Smoothie detox: benefici e ricette | Recipes for an energizing cleanse

Scroll down for English version

Lo smoothie detox è un modo semplice e naturale per nutrire il nostro corpo, liberandolo dalle tossine.

Smoothies, centrifugati, estratti… trova le differenze!Smoothie

, centrifugato ed estratto: tre modi equivalenti per nutrirsi bene, differiscono essenzialmente nel metodo di preparazione che determina una differenza anche nutrizionale.

Lo smoothie si prepara con un comune frullatore, tra le tre preparazioni è quella a più elevato potere saziante soprattutto se si mantiene la buccia di frutta e verdura, ovvero le fibre. Per questo è molto indicato nelle diete dimagranti e per aumentare l’introito giornaliero di fibra alimentare.

Il centrifugato si prepara invece con la centrifuga, strumento che trita frutta e verdura ad alta velocità e separa la polpa dal succo. Nella lavorazione la centrifuga raggiunge temperature superiori a 70°C che comportano una perdita parziale di vitamine.

L’estrattore ovvia a questo inconveniente, poiché ricava la parte liquida dalla polpa di frutta e verdura lavorando a bassa velocità; il risultato è un succo vivo, ricco di sostanze nutritive ed altamente digeribile, ma praticamente privo di fibre.

Combinazioni per creare gli smoothies

Per creare ricette di smoothies potete divertirvi a combinare frutta e verdura di stagione; non dimenticate di aggiungere delle spezie come cannella o zenzero, che renderanno il vostro smoothie ancor più sano e gustoso. Per aggiungere nutrienti, soprattutto se volete sostituire un pasto, aggiungete allo smoothie della frutta secca.

Per voi alcuni deliziosi esempi:

• Smoothie invernale alla mela verde con caco e melagrana 

• Smoothie bowl alla banana, bacche di goji e noci pecan

• Green smoothie al kiwi con cetriolo e spinaci (grazie alla cara amica Paola di Giambattista per foto e ricetta!)

Juicing to Compliment your Diet

Everyone has little time for meals, so it’s important to make sure to get enough vitamins and minerals such as calcium, iron, zinc and vitamin B12.  The Academy of Nutrition and Dietetics warns of the risk of vitamin B12 deficiencies especially in vegans.  Vitamin B12 is found naturally in animal products including milk, yoghurt, cheese and eggs but can be replaced with plant milks, some soy products, some breakfast cereals and health supplements.

Juicing is a healthy way of adding fruit and vegetables to your daily meal plan, leaving you to feel more energized and mentally alert. Juicing removes toxins from your body, boosts your immune system and helps you lose weight.  Known for its cleansing and detoxing benefits, juicing should only be used in combination with a healthy balanced diet and regular exercise as it supports the rest of your body functions and enables better digestion of your food.

The Juicing Process

Juicing is the simple method of extracting the juice from fruit and vegetables, leaving behind the solid matter. According to the Mayo Clinic, the juice is what contains most of the vitamins and minerals.  Although fiber is lost in the process, it relieves the digestive system from overworking.  Using the right fruit and vegetables, juicing extracts anti-oxidants which are important in coronary heart disease prevention and anticancer activity.

Juicing Combinations

Getting the most benefits from juicing is by combining several ingredients together into one powerful combination.  Leafy green vegetables and dark colored fruit contain the most nutrients.

• Apples and pomegranates have been shown to reduce blood pressure and cholesterol.

• Carrots and citrus juice is high in vitamin A, vitamin C and beta-carotene – the antioxidants in citrus will quench your thirst and can supplement any meal.

• Ginger aids digestion, decreases nausea and adds a sweet, spicy flavor – when added to carrot juice it makes a perfect substitute for a morning glass of orange juice.

• Kale is packed with beta-carotene, vitamin C, vitamin K and calcium – the addition of pineapple, cucumbers, and lemons gives this juice a sweet/savory flavor.

• Celery is known for its diuretic properties – combine it with ginger and apple for cleansing and detoxing.

Vegans and vegetarians tend to eat more fruit and vegetables and their diet is higher in fiber and lower in saturated fats.  The benefits of a green lifestyle include losing excess weight, lowering blood sugar levels, improving kidney function, a lower risk of heart disease, reduction of pain from arthritis and increased protection against certain cancers (read also here to learn more benefits).

Juicing is a fun way to include fruit and vegetables in your diet that you normally wouldn’t eat. Add a sprig of rosemary or mint or garlic to spice to your taste. Including juicing in your lifestyle will keep you healthier, happier and hydrated!

If you try my recipes tag #ricettevegolose; I’ll be glad to share them on Facebook, Twitter, Instagram and Google+ .
You can find my ideas for an healthy & tasty lifestyle also on Pinterest, Bloglovin and YouTube.
See you next recipe!
Alice