It is well known that in recent years the consumption of smoothies has greatly increased in popularity, to the extent that they have become a powerful Y faithful ally in various nutrition and diet trends. The reality is that there are many reasons to start drink more smoothies, especially as a light and nutritious alternative for breakfast, lunch or dinner.
Integrate the consumption of smoothies as part of the daily diet it is a great complement to gain health and lose weight. Its intake is a great way to eat more fruits and vegetables, and thus obtain more antioxidants, vitamins, minerals, fiber Y healthy fats. In such a way that a good shake must contain all these essential nutrients, the secret to filling us with their benefits is to make them at home and with seasonal foods.
The truth is that the habit of prepare our own smoothies is enriching on all levels and a wonderful way to take control of our health and the nutrient quality that we consume. However though scientifically there is no such perfect shake, various nutrition and medicine specialists have been given the task of creating some good recommendations, to make the most of this delicious drinkable food.
1. The importance of balance in ingredients
For a shake to be truly healthy and satisfying throughout the day, it is important to create a good balance in colors and ingredients that make it up. It is important that prevent blood sugar spikes instead of causing them, that is why the first rule is that you can’t make smoothies with fruit alone. How general rule, nutritionists recommend: Include one cup of fruit for every two cups of vegetables. At the same time it is important to choose low-calorie, high-fiber vegetables, as is the specific case of spinach Y the kale, in such a way that the colors of the food mix harmoniously. The colors of the plants reflect its phytochemical content, many of which have been shown to have protective properties for health, including cancer risk reduction Y cardiovascular diseases.
2. Make it a complete meal
A shake focused on losing weight should be abundant and rich in quality nutrients, it is very important to avoid adding all kinds of empty calories. That is why it is highly recommended integrate protein powder, is an important addition to turning smoothies into a full meal and a nutritional aspect fundamental in weight loss. LProteins are of great help for control appetite and they are key to avoid loss of muscle mass. It has a recent study, which directly relates a better muscle development with the consumption of 30 grams of protein at each meal, data that serves as general rule to know the proper amount of protein powder that should be put into the smoothie. In such a way that to integrate protein powder is an easy way to ensure a good balance, best of all, there are great protein alternatives from soy, peas, rice, egg white, and they come in all kinds of flavors that help you explore creativity.
3. Yes to fat
When it comes to losing weight, everyone has you fear of fat. However it is time to break this myth, healthy fats are necessary for the proper functioning of the organism and brain, are also necessary to achieve a adequate absorption of certain nutrients (especially some vitamins, for example vitamins A, D, E and K are all soluble in fat). Thus not integrating healthy fats in smoothies reduces medicinal benefits of the whole shake. The good news is that the solution is easy and delicious, add nuts like walnuts and almonds, it is satiating and very nutritious. It is also highly recommended to integrate chia, flax and pumpkin seeds, another genius that will give them the best consistency is add avocado, are rich in monounsaturated fats and a great complement to lose weight.
4. Flavor it with medicinal spices
The shakes can be of more fun and rich, they are great as they lend themselves to all kinds of combinations. Without a doubt the use of spices and herbs is a great way to experiment and take your flavor to another level, they shine for their healing properties. Best of all, they are the easiest to integrate, the best options are products like the canela, ginger, turmeric and cardamom. Also herbs like the Mint Y peppermint they are going great. In general, they are very old medicinal foods that shine for their properties antioxidants, digestives, antimicrobial and anti-inflammatory.
5. Add superfoods, to take them to another level
The super-foods They are not a fad, it is a term used to describe the more nutrient dense foods of the planet. These are ingredients that enhance health, thanks to their high content of phytonutrients, antioxidants and vitamins, best of all, most of the superfoods suitable for integration in shakes are found in powder form. Some of the most faithful recommendations are maca, cocoa, lucuma and camu camu. Each one provides specific medicinal benefits, however all are considered a powerful antioxidant and anti-inflammatory. They are related to benefits to promote weight loss, hormonal balance, physical and mental performance and are great stimulants to have a lot of energy in the day.
