Its easy preparation and its benefits for the body have made smoothies become very popular in recent years and have been added to the daily diet of many athletes and people looking for a healthy and natural diet . The smoothies or fruit smoothies bring to the body the vitamins and minerals needed for proper operation quickly and easily.
It can be taken at all times of the year, although it has become widespread as a cold and refreshing drink, more common during hot seasons.
Its health benefits can constitute a fundamental pillar for the nutrition of athletes of any field, people who want to lose weight or those who want a change for the better in their diets.
The base of the smoothie can be any type of fruit or tuber, some liquid (such as water, milk or tea), ice and some other addition. According to the ingredients we use to make it, the result will have different benefits for our body.
In this section, we recommend 4 easy-to-make recipes that you can adapt to your needs or goals. Feel free to adjust them to your tastes and needs. Their preparation will not take you more than five minutes and you can take them with you, wherever you go.
Smoothie for weight loss
If your goal is to lose weight, try to have a higher proportion of vegetables than fruit in your smoothie . The vitamins and sugars in the beaten fruit are absorbed by our body at high speed, which causes an increase in blood sugar and, therefore, weight gain. The excess sugar in the blood that is not used for energy is stored by our body, in the form of fat.
Pay attention to the foods you use. The fiber found in some cereals in the skin of some fruits, such as pear or apple, helps prolong the feeling of satiety and reduces the speed at which our body absorbs sugars.
If this is your case, here is one of our recipes :
- half pear
- half banana
- half cucumber
- a handful of romaine lettuce and spinach
- two tablespoons of lemon juice
- medium pepper and cinnamon to taste
- ginger and a glass of coconut water
If you want to drink it cold, add some ice cubes to the mixture.
Smoothie as a pre-workout
Before conducting a training session, it is necessary to pay attention to the food we eat, to obtain a positive result. During exercise, our cells demand a large amount of nutrients and sugars, which they will convert into energy.
To be able to perform at your best, it is advisable to eat an hour before starting the training session. In this way, we will avoid pain caused by the digestion of food. The shakes help this process to be faster and the nutrients reach the blood sooner and, in addition, to maintain the hydration that our cells need to reproduce.
A smoothie can be ideal, if this is your situation. Try to use ingredients that are low in fat and fiber. The latter hinders the digestion and absorption of vitamins. Adding carbohydrates and protein will help you maintain glucose in your blood.
Our recipe is the following:
- two cups of almond milk
- a banana
- a handful of strawberries or local fruits
- a tablespoon of honey
- a bunch of spinach
- a handful of walnuts
Smoothie to improve digestion
To achieve better digestion, it is advisable to eat fiber, as shakes can help us to have a faster and lighter digestion.
The beaten orange is rich in fiber, as is the skin of fruits such as pear or apple. Kiwi, pineapple and figs contain fiber inside, which can be very beneficial for our digestive system. Vegetables, like spinach or carrots, are also rich in fiber.
Our recipe is clear to us:
- an unpeeled cucumber
- a cup of pineapple
- the juice of a lemon
- four sprigs of peppermint
- a teaspoon of vanilla
Smoothies between hours
Another great advantage of smoothies is the ease with which we can transport and enjoy them. Recycle the jars of jam that you have at home, to be able to take your fruit smoothie to the office. You can take them while you work, if you get hungry. You will only need a straw and when you are done, you will only have to put the pot back.
If this is your case, try not to use a lot of fruit. Remember that it contains large amounts of sugar that the body will not burn, if it is at rest. Try to be original with your recipes and use ingredients that help you have a balanced diet.
The date cinnamon smoothie is one of our most original recipes:
- a banana
- 4 dates
- a glass of almond milk
- a little cinnamon
If you want to drink it cold, add a couple of large ice cubes.
In short, a healthier and lighter drink related to the flexibility of the times.
Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.