We don't recommend drinking fruit juice for three main reasons, but there are ways to deal with these problems, so let's talk about it systematically.
Finally, I would like to recommend 5 vegetable and fruit shakes suitable for breakfast, I have written down the ingredients of each ingredient clearly, and finally there are 7-day nutritional shake recipes and light calorie fruit and vegetable juice recipes! Breakfast was too late to cook, all kinds of ingredients were mixed together, and it only took 2 minutes to drink.
1. 3 reasons why it is not recommended to drink fruit juice
1. The fruit is squeezed into juice and is easy to drink, and it is easy to drink more
If you juice yourself, you can control the amount of fruit when juicing, which is not a problem.
The dietary guidelines for Chinese residents recommend that the daily limit of fruits is 350 grams; Then we can directly eat and juice the fruit to control within 350 grams, we can also set a good share of the fruit to eat directly and the fruit to juice and drink, such as 200 grams directly eaten, 150 grams of juice squeezed.
2. The sugar in the fruit will be free, which is not conducive to blood sugar control
There are 3 workarounds around this.
1) Choose fruit juice with lower sugar content
If we choose fruit juice with sugar content of 10 grams/100 grams, and use 150 grams of fruit juice every day, the free sugar intake from fruit will not exceed 15 grams, so that there is at least 10 grams of added sugar from other foods.
2) Fruit juice is used as a meal, and some psyllium husk powder can be added when juicing
Psyllium husk powder is rich in soluble dietary fiber, which can reduce the gastric emptying rate in the gastrointestinal tract, which is conducive to glucose absorption into the blood, that is, blood sugar control.
3) Fruit juice as a main meal with plenty of vegetables and egg whites
Adequate vegetables can provide abundant dietary fiber, which is beneficial for delaying the rise in blood sugar.
Protein-rich foods such as meat, eggs, milk, and beans can not only reduce the rate of gastric emptying and slow down the absorption of glucose into the bloodstream, but also promote insulin secretion, which can also help control blood sugar.
Specifically, it is recommended that you eat 1-2 fists of vegetables and 1 fist of protein at each meal.
For example, if you are nervous about breakfast time and don't want to cook on the fire, you can also mix and match vegetables, fruits, milk, and nuts into juice, so that the blood sugar will not rise too quickly.
3. It is easy to lose dietary fiber during juicing, as well as vitamins that are afraid of oxidation, such as vitamin C
Use the wall breaker to squeeze the juice directly, there is no need to filter out the residue, so that there will be no loss of dietary fiber, as for the vitamin C that is afraid of heat, we can choose to use ice water to squeeze the juice, or use refrigerated ingredients to squeeze the juice. This reduces the temperature of the wall breaker bit due to rotation and reduces the loss of vitamin C.
In addition, the juice is drunk as soon as possible, which shortens the time the juice is exposed to the air and can also reduce the loss of vitamin C.
Whether we are losing weight or trying to control blood sugar, juice is really not something you should never drink. Let me summarize, that is, you can drink with confidence if you do the following 4 points.
1. The amount of fruit juiced per day is limited, such as only 150 grams
2. Choose fruits with a sugar content of less than 10 g/100 g
3. As a meal, add some psyllium husk powder when juicing
4. As a main meal, with plenty of vegetables and egg white
5. Use the wall breaker to squeeze the juice without removing the slag
6. Squeeze the juice with ice water
7. Drink immediately after juicing
2. Five nutritious fruit and vegetable shakes are recommended for you
In order to make the color look better, each one is also specially matched with ingredients with similar colors. However, because the milky white of milk and the milky yellow of soy milk are strong, the expected yellow, red, and purple colors do not reach the expected yellow, red, and purple colors...... But it's not a dark dish, it's all delicious.
According to the amount of the recipe, it is almost 600ml, you can drink 300ml before eating staple foods and foods other than "drinks", and then drink 300ml after eating, if you feel that the amount is too large, you can reduce the amount of milk or soy milk in the drink.
The first nutritional drink is 240 kcal
▲ Ingredients
▲成品图
100 g yellow bell pepper 26 kcal
50 g balls of lettuce 6 kcal
100 g kiwi 61 kcal
250 ml skim milk 85 kcal
10 grams of cashew nuts 61.5 kcal
The sweet and sour taste of kiwi has the upper hand, if I don't say it, you can't taste it with bell peppers, it's still delicious, and the recommendation index is 4 stars.
Focused on nutritional interpretation
Yellow bell pepper and kiwi are both rich in vitamin C, and the two of them alone contain 166 mg of Vc, and the recommended daily intake of Vc is 100 mg, so you don't have to worry about losing a little bit when juicing.
Breakfast pairings are suggested
Pair it with 2 slices of whole wheat bread and 1 egg, and you've got a nutritious breakfast. It is recommended to choose whole wheat bread with a whole wheat flour content of more than 40% and no additional added sugar.
The second nutritional drink is 311 kcal
▲ Ingredients
▲成品图
100 g of purple cabbage 25 kcal
50 g carrots 16 kcal
100 g pears 51 kcal
250 ml puree soy milk 163 kcal
10 g walnuts 56 kcal
The taste of puree soy milk is particularly prominent, and the taste of purple cabbage can not be drunk at all, which is the gospel of friends who do not like to eat purple cabbage, and the recommendation index is 4 stars.
Focused on nutritional interpretation
Purple cabbage is rich in anthocyanins, carrots are rich in β-carotene, and walnuts are also rich in essential fatty acids α-linoleic acid, which is a fatty acid that is consumed in relatively small amounts through common cooking oils.
Breakfast pairings are suggested
With 50-75 grams of pure oatmeal and 1 egg, it is a nutritious breakfast.
When choosing oatmeal, pay attention to see if there is β-glucan content on the package, choose β-glucan content higher, because it is the most important nutrient in oatmeal, which can promote intestinal peristalsis and slow down the absorption of glucose into the blood.
The third nutritional drink is 252 kcal
▲ Ingredients
▲成品图
100 g of celery 17 kcal
50 g cucumber 8 kcal
100 g cantaloupe 34 kcal
40 g avocado 68 kcal
200 g of sugar-free yogurt 125 kcal
75 ml cold water
The sour taste of sugar-free yogurt overpowers the sweetness of cantaloupe, the overall taste is sour, you can taste the taste of cucumber slightly, and the taste of celery is submerged, and the recommendation index is 3 stars.
Focused on nutritional interpretation
Avocados are rich in oleic acid, the same monounsaturated fatty acid as olive oil, and replacing some of them with monounsaturated fatty acids is beneficial for cardiovascular health. If you don't have the habit of stir-frying with olive oil, you can also eat some avocados regularly.
Breakfast pairings are suggested
With 200 grams of steamed sweet potatoes/potatoes/beibei pumpkin and 50 grams of instant chicken breast meat, it is a nutritious breakfast. When choosing ready-to-eat chicken breast, mainly look at the nutrition facts list, and choose one with relatively low sodium content, such as less than 300mg/100g.
The fourth nutritional drink is 286 kcal
▲ Ingredients
▲成品图
100 g tomato 15 kcal
50 g red bell pepper 13 kcal
100 g of watermelon 31 kcal
15 g chia seeds 64 kcal
250 ml puree soy milk 163 kcal
It is expected to be a very appetizing color of red and green, but the reality is that the yellow of the raw soy milk is too strong, so it becomes a light orange. The sweetness of watermelon and the aroma of soy milk are more prominent, and you can't taste the taste of tomatoes and bell peppers, and the recommendation index is 4 stars.
Focused on nutritional interpretation
Tomatoes, red bell peppers, and watermelon are rich in the antioxidant lycopene, and chia seeds, like walnuts, are also rich in the essential fatty acid α-linoleic acid.
Breakfast pairings are suggested
Paired with 130-180 grams of rice and sprinkled with 25 grams of meat floss, it is a nutritious breakfast; When buying meat floss, pay attention to choosing meat floss with lower fat and sodium content, such as fat content less than 5g/100g and sodium content less than 500mg/100g.
5th nutritional drink 274 kcal
▲ Ingredients
▲成品图
100 g broccoli 27 kcal
50 g lettuce 6 kcal
Coconut water 100 ml 20 kcal
250 ml whole milk 163 kcal
10 g almonds 58 kcal
The color is not as green as broccoli, but the taste is refreshing, sweet, and the nutty aroma of almonds, with a recommendation index of 5 stars.
Focused on nutritional interpretation
Broccoli is very rich in vitamin C in vegetables, 56 mg/100 grams, blanched in boiling water for 1 minute, and the juice can be removed to reduce the bitterness.
Breakfast pairings are suggested
With 70-100 grams of steamed bread and 30-50 grams of braised beef, it is a nutritious breakfast. Braised beef can be marinated and packaged by yourself, or you can buy ready-made, or you should choose one with relatively low sodium content.
These are the 5 nutritious drinks recommended by Mr. Gu to everyone, as well as the pairing suggestions for a nutritious breakfast.
In addition, Mr. Gu also prepared a nutritious shake and light calorie vegetable juice for everyone 7 days a week, of which the calories of the nutritional shake are about 350 kcal, which can be used as a meal replacement for breakfast or dinner for female friends who are losing weight; The calories of light calorie fruit and vegetable juice are only 55~99 kcal, and it is completely unburdensome to drink. Friends who need to lose weight and control their weight should do it~
What other formulas do you have for nutritious drinks, share them in the message area.