Although it has just been established in autumn, but autumn fat has not dared to paste... The milk tea, coke, barbecue, and crayfish that can't be held back in the summer are already super "fat", and the autumn fat posted last year has not been reduced...
Take advantage of the fact that the summer has not yet gone clean, let's make a cup of light fruit and vegetable juice that can compete with salads, refreshing and refreshing, so that the whole body becomes relaxed and cheerful
But! You may say: But, I refuse to drink juice! Because of its three deadly sins.
Fruit and vegetable juice is more than cola heat bomb, fruit is all sugar, squeezed into juice is not to drink sugar water?
Single nutrition, in fact, not healthy, after drinking the yellow muscle thin, vitality is greatly lost.
It's as hard to drink as Chinese medicine! Drinking fruit and vegetable juice is to torture yourself, every heart that wants to lose weight can be dissuaded by the unpalatable fruit and vegetable juice...
So, can you still drink fruit and vegetable juice?
<h1>Don't be a "heat bomb" and a single nutrient</h1>
<h1>The "methodology" of making healthy fruit and vegetable juices</h1>
Juices, which are a word away from fruit and vegetable juices, can easily become heat bombs. Take the freshly squeezed juice that many people like, two and a half oranges only squeezed out a small cup of orange juice, easily drank several cups, and directly ate the sugar beyond the standard, just as the so-called "juice to drink more, autumn paste fast."
▲ We used two and a half oranges to squeeze out such a small cup of orange juice
And if you filter out the "slag" rich in dietary fiber, this is not equivalent to a cup of sugar water with vitamins!
Fruits can be eaten, but juices really pay attention to, to drink and drink their own healthier fruit and vegetable juices. Just pay attention to the following three methodologies, fruit and vegetable collocation control, increase food variety and color, use a blender, healthy low-calorie fruit and vegetable juice, we can all make it!
01
The principle of two eight, fruit and vegetable collocation control amount
Healthy fruit and vegetable juices are made in accordance with the "two-eight principle", that is, 20% of fruits and 80% of vegetables, which was proposed by Australian nutritionist Claire Georgiou to help people better manage their diets.
Why is the amount of fruit pressed so low? Because the fruit is good, but it is a sugar bomb! For example, making apples into pure apple juice, 500 ml of sugar content of up to 67g, close to the calories of a bowl of rice! And some fruits, although not so sweet to eat, the total content of various sugars (carbohydrates) is not low at all, which is very deceptive.
▲Especially these high-sugar fruits, pay attention to the intake oh ~
The sugar content of vegetables is usually relatively low, dietary fiber, minerals, etc. are relatively rich, in accordance with the "two eight principle" to make fruit and vegetable juice, not only can reduce sugar intake, but also allow fruits and vegetables to meet the needs of the human body for vitamins and minerals, and are effectively absorbed by the stomach and intestines.
02
Increase the color & variety of fruits and vegetables
When making fruit and vegetable juices, vegetables account for 80%, but it is not recommended that you use the same vegetable... After all, the taste is not good, and the nutrition will be single.
Each fruit and vegetable has a corresponding nutrient, such as spinach is rich in vitamin C, iron and other trace elements, purple cabbage is rich in anthocyanins, lemon is rich in vitamin C, habit to eat a certain kind or a certain type of fruit and vegetables, it is easy to be unbalanced nutrition.
Therefore, it is also necessary to pay attention to the use of a variety of fruits and vegetables, and use a variety of colored ingredients.
▲However, so many fruits and vegetables, you can't eat them all, right?
The key to solving this problem is to look at the color! Because each color of fruits and vegetables has the corresponding main nutrients, in order to fully nourish, eat more fruits and vegetables of several colors every day, and the proportion of dark fruits and vegetables is higher.
03
Use a blender instead of a juicer
mixer! mixer! mixer! Say important things three times!!! You may have exactly the ingredients prepared for everything you said above, but if you use a juicer that squeezes pure liquids, you're throwing away the most important fiber!
▲ Don't be misled by the advertisement of pure juice, fruit and vegetable juice rich in "dregs" is healthier
But all the juicers that will separate the fibers of fruits and vegetables are thrown away, and we must keep the fibers! The fiber in fruits and vegetables is large and the energy density is low, the stomach is not easy to digest for a short time, there is a better feeling of fullness, and it also helps to reduce fat accumulation. So! Be sure to use a blender that retains all the ingredients to make fruit and vegetable juices. When choosing vegetables and fruits, also try to choose fruits and vegetables with high dietary fiber.
☟
And a little secret of good taste
When making fruit and vegetable juice, some people are accustomed to adding some honey and fruit vinegar, but in fact, the ingredients are selected, so that the natural fruits and vegetables with sweet, sour and special flavors can provide flavor and taste, and when squeezing juice, they can fully realize the addition of fruits and vegetables and water!
About the basics of moisture: if you like thin, you can add more water, and if you like thick, you can add less. In addition to water, soy milk, yogurt and even coconut milk can all create a surprising taste.
<h1>There is no methodology for practical operation</h1>
<h1>It's all on paper</h1>
Come, don't talk about it on paper, let's actually operate it according to the "methodology" above
I chose a classic freshly squeezed kale winter melon juice (doesn't sound a little dark), using kale, cucumber, spinach, kiwifruit, honeydew, lemon, apple, covered with green, yellow and red ingredients, trace elements are more abundant.
▲Freshly squeezed kale winter melon juice uses ingredients
Then according to the two-eight theory, control the weight of fruits accounted for 20%, vegetables 80%, this is a recipe we use:
▲ Just control the fruit: vegetable = 2:8
The specific gravity of each ingredient can be adjusted according to its own taste
Handle them, chop them up (hard ones slightly smaller) and throw them into the juicer, just enough to fill a cup.
Add some water and start the juicer, it's very simple, there's no difficulty.
Squeezed out is semi-solid, delicate and thick, do not filter Oh, nutrition is in the slag ~
Not dark, very! Good! drink!
When filming the video of making fruit and vegetable juice in the studio, the photographer brother looked at the cup of fruit and vegetable juice in my hand and asked me with a look of disgust: "Will anyone drink this thing?" It's very dark to watch..."
I took it and gave him a sniff.
"It's so fragrant."
Together, kale and cucumbers create a fresh aroma that is refreshing. Even the original bad smell of vegetables is overwhelmed by the smell of pineapple and melon, which is slightly sweet and sour. Fruits and vegetables are beaten finely, the entrance is fresh and smooth, not disgusting at all, no need to frown like drinking Chinese medicine, really delicious.
It was not dissuaded by the taste, and it was very delicious, which was a big step in success. Then do a closer look at the data to see if it's healthier?
The calorie & carb content is significantly reduced
First of all, the total calories of this fruit and vegetable juice are 54 kcal, the same weight of oranges is 96 kcal, and not a single orange has a high calorie, very low! And the carb content dropped to 9 grams, compared with 22.2 grams of oranges of the same weight.
▲Analysis of three major nutrients in freshly squeezed kale winter melon juice
Dietary fiber is 2.8 times that of pure fruit juice
In addition to the decline in carb and calorie content, the most obvious is the obvious growth of dietary fiber, the dietary fiber content of 200g pure orange juice is 1.2g, and the dietary fiber content of this cup of vegetable juice is 3.3g, which is 2.8 times that of pure juice!
*But even so, the dietary fiber content of this cup of fruit and vegetable juice is far lower than the body's daily demand for dietary fiber, so don't completely replace the normal diet with fruit and vegetable juice Oh ~ In the same way, only eat fruit/pure juice, the effect is worse.
For example, for a woman weighing 50kg, her recommended daily intake of dietary fiber is 25g
After comparing the data, this cup of fruit and vegetable juice is fuller than eating a cup of pure orange juice, but it is lower calorie, low-carbon water, and richer in nutrients.
<h1>Fruit and vegetable juice is too hard to drink</h1>
<h1>It's because you haven't tried these recipes yet</h1>
When it comes to fruit and vegetable juice with vegetables, many people can't help but frown and throw out a sentence "The taste of fruit and vegetable juice is too strange, how can there be such a dark dish?" "A heart that wanted to try, was immediately crushed by the smell.
We tried it many times, confidently recommending the following recipes, which are not disgusting at all, and can even be said to be very pleasant.
Celery green apple melon juice
Vegetables: 60g celery, 20g cucumber, 20g spinach, 20g kale
Fruits: Green apple 10, pineapple 10, honeydew 10, lemon 10
Moisture base: appropriate amount of water
Many people hear that celery is rejected, but the unique aroma and rich sweetness of pineapple can well cover up its "strange taste" and emit a unique sense of freshness. Celery is crushed by the juicer, rusty and good to eat.
Carrot bitter melon mango juice
Vegetables: 120g carrots, 35g bitter melon
Fruits: 6g orange, 10g mango, 10g pineapple, 10g apple, 4g lemon
Surprise flavor: Ginger 5g
Carrots are a vegetable with coarse fibers and a hard texture, and they are crunchy and hard to eat raw, picky eaters, and they can't accept its strong sense of existence. But once it is juiced, the temperament changes, emitting a fresh sweet taste and smooth taste. Drink it to notice that it was originally added bitter melon, a little bitterness, and the faint sweetness of the fruit, completely drunk!
Purple cabbage dragon fruit banana syrene
Vegetables: 110g purple cabbage, 50g cream lettuce
Fruit: 20g dragon fruit, 20g banana
Surprise flavor: A little chopped nuts
Moisture basis: appropriate amount of milk
Purple cabbage often appears in salads, low calories but easy to chew bitterly, but when you meet ripe bananas, you will obediently surrender, plus milk, the taste is mellow and smooth, like a smooth shake, and then use dragon fruit to add a fresh flavor, the color and taste have become great. Finally, you can also garnish it with nut crushes, which is a pleasant surprise.
If you are not satisfied with the above four recipes, refer to the methodology and practical operation above, play your brain hole, and boldly create it!
What ingredients do you like to use to squeeze fruit and vegetable juice
or
How you like to pair with fruit and vegetable juices
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Content | Xander / Lorraine
Photography | Zhu Mengfei
Camera | Zhang Xue / Wang Tianxiang
Design | Fang Ting