smoothie-blog-dietist-tahnee-green

 

Onderzoek
De consumptie van vruchtensappen en smoothies lenen zich goed voor het binnenkrijgen van gezonde plantenstoffen. Maar, maakt het uit of je kiest voor een glas vruchtensap of voor een smoothie?

Bij tien proefpersonen werd de biologische beschikbaarheid van anthocyaninen (purperrode kleurstoffen in planten) getest. De biologische beschikbaarheid geeft aan hoeveel van de stof in de bloedsomloop komt en dus beschikbaar is voor het lichaam. De proefpersonen kregen een sapje van druiven en bosbessen te drinken (met 841 mg anthocyaninen per liter) en vervolgens een smoothie van dezelfde vruchten (983 mg anthocyaninen per liter).

“Na analyse van bloed- en urinemonsters bleek dat de biologische beschikbaarheid van anthocyaninen niet verschilde tussen het sap en de smoothie” 

Zowel fruitsappen als smoothies kunnen bijdragen aan de inname van belangrijke plantenstoffen. De wetenschappers waarschuwen echter wel voor het relatief hoge suikergehalte van zulke drankjes.

Het verschil tussen een juice en een smoothie
Juice maak je in een slowjuicer. Je kan alle groente en fruit hier in mengen! Juice is dun en glad, soms zitten er nog wat stukjes fruit of groente in.

FABEL
In een Juice zitten niet meer vitamine en mineralen dan een smoothie!!

Een smoothie maak je ook van fruit en groente met een andere vloeistof erbij, denk hieraan
-Yoghurt (soya kan ook)
-Melk (soya kan ook)
-Kwark
-Amandelmelk
-Rijstemelk
-Geitenmelk
-Water

Dit meng je in een blender en word een iets dikkere massa, ook lekker om op te drinken

Tip: voeg hier wat noten/zaden bij, erg lekker!

Nog meer tips, (wat een feest haha);
-Voeg bij de juich of smoothie groente er aan toe
-kies voor seizoensgroente daar zit “mogelijk” meer vitamine en minerale
-Als je groente en fruit samen drinkt, krijg je niet zoveel suiker binnen (dit komt omdat je de helft dan voor groente vervangt)
-Ga is bij een juice bar of vitaminestore testen wat je lekker vind, makkelijk om mee te nemen de stad in en zo krijg je ideeën van soorten en smaken die je allemaal kan mengen
-Voor een gezond tussendoortje kan je een juice of smoothie zeker lekker pakken

 

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