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Χάνετε θρεπτικές ουσίες όταν φτιάχνετε χυμούς φρούτων;
Ο χυμός που βγάζουμε από τα φρούτα και λαχανικά περιέχει συμπυκνωμένες ποσότητες βιταμινών, μετάλλων και άλλων θρεπτικών συστατικών που είναι ιδιαίτερα ωφέλιμα για το σώμα μας. Αν είστε από αυτούς που αποφεύγουν ή ξεχνούν να τρώνε πολλά φρέσκα φρούτα και λαχανικά, οι χυμοί μπορούν να σας προσφέρουν έναν εύκολο τρόπο να δροσιστείτε και να λάβετε μια καλή ποσότητα θρεπτικών συστατικών που απορροφώνται εύκολα από τον οργανισμό σας.
Χάνετε όμως θρεπτικότητα, μετατρέποντας τα φρούτα και τα λαχανικά σε χυμό;
Ναι, δυστυχώς.
Αυτό μπορείτε να το καταλάβετε εύκολα κοιτώντας τον κάδο του αποχυμωτή σας αφού τελειώσετε. Αυτή η μεγάλη ποσότητα πολτού που μαζεύεται εκεί περιέχει φυτικές ίνες, αντιοξειδωτικά και άλλες θρεπτικές ουσίες που συνήθως καταλήγουν στα σκουπίδια. Αυτό συμβαίνει επειδή οι μηχανές χυμοποίησης αφαιρούν τις φυτικές ίνες των φρούτων και των λαχανικών και κρατούν μόνο τον χυμό τους.
Οι φυτικές ίνες είναι χρήσιμες στο σώμα μας με πολλούς τρόπους, καθώς προσφέρουν αίσθημα κορεσμού, συγκρατούν την αύξηση του σακχάρου στο αίμα, φροντίζουν την εντερική χλωρίδα, συμπλοκοποιούν βαρέα μέταλλα και άλλες τοξικές ουσίες βοηθώντας στην απομάκρυνσή τους από τον οργανισμό μας, μειώνουν την χοληστερίνη και αυξάνουν το προσδόκιμο ζωής.
Όπως αναφέρει η Ρόμπιν Φόρουταν, διαιτολόγος ολιστικής ιατρικής και εκπρόσωπος της Ακαδημίας Διατροφής και Διαιτολογίας, «πράγματι χάνετε φυτικές ίνες όταν πίνετε χυμούς και αυτό έχει ως αποτέλεσμα να αυξάνεται το σάκχαρο στο αίμα σας με πολύ πιο δραματικό τρόπο απ’ ότι αν τρώγατε τα φρούτα και τα λαχανικά ολόκληρα».
Εκτός από τις φυτικές ίνες, χάνετε επίσης ορισμένες πολυφαινόλες και αντιοξειδωτικά που βρίσκονται στην ψίχα και στον φλοιό των φρούτων και δεν μπορούν να εξαχθούν αποτελεσματικά από τις μηχανές. Τα αντιοξειδωτικά βοηθούν στην αντιμετώπιση των φλεγμονών, ενώ τα ένζυμα βοηθούν στην πέψη. «Αν φτιάχνετε χυμούς, είναι καλύτερα να τους πίνετε αμέσως», εξηγεί η κ. Φότουταν, «διότι η δραστηριότητα των αντιοξειδωτικών και των ενζύμων μειώνεται γρήγορα».
Αποχυμωτές φυγοκέντρισης ή ψυχρής έκθλιψης;
Οι αποχυμωτές ψυχρής έκθλιψης χρησιμοποιούν ήπιες κινήσεις έκθλιψης και μάλαξης των φρούτων και των λαχανικών για να εξάγουν τον χυμό, παρόμοιες με τις μασητικές κινήσεις του ανθρώπινου στόματος. Από την άλλη, οι αποχυμωτές φυγοκέντρισης, που είναι οι πλέον συνηθισμένοι, χρησιμοποιούν λεπίδες που περιστρέφονται γρήγορα για να διαλύσουν τα φρούτα και να πάρουν τον χυμό τους μέσω ενός συστήματος φίλτρου.
Θεωρητικά, οι αποχυμωτές ψυχρής έκθλιψης δεν παράγουν θερμότητα, η οποία καταστρέφει τα ένζυμα των φρούτων και των λαχανικών, και μπορούν να πάρουν περισσότερο χυμό από την ίδια ποσότητα πρώτης ύλης. Ωστόσο, όπως εξηγεί η κ. Φόρουταν, «οι αποχυμωτές φυγοκέντρισης πιθανότατα δεν παράγουν αρκετή θερμότητα ώστε να καταστραφούν τα ένζυμα των φρούτων, όπως θα έκανε για παράδειγμα το μαγείρεμα».
Χρήσιμες συμβουλές
Για να ελαχιστοποιήσετε την απώλεια θρεπτικών συστατικών, μπορείτε να ξαναβάζετε μέσα στον χυμό σας μια ποσότητα από τον πολτό που απορρίπτει ο αποχυμωτής. Μπορείτε επίσης να χρησιμοποιήσετε αυτόν τον πολτό με άλλους τρόπους, όπως σε κέικ και muffins, σε σάλτσες, μαγειρεμένο ρύζι ή σούπες.
Μια άλλη επιλογή είναι να χρησιμοποιείτε μπλέντερ αντί για αποχυμωτή. Σε αυτήν την περίπτωση, δεν φτιάχνετε ακριβώς χυμό αλλά περισσότερο ένα σμούθι: Ολόκληρα τα φρούτα και τα λαχανικά βρίσκονται μέσα στο ποτήρι σας, απλά σε υγρή μορφή. Τα σμούθι περιέχουν όλα τα οφέλη των φυτικών ινών αλλά και μεγαλύτερες ποσότητες φαινολικών ενώσεων και αντιοξειδωτικών. Ταυτόχρονα όμως, επειδή χρησιμοποιούμε λιγότερα φρούτα σε σχέση με τον χυμό, τα σμούθι έχουν μικρότερες συγκεντρώσεις βιταμίνης C.
Συμπεράσματα
Παρότι οι χυμοί μπορούν να σας βοηθήσουν να λάβετε σημαντικά θρεπτικά συστατικά, δεν πρέπει να αντικαθιστούν την κατανάλωση ολόκληρων φρέσκων φρούτων και λαχανικών στην διατροφή σας. Επιπλέον, οι χυμοί περιέχουν σάκχαρα τα οποία, αν και φυσικά, συνεχίζουν να είναι πηγή θερμίδων κι έτσι η υπερβολική κατανάλωσή τους μπορεί να επηρεάσει τα επίπεδα σακχάρου στο αίμα και να συνεισφέρει στην πρόσληψη βάρους.
Αν σας αρέσουν οι χυμοί, να προτιμάτε να τους φτιάχνετε μόνοι σας, από φρέσκα φρούτα και λαχανικά, να τους πίνετε αμέσως μετά την παρασκευή τους και πάντα σε συνδυασμό με μια ισορροπημένη διατροφή που περιλαμβάνει και ολόκληρα φρούτα και λαχανικά, όσπρια, ξηρούς καρπούς και δημητριακά ολικής άλεσης.
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