ΔΙΑΤΡΟΦΗ

Χάνετε θρεπτικές ουσίες όταν φτιάχνετε χυμούς φρούτων;

Από  | 

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.

Σχόλια Facebook

48 Comments

  1. CBD oil for pain

    16/02/2021 at 15:25

    I know this if off topic but I’m looking into starting my own blog
    and was wondering what all is required to get setup? I’m assuming having a blog like yours
    would cost a pretty penny? I’m not very web smart so
    I’m not 100% positive. Any recommendations or advice would
    be greatly appreciated. Appreciate it

  2. CBD gummies for anxiety

    19/02/2021 at 00:23

    Hi there, after reading this awesome paragraph i am also glad to share
    my know-how here with colleagues.

  3. CBD for sale

    22/02/2021 at 06:44

    I constantly emailed this weblog post page to all my associates, as if like to
    read it after that my links will too.

  4. CBD gummies for sleep

    22/02/2021 at 11:25

    Whoa! This blog looks just like my old one! It’s on a completely
    different subject but it has pretty much the same layout and
    design. Superb choice of colors!

  5. CBD oil near me

    22/02/2021 at 13:31

    Woah! I’m really digging the template/theme of this
    blog. It’s simple, yet effective. A lot of times it’s very difficult to get that “perfect balance” between superb usability and visual appeal.

    I must say you have done a amazing job with this. Additionally, the blog loads very
    fast for me on Safari. Outstanding Blog!

  6. cbd for dogs

    22/02/2021 at 19:33

    What’s up, for all time i used to check website
    posts here early in the morning, as i love to learn more and more.

  7. best CBD gummies

    22/02/2021 at 20:13

    Attractive section of content. I just stumbled upon your weblog and
    in accession capital to assert that I get actually enjoyed account
    your blog posts. Anyway I will be subscribing to your augment and even I achievement you access consistently rapidly.

  8. best cbd gummies

    23/02/2021 at 04:25

    Appreciating the persistence you put into your website and detailed information you
    present. It’s good to come across a blog every once in a while that isn’t the same outdated rehashed information. Wonderful
    read! I’ve saved your site and I’m adding your RSS feeds to my Google account.

  9. CBD for dogs

    23/02/2021 at 16:08

    You ought to take part in a contest for one
    of the greatest sites on the net. I’m going to recommend
    this web site!

    Feel free to surf to my blog CBD for dogs

  10. cbd gummies for pain

    24/02/2021 at 04:21

    Hello to all, how is the whole thing, I think every
    one is getting more from this web site, and your views are
    pleasant designed for new users.

  11. cbd oil for dogs

    24/02/2021 at 15:09

    Its like you read my mind! You appear to know so much about this,
    like you wrote the book in it or something. I think
    that you could do with some pics to drive the message home a
    little bit, but instead of that, this is fantastic blog.

    A great read. I will certainly be back.

  12. buy cbd gummies

    20/03/2021 at 04:55

    Hi to every one, the contents present at this web page are
    truly amazing for people experience, well, keep up
    the nice work fellows.

    My blog post – buy cbd gummies

  13. CBD gummies for sleep

    21/03/2021 at 11:04

    If you are going for most excellent contents like myself, simply pay a visit this website all the time as it offers feature contents, thanks

    Feel free to surf to my site :: CBD gummies for sleep

  14. buy cbd gummies

    21/03/2021 at 11:07

    Write more, thats all I have to say. Literally, it seems
    as though you relied on the video to make your point.
    You obviously know what youre talking about, why throw away your intelligence on just posting
    videos to your blog when you could be giving us something enlightening to read?

    my site buy cbd gummies

  15. best CBD gummies

    21/03/2021 at 22:43

    Howdy! Someone in my Facebook group shared this site with us so I
    came to give it a look. I’m definitely loving the information. I’m book-marking and
    will be tweeting this to my followers! Great blog and great style and design.

    Also visit my homepage :: best CBD gummies

  16. buy cbd gummies

    23/03/2021 at 01:09

    Ahaa, its fastidious discussion regarding this paragraph at this place at this website,
    I have read all that, so at this time me also commenting at this place.

    Check out my site :: buy cbd gummies

  17. best delta 8 thc carts

    07/04/2021 at 23:06

    Pretty section of content. I just stumbled upon your site and in accession capital to assert that
    I acquire actually enjoyed account your blog posts.
    Any way I’ll be subscribing to your augment and even I achievement you access
    consistently fast.

    Feel free to visit my web site: best delta 8 thc carts

  18. delta 8 near me

    07/04/2021 at 23:39

    I blog often and I genuinely appreciate your content. This article has really peaked my
    interest. I will book mark your website and keep checking for new details about once a week.
    I subscribed to your Feed too.

    Here is my page :: delta 8 near me

  19. 0mniartist

    08/04/2021 at 00:45

    Hey I know this is off topic but I was wondering if you knew of any widgets
    I could add to my blog that automatically tweet my newest twitter updates.
    I’ve been looking for a plug-in like this for quite some time and
    was hoping maybe you would have some experience with something like this.
    Please let me know if you run into anything. I truly enjoy
    reading your blog and I look forward to your new updates.
    0mniartist asmr

  20. where to buy delta 8

    11/04/2021 at 21:41

    Way cool! Some extremely valid points! I appreciate you penning this
    article and the rest of the website is also very good.

    my page; where to buy delta 8

  21. CBD gummies for pain

    12/04/2021 at 01:34

    Ahaa, its nice conversation concerning this paragraph at this place
    at this weblog, I have read all that, so now me also commenting
    here.

    Here is my web blog … CBD gummies for pain

  22. delta 8

    12/04/2021 at 18:50

    Fantastic goods from you, man. I have understand your stuff
    previous to and you’re just extremely great. I really like what you have acquired here, really like what you are stating and the way in which you say
    it. You make it enjoyable and you still care for to keep it smart.
    I can’t wait to read far more from you. This is really
    a terrific website.

    Here is my site delta 8

  23. cbd for sale

    12/04/2021 at 21:50

    Greetings! This is my first comment here so I just wanted to give a quick shout out and say I genuinely enjoy reading through your blog posts.
    Can you recommend any other blogs/websites/forums that go over the same topics?
    Thanks for your time!

    Feel free to visit my site; cbd for sale

  24. best CBD gummies

    12/04/2021 at 22:14

    Greetings! Quick question that’s entirely off topic. Do you know how
    to make your site mobile friendly? My blog looks weird
    when browsing from my iphone4. I’m trying to find a theme
    or plugin that might be able to resolve this issue.

    If you have any recommendations, please share.
    Many thanks!

    Also visit my web blog – best CBD gummies

  25. best CBD gummies

    12/04/2021 at 23:34

    Thank you for some other informative website. Where else may I get that type of
    info written in such an ideal way? I’ve a challenge that I am just now working on, and I
    have been at the glance out for such information.

    Feel free to visit my web page … best CBD gummies

  26. best CBD gummies

    13/04/2021 at 04:48

    Woah! I’m really enjoying the template/theme of this blog.
    It’s simple, yet effective. A lot of times it’s challenging to
    get that “perfect balance” between usability and appearance.
    I must say you have done a excellent job with this.
    Additionally, the blog loads extremely fast for me on Opera.
    Outstanding Blog!

    my homepage: best CBD gummies

  27. cbd gummies

    13/04/2021 at 11:16

    Hey this is somewhat of off topic but I was wanting to know if blogs use WYSIWYG editors or if you have to manually code with HTML.

    I’m starting a blog soon but have no coding experience
    so I wanted to get guidance from someone with experience.
    Any help would be enormously appreciated!

    Visit my web page – cbd gummies

  28. buy delta 8 thc online

    13/04/2021 at 11:54

    Everyone loves it when individuals get together and share views.
    Great site, keep it up!

    Also visit my site: buy delta 8 thc online

  29. delta 8 thc products

    13/04/2021 at 12:11

    Somebody necessarily help to make seriously articles I’d state.
    This is the very first time I frequented your web page and to this point?
    I surprised with the research you made to make this
    actual post incredible. Great process!

    Here is my blog post; delta 8 thc products

  30. delta 8 thc for sale

    13/04/2021 at 13:50

    We are a group of volunteers and opening a new scheme in our community.

    Your website offered us with valuable information to work on. You’ve done
    an impressive job and our entire community will be grateful to you.

    my homepage … delta 8 thc for sale

  31. cbd for sale

    13/04/2021 at 22:41

    Great blog! Is your theme custom made or did you download it from somewhere?

    A theme like yours with a few simple tweeks would really make my
    blog shine. Please let me know where you got your theme.
    Kudos

    Feel free to surf to my site … cbd for sale

  32. cbd for sale

    14/04/2021 at 00:40

    Hey! This is my 1st comment here so I just wanted to give a quick shout out and tell you I really enjoy reading through your articles.
    Can you recommend any other blogs/websites/forums that cover the same
    subjects? Thanks!

    Feel free to surf to my blog – cbd for sale

  33. cbd for sale

    14/04/2021 at 03:33

    Hi there! This blog post couldn’t be written much better!

    Reading through this post reminds me of my previous roommate!
    He continually kept preaching about this. I will forward this article to him.

    Pretty sure he’s going to have a great read. I appreciate you for
    sharing!

    Have a look at my blog :: cbd for sale

  34. cbd products

    14/04/2021 at 03:55

    Hello, i believe that i saw you visited my site so i got here
    to go back the desire?.I am trying to to find things to enhance my web site!I guess its good enough to use a few of your ideas!!

    Here is my page :: cbd products

  35. delta 8 THC for sale area 52

    16/04/2021 at 13:20

    Hello! I could have sworn I’ve visited this website before but
    after going through some of the posts I realized it’s new to me.
    Nonetheless, I’m definitely delighted I found it and I’ll be book-marking it and checking back regularly!

    Review my blog post – delta 8 THC for sale area 52

  36. delta 8 thc carts

    16/04/2021 at 16:20

    Hi! I just wanted to ask if you ever have any problems with hackers?
    My last blog (wordpress) was hacked and I ended up losing months of hard work due to no data backup.

    Do you have any solutions to protect against hackers?

    Feel free to visit my webpage :: delta 8 thc carts

  37. delta 8 carts

    16/04/2021 at 23:58

    I have been browsing online more than three hours lately, yet I
    never discovered any fascinating article like yours. It’s beautiful worth enough for me.
    In my view, if all website owners and bloggers made just right content as you did,
    the web will likely be much more useful than ever before.

    my web-site :: delta 8 carts

  38. delta 8 thc

    17/04/2021 at 03:36

    This is a topic that is close to my heart…

    Best wishes! Where are your contact details though?

    Visit my web-site :: delta 8 thc

  39. buy instagram followers

    23/04/2021 at 18:23

    Pretty component of content. I just stumbled upon your weblog and in accession capital to claim that I get in fact enjoyed account your blog
    posts. Anyway I will be subscribing to your feeds or even I fulfillment you get right of
    entry to consistently fast.

  40. gamefly there

    28/04/2021 at 06:06

    Great delivery. Solid arguments. Keep up the great
    spirit.

  41. asmr but

    29/04/2021 at 03:26

    Hey very interesting blog!

  42. best delta 8 vapes

    29/04/2021 at 06:52

    My programmer is trying to convince me to move to .net from PHP.
    I have always disliked the idea because of the costs.
    But he’s tryiong none the less. I’ve been using
    WordPress on various websites for about a year and am worried about
    switching to another platform. I have heard good things about blogengine.net.
    Is there a way I can transfer all my wordpress posts into it?
    Any help would be greatly appreciated!

    Also visit my webpage :: best delta 8 vapes

  43. that asmr

    29/04/2021 at 11:34

    Incredible points. Great arguments. Keep up the great
    spirit.

  44. asmr this

    29/04/2021 at 14:52

    Hey very interesting blog!

  45. our gamefly

    03/05/2021 at 22:47

    Hiya very cool blog!! Man .. Beautiful .. Wonderful
    .. I’ll bookmark your website and take the feeds also? I’m glad
    to search out numerous helpful info right here within the submit, we need work out more
    strategies in this regard, thank you for sharing. .
    . . . .

  46. that asmr

    04/05/2021 at 09:06

    Hey there! I’ve been following your website for some time now and
    finally got the courage to go ahead and give you
    a shout out from New Caney Tx! Just wanted to tell you keep up the great work!

  47. asmr a

    08/05/2021 at 07:11

    Hey there! Quick question that’s totally off topic. Do you
    know how to make your site mobile friendly? My weblog looks weird when viewing from
    my iphone. I’m trying to find a template or plugin that
    might be able to fix this issue. If you have any suggestions, please share.
    Appreciate it!

  48. my asmr

    09/05/2021 at 09:18

    Today, I went to the beach front with my children. I found a sea
    shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear and
    screamed. There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is entirely off
    topic but I had to tell someone!

Leave a Reply

Your email address will not be published. Required fields are marked *