 |
| Eating vs juicing |
The blending process does not extract nutrients and water the same way juicing does. Instead, it grinds up entire fruits and vegetables, which includes fiber and all. Blending is also a good way to get more green vegetables into your diet.
Eating fruit is a very troublesome thing for many people, such as me. Because it is very difficult to pick delicious fruits; you have to wash them before you eat them, and you have to peel them when you think of spraying them with pesticides. You have to sweep and mop the fruit skin after eating, so you just choose not to eat them.
But in order to stay healthy, both mothers and nutritionists suggest that you have to eat about a catty of fruits and vegetables every day, so many people usually choose a compromise, which is to drink fruit juice, and it is squeezed out with a juicer Fresh juice, or simply buy the finished product produced in the factory. In this way, wouldn't it save trouble and ensure nutrition?
Is it really?
1. What do you eat when you eat fruit?
Vegetables and fruits do not have many nutrients (sugars, fats and protein) in the three major energy-producing nutrients, mainly sugars, such as glucose, fructose and starch. And those roots or tubers with high starch content can not be regarded as vegetables, but staple foods, such as potatoes and sweet potatoes.
1. Water
Of course, fruit is mainly water. According to statistics, the water content of fruit is generally above 60%, even as high as 90%.
2. Vitamins
Needless to say, for example, orange-yellow fruits and vegetables are generally rich in carotene and vitamin A; green leafy vegetables and kiwi are rich in folic acid, as well as rich in vitamin C and so on.
3. Minerals
Vegetables and fruits are also rich in mineral elements, but because plant-based minerals are difficult to absorb, it is not our main way to supplement minerals. But as an auxiliary source of minerals, potassium and sodium in fruits are involved in many physiological processes of the human body, such as the electrical signal conduction and beating of the heart, and normal blood electrolyte balance.
4. Dietary fiber
This is the main purpose of our intake of fruits and vegetables. We have also mentioned the function of dietary fiber many times (responding to "dietary fiber" to view). In general, people who consume sufficient dietary fiber suffer from colon cancer, The risk of hyperlipidemia and diabetes will be lower. And there are a lot of dietary fiber in fruits and vegetables, which is indispensable for our health.
2. What is the loss of the juice
1. Moisture and minerals: little loss
We know that the water in plants is mainly concentrated in the cytoplasm and vacuoles. The process of squeezing juice is the process of squeezing the cells and letting their contents flow out. In this process, water and minerals flow out with the cell fluid and tissue fluid, and basically will not be lost.
2. Vitamin: Vitamin C is basically gone
General vitamins, such as vitamins A, K, and B, are in a better position, but those antioxidant-type vitamins are basically lost, such as vitamin C and vitamin E. These antioxidants themselves are powerful reducing agents, and they usually stay in the cells to scavenge free radicals for the cells. In the process of squeezing juice, it loses the protection of cells and is exposed to oxygen, which is instantly oxidized. In other words, you have lost more than half of it before you drink it.
For example, after an apple is squeezed into juice, the vitamin C content is only 8.5% of the fruit state, which is less than one-tenth. And if you don't drink it immediately, the amount of vitamin C will drop further.
3. Dietary fiber: lost all
In fruits, dietary fiber is divided into two types: soluble and insoluble. Insoluble dietary fiber is mainly cellulose, while soluble dietary fiber is generally pectin. These pectins are usually tightly bound to cellulose. To peel off these pectins in vitro, unless additional conditions are added, such as strong acid/alkali + long-term heating.
Therefore, under the condition of household juicing, once the fruit residue left after juicing is not eaten, it is thrown away, then the insoluble dietary fiber of the fruit must be wiped out, and a lot of soluble dietary fiber will be lost; Enjoying the health benefits of dietary fiber, such as reducing the risk of cancer, is naturally idiotic.
4. Sugar: not lost, highly concentrated
We like to eat fruits because of these sweet elves. Generally, sweet fruits are rich in glucose, fructose and sucrose. In the process of squeezing the juice, these sugars are concentrated in the juice without falling, which increases the concentration of sugar invisibly, making it sweeter to drink. This kind of juice is very easy to eat, and it is very happy to drink, and it is easy for people to forget these energy-filled demons.
It is not easy to eat three oranges in one breath, but it is too easy to drink the juice from three oranges in one breath. Therefore, long-term drinking of fruit juice can easily lead to excessive intake of sugar (energy), and fat accumulation can lead to weight gain. And the sweeter the fruit is usually the higher the fructose content, we will talk about the risk of excessive fructose intake later.
Conclusion
On the whole, fruit juice is not the essence of fruit at all. If possible, you should try to eat fresh fruit instead of squeezing juice, let alone buying fruit juice drinks! Even if you have poor teeth or digestion, you must drink fruit juice. Remember to buy that kind of blender instead of a juicer and mash the whole fruit to at least preserve the dietary fiber.
common problems
1. Which is healthier juicing or blending?
Between cold-pressed juicing and blending, blending seems to be the healthiest plan of action if you want to drink your plant-based foods.
2. Does blending fruit destroy nutrients?
Blended fruit isn't nutritionally equivalent to the same fruit left whole, according to some experts. Although, of course, some properties remain present, including soluble fiber, blending can break down insoluble fiber.
3. What happens to your body when you start juicing?
When you're juicing, the juicer extracts all the nutrients from the fruits and vegetables for you, saving your body energy because it doesn't have to break down all the food itself. It can absorb the juice quickly and use its saved energy to heal and repair.
4. Is it better to eat fruit whole or in a smoothie?
The fibre helps to slow down the speed the fructose is absorbed into your blood stream and can help you feel fuller for longer. This is why it's better to eat whole fruit, rather than fruit in the form of juice or a smoothie
Wow...what a writing!
ReplyDelete