New York : What are the 5 green Kiwilimón smoothies that you cannot stop trying if you want to lose weight

Vegetables are full of vitamins, minerals, fiber, and antioxidants.

Photo: Ponyo Sakana / Pexels

Shakes or smoothies are an easy way to increase your vegetable intake. The consumption of fruits and vegetables reduces the risk of obesity Y cardiovascular diseases, cancer Y type 2 diabetes, notes the World Health Organization.

The advantage smoothies have over juices is that they retain fiber and have a lower glycemic index. The shakes alone will not make you lose weight, but they can be part of a healthy and balanced diet to control and lose weight. Avoid falling into “detox” diets to replace whole meals with juices.

There is no convincing research that really supports the use of “detox” diets to control weight or remove toxins from the body. With these diets there is rebound And while you’re doing them, you may not get enough protein, fiber, or fat, nutrients that help you feel full. What can make you be hungry, weak, irritable, and even anxious.

Here are 5 green Kiwilimón smoothies that you can integrate into your diet:

1. Cucumber smoothie

cucumbercucumberPhoto: Shutterstock

Cucumbers contain important electrolytes and provide vitamin K. Pineapple contains bromelain, enzymes that break down proteins that can help the digestion and has activity anti-inflammatory. While coriander can help lower blood sugar.

Ingredients

(For 2 servings)

2 cups orange juice 1 cucumber 2 tablespoons lemon juice 1 tablespoon fresh coriander 2 tablespoons honey (optional) 1/2 cups pineapple, chopped

Preparation: Blend the ingredients and serve with ice.

2. Green smoothie with probiotics

yogurtyogurtPhoto: Sutterstock

Yogurt is a source of protein, calcium and a large part of its health benefits focuses on its live bacteria content. Favors your intestinal health and your immune system.

Ingredients

(For 2 servings)

2 cups of spinach 1 cup of pineapple, cut into cubes 3 tablespoons of almonds, filleted 1 1/2 cups of water, cold 3 tablespoons of honey (optional) 1 cup of natural yogurt without sugar pineapple cut into triangles, to decorate grated coconut, for garnish (optional)

Preparation: Blend the ingredients and decorate with pineapple and grated coconut.

3. Smoothie with matcha

Matcha powder.Matcha powder.Photo: dungthuyvunguyen / Pixabay

The main benefit of matcha tea is his great antioxidant activity compared to regular tea. It could even be up to 137 times higher than other types of green tea.

Ingredients

(For 2 servings)

1 cup Greek yogurt 3 teaspoons honey (optional) 1 cup ice 2 tablespoons matcha, powdered

Preparation: blend the ingredients and serve.

4. Avocado smoothie

Photo: Lisa Fotios / Pexels

Avocado is rich in components that they benefit your heart. It is a fruit full of healthy fats, a source of vitamin E (a powerful antioxidant), vitamin C, vitamin B6, fiber and potassium. Has no sodium or cholesterol. It is a fruit that also favors your memory. Avocado works great for desserts and drinks because of its rich texture and mild flavor, so you can make ice cream, water, and cocoa mousse.

Ingredients

(For 2 servings)

1 banana 1 avocado 1 cup of milk 1 tablespoon of honey (optional) 2 teaspoons of walnut 1 teaspoon of liquid vanilla

Preparation: Blend the avocado pulp with the banana and the rest of the ingredients until obtaining a smooth mixture.

5. Green smoothie with chia

Photo: Delphine Hourlay / Pexels

Chia seeds are the richest plant source of omega-3 fatty acids. They also offer a complete protein It contains the nine essential amino acids that the body cannot produce. It also provides antioxidants and fiber so its consumption has multiple benefits for your health.

Ingredients

(For 2 servings)

1/2 cups coconut milk, unsweetened 1 avocado 1 cup coconut water, unsweetened 2 celery, frozen 1 cup kale 1 cup cucumber 5 tablespoons chia

preparation:

Pour the coconut milk into an ice tray and freeze. Blend the coconut milk ice with the avocado, with the rest of the ingredients until you get a smooth mixture. It serves.

Recommendations when taking shakes in a healthy diet

If you are watching your weight, consider that a shake has a load of calories no matter how healthy it is. If you want to take it to accompany breakfast, you must reduce the caloric content of other foods to compensate.

A smoothie can replace a breakfast if you have protein like yogurt; healthy carbohydrates such as oatmeal, quinoa, or amaranth; fiber like the one in fruits and vegetables; Y healthy fats, like avocado, nuts or seeds like chia and flaxseed. When there is protein, carbohydrates and fiber, in addition to being nutritious, the shakes are more satisfying and help to suppress the appetite.

Try not to add empty calories. Do not add sugar or other sweeteners to your smoothie even if they are natural like honey.

If you want to use non-dairy milk, consider soy milk provides a significant amount of calcium and has more protein than other vegetable drinks. It also has half the fat of cow’s milk.

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