Nowadays everyone is turning to pay attention to their health. Start taking more care in choosing the food you eat for your body, not just for the purpose of losing weight. But recently, research and experts have come out to announce the many benefits of eating vegetables and drinking fruits. More and more blended, cold-pressed, and separated fruit and vegetable juices are being substituted for meat, milk, and butter, which are the causes of many diseases afflicting mankind today, whether it is diabetes. high blood pressure High cholesterol, cancer, obesity, etc.
Fruit and vegetable smoothies Cold pressed or extracted Which one is truly good for health?
Because the preparation is easy It doesn't require the ability to think of a menu or make any food. Nowadays, there are many vegetable and fruit juices available. It occurs both in boxed form, separated form, and blended form that can be found at general water shops. Many people are confused about which ones are really good for health. The nutrients in fruits and vegetables are still sent to us to help maintain our figure, lose weight, detox, and even help prevent cancer. and some diseases
Because the preparation is easy It doesn't require the ability to think of a menu or make any food. Nowadays, there are many vegetable and fruit juices available. It occurs both in boxed form, separated form, and blended form that can be found at general water shops. Many people are confused about which ones are really good for health. The nutrients in fruits and vegetables are still sent to us to help maintain our figure, lose weight, detox, and even help prevent cancer. and some diseases
The answer to which type is more beneficial to health at this point can be said to be smoothies or shakes. and the cold-pressed type are vegetable and fruit juices that have equally good value. It's just more suitable to answer someone's lifestyle, preparation, and preferences because for smoothies we use a blender. While the cold-pressed type uses a machine or a Cold press juicer. The last type uses a juice extractor called a Centrifugal juice extractor.
Principles of water making for all 3 types of machines
Smoothie style
Fruit and vegetable smoothies In a smoothie, a blade is used to chop up all the fruits and vegetables, including the peel, so all the fiber is mixed and ground until it's mixed into a liquid in the smoothie. Spinning helps make the fiber in fruits and vegetables smaller. Makes it easier for the body to absorb. In addition, another benefit of smoothies is When drinking it, it will not cause blood sugar levels to rise because the nutrients are still stuck in the fiber and will be released into the body slowly, unlike in the case of separated vegetable and fruit juices.
Another advantage of Fruit and vegetable smoothies The smoothie type is May be suitable for people with high blood pressure problems. or high blood sugar levels Preparing smoothies is also quicker, making them a great option for busy mornings. and other times during the day Because you don't have to cut it into small pieces and you can easily estimate how much you'll get when blended. Because it's the same amount as the stuff that was taken to be spun. This is different from the extracted and cold-pressed method where up to half of the water may be lost.
Buying a blender with a high speed is one way to help people who don't like to eat a lot of fiber. Because of the high blending speed, it can blend thoroughly until the vegetable and fruit juice is smooth and soft, making it possible to eat more fruits and vegetables than before. It's different from a blender that isn't fast or powerful. After blending, you will still see the peel or small pieces of fruit separating the layers. Makes it harder to drink
Although blending also gives us nutrients that are attached to the peel. But some studies have found that blending sounds better than juice. But the spinning process itself creates more heat and oxygen to cause oxidation of fruits and vegetables. This causes vitamins and minerals to be destroyed. No one has yet come out to confirm exactly how much the nutrients have been reduced.
Vegetable and fruit juices with water-residue separated and cold-pressed
Research by a hospital group in the United States, the Mayo Clinic, found that drinking fruit and vegetable juices without the pulp As a result, we do not receive dietary fiber that does not dissolve in water (insoluble dietary fiber) and a number of nutrients that cling to the peels and flesh of fruits and vegetables. Therefore the benefits are less than if you take it all. Making vegetable and fruit juice this way uses more ingredients but produces less juice.
There are many advantages to this juice as well. First of all, our digestive system has less work to do than smoothies or fresh juices. These fruit and vegetable juices provide nutrients that are ready for absorption and use. immediately You also don't have to worry about eating a lot of fruits and vegetables to get the same nutrients as 1 glass of fruit juice. This is why it's called juice separated from water and pulp or cold pressed. Packed with nutrients without having to eat fiber to fill you up first.
Therefore, this option is good for people with digestive problems. Because dietary fiber or fiber slows down digestion and slowly releases nutrients into the body.
Cold pressed and extracted different similarity
Separated vegetable and fruit juices
People who like vegetable juice will know that it is more advanced and different from most juice extractors that we come across in stores that order and then stand and wait to use this type because it is faster. with cold extraction machine The two types of operation differ in that the pulp separator uses a rapidly rotating metal blade. The meat is chopped and pushed into the meat and water filter using centrifugal force from the center. Hence the origin of the name centrifugal juicer.
The fiber will come out in another jar. As water is separated from the other side The problem with separated fruit and vegetable juices is As the blade spins, heat will be generated. which destroys beneficial enzymes in fruits and vegetables Heat also causes oxidation of nutrients, making the quality of the fruit and vegetable juices not as good as cold-pressed.
Cold-pressed fruit and vegetable juices
How the cold press works Similar to human chewing By using grinding Squeeze slowly to separate the juice from the fruit and vegetable pulp, causing no heat. and oxidation occurs like knives in blenders and pulp extractors. That's why every product nowadays is cold-pressed. And fruit and vegetable juices like this are more expensive than their friends.
An article by Innovative Food Science and Emerging Technologies also published that cold-pressing preserves the nutrients in fruits and vegetables well. But no one has come out to confirm whether it is as good as eating fresh fruits and vegetables. The one thing that is certain is cold-pressed fruit and vegetable juices. Can extract more nutrients and retain more vitamins and live enzymes than pulp separation. It also extracts more water than the other type.
Cold-press machines are also suitable for people who like to drink green leafy vegetable juice. Because it can extract water from vegetables And various nuts are better than the extracted form, which can only be done with fruits and vegetables that have a lot of water. In addition, the juice obtained from the cold-pressed form can be stored for up to 3 days, while the extracted form should be consumed within 30 minutes due to Oxidation quickly darkens the color of fruit and vegetable juices. Nutrients gradually break down The taste will change and separation of sediment layers
Compare the advantages Briefly, the disadvantages and benefits of each type are:
Smoothies
strength
Eat both dietary fiber and fiber.
Faster preparation and cleaning
The machine has a variety of specs to choose from according to your budget.
The body absorbs nutrients slowly. Doesn't cause sugar levels to rise.
weakness
Not suitable for people who don't like to eat pulp.
Not suitable for people with poor digestion.
Some machines may cause heat to be blended and lose nutritional value. (Latest update: Some brands of blenders that use vacuum can help fix this issue.)
It must be made and drunk immediately. Cannot be stored for a long time
Separate pulp
strength
Cheap water Easy to buy
The machine used is cheaper than cold extraction.
Easy to clean
Makes water quickly, no need to cut a lot.
weakness
loud
The nutrients are inferior to other types. Because of the heat from the blade and oxidation
Fruits and vegetables are wasted because there is less water compared to cold-pressed ones.
Fruit and vegetable juices darken quickly and should be drunk within 30 minutes.
Cold pressed
strength
Get more nutrients and living enzymes.
You don't have to eat a lot of fruits and vegetables to get vitamins. minerals in the same amount
Can be used to make milk such as soybean and almond, and can extract water from green leafy vegetables well.
Get more water than the pulp separator.
Can be stored for up to 3 days.
weakness
Vegetables must be prepared and cut into pieces that fit into the feed pipe.
Cleaning is more difficult.
The machine is expensive.
The machine works more slowly.
Fruit and vegetable juices and fast weight loss
Many people have turned to drinking. Fruit and vegetable smoothies Or smoothies to detoxify the body and provide a shortcut to weight loss by drinking instead of eating for a short period of time. Whether it will be effective or not depends on the selection of ingredients. And use more vegetables than fruits to keep the calories from being too high.
The secret is to add fruits and vegetables from the superfood group, including broccoli, spinach, almonds, flax seeds, chia seeds, and coconut oil. berry fruit like strawberry Blueberries add a new flavor to smoothies. Or fruit and vegetable juice extracts are not boring. Plus, add useful nutrients, vitamins, minerals that are important to the body, helping to keep you full for a long time. and not longing during the day
Using this method, you should add more vegetables and fruits. or herbs that help add protein and fat because in addition to getting main nutrients such as protein, fat, and carbohydrates that can replace meals The body can still micronutrient, vitamins, minerals, fatty acids such as Omega 3 that are good for the body
Helps prevent and relieve inflammation, diabetes, cancer, cholesterol, making it not shabby, and also helping to nourish the skin. Including detox as well. However, in the long run you should eat food from all 5 food groups and exercise regularly along with it.
Important things to know
It's best to drink freshly made fruit and vegetable juice immediately. Because some nutrients are quickly destroyed when exposed to light and air. or best within 30 minutes
The best time to drink is After waking up on an empty stomach For immediate absorption into the body and not hindered by other foods.
You should not drink vegetable or fruit juice after drinking milk or coffee.
Can drink fruit and vegetable juice Can be used both before and after exercising.
In short, it can be concluded that Both cold-pressed and smoothies provide the same amount of nutrients. Sometimes you can't prepare it yourself when you're outside. You can also buy the pulp and drink it right away. It depends on each person's preferences, lifestyle, and physical condition. All 3 types of fruit and vegetable juices (must not be too sweet) are good for health and provide many good nutrients in addition to our regular meals.
Thank you for the great article from https://healthplatz.co/smoothies-coldpressed-juices
