Juice: good or bad?
>> Fruits and vegetables are good for your body.
Some of them even help fight chronic diseases, such as heart disease and cancer.
Interestingly enough, a method called “high” has become increasingly popular in recent years.
>> this is to extract the nourishing juices of fresh fruits and vegetables.
Many people do this, the order ” detox ” or add more nutrients to their diets.
The proponents argue that the production of juice can enhance the absorption of nutrients, while others say it causes the loss of important nutrients, like fiber.
This article is a detailed review about the advantages and disadvantages of if you extract the juice of fruit.
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>> Make the juice?
The act of making the juice is based on the process that extracts the juices of fruits and vegetables.
This usually removes most of the solid matter, including seeds and pulp from fruits and vegetables whole.
The resultant liquid contains most of the vitamins, minerals and anti-oxidants naturally present in the whole fruit or vegetable.
The methods for doing this vary depending, squeeze the fruit by hand until the machines that extract the juice that today are more common.
These are two common types of juicers:
Separator: These machines grind fruits and vegetables into pulp by an action of the spinning high-speed.
Mastigador: They crush and imprensam the fruits and vegetables much more slowly to get the most juice possible.
The number crunchers do not produce heat, and they do not cause the breakdown of enzymes and beneficial nutrients, that most people think happens.
Juice is generally used for two different purposes:
For cleaning or detox: the solid food is eliminated and only the juice is consumed as a way to clear the toxins from your body.
To complement a normal diet: fresh juice can be used as a useful supplement to your daily diet, increase the intake of nutrients of fruits and vegetables that you otherwise not consume.
conclusion: The purpose involves extracting and drinking the juice of fruits and vegetables. Some people do this to get “detox”, while others do it to supplement their diet today.
Juice is an easy way to get lots of nutrients.
>> Many people do not get enough nutrients from your diet.
The levels of nutrients in the foods we eat are also much smaller than they used to be.
The cause of this is mainly due to the processing methods and the long time it takes to produce from the field to the supermarket.
polluted Environments and high stress levels can also increase our needs for certain nutrients.
Fruit and vegetables are full of vitamins, minerals, antioxidants and plant compounds that can protect against diseases.
If you think that it is difficult to get the recommended amount of fruits and vegetables in your diet each day, the production of juice can be a convenient way to increase your intake.
conclusion: If you struggle to eat enough fruit and vegetables every day, juice is a convenient way to get a wide range of important nutrients.
>> Juices are not as effective as fruit and vegetables integers
There is an abundance of evidence linking fruits and vegetables whole in reducing the risk of disease, but the evidence for fruit and vegetable juices are more difficult to find.
A review reported that the health benefits of fruits and vegetables can be due to antioxidants rather than fibre.
If this is true, then the juice can provide health benefits comparable to the whole fruit.
On the question of cancer, there is a lot of evidence that fruit juices may help in some way. But it is possible that only be needed for more studies.
however, other areas of health care shows more promise. For example, juices can reduce the risk of heart disease. Juice of apple and pomegranate have been associated with blood pressure levels and cholesterol reduced.
in addition, consuming fruit and vegetable juices in liquid form or concentrations are combined can reduce the levels of homocysteine and oxidative stress markers, both of which are linked to better heart health.
In Alzheimer’s, some studies have found that those who drank fruit and vegetable juices had a potential best in relation to disease.
the reduction in The risk of Alzheimer’s may be due to the high levels of polyphenols in juices. They are antioxidants found in plant foods that protect brain cells.
Despite these results, further studies are needed to better understand the health effects of fruit and vegetable juices.
In conclusion: there are Not a lot of evidence related to the juice of fruits and vegetables and your help in diseases such as cancer, however, there has been positive results in relation to some diseases in particular how the Alzheimer’s.
>> juice is best to consume
Proponents of the juice often claim that drinking the juice is better than eating fruits and vegetables whole.
They justify this by saying that the removal of the fiber makes the nutrients become easier to absorb.
however, there is no scientific research that supports this.
You can really need the fiber content of the fruit or vegetable to experience the health benefits of full of the plant.
For example, important antioxidants that are naturally linked to plant fibres are lost in the process of juice. These lost can play an important role in the health benefits.
In fact, up to 90% of fiber is removed during the process of juice, depending on juicer.
Some soluble fiber will remain, but the majority of the insoluble fibre is removed.
>> health Benefits that the fiber in the back
If you ingest more fiber, have a lower risk of heart disease, obesity and type 2 diabetes. The increase of soluble fiber, in particular, can improve blood sugar and cholesterol levels
so, stay tuned, a good example that we can give, is that if you just take apple juice instead of the apple whole, you will have an increase cholesterol average of 6.9%. This is because there are more fibers in the apple as a whole.
it is Also not possible to associate the juice to a defender of diabetes, on the other hand, the fruit itself tends to be an ally in this quêsito. It is also common knowledge that the whole fruits tend to complete better the stomach.
>> How can you add fibers to their juices?
The level of fiber in your juice will depend on what type of juicer you use, but some sources suggest the addition of the remains of the folder to the other foods or drinks to increase fiber intake.
Although it is better to throw the fiber out, the evidence suggests that re-adding fiber to juice does not give you the same health benefits as simply eat fruit and vegetables.
in addition, simply by you returning the fiber, there will not be the same sense of satisfaction.
conclusion: Eating fruits and vegetables whole is better for your health. Juice makes you lose the fiber beneficial anti-oxidants.
>> Juice can be a bad idea to lose weight
Many people use the juice as a way to lose weight.
The majority of diets juice involving consume about 600-1,000 calories per day from just the juices, resulting in a calorie deficit severe and rapid weight loss.
however, this is very difficult to maintain for more than a few days.
While you diets juice can help you lose weight in the short term, this caloric restriction severe it can slow down your metabolism in the long term.
This can also lead to nutritional deficiencies , long-term, once the juice have many important nutrients.
conclusion: The majority of diets of juice involve calorie restriction severe, which is usually unsustainable in the long term and can lead to a reduction in the amount of calories you burn.
>> Juices not susbtituem meals
Use juices as a substitute for a meal can be bad for your body.
This is because the juice itself is not nutritionally balanced, since they do not contain protein or fat enough.
Consume enough protein throughout the day is needed to maintain muscle and long-term health.
in addition, healthy fats are important for sustainable energy, hormonal balance and cellular membranes. They can also provide the fat-soluble vitamins A, D, E, and K.
however, replacing a meal apeon a day with juice is unlikely to cause damage, if the rest of your diet is more balanced.
You can make your juice more balanced by adding protein and good fats. Some good sources are whey proteins, almond milk, avocados, Greek yogurt, and peanut butter .
conclusion: Juices are nutritionally unbalanced, because they do not contain protein or fat proper.
Add sources of protein and fat to your juices can help with this.
>> Cleaning with the juice is not advantageous
The consumption of fruit juice to 100% was associated with an increased risk of metabolic syndrome, liver damage, and obesity.
in addition, there is no evidence that your body needs to be destoxificada through the elimination of solid food.
Your body is designed to remove toxins on its own, using the liver and kidneys.
in addition, if you take juices with vegetables and non-organic, you may end up consuming the other toxins that come along with them, such as pesticides.
For individuals with kidney problems, a large consumption of juices rich in oxalate has been associated with renal failure.
Juice detox extremes are associated with negative side effects, such as diarrhea, nausea, dizziness and fatigue.
If you take prescription medications, you should be aware of possible interactions with drug-nutrients.
For example, large amounts of vitamin K found in green leafy vegetables such as kale and spinach can interfere with blood thinners.
conclusion: there is No evidence that juice detoxing are necessary to detoxify the body. They may harm people who have kidney problems or take certain medicines.
>> fruit Juice contains high amounts of sugar
what you put in your juice can also make a big difference, and fruits contain much more sugar and calories than vegetables.
Consume lots of glucose, one of the sugars that are naturally in fruits, has been associated with high blood sugar, weight gain and an increased risk of type 2 diabetes.
Approximately 114 ml apple juice 100% contains zero grams of fiber, and packs 13 grams of sugar and 60 calories ( 30 ).
in The same way, 100% grape juice has 20 grams of sugar in one serving of 114 ml.
To keep the sugar content of their juices on low, you can make juice of vegetables, and then add a small piece of fruit if you want more sweetness.
conclusion: Juices based mainly in fruits are much higher in sugar and calories in comparison with juice to the vegetable-based.
>> to Take the Message to
fresh Juices contain important vitamins and antioxidants that can benefit your health.
however, fruits and vegetables are still the healthiest and most nutritious when consumed whole.
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