科普贴 | 蔬果昔VS果汁,哪个更好?| Smoothies versus Juice, which is better?

科普贴 | 蔬果昔VS果汁,哪个更好?| Smoothies versus Juice, which is better?

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一提到Lizzy’s,大家肯定首先会想到蔬果昔,因为我们的初衷是想提供给大家整个新鲜蔬菜和水果的营养。而蔬果昔也因含有丰富膳食纤维而广受欢迎。Lizzy’s has been blending smoothies since the very beginning because we celebrate the whole foods and high nutrient content of fresh fruits and vegetables. Smoothies are also famous for being high in fiber.

 

膳食纤维不止一种

There’s more than one type of fiber

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我们都知道多吃些膳食纤维是一件好事,但你知道膳食纤维不止一种吗?膳食纤维分为可溶性膳食纤维和不可溶性膳食纤维。
We all know how fiber is an essential nutrient but did you know that there’s more than one type of fiber? Fiber is classified into two categories: insoluble and soluble fiber.
在一个食物中,这两种纤维可能都存在。而这两种膳食纤维对身体都有益,只是在健康方面起着不同的作用。
Both types of fiber can exist in one kind of food and are beneficial to our bodies. The only difference is their role in our bodies and how they interact with it.
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不溶性膳食纤维:增加粪便体量、促进肠运动,有助于改善便秘。
Insoluble fiber helps with adding bulk to waste in the digestive system, promoting intestinal movements and preventing constipation.
可溶性膳食纤维:侧重可以改善肠道菌群,阻止脂肪和糖吸收。这就是为什么有些果汁可以帮助调节血糖水平,通过降低血液胆固醇来预防心脏病。
Soluble fiber can boost the health of good bacteria in your gut and prevent fat & sugar absorption. This is why some juice can help with adjusting blood sugar levels and lowering blood cholesterol to prevent heart diseases.

果汁富含可溶性膳食纤维

 Juice consists of soluble fiber

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果汁在制作的过程中虽然除去了果皮等残渣,但这并不意味着果汁没有纤维,相反纯净的果汁所含的纤维几乎是可溶性膳食纤维。同时一瓶果汁中的维生素、矿物质和植物营养素的比例很高。
Even though juicing filters the solid matters of the food like insoluble fiber, it doesn’t mean all fiber is gone. In contrast to smoothies, juices consist of solely soluble fiber and can contain more vitamins, minerals and phytonutrients. Juices are ultimately a more convenient way to include a high quantity of nutrients in one go.
但果汁的缺点是也在于此。一些果汁含有大量的天然水果糖分,喝得太多,往往会导致糖摄入量超标。所以汁可以喝但要注意量。
It seems like juices are a great way to absorb our essential nutrients, but there is a thing we need to keep in mind when consuming. Some juices (from fruits) contain high levels of natural sugar so if we overconsume it, we can exceed our sugar quota. Therefore, be careful of how much juice you drink daily!

喝蔬果昔还是果汁呢?

 Drink smoothies or juices?

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这就取决于你的目的了。
如果你想改善上厕所问题,增加不溶性膳食纤维的摄入,同时想更方便的增加蔬菜、水果的摄入量,那蔬果昔是不错的选择。由于搅拌器的功率更大,你完全可以自我发挥——把酸奶、坚果、种子或一些超级食物搅拌在一起。而且搅拌机帮你咀嚼食物,这样你的消化系统就不会因为分解食物而产生过重的负担。
 
It depends on your goal!
If you want to enhance digestion, increase insoluble fiber intake, and conveniently up your intake of whole vegetables, fruits and superfoods, smoothies will be your pick. Because of the nature of the blender, you can get really creative with the types of ingredients you use – ranging from yogurts to nuts and seeds to superfood powders.Blenders do the chewing for you so your digestive system is not overloaded with breaking apart what you’re consuming.  
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如果你想最大化的摄入营养,改善肠道菌群,但又不想摄入太多的纤维,那就喝果汁吧。

果汁是一种更轻盈,更清爽的选择,更好地减少消化系统的负担。不过要注意,千万不要过量饮用!因为有些果汁中含有大量的天然糖分,以及它所含的可溶性纤维的特点,更容易导致肝脏负担和激素水平失衡。

If you are looking to maximize your nutrient intake and improve gut bacteria without taking in too much of the bulk fiber, go for vegetable juices.

Juice can be a lighter, and very refreshing choice that supports rest and recharge of the digestive system. Be mindful not to over-consume fruit juice though! The natural sugar in fruit juice taken in high quantities without the insoluble fiber can lead to stress on the liver and hormone imbalance.

 

Lizzy’s全新果汁等你来体验!

Lizzy’s new juices are waiting for you to try!

Juice

果汁 | Juice

一瓶西瓜 Watermelon Chia Pop

绿焰 Firecracker Greens

青春光芒 Green Goddess

红宝石 Ruby Roots

西青小姐 Pure Celery

胡萝卜先生 Pure Carrot

清爽无负担的新品——果汁在微店,实体店,外卖平台都能买到。还没试过的你,不能错过哟!

Refreshing juices are available in Lizzy’s Wechat shop, offline shops and Waimai platforms (Eleme, Meituan, Sherpa’s). If you haven’t tried any yet, don’t miss out!

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