• Vedrana

Kako zazeleniti smoothie? - How to green your smoothie?

Updated: Jul 20, 2019

Iako sam ovaj članak objavila na Coolinarici, mislim da su informacije vrijedne objavljivanja i na ovom blogu, a možda nekome od vas baš bude ono što ste trebali pročitati :)

Zašto uopće pisati kako napraviti zeleni smoothie!? Pa to je barem jednostavno! U mikser dodaš tekuću bazu, bananu, zeleno povrće, miksaš i eto! Zeleni smoothie!

Istina je, smoothie je zelen. No, da li ćemo apsorbirati sve nutrijente ili suprotno, narušiti krvnu sliku i/ili crijevnu floru? Meni, kao osobi s intolerancijom na laktozu i gluten vrlo je važno odgovoriti na ova pitanja.


Smoothie sam počela raditi iz želje za brzim, osvježavajućim i zdravim desertnim obrokom.

Prvo sam proučavala razne blogove, web stranice i slično ne bi li dobila motivaciju i inspiraciju kod odabira i kombinacije namirnica. Zatim sam krenula u izradu smoothie-a prema smjernicama iz tuđih recepata. S obzirom da nisam osjećala blagodati ovih zelenih kaleža zdravlja već upravo suprotno, negodovanje crijeva, shvatila sam da ipak nešto radim pogrešno.


U to vrijeme sam eksperimentirala s prehranom u cilju rješavanja misterija intolerancija. Shvatila sam da jogurt nikako nije namirnica koju mogu koristiti kao tekuću bazu za smoothie pa sam počela raditi svoj domaći kefir. Iako sam uvela domaći kefir u izradu zelenih mućkalica zdravlja, moja crijeva i dalje nisu osjećala tu silinu blagodati. Potraga za rješenjem se nastavila...


Tada sam često visila na blogu drage mi Anite Šupe pa sam se iznenadila kako sam previdjela ove važne informacije koje izdvajam u nastavku, a preporučam da svakako pročitajte i cijeli post Anite Šupe, Raw food i LCHF-

"Međutim, ne možemo sve jesti sirovo. Neke namirnice samo kuhanjem oslobađaju hranjive tvari, a neke opet moramo kuhati da bismo neutralizirali prirodne otrove koje sadrže.

Kupusasto povrće (cruciferous vegetables) kao rukola, brokula, kelj, cvjetača, kupus, repa, raštika, prokulica, rotkvica, žuta koleraba i potočarka sadrže goitrogene, kemijske supstance koje mogu blokirati proizvodnju hormona štitnjače, što znaci da mogu pridonijeti razvoju hipotireoze. Zato bi osobe koje već imaju smanjenu funkciju štitnjače trebale izbjegavati ovo povrće u sirovom stanju. Kuhanje smanjuje količinu goitrogena za 2/3. Fermentacijom se goitrogeni ne smanjuju, ali obicno se kiseli kupus jede kao dodatak u malim količinama, sto onda ne smeta ako prehrana sadrži dovoljno joda. Zeleno lisnato povrće kao špinat, blitva, peršin, vlasac i listovi cikle sadrže oksalnu kiselinu koja može biti vrlo iritirajuća za probavni trakt. Također blokira apsorpciju željeza i kalcija u tijelu i može doprinijeti stvaranju bubrežnih kamenaca. Oksalna kiselina se potpuno neutralizira kuhanjem, tako da je najbolje ovo povrće malo opariti ili skuhati na pari...

Povrće koje su naše mame i bake obično kuhale, a to je sve povrće koje je u sirovom stanju pretvrdo za žvakanje te oporog i neprivlačnog okusa, to povrće očito treba kuhati.

Kuhanje omekšava i razgrađuje celulozu, smanjuje količinu goitrogena i neutralizira oksalnu kiselinu. Kuhano povrće treba jesti zajedno sa zdravim masnoćama kao sto je maslac, jer to ne samo da pridonosi boljem okusu, već je potrebno i zbog vitamina topivih u mastima A, D i K2 koji omogućuju apsorpciju minerala iz povrća. Povrće koje je mekše i lakše za žvakanje i koje je privlačnog okusa možemo jesti sirovo, kao sto je razno salatno povrće, mrkve i slično.


Vođena smjernicama kako pripremiti pojedino povrće, moji zeleni smoothie-i su postali melem mom organizmu. Nadam se da će moje iskustvo pokušaja/pogrešaka biti i vama od koristi...i svakako zazelenite svoj smoothie, ali na pravi način! :)





How to green your smoothie?


Even though I published this article on Coolinarika's web page, I think that this information is worth publishing on this blog too and maybe for some of you this will be something you should read :)


Why even write about how to make a green smoothie? You might say - Well it's easy! Add green vegetables to your blender, some liquid, a banana then mix all the ingredients and voila! A green smoothie! True, the smoothie is green. However, will we absorb all the nutrients or vice versa, disturb our guts and/or intestinal flora? For me, as someone with lactose and gluten intolerance, it is very important to answer these questions.

I started making smoothies out of a desire for quick, refreshing and healthy dessert meals.

First, I studied various blogs and websites in order to find motivation and inspiration in the selection and combination of fruits and veggies. Then I started making smoothies according to guidelines from recipes from other bloggers. Since I did not feel the benefits of these green chalices of health, but rather the opposite, I realized that I was doing something wrong.


At that time, I was experimenting with different diets in order to solve my mysteries of intolerance; I realized that yogurt was not an ingredient that I could use as a base for my smoothies and I started making my own homemade kefir. Even though I introduced homemade kefir in making my green smoothies, my bowels still did not feel that great power from greens. The search for a solution continued...


Even though I often browsed through Anita Šupe's blog, I was surprised that I had overlooked this important information from her post Raw food i LCHF that I’m quoting below.

However, we cannot eat all foods raw. Some foods release nutrients just by ingesting, and some have to be cooked to neutralize the natural poisons they contain.

Cruciferous vegetables such as wild rocket, broccoli, kale, cauliflower, cabbage, turnips, curly kale, spinach, radishes, yellow kohlrabi and watercress contain goitrogens, chemical substances that can block the production of the thyroid hormone, which may contribute to the development of hypothyroidism. Therefore, people who already have a reduced thyroid function should avoid these vegetables in their raw state. Cooking reduces the amount of goitrogens by 2/3. Goitrogens do not diminish with fermentation, but acidic cabbage is usually eaten as a side dish in small quantities, which does not interfere if one’s diet contains enough iodine.

Green leafy vegetables such as spinach, chard, parsley, dill, and beet greens contain oxalic acid which can be very irritating to the digestive tract. This also blocks absorption of iron and calcium in the body and can contribute to the formation of kidney stones. Oxalic acid is completely neutralized by cooking.

The vegetables that our mothers and grandmothers usually cooked, those that are too hard in their raw state to chew and have an unappealing taste, are those that obviously need to be cooked.

Cooking softens and dissolves cellulose, reduces the amount of goitrogens and neutralizes oxalic acid. Cooked vegetables should be eaten together with healthy fats such as butter, because it not only contributes to a better taste, but also because of vitamins A, D and K2 which are soluble in fats and allow the absorption of minerals from vegetables.

Vegetables that are softer and easier to chew can be eaten raw, such as various salad vegetables, carrots…”


Guided by these new guidelines on how to prepare specific vegetables, my green smoothies have become nourishment for my body. I hope my trial & error experience will be of benefit to you ... and be sure to green your smoothies the right way! :)

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