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Soki owocowe: Dlaczego, jakie i kiedy je pić?

Napoje izotoniczne i woda to nie jedyna opcja na uzupełnienie płynów po treningu. Spróbuj orzeźwiających i zdrowych soków owocowych. Naturalne i pełne witamin, gaszą pragnienie dużo lepiej niż niejeden reklamowany w mediach napój gazowany.

Naturalne soki owocowe fot. stockcreations /shutterstock.com

Soki z kartonów są różne. Niektóre to po prostu słodzona woda z 10-procentowym udziałem soku. Większość z nich to napoje, a nie soki, dlatego przed włożeniem ich do koszyka zawsze sprawdzaj skład. Jedynie naprawdę stuprocentowe soki - najlepiej bez cukru - dostarczą Ci dużo składników odżywczych. Szklanka wyciskanego, stuprocentowego soku z pomarańczy całkowicie zaspokoi ilość dziennego zapotrzebowania na witaminę C, jest też świetnym źródłem potasu i kwasu foliowego.

Możesz spróbować wzbogacanych soków, które dodatkowo zawierają wapń i witaminę D. Sok ananasowy także zaspokoi w pełni zapotrzebowanie na witaminę C. Badania wykazały, że picie co najmniej trzech porcji soków tygodniowo może pomóc w zapobieganiu demencji i chorobie Alzheimera, a już na pewno uzupełni braki witamin. Picie soków z czarnej porzeczki i aronii obniża ciśnienie krwi i wykazuje działanie ochronne w chorobach nowotworowych.

Soki mają wysoki indeks glikemiczny, co czyni z nich idealny napój po bieganiu, bo szybko uzupełnią straty węglowodanów i pomogą odbudować glikogen mięśniowy. Zmieszaj sok z jogurtem, by dodać trochę białka, i masz świetny drink na odnowę po wysiłku. Sok poprawi też Twoją odporność, bo jest bogatym źródłem witaminy C.

Przemyśl, co pijesz

Nawet kiedy pijesz stuprocentowe soki, pamiętaj, że przy całej swojej dobroci dostarczają Ci także dużo kalorii w porównaniu do samych owoców, ponieważ łatwiej jest wypić parę szklanek soku, niż obrać i zjeść kilka owoców. Owoce - w przeciwieństwie do soków - dają uczucie sytości. Prawie wszystkie owoce wywierają korzystny wpływ na procesy trawienia - dzięki dużej zawartości błonnik, którego w sokach jest mniej.

W procesie przygotowania soków tracimy też inne wartościowe składniki, gdyż są ukryte w skórce i innych częściach owoców. I tak np. pomarańcze zawierają 5 razy tyle antyoksydantów, co sok. Aby kontrolować kaloryczność, staraj się spożywać do 15% kalorii dziennie z owoców. Nie próbuj oszukiwać się sokami w wersji „light", które często widzisz w sklepach - większość z nich zawiera mało składników odżywczych, za to dużo sztucznych słodzików. Sprawdzaj więc zawartość soku w... soku.

Warzywny wyjątek

Warzywa są mniej kaloryczne (50-70 kalorii na 100 ml), przy czym więcej kalorii pochodzi z węglowodanów złożonych, a więc energia z nich pochodząca jest rozkładana na dłużej. Mają także dużo witamin: porcja soku pomidorowego dostarczy Ci niezbędną, codzienną dawkę witaminy C. Z kolei sok z marchwi pokrywa dzienne zapotrzebowanie na witaminę A aż siedmiokrotnie!

Kiedy najlepiej?

Jakikolwiek sok pijesz, najlepiej rób to po bieganiu, a nie przed, a tym bardziej nie w trakcie wysiłku. Zbyt duża ilość glukozy może spowodować, że w jelitach zgromadzi się woda i wywoła ból brzucha. Weź też pod uwagę, że soki wychładzają organizm - w lecie jest to nawet pożądane, ale uważaj podczas innych pór roku.

Jak przechowywać?

Soki nie nadają się do długiego przechowywania. Zawsze chowaj sok do lodówki, ponieważ ciepło, światło i czas ograniczają efektywność witamin. Wybieraj soki świeżo wyciskane, bo zawierają najwięcej składników odżywczych. Teraz wybierz się do sklepu po zapas owoców do wyciskania...

Owocowy raj. Jakie owoce wybrać na sok

Soki możesz robić samemu. Do wyboru, do koloru. Sprawdź, które z owoców przyniosą Ci najwięcej korzyści.

  • Czarna porzeczka. Zawiera flawonoidy, jest źródłem witaminy C, a także witamin B1, B2, P, E. Ponadto zawiera karoten i biotyn, co świetnie wpływa na kondycję włosów. Działa na organizm wzmacniająco i oczyszczająco - to taki owocowy detox.  
  • Banan. Znajdziesz w nim bogactwo składników odżywczych. Świetne źródło węglowodanów prostych: glukozy, fruktozy i sacharozy - już wiesz, co pić po treningu. Pełen witaminy A, H, B6 i kwasu foliowego. Zawiera cenne składniki mineralne, m.in. fosfor i żelazo.  
  • Aronia. Ma działanie przeciwzapalne i przeciwnowotworowe, jest bogatym źródłem witaminy C i karotenu. Polecamy przy osłabieniu, braku witamin i soli mineralnych. Unikaj jej przy nadkwaśności.  
  • Grejpfrut. Miąższ i sok są źródłem witamin i soli mineralnych (C, P, kwas foliowy, biotyna, B1, B2, B6, E i karoten). Przyspiesza przemianę materii, reguluje trawienie i obniża ciśnienie, ale w zbyt dużych ilościach może działać zakwaszająco na organizm. Ma korzystny wpływ na stan skóry i włosów.  
  • Jabłko. Reguluje trawienie i wzmacnia układ trawienny. Sok przecierowy ma mnóstwo błonnika, więc reguluje procesy trawienia, obniża zły cholesterol, pomaga przy osłabieniu mięśni, ujędrnia tkankę mięśniową, wygładza i poprawia stan skóry. Zawiera dużo witamin (np. C i P), z grupy B oraz karoten.  
  • Pomarańcza. To bogate źródło błonnika i bioflawonoidów. Picie soku pomarańczowego zmniejsza ryzyko zachorowania na osteoporozę. Poza tym sok pomarańczowy jest znakomitym źródłem potasu. Dostarcza też łatwo przyswajalnego cukru, będącego bardzo wydajnym źródłem energii.

RW 03/2008

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    Sportu wyczynowo nie uprawiam ale bardzo lubię pić soki zrobione w domu z wyciskarki Philipiaka. Co prawda bardziej smakują mi te zrobione z warzyw, ale owocowymi też nie gardzę. Ogólnie świeże soki to wielki zastrzyk witamin i energii dla organizmu.
    ~Rokita, 2017-03-17 12:14:13
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