Está em busca de uma opção saudável, rica em proteínas, fácil de preparar e deliciosa para o seu café da manhã ou lanche? Esse smoothie de frutas vermelhas é a resposta! Feito com apenas 5 ingredientes simples e sem a necessidade de proteína em pó, ele é perfeito para quem quer algo prático e nutritivo. Vamos conferir?
Ingredientes para duas porções:
- 1 ½ xícaras de morangos congelados (360 ml / cerca de 250g)
- 1 xícara de framboesas congeladas (240 ml / 140g)
- 1 ½ xícaras de iogurte grego desnatado sem lactose (13g de proteína por 100g, totalizando cerca de 375g de iogurte)
- 2 colheres de sopa de sementes de chia + ½ xícara de leite de sua preferência (120 ml)
- ½ xícara adicional de leite de sua escolha (120 ml)
Modo de preparo:
- Prepare as sementes de chia: Mergulhe as sementes de chia em ½ xícara de leite por cerca de 20 minutos até que as sementes absorvam o líquido e formem um gel.
- Bata tudo no liquidificador: Adicione os morangos congelados, framboesas congeladas, iogurte grego desnatado e o gel de chia com leite no liquidificador. Bata até obter uma consistência cremosa.
- Ajuste a consistência: Se preferir um smoothie mais líquido, adicione a ½ xícara extra de leite e misture novamente.
Dica especial:
Se você está seguindo uma dieta com baixo teor calórico e ainda está na fase de eliminação, reduza a quantidade de morangos (menos de 65g por porção) e de framboesas (menos de 60g por porção). Uma ótima alternativa é incluir mirtilos congelados, que são uma opção mais adequada para essa fase da dieta.
Os benefícios desse Smoothie de Frutas Vermelhas com 25g de Proteína
Os benefícios são muitos, pois ele combina ingredientes ricos em nutrientes essenciais para a saúde. Aqui estão os principais:
1. Alto Teor de Proteína
- Com mais de 25g de proteína por porção, esse smoothie ajuda a manter a saciedade, promovendo uma sensação de plenitude por mais tempo. As proteínas são fundamentais para o ganho de massa muscular, recuperação pós-treino e para o bom funcionamento do metabolismo.
2. Rico em Antioxidantes
- As frutas vermelhas, como morangos e framboesas, são ricas em antioxidantes como as vitaminas C e antocianinas, que ajudam a combater os radicais livres e reduzir o risco de doenças crônicas, além de fortalecer o sistema imunológico e melhorar a saúde da pele.
3. Fonte de Fibras
- As sementes de chia e as frutas fornecem uma boa quantidade de fibras, que auxiliam na digestão e promovem uma saúde intestinal equilibrada. As fibras também ajudam a controlar os níveis de açúcar no sangue, o que é essencial para manter energia estável ao longo do dia.
4. Apoio à Saúde Cardiovascular
- As sementes de chia são ricas em ômega-3, uma gordura saudável que contribui para a saúde do coração, reduzindo os níveis de colesterol ruim (LDL) e diminuindo a inflamação.
5. Baixo em Carboidratos e Sem Açúcar Refinado
- Este smoothie não contém açúcares adicionados, sendo uma opção mais saudável para quem deseja evitar picos de glicose no sangue. Além disso, ele pode ser adaptado para dietas com baixo teor de FODMAP, tornando-o uma boa escolha para quem tem sensibilidade digestiva.
6. Propriedades Anti-inflamatórias
- As frutas vermelhas, especialmente as framboesas, têm propriedades anti-inflamatórias naturais que podem ajudar a reduzir a inflamação no corpo, o que é benéfico para o bem-estar geral e para quem sofre de dores articulares ou inflamações crônicas.
7. Fácil Digestão
- Ao ser preparado com iogurte grego sem lactose, esse smoothie é uma opção mais leve para pessoas com intolerância à lactose, além de fornecer probióticos, que contribuem para uma flora intestinal saudável.
8. Hidratação
- As frutas e o leite contribuem para a hidratação, importante para o funcionamento do corpo, especialmente em dias mais quentes ou após exercícios físicos.
Esse smoothie é uma verdadeira explosão de sabor e saúde, fornecendo mais de 25g de proteína por porção, graças ao iogurte grego e às sementes de chia. É ideal para quem busca um lanche rápido, que mantém você saciado por mais tempo e ajuda na recuperação muscular.
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