{"id":84552,"date":"2023-02-03T15:00:01","date_gmt":"2023-02-03T13:00:01","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=84552"},"modified":"2023-02-03T15:02:40","modified_gmt":"2023-02-03T13:02:40","slug":"gladdejantjie-vriend-of-vyand","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/gladdejantjie-vriend-of-vyand\/","title":{"rendered":"Gladdejantjies (Smoothies): vriend of vyand?"},"content":{"rendered":"<p>Al wat leef en beef het deesdae \u2019n wondertoebehoor in hul kombuis om \u201csmoothies\u201d mee te maak.<\/p>\n<p>Dit is geen geheim dat vars vrugte en groente propvol noodsaaklike nutri\u00ebnte is nie. Tog is vrugte hoog in vrugtesuikers en waar jy versadig sou voel na twee lemoene, kan \u2019n vrugtedrankie maklik vier lemoene insluit. Boonop word die vesel ook fyngekap en is dit dan minder effektief. Waar mense \u2019n masjien gebruik wat sap onttrek (<em>juicer<\/em>), word baie van die heilsaamheid met die pulp weggegooi.<\/p>\n<p>Dit is glad nie vreemd om vier porsies vrugte in een gladdejantjie te gebruik nie. Neem jy in ag dat dit as \u2019n drankie geniet word eerder as \u2019n maaltyd, kan jy ongemerk hope energie inneem onder die dekmantel van pure gesondheid.<\/p>\n<p>Resepte sluit maklik \u2019n handvol neute en dubbelroomjogurt in, wat gelaai is met heilsaamheid, maar ook kilojoules.<\/p>\n<p>Gladdejantjies met groente is veel beter omdat dit minder suiker bevat. Groentesoorte soos wortels en beet bevat heelwat suiker, maak dus seker dat jy minder daarvan gebruik.<\/p>\n<p>\u2019n Gladdejantjie met 3 kiwivrugte, 1 mango, 500 ml pynappelsap en een piesang (genoeg vir twee mense) bevat 2 455 kJ. Dus: 1 227 kJ per persoon. Boonop is dit baie hoog in suiker.<\/p>\n<p>Een medium lemoen bevat byvoorbeeld 258 kJ. Gebruik jy dus twee lemoene in \u2019n gladdejantjie het jy reeds meer kJ as een 330 ml Coke (583 kJ). Dit is wel so dat vrugte veel gesonder as gaskoeldrank is, maar as jy jou suiker- en energie-inname dophou, is dit belangrik dat jy die sommetjies voor die tyd maak.<\/p>\n<p>&nbsp;<\/p>\n<h4>Wat kan jy doen om suiker en energie te verminder?<\/h4>\n<p>Vervang die pynappelsap met een koppie laevet-jogurt en een koppie ys. So voeg jy ook prote\u00efene by. Kom in die gewoonte om groente by te voeg.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-84559 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2017\/10\/Groen-gladdejantjie-met-kruisement-en-bessies-500x334.jpg\" alt=\"Groen-gladdejantjie-met-kruisement-en-bessies\" width=\"500\" height=\"334\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>Watter vrugte en groente is laag in kJ?<\/h4>\n<ul>\n<li>Appelkose: 210 kJ per 100 g<\/li>\n<li>Pomelo: 176 kJ \u00a0per 100 g<\/li>\n<li>Kersies 241 kJ per 100 g<\/li>\n<li>Perskes: 163 kJ per 100 g<\/li>\n<li>Aarbeie: 210 kJ per 100 g<\/li>\n<li>Naartjies: 169 kJ per klein vrug<\/li>\n<li>Broccoli: 130 kJ per koppie<\/li>\n<li>Blaarslaai: 26 kJ per koppie<\/li>\n<li>Blomkool: 113 kJ per koppie<\/li>\n<li>Seldery: 67 kJ per koppie<\/li>\n<li>Komkommer: 50 kJ per 100 g<\/li>\n<li>Aspersies: 113 kJ per koppie<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/kosblik-idees-week-4\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kosblik-idees week 4<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kyk mooi wat jy in jou gladdejantjie (smoothie) gooi. Dit mag hoog in suiker en energie wees. Deur Anet Schoeman. Foto&#8217;s: Pixabay<\/p>\n","protected":false},"author":8,"featured_media":135807,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[1045,2631,3678,3679,4760,8385,23664,23809,23824,278,475],"class_list":["post-84552","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-suiker","tag-smoothies","tag-fruit","tag-vegetables","tag-gesonde-lewenstyl","tag-gladdejantjies","tag-health","tag-sugar","tag-healthy-lifestyle","tag-groente","tag-vrugte"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gladdejantjies (Smoothies): vriend of vyand? | rooi rose<\/title>\n<meta name=\"description\" content=\"Kyk mooi wat jy in jou gladdejantjie (smoothie) gooi. Dit mag hoog in suiker en energie wees. 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