Za detoks*. Za vise detalja pogledati ispod recepta
Sastojci: 150 g cvekle (sirova, oljuštena, srednja), 150 g jabuke (po mogućstvu kiselkasta, sa korom, 1 srednja), 200 g šargarepe (oljuštene, 2 srednje), 10 g svežeg đumbira (oljusten, komad dužine 2–3 cm, 50–100 ml vode (po potrebi za blendiranje).
Priprema:
1. Cveklu dobro oljuštiti i iseći na kocke. Jabuku oprati, ukloniti semenke i iseći na kriške (kora se ostavlja). Šargarepu oljuštiti i iseći na kolutove. Đumbir oljuštiti i sitno iseckati ili narendati.
2. Sve sastojke staviti u blender ili sokovnik.
2a. Blender: dodati 50–100 ml vode i blendirati 30–60 sekundi dok se ne dobije gladak sok. Po želji procediti.
2b. Sokovnik: procediti direktno bez dodatka vode.
3. Sok piti odmah nakon pripreme, na prazan stomak ili između obroka.
Opis
Ovaj prirodni sok je snažna nutritivna kombinacija povrća, voća i korena sa izraženim detoksikacionim, anti-inflamatornim (protiv upalnim) i tonizirajućim dejstvom. Namenjen je jačanju krvi, imuniteta i energije, uz podršku varenju i jetri. Pogodan je kao jutarnji napitak ili kao deo regenerativne ishrane.
Nutritivne vrednosti (približno, po jednoj porciji)
Energija: ~140 kcal
Ugljeni hidrati: ~32 g
Prirodni šećeri: ~22 g
Vlakna: ~6 g
Proteini: ~3 g
Masti: ~0,5 g
Mikronutrijenti (približno, po jednoj porciji)
1. Minerali
Gvožđe: ~1,6 mg
(≈ 18% dnevnih potreba za žene / 20% za muškarce)
Podržava stvaranje crvenih krvnih zrnaca; bolja apsorpcija uz vitamin C iz jabuke i šargarepe.
Kalijum: ~720 mg
(≈ 15% dnevnih potreba)
Važan za krvni pritisak, mišićnu funkciju i balans elektrolita.
Magnezijum: ~45 mg
(≈ 12% dnevnih potreba)
Podržava nervni sistem i opuštanje mišića.
Fosfor: ~85 mg
(≈ 12% dnevnih potreba)
Učestvuje u energetskom metabolizmu i zdravlju kostiju.
2. Vitamini
Vitamin A (beta-karoten): ~950 µg RAE
(≈ 105% dnevnih potreba)
Ključan za zdravlje kože, vida i imuniteta; potiče prvenstveno iz šargarepe.
Vitamin C: ~18 mg
(≈ 20% dnevnih potreba)
Povećava apsorpciju gvožđa, jača imunitet i deluje antioksidativno.
Folati (vitamin B9): ~95 µg
(≈ 24% dnevnih potreba)
Posebno važni kod anemije, u trudnoći i za obnovu ćelija.
Vitamin B6: ~0,25 mg
(≈ 18% dnevnih potreba)
Učestvuje u metabolizmu proteina i funkciji nervnog sistema.
3. Bioaktivna jedinjenja
Betalaini (iz cvekle): ~70–100 mg
Snažni antioksidansi koji podržavaju detoksikaciju jetre, smanjuju upalne procese i poboljšavaju cirkulaciju.
Polifenoli (jabuka, đumbir): umeren sadržaj
Doprinose zaštiti ćelija od oksidativnog stresa.
Gingeroli (đumbir): ~5–10 mg
Deluju protivupalno, poboljšavaju varenje i smanjuju mučninu.
Zdravstveni benefiti
- Podrška krvi i cirkulaciji: Cvekla doprinosi boljoj oksigenaciji krvi i može pomoći kod umora i slabokrvnosti (u sklopu uravnotežene ishrane).
- Detoksikacija jetre: Betalaini iz cvekle i đumbir pomažu procesima čišćenja organizma.
- Jačanje imuniteta: Kombinacija vitamina C, beta-karotena i antioksidanasa.
- Bolje varenje: Đumbir stimuliše digestivne enzime i smanjuje nadimanje.
- Energija i koncentracija: Prirodni šećeri iz jabuke i šargarepe uz minerale daju stabilnu energiju bez naglog pada.
Za koga je posebno dobro?
- Osobe sa niskim nivoom energije ili hroničnim umorom
- Ljudi koji žele prirodnu podršku detoksikaciji
- Sportisti i fizički aktivne osobe
- Osobe koje žele jačanje imuniteta u sezoni prehlada
- Oni koji uvode više povrća u ishranu na prirodan način
Napomena:
- Osobe sa niskim krvnim pritiskom, bubrežnim kamencima ili osetljivim želucem treba da počnu sa manjom količinom cvekle (npr. 80–100 g).
- Sok može blago obojiti urin i stolicu, to je bezopasno i prolazno.
For detox*. For more details, see below the recipe.
Ingredients: 150 g of beetroot (raw, peeled, medium), 150 g of apple (preferably sour, with peel, 1 medium), 200 g of carrots (peeled, 2 medium), 10 g of fresh ginger (peeled, a piece 2–3 cm long, 50–100 ml of water (if necessary for blending).
Preparation:
1. Peel the beets well and cut them into cubes. Wash the apple, remove the seeds and cut into slices (leave the peel). Peel the carrot and cut it into rings. Peel the ginger and finely chop or grate it.
2. Put all the ingredients in a blender or juicer.
2a. Blender: add 50–100 ml of water and blend for 30–60 seconds until a smooth juice is obtained. Strain if desired.
2b. Juicer: strain directly without adding water.
3. Drink the juice immediately after preparation, on an empty stomach or between meals.
Description
This natural juice is a powerful nutritional combination of vegetables, fruits and roots with pronounced detoxifying, anti-inflammatory and tonic effects. It is intended to strengthen blood, immunity and energy, while supporting digestion and the liver. It is suitable as a morning drink or as part of a regenerative diet.
Nutritional values (approximately, per serving)
Energy: ~140 kcal
Carbohydrates: ~32 g
Natural sugars: ~22 g
Fiber: ~6 g
Proteins: ~3 g
Fats: ~0.5 g
Micronutrients (approximately, per serving)
1. Minerals
a) Iron: ~1.6 mg
(≈ 18% of daily needs for women / 20% for men)
Supports the formation of red blood cells; better absorption with vitamin C from apples and carrots.
b) Potassium: ~720 mg
(≈ 15% of daily needs)
Important for blood pressure, muscle function and electrolyte balance.
c) Magnesium: ~45 mg
(≈ 12% of daily needs)
It supports the nervous system and muscle relaxation.
d) Phosphorus: ~85 mg
(≈ 12% of daily needs)
It participates in energy metabolism and bone health.
2. Vitamins
a) Vitamin A (beta-carotene): ~950 µg RAE
(≈ 105% of daily needs)
Key to the health of the skin, vision and immunity; originates primarily from carrots.
b) Vitamin C: ~18 mg
(≈ 20% of daily needs)
It increases iron absorption, strengthens immunity and acts as an antioxidant.
c) Folate (vitamin B9): ~95 µg
(≈ 24% of daily needs)
Especially important for anemia, during pregnancy and for cell renewal.
d) Vitamin B6: ~0.25 mg
(≈ 18% of daily needs)
It participates in protein metabolism and the function of the nervous system.
3. Bioactive compounds
a) Betalains (from beets): ~70–100 mg
Powerful antioxidants that support liver detoxification, reduce inflammatory processes and improve circulation.
b) Polyphenols (apple, ginger): moderate content
They contribute to the protection of cells from oxidative stress.
c) Gingerols (ginger): ~5–10 mg
They have an anti-inflammatory effect, improve digestion and reduce nausea.
Health benefits:
- Blood and circulation support: Beetroot contributes to better blood oxygenation and can help with fatigue and anemia (as part of a balanced diet).
- Liver detoxification: Betalains from beets and ginger help the body's cleansing processes.
- Strengthening immunity: Combination of vitamin C, beta-carotene and antioxidants.
- Better digestion: Ginger stimulates digestive enzymes and reduces flatulence.
- Energy and concentration: Natural sugars from apples and carrots along with minerals provide stable energy without a sudden drop.
Who is it especially good for?
- People with low energy levels or chronic fatigue
- People who want natural support for detoxification
- Athletes and physically active people
- People who want to strengthen their immunity during the cold season
- Those who introduce more vegetables into their diet in a natural way
Note:
- People with low blood pressure, kidney stones or a sensitive stomach should start with a smaller amount of beets (eg 80-100 g).
- Juice can slightly color urine and stool, this is harmless and temporary.
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