Satokauden smoothiet

”Kirjan suurin ansio onkin jämäkkä tieto-osuus. Kirjan tekijät perkaavat ansiokkaasti huuhaaväitteitä ja käyvät kriittisesti läpi esimerkiksi superfood-raaka-aineita.” –Helsingin Sanomat 16.2.2017

”Hyvää: Kaikki smoothiet koostetaan yksinkertaisella kaavalla: niissä on värikkyyttä, kuitua ja proteiinia.” -Aamulehti 23.2.2017

”Smoothiella on helppo lisätä kasvisten ja hedelmien käyttöä.” -Keskipohjanmaa 24.2.2017

Otavan julkaisema  kirja Satokauden smoothiet on tiivis tietopaketti ja reseptikirja, jonka avulla on helppo valita terveyden ja hyvinvoinnin kannalta parhaat sesongin ainekset tehosekoittimeen joka kuukausi.

Herkullisissa smoothieissa yhdistyvät monipuoliset ja ravitsemuksellisesti järkevät raaka-aineet: hedelmät, vihannekset, juurekset, pähkinät, siemenet ja proteiinin lähteet. Kirjan ravitsemustieto-osuus on laaja ja kaikkea muuta kuin huuhaata ja tyhjiä lupauksia.

Lisää tietoa kirjasta löytyy tästä blogipäivityksestä. Kirjan lähdeluettelo kappaleittain löytyy alta.

Terveellisen smoothien koostaminen

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Energiaravintoaineet ja niiden saantisuositukset

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Mikroravintoaineet: vitamiinit, kivennäisaineet ja fytokemikaalit

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Hyvä ruokailurytmi

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Superfoodit – huuhaata vai terveyttä

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Smoothiet ja niiden makeuttaminen

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Järkevät rasvan lähteet

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Terveyttä ruoasta vai purkista?

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Proteiinijauheiden esittely sekä eläin- ja kasvikunnan proteiinit

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Supplementlabtest.com. Impact Whey Protein – Myprotein – Amino acid analysis + carbs and sugars by Supplementlabtest.com. http://www.supplementlabtest.com/tests/impact-whey-protein-myprotein-amino-acid-analysis-carbs-and-sugars-supplementlabtestcom (katsottu 18.8.2016).

van Vliet S, Burd NA, van Loon LJ. The skeletal muscle anabolic response to plant-versus animal-based protein consumption. J Nutr 2015;145(9):1981-1991.

Maitotuotteiden korvaaminen kasvivaihtoehdoilla

Evira. Arseeni ja riisi. Päivitetty 30.9.2015. http://www.evira.fi/portal/fi/tietoa+evirasta/asiakokonaisuudet/vierasaineet/tietoa+vierasaineista/arseeni+ja+riisi/

Fineli. Elintarvikkeiden koostumustietopankki. Helsinki: Terveyden ja hyvinvoinnin laitos, ravitsemusyksikkö. http://www.fineli.fi (katsottu 4.2.2016).

THL ja Valtion ravitsemusneuvottelukunta. Syödään yhdessä – ruokasuositukset lapsiperheille. Tampere: Juvenes Print – Suomen yliopistopaino 2016.

Valtion ravitsemusneuvottelukunta. Suositus – valtion ravitsemusneuvottelukunta suosittelee seuraavia toimenpiteitä väestön jodin saannin parantamiseksi. Julkaistu 10.2.2015. http://www.ravitsemusneuvottelukunta.fi/files/attachments/fi/vrn/vrn_jodi_toimenpidesuositus_10.2.2015_suomi.pdf

Valtion ravitsemusneuvottelukunta. Jodin lähteet – Hyvän ruokavalion aineksia. Julkaistu 10.2.2015. http://www.ravitsemusneuvottelukunta.fi/files/attachments/fi/vrn/jodin_saanti_ruokavaliosta_lahteet_jodi_info_vrn_nettisivuille_2.pdf

Valtion ravitsemusneuvottelukunta. Terveyttä ruoasta – suomalaiset ravitsemussuositukset 2014. Tampere: Juvenes Print – Suomen yliopistopaino Oy 2014.

Pähkinöiden ja siementen terveysvaikutukset ja ravintoarvot

Bolling BW, Chen CY, McKay DL, Blumberg JB. Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. Nutr Res Rev 2011;24(2):244–75.

De Souza Ferreira C, De Sousa Fomes LF, Da Silva GE, Rosa G. Effect of chia seed (salvia hispanica l.) consumption on cardiovascular risk factors in humans: a systematic review. Nutr Hosp 2015;32(n05):1909–1918.

Del Gobbo LC, Falk MC, Feldman R, Lewis K, Mozaffarian D. Effects of tree nuts on blood lipids, apolipoproteins, and blood pressure: systematic review, meta-analysis, and dose-response of 61 controlled intervention trials. Am J Clin Nutr 2015;102(6):1347–56.

Evira. Usein kysyttyä vierasaineista. Päivitetty 19.1.2016. http://www.evira.fi/portal/fi/tietoa+evirasta/asiakokonaisuudet/vierasaineet/usein+kysyttya/

Fineli. Elintarvikkeiden koostumustietopankki. Helsinki: Terveyden ja hyvinvoinnin laitos, ravitsemusyksikkö. http://www.fineli.fi (katsottu 3.2.2016).

Khalesi S, Irwin C, Schubert M. Flaxseed consumption may reduce blood pressure: a systematic review and meta-analysis of controlled trials. J Nutr 2015;145(4):758–65.

Mohammadifard N, Salehi-Abargouei A, Salas-Salvadó J, Guasch-Ferré M, Humphries K, Sarrafzadegan N. The effect of tree nut, peanut, and soy nut consumption on blood pressure: a systematic review and meta-analysis of randomized controlled clinical trials. Am J Clin Nutr 2015;101(5):966–82.

National Nutrient Database for Standard Reference Release 28. United States Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov/ndb/foods (katsottu 3.2.2016).

Nordic Council of Ministers. Nordic Nutrition Recommendations 2012. Kööpenhamina: Nordisk Ministerråd 2014.

Pan A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Meta-analysis of the effects of flaxseed interventions on blood lipids. Am J Clin Nutr. 2009;90(2):288–97.

van den Brandt PA, Schouten LJ. Relationship of tree nut, peanut and peanut butter intake with total and cause-specific mortality: a cohort study and meta-analysis. Int J Epidemiol 2015;44(3):1038-49.

Valtion ravitsemusneuvottelukunta. Terveyttä ruoasta – Suomalaiset ravitsemussuositukset 2014. Tampere: Juvenes Print – Suomen yliopistopaino Oy 2014.