As we know, fruit and vegetables contain a wide range of phytochemicals that can help nourish our cells and strengthen our immune systems so our bodies can fight against illnesses. However, to get the highest benefit from the phytochemicals, these natural foods should be eaten raw.
"Actually, heat can't destroy phytochemicals in the fruit or vegetables, but when they are cooked, the vitamins and enzymes in the plants will be lost during the process. These vitamins and minerals are important since they stimulate the functions of phytochemicals after they get into our bodies," he said.
Since phytochemicals should be eaten raw, the best way to consume them is to drink smoothies made from these foods, as a blender can break apart the phytochemicals in those fruit and vegetables. This works better than when you simply chew and swallow the food.
A good blender should be a high-powered one (of no less than three horsepower), as it will be able to break apart the phytochemicals into very small particles.
HOW TO MAKE HEALTHY SMOOTHIES
The following is a basic smoothie recipe from Dr Tom Wu.
INGREDIENTS
Vegetables: Two tomatoes, carrots (two small carrots, or one big one), one beetroot (about the size of an orange), celery, and 10 asparagus spears.
(Make sure your smoothies always contain tomato, carrot and beetroot. They are the three important ingredients that shouldn't be missing.)
Herbs and spices: Parsley and coriander (3-4 twigs each), ginger, turmeric.
Fruit: Kiwi, blueberry, apples, and Chinese Wolfberry fruit (Gaoqi). If you can't find blueberry, you may replace them with seeded red grapes.
PREPARATION
1. Wash all the ingredients.
2. Start with the tomatoes because they are soft and won't damage the blade of your blender. Cut them into small pieces and put in the blender.
3. Put in the other soft ingredients, such as kiwis, red grapes and apples.
4. Cut celery into shorter sticks.
5. Put in the asparagus spears.
6. Add coriander, parsley, and turmeric powder. For ginger, take a piece about 5cm long.
7. Beetroot is normally covered with dirt. Wash off the dirt. You may peel off parts where dirt might remain. Cut into fine strips.
8. Cut the carrot into smaller pieces.
9. Add two glasses of water, and start the blender.
MORE SMOOTHIE TIPS
1. Choose organic fruit and vegetables to make the smoothies. If you can’t, clean all the ingredients by soaking them in water containing the juice of 2-4 lemons and 2-4 teaspoons of salt. Leave for 15-20 minutes. Rinse off, and wash with clean water 4-5 times. This method will reduce pesticides by 80-90%.
2. The skin of fruit and vegetables is the part that contains lots of phytochemicals. So do not peel them, unless the fruit is covered with a hard skin such as kiwi.
3. If you have cancer, Dr Wu suggests you drink about 6-8 smoothies a day — two for your breakfast, one before lunch, one in the afternoon, one before dinner, and the rest at any other time you like. Dr Wu suggests you eat some kind of vegetable salad for lunch. For dinner, if you want to eat rice, eat brown rice mixed with whole grains. For more protein, you can add steamed fish or boiled organic eggs to your meals. Dr Wu recommends 2-3 eggs a week.
4. Healthy people are recommended to start drinking six glasses a day for four months, for the cleansing of their blood.
5. When drinking a smoothie, Dr Wu suggested you sip it. Using a straw is also recommended.
6. It is suggested you have three bowel movements a day to get rid of the waste in your body. If you can’t manage three, you should take an additional fibre-based drink in the morning and evening to help stimulate your bowels. You can stop after your bowels function regularly.
7. Since you’re making 6-8 smoothies each day, and you’re not drinking them all at once, store them in the fridge. Later, when you are about to have one, mix it with a little water to adjust the temperature of the drink.
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