Saveti za rucak u hrono ishrani-deo 1 (Tips for lunch in the chrono nutrition-part 1)

Idelno vreme za unos belancevina ili skroba je u vreme rucka; kada zapocinje proces ugradnje proteina u celiju, ali i povecavanje proteinskih rezervi i jacanje imunog odbrambenog sistema.

Za rucak treba jesti belancevine zivotinjskog (riba ili meso) ili biljnog porekla, povrce koje je izvor sporih secera i vlakana, i

Nikad, ama bas nikad, ne treba pojesti dezert odmah posle obroka.

Riba i meso obezbedjuju unos vitamina rastvorljivih u vodi (gvozdje, cink, selen) i aminokiselina tirozina i triptofana. U odnosi na meso i ribu, u tanjiru ne treba da bude previse povrca (osim brokolija, kupusa, prokelja, blitve, spanaca, kelerabe i karfiola), da bi moglo da dodje do dobre apsorpcije.

Za one koji ne jedu meso, belancevine iz ribe i mesa, mozete zameniti sa proteinima iz biljaka. Tako da za rucak mozete pripremiti jelo od pasulja, sociva, leblebija ili boranije.

Uvek rucajte.

Idealno vreme za rucak je izmedju 13 i 15 h.

Proteini i ugljeni hidrati se ne kombinuju u jednom obroku za rucak ili veceru.

Ova kombinacija je jedino moguca ujutro.

Greske u kombinacji namirnica

Ako jedete meso i krompir, ne jedite hleb. Kada za rucak pojedete testeninu sa gulasom, testenina ce ostati dugo u crevnom traktu, stvarajuci truljenje i ostecenje zidova creva.

Belancevine se vare pre ugljenih hidrata.

Belancevine kao sto riba, meso ili belanca zahtevaju vecu kiselost zeludacnog soka, koja zaustavlja varenje ugljenih hidrata. Ugljeni hidrati kao sto su krompir, hleb i testenine, se vare u tankom crevu (gde mora biti bazna sredina). Kada pojedete ugljene hidrate uz meso, oni ne mogu doci na red za varenje. Posto se uvek prvo vari meso, ugljeni hidrati (polu svareni i polu nesvareni) ce se taloziti u debelom crevu, gde ce stvarati idealnu sredinu za karcinom debelog creva.

Najveca greska pri kombinovanju namirnica je unos onih namirnica sa visokim glikemijskim indeksom (GI) ili sa visokim % ugljenih hidrata u okviru jednog obroka.

Primer 1: krompir pire i testenine ne jedite sa hlebom i pecivom.
Primer 2: sarmu ili punjenju papriku napravljenu od mlevenog mesa i pirinca ne jedite sa hlebom i pecivom.

Zapravo, ne pravite sarmu, punjenu papriku (i ostalo povrce za punjenje) od mlevenog mesa i pirinca.

Za punjenje koristite ili meso ili pirinac. Takodje, nemojte koristiti vise vrsta mesa zajedno, tzv. mesano mleveno meso. Lakse se vari jedna vrsta mesa.

Kombinacija kiselo-baznih namirnica

Veci broj namirnica od zitarica, kao i belancevine izazivaju kiselu reakciju u organizmu. Bazne namirnice (blitva, keleraba, kelj, kupus, praziluk, prokelj, salata, spanac, rukola) neutralisu negativan uticaj kiselosti pa je neophodno da se nalaze u obroku.

Zanimljivo je da je limun kiseo ali ima alkalni karakter, tako da ga mozete koristiti umesto sirceta za salatu.

Alkalni elementi koji nisu dobra kombinacija

Kalijum iz paradajza i kalcijum iz sira nisu dobra kombinacija i zajednicki unos se ne preporucuje.

Primer: sopska ili grcka salata.

Takodje, nije dobra kombinacija proteina razlicitog porekla.

Primer: gurmanska pljeskavica, kanapei sa sunkom i sirom, cevapi sa kajmakom, koji mogu izazvati probleme sa varenjem.

Koje namirnice se ne mesaju?

Skrobne namirnice: banana, grasak, zitarice, krompir i proizvodi od krompira (peceni, kuvani i pire krompir, cips iz rerne i njoke od krompira), pasulj, pirinac, slatke kruske, smokve, socivo, sojino mleko, testenine, tofu, hleb i proizvodi od hleba (pecivo, pita hleb, fokaca, bagels, baget, somun, podloga za picu, tortilje), kuskus, proso, quinoa, palenta, ovas (zob), jecam, raz; slatki krompir, paskanat i repa i drugo.

Belancevine: sve vrste mesa (junece mleveno meso 95% nemasno, svinjski kotleti (bez kostiju), pileca prsa (bez kostiju i kozice, cureca prsa), riba (incuni, tuna, crveni losos, hobotnica, iverak), jaja, sirevi (zuti i beli) i sirni namazi, mleko, jogurt.

Nikada ne spajati belancevine sa skrobnim namirnicama.

Visok nivo proteina: junece mleveno meso 95% nemasno, svinjski kotleti (bez kostiju), pileca prsa (bez kostiju i kozice, cureca prsa, incuni, tuna, crveni losos, hobotnica, iverak, jaja, grcki jogurt, svapski sir, svajcarski sir, mleko (2%), surutka, konzervirana svetla tuna, sardine, konzerviran beli pasulj, socivo, svinjska kobasica, kokosije meso, cajna kobasica (pepperoni), puter od kikirikija, mesano orasasto voce (kikiriki, indijski orah i badem), tofu, grasak, psenicne klice, quinoa,

Visoka koncentracija natrijuma: svapski sir, kokosije meso, cajna kobasica (pepperoni).

An ideal time for taking the protein or starch is at lunchtime; as the process of installing a protein in a cell, also for protein increase in reserves and the strengthening of the immune defense system.

For lunch you should eat animal protein (fish or meat) or vegetable protein, vegetables, which is a source of slow sugar and fiber, and

Never, ever, you should not eat dessert right after the meal.

Fish and meat provide your intake of water-soluble vitamins (iron, zinc, selenium) and the amino acids tyrosine and tryptophan. In referring to meat and fish, on the plate should not be too many vegetables (except broccoli, cabbage, brussel sprouts, swiss chard, spinach, kohlrabi and cauliflower), so it can come to a good absorption.

For those who do not eat meat, proteins from fish and meat can be replaced with proteins from plants. So for lunch, you can prepare a meal of beans, lentils, chickpeas and green beans.

Always have lunch

The ideal time for lunch is between 13 and 15 h.

Do not combine proteins and carbohydrates into one meal for lunch or dinner.

This combination is only possible in the morning.

Errors in combination of foods

If you eat meat and potatoes, do not eat bread. When to eat pasta with goulash for lunch, pasta will stay long in the intestinal tract, creating decay and damage on the walls of the intestine.

Protein is digested before carbohydrates.

Protein such as fish, meat or egg whites require a higher acidity of the gastric juice, which stops digestion of carbohydrates. Carbohydrates such as potatoes, bread and pasta, are digested in the small intestine (which should be the alkaline environment). When you eat carbohydrates with meat, they can not come on line for digestion. Since meat always digest first, carbohydrates (half digested and semi undigested) will settle in the large intestine, where it will create the ideal environment for colon cancer.

The biggest mistake in combining food is intake of those foods with a high glycemic index (GI) or a high % of carbohydrates in one meal.

Example 1: mashed potatoes and pasta do not eat with bread and pastries.
Example 2: stuffed cabbage rolls or stuffed peppers made of minced meat and rice do not eat with bread and pastries.

In fact, do not make stuffedcabbage rolls, stuffed peppers (and other vegetables for the stuffing) of minced meat and rice.

For filling, use only meat or only rice. Also, do not use more types of meat together, so called, mixed minced meat. It is easier to digest one type of meat.

The combination of acid-base ingredients

The larger number of foods from cereals, and proteins, cause acid reaction in the body. Alkaline foods (Swiss chard, kohlrabi, kale, cabbage, leeks, broccoli, lettuce, spinach, arugula) neutralize the negative effect of acidity, so it is necessary to include them in a meal.

Interestingly, the lemon is sour but has an alkaline character, so that it can be used instead of vinegar for a salad.

The alkaline elements that are not a good combination

Potassium from tomatoes and calcium from the white cheese are not a good combination and taking them together is not recommended.

Example: shopska salad or Greek salad.

Also, it is not a good combination of proteins of different origin.

Example: gourmet burger, canapes with ham and cheese, kebabs with kaymak, which can cause digestive problems.

What foods do not mix?

Starchy foods: bananas, peas, cereals, potatoes and potato products (baked, boiled and mashed potatoes, potato chips from the oven and potato gnocchi), beans, rice, sweet pears, figs, lentils, soy milk, pasta, tofu, bread and products of bread (pastry, pitta bread, focaccia, bagels, baguettes, ciabatta roll, a base for pizza, tortillas), couscous, millet, quinoa, corn flour, oats, barley, rye; sweet potatoes, parsnips and turnips and more.

Proteins: all kinds of meat (beef minced meat 95% lean, pork chops (boneless), chicken breast (boneless and skinless, turkey breasts), fish (anchovies, yellowfin tuna, red salmon, octopus, halibut), eggs, cheese (yellow and white) and cheese spreads, milk, buttermilk.

Never mix the proteins with starchy foods.

High levels of protein: beef minced meat 95% lean, pork chops (boneless), chicken breast (boneless and skinless, turkey breasts, anchovies, yellowfin tuna, red salmon, octopus, halibut, eggs, Greek yogurt, cottage cheese, Swiss cheese , milk (2%), whey, canned light tuna, sardines, canned white beans, lentils, pork sausage, chicken meat, sausage (pepperoni), peanut butter, mixed nuts (peanuts, cashews and almonds), tofu, peas, wheat germ, quinoa,

The high concentration of sodium: cottage cheese, chicken meat, sausage (pepperoni).

Preuzeto iz knjige Hrono ishrana za pocetnike – dr Ana Gifing, Finesa
Adapted from the book Chrono nutrition for beginners – Dr. Ana Gifing, Finesa

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