Saveti za rucak u hrono ishrani-deo 2 (Tips for lunch in the chrono nutrition-part 2)

Koje su 4 grupe povrca?

  • Lukovicasto, korenasto, krtolasto
  • Glavicasto (kupusasto) i lisnato
  • Mahunasto
  • Plodovito

1. Lukovicasto, korenasto, krtolasto – sargarepa, celer, persun, paskanat, cvekla, rotkva, ren, rotkvice, krompir, čičoka, crni luk, beli luk, praziluk, vlasac.
2. Glavicasto (kupusasto) i lisnato – kupus, kelj, prokelj, kineski kelj, brokoli, keleraba, karfiol, zelena salata, blitva, spanac, radić, komorač, artičoka.
3. Mahunasto – boranija, grasak, pasulj, socivo, soja.
4. Plodovito – paradajz, plavi patlidzan, paprika, tikvice, krastavac, dinja, lubenica, tikva.

Najbolje su kombinacije unutar dve grupe, jer to omogucava idealnu iskoristljivost hrane.

Koncentrovana belancevinasta hrana mora se odvojiti u posebne belancevinaste obroke. Ne sme da se mesa sa krompirom, graskom, boranijom, socivom i slicnim. Najbolja kombinacija je sa glavicastim i plodovitim povrcem.

Posle postizanja idealne tezine, ponekad se moze kombinovati pirinac sa slabijim proteinima, kao sto je riba.

Belancevinastu hranu obavezno jedite bez hleba, testenine ili bilo koje druge zitarice.

Takva jela laka su za pripremu, prijaju stomaku i jednostavno se vare.

Za bolje varenje, obrok treba da sadrzi samo jednu vrstu belancevina.

Sa koncentrovanim belancevinama uvek jedite dosta salate. Belancevine koje se nalaze u mleku, sirevima i mahunarkama, kao i one koje se nalaze u mesu, ne idu zajedno. Prve se u grumenima rasporedjuju oko belancevina iz mesa, sprecavajuci pravilno varenje. Testenina i slatkisi nisu dobra kombinacija.

Voce i slatkise nikad ne jedite uz ili posle obroka.

Koliko testenine se moze jesti?

Testeninu treba jesti u manjim kolicinama. Kada jedete testeninu treba da smanjite unos proteina (i ujutro i uvece). Na taj nacin omogucili ste bolju energetsku iskoristljivost ugljenih hidrata i niste blokirali ili usporili varenje testenine.

Testenina ne sme da se nadje na jelovniku dva dana za redom i ne treba da je pripremate sa mesom.

Obrok koji u sebi sadrzi namirnice bogate proteinima i ugljenim hidratima, blokirace metabolizam i funkcionisanje organa za varenje i donece osecaj tezine, nadutosti, umora i uspavanosti.

Slatko da, ali kad?

Teska kombinacjia je i sva slana jela sa dezertom ili vocem. Slatkise ili voce treba jesti izmedju glavnih obroka.

Idealno vreme za dezert ili voce je izmedju 16 i 18 h.

Alkohol i hrana

Istovremeno konzumiranje alkohola sa pirincem, krompirom, testeninom ili hlebom nije dobro.

Teske kombinacije hrane

Osobe koje su obolele od raka debelog creva, u vecini slucajeva rekle su da su jele meso sa hlebom ili krompirom, kao i meso u kombinaciji sa testeninama.

  • Meso i testenina
  • Musaka sa krompirom
  • Snicla sa krompirom
  • Pljeskavica i cevapi sa sirom ili kajmakom
  • Meso ili riba sa kiselom pavlakom
  • Svinjske kobasice sa socivom
  • Meso i pirinac
  • Banana sa jogurtom ili mlekom
  • Grilovani sendvic sa kackavaljem
  • Omlet sa mesom i kackavaljem
  • Testenina sa paradajzom i kackavaljem
  • Pasulj i beli sir
  • Preliv od limuna sa salatom od paradajza i krastavca (krompir, patlidzan i paradajz ne bi trebao biti u kombinaciji s krastavcima. Limun se ne slaze sa oba)

Ako zelite vitku liniju recite kuvanom povrcu ne

Ako prekuvate povrce znajte da niste spremili dijetalan obrok.

Povrce kuvanjem menja svoj glikemijski tj. slatki indeks.

Glikemijski indeks odredjuje vrsta secera i kolicina dijetalnih vlakana koja se nalazi u hrani kao i nacin nakoji je ona spremljena. Taj indeks predstavlja brzinu kojom raste nivo secera u krvi posle uzimanja odredjene vrste namirnica.

Kuvanjem povrce dobija karakteristike obicnog secera.

Na primer, kuvanjem sargarepe ili korena celera brzo se podize nivo secera u krvi, pa samim tim i nivo insulina u krvi, sto iscrpljuje pankreas i dovodi do porasta tezine.

Povrce je najbolje da jedete sirovo ili obareno 2 do 3 minuta.

Ljudi koji imaju secernu bolest ne smeju da jedu paskanat, koren persuna, koren celera i saragarepu iz supa ili corbi.

Dobro je kombinovati obrok od namirnica niskog glikemijskog indeksa (GI).

Ako jedete neku namirnicu iz grupe visokog GI, onda obavezno morate da uzmete 3 puta vise namirnica iz grupe niskog GI.

Ako zelite da smrsate ili da ostanete zdravi ogranicite unos krompira.

Kako se hraniti tokom praznika?

Za rucak, treba da jedete belancevine zivotinjskog ili biljnog porekla, povrce – kao izvor sporih secera i vlakana i

nikad, ama bas nikad, nemojte uzeti neki oblik dezerta odmah nakon obroka.

Mozete pojesti neki mesnu sniclu (biftek) ili ribu, jer ce vam te namirnice obezbediti unos vitamina rastvorljivih u vodi, kao sto su gvozdje, cink, selen, ali i aminokiseline, kao sto su tirozin i triptofan.

Za dobru apsorpciju = 1/4 povrca od ukupne kolicina mesa.

Saveti za rucak u hrono ishrani

djumbir je snazan antioksidant

persun je odlican za izbacivanje tecnosti iz organizma jer je prepun minerala i vitamina

pirinac ne treba kombinovati sa jakim mesom

pirinac sa pilecim i curecim mesom i ribom ne blokiraju u potpunosti aktivnost digestivnih enzima

sve vrste pecuraka se mogu kombinovati sa mesom i ugljenim hidratima (na primer, pirinac sa pecurkama i biftek sa prilogom od pecuraka)

punjene paprike ili sarmu (i slicno povrce za punjenje) punite ili samo mesom (jedna vrsta mlevenog mesa) dinstanim sa lukom ili samo sa pirincem dinstanim sa lukom.

What are the 4 groups of vegetables?

  • Bulb, root and tuberous veggies
  • Leafy veggies
  • Podded veggies
  • Fruit veggies

1. Bulb, root and tuberous veggies – carrot, celery, parsley, parsnip, beetroot, radish, horseradish, potatoes, Jerusalem artichokes, onions, garlic, leeks, chives.
2. Leafy veggies – cabbage, kale, Brussels sprouts, Chinese cabbage, broccoli, kohlrabi, cauliflower, lettuce, Swiss chard, spinach, radicchio, fennel, artichokes.
3. Podded veggies – green beans, peas, beans, lentils, soy beans.
4. Fruit veggies – tomatoes, eggplant, peppers, zucchini, cucumber, melon, watermelon, pumpkin.

The best combinations are within the two groups, because it provides an ideal utilization of food.

Concentrated protein food must be separated into individual protein meals. You can not mix it with potatoes, peas, green beans, lentils and the like. The best combination is with leafy and fruit vegetables.

After reaching ideal weight, sometimes you can combine rice with lower protein, such as fish.

Be sure to eat protein food without bread, pasta or any other cereal.

Such dishes are easy to prepare, good for the stomach and easy to digest.

For better digestion, meal should contain only one type of protein.

With concentrated protein always eat a lot of salads. Protein that are found in milk, cheese and legumes, as well as those that are found in meat, do not go together. The first is in patches allocated around protein from meat, preventing proper digestion. Pasta and sweets are not a good combination.

Fruits and sweets never eat during or after a meal.

How much pasta you can eat?

Pasta should be eaten in small quantities.

When you eat pasta you should reduce protein intake (in the morning and in the evening).

In this way, you enable better energy utilization of carbohydrates and you are not blocking or slowing digestion of pasta.

The pasta should not be found on the menu two days in a row and should not be prepared with meat.

A meal that contains foods rich in protein and carbohydrates, will block the metabolism and functioning of the digestive system and will bring a sense of weight, bloating, fatigue and drowsiness.

Sweet, yes, but when?

Hard combination to digest are all salty dishes with dessert or fruit. Candy or fruit should be eaten between main meals.

The ideal time for dessert or fruit is between 16 and 18 h.

Alcohol and food

At the same time the consumption of alcohol with rice, potatoes, pasta or bread is not good

Hard food combinations to digest

People who are suffering from colon cancer, in most cases, they said they ate meat with bread or potatoes, and meat combined with pasta.

  • Meat and pasta
  • Moussaka with potatoes (minced meat and potatoes)
  • Steak with potatoes
  • Burger and kebab with white cheese or kaymak
  • Meat or fish with sour cream
  • Pork sausages with lentils
  • Meat and rice
  • Banana with yogurt or milk
  • Grilled sandwich with yellow cheese
  • Omelet with meat and yellow cheese
  • Pasta with tomato and yellow cheese
  • Beans and white cheese
  • Lemon dressing with tomato and cucumber salad (potatoes, eggplant and tomatoes should not be combined with cucumbers. Lemon doesn’t go with both)

If you want a slim line tell cooked vegetables no

If you overcook vegetables you should know that you have not prepared dietary meal.

Vegetables with cooking changes its glycemic ie. the sweet index.

The glycemic index determines the type of sugar and the amount of dietary fiber which is found in food and the way in which it is stored. This index represents the rate at which increases blood sugar levels after taking certain types of foods.

Vegetables with cooking gets characteristics of ordinary sugar.

For example, cooking carrots or celery root quickly raises blood sugar levels, and therefore the level of insulin in the blood, which exhausts the pancreas and leads to weight gain.

Vegetables are best to eat raw or steamed 2-3 minutes.

People who have diabetes should not eat parsnip, parsley and celery roots and carrots from soups or chowders.

It is good to combine foods with low glycemic index (GI) for meal.

If you eat some food from a group of high GI, then necessarily you have to take 3 times more foods from the group of low GI.

If you want to lose weight or stay healthy limit your intake of potatoes.

How to eat during the holidays?

For lunch, you need to eat animal or vegetable protein, vegetables – as a source of slow sugars and fiber, and

never, absolutely never, do take some form of dessert right after the meal.

You can eat some meat steak or fish, because if you do, these foods provide input of water-soluble vitamins, such as iron, zinc, selenium, and amino acids, such as tyrosine and tryptophan.

For good absorption = 1/4 vegetables of the total quantity of meat.

Tips for lunch in the chrono nutrition

  • ginger is a powerful antioxidant
  • parsley is great against water retention in the body because it is full of minerals and vitamins
  • rice should not be combined with strong meat
  • rice with chicken and turkey meat and fish do not completely block the activity of digestive enzymes
  • all kinds of mushrooms can be combined with meat and carbohydrates (for example, rice with mushrooms and steak with a side dish of mushrooms)
  • stuffed peppers and cabbage rolls (and similar vegetables for stuffing) fill with braised meat (one type of minced meat) with onions or with rice stewed with onions.

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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