UN dijeta (UN diet)

Ako zelite da pored izgubljenih kilograma promenite i nacin rada metabolizam UN dijeta je za vas. Promena metabolizma znaci da vam se izgubljeni kilogrami nece vracati.

UN dijeta – napomene

Posle 90 dana dijete obavezno napraviti pauzu od 90 dana. Nakon toga mozete sporvesti UN dijetu od 90 dana.
Obavezno piti 2 do 3 L vode na dan.
Kada zavrsite 7 puta po 4 dana dijete tj. 29.-tog dana imate vodeni dan. Celog dana pijete samo vodu.
Kafa i caj su dozvoljeni ali bez dodatka secera ili meda.
Sokove ne smete konzumirati jer su puni vestackin secera. U zamenu mozete piti frape.
Posle rucka obavezno jedna tableta koja sadrzi dnevnu dozu vitamina i minerala. Na primer, oligovit za trudnice (sadrzi dvanaest vitamina i sedam minerala). Iako niste trudnica mozete uzimati 🙂 pored toga to vam je jeftinija varijanta u borbi protiv prehlade i gripa ili korone.

Oligovit za trudnice sastojci – vitamin A, vitamin D3, vitamin E, vitamin B1, vitamin B2, niacin, vitamin B6, pantotenska kiselina, vitamin B12, folna kiselina, biotin, vitamin C, kalcijum, gvozdjee, selen, cink, bakar, mangan i jod.

Pauza izmedju obroka – prvog dana je 4 sata, a drugog i treceg je 3 sata, za vreme vocnog dana pauza je 2 sata
Nemojte jesti 2 sata pre spavanja.
Moze se desiti da prvih desetetak dana ne izgubite nijedan kilogram ali onda pocne nagli gubitak.
Posle 90 dana dijete, jos 90 dana za dorucak se jede voce, dok za rucak i veceru regularan nacin ishrane. U ovom periodu trebalo bi da izgubite jos 3 kg sto je pokazatelj promene metabolizma. Ako se ne izgube, dijetu treba ponoviti sa pauzom od 90 dana.
Fizicka aktivnost – brza ili lagana setnja pola sata na dan, joga od 20 minuta, a kad steknete kodiciju mozete i tae bo. Teze vezbanje kao tae bo nemojte raditi na vocne i vodene dane.

UN dijeta se sastoji iz cetri dana koja se ponavljaju. Prvi dan je proeinski dan, drugi dan je skrobni, treci dan su ugljeni hidrati, a cetvrti dan je voce.

Redosled dana se ne sme menjati.

Proteinski dan – dorucak

Dve iste vocke (osim banane, jer je puna grozdjanog secera) ili 8 komada suvog voca.

Proteinski dan – rucak

Meso – bareno ili peceno meso (250g) ili 3 kuvana jaja ili nesto od mlecnih proizvoda ili soja.
Hleb – jedno parce integralnog hleba.
Salata – u neogranicenim kolicinama bez ulja.
Supa – obavezna (bez rezanaca) 250ml.

Napomena: ako konzumirate mlecne proizvode onda supa ne mora.
Nemojte mesati razlicite vrste proteina u jednom obroku, a ni u danu; vas digestivni trakt ce lakse svariti jednu vrstu proteina.

Proteinski dan – vecera

Isto sto i za rucak samo pola mere, bez supe i bez hleba.

Napomena: ako ste meso jeli za rucak jedete meso i za veceru ili ako ste za rucak jeli jaja i za veceru imate jaja.

Pauza izmedju obroka: 4 sata.

Skrobni dan – dorucak

Dve iste vocke (osim banane, jer je puna grozdjanog secera) ili 8 komada suvog voca.

Skrobni dan – rucak

Povrce – pasulj, grasak, pirinac, kinoa, amarant, krompir – kuvano uz dodatak zacina – so, vegeta, biber, kuvani paradajz) – pun tanjir.
Hleb – jedno parce integralnog hleba.
Salata – u neogranicenim kolicinama bez ulja.

Skrobni dan – vecera

Isto kao i za rucak samo pola mere ali bez hleba.

Pauza izmedju obroka: 3 sata.

Ugljeni hidrati dan – dorucak

Dve iste vocke (osim banane, jer je puna grozdjanog secera) ili 8 komada suvog voca.

Ugljeni hidrati dan – rucak

Kuvana testenina uz dodatak zacina – so, vegeta, biber, kuvani paradajz ili vegetarijanska pica ili slano pecivo – 3 kifle na primer.

Ugljeni hidrati – vecera

Dva tanja parceta torte ili 3 – 4 kolaca ili 3 – 4 kugle sladoleda. Plus jedno rebro cokolade za kuvanje.

Pauza izmedju obroka: 3 sata.

Vocni dan

Mesano voce – u neogranicenim koliciinama (osim banane).

ili

Vocni dan – dorucak

Dve iste vocke (osim banane, jer je puna grozdjanog secera) ili 8 komada suvog voca.

Vocni dan – rucak

Bareno povrce i salata bez ulja.

Vocni dan – vecera

Pola mere barenog povrca i salata bez ulja.

Napomena: za uzinu izmedju rucka i vecere mozete uzeti voce (sem banane).

Pauza izmedju obroka: 2 sata.

If you want to change how your metabolism is working in addition to losing weight, the UN diet is for you. A change in metabolism means that the lost weight will not come back.

UN diet – notes

After 90 days of diet you must take a break of 90 days. You can then follow a 90-day UN diet again.
Be sure to drink 2 to 3 liters of water a day.
When you finish 7 times of 4 days of diet, ie on the 29th day, you have a water day. You only drink water all day.
Coffee and tea are allowed but without the addition of sugar or honey.
You should not consume juices because they are full of artificial sugar. In exchange you can drink frappe (smoothie).
After lunch, be sure to take one tablet that contains a daily dose of vitamins and minerals. For example, oligovite for pregnant women (contains twelve vitamins and seven minerals). Although you are not pregnant you can take it 🙂 in addition it is a cheaper option in the fight against colds and flu or coronavirus.

Oligovit for pregnant women ingredients – vitamin A, vitamin D3, vitamin E, vitamin B1, vitamin B2, niacin, vitamin B6, pantothenic acid, vitamin B12, folic acid, biotin, vitamin C, calcium, iron, selenium, zinc, copper, manganese and iodine.

Break between meals – the first day is 4 hours, the second and third is 3 hours, during the fruit day break is 2 hours.
Do not eat 2 hours before bedtime.
It can happen that you do not lose a single kilogram for the first ten days, but then a sudden loss begins.
After 90 days of diet, for another 90 days for breakfast fruit is eaten, while for lunch and dinner you can eat regular meals. During this period, you should lose another 3 kg, which is an indicator of a change in metabolism. If they are not lost, the diet should be repeated with a break of 90 days.
Physical activity – a quick or easy walk for half an hour a day, 20 minutes of yoga, and when you strengthen your body you can do tae bo. Do not work harder exercises as tae bo on fruit and water days.

The UN diet consists of four repetitive days. The first day is the protein day, the second day is starchy, the third day is carbohydrates, and the fourth day is fruit.

The order of the days can not be changed.

Protein day – breakfast

Two of the same fruit (except the banana, because it is full of grape sugar) or 8 pieces of dried fruit. Two oranges, 2 pears, 2 apples or 350g of small fruits like strawberries, raspberries, cranberries, blackberries, blueberries.

Protein day – lunch

Meat – boiled or roasted meat (250g) or 3 boiled eggs or something from dairy products or soy dairy products.
Bread – one piece of whole wheat, rye or barley bread.
Salad – in unlimited quantities without oil.
Soup – mandatory (without noodles) 250ml.

Note: if you consume dairy products then leave out the soup.
Don’t mix different types of protein in one meal, nor in a day; your digestive tract will digest one type of protein more easily.

Protein day – dinner

The same as for lunch only half a measure, no soup and no bread.

Note: if you ate chicken meat for lunch you eat chicken meat for dinner as well or if you ate eggs for lunch then have eggs for dinner.

Break between meals: 4 hours.

Starch day – breakfast

Two of the same fruit (except the banana, because it is full of grape sugar) or 8 pieces of dried fruit. Two oranges, 2 pears, 2 apples or 350g of small fruits like strawberries, raspberries, cranberries, blackberries, blueberries.

Starchy day – lunch

Vegetables – beans, peas, rice, quinoa, amaranth, potatoes – cooked with the addition of spices – salt, vegeta, pepper, cooked tomatoes) – full plate.
Bread – one piece of whole wheat, rye or barley bread.
Salad – in unlimited quantities without oil.

Starchy day – dinner

Same as for lunch only half a measure but without bread.

Break between meals: 3 hours.

Carbohydrates day – breakfast

Two of the same fruit (except the banana, because it is full of grape sugar) or 8 pieces of dried fruit. Two oranges, 2 pears, 2 apples or 350g of small fruits like strawberries, raspberries, cranberries, blackberries, blueberries.

Carbohydrates day – lunch

Cooked pasta with the addition of spices – salt, vegeta, pepper, cooked tomatoes or vegetarian pizza or plain salty pastry – 3 rolls for example (no filling).

Carbohydrates – dinner

Two thin slices of cake or 3-4 sheet cakes or 3-4 scoops of ice cream. Plus one rib of cooking chocolate (tjis is a must).

Break between meals: 3 hours.

Fruit day

Mixed fruit – in unlimited quantities (except bananas).

or

Fruit day – breakfast

Two of the same fruit (except the banana, because it is full of grape sugar) or 8 pieces of dried fruit. Two oranges, 2 pears, 2 apples or 350g of small fruits like strawberries, raspberries, cranberries, blackberries, blueberries.

Fruit day – lunch

Boiled vegetables and salad without oil.

Fruit day – dinner

Half a measure of boiled vegetables and salad without oil.

Note: for a snack between lunch and dinner you can take fruit (except bananas).

Break between meals: 2 hours.

Days after diet

Food groups divided by meals. You can eat both protein and carbohydrates and starch in one day, but NOT in the same meal. Vegetables are as neutral as ever. Potatoes, beans, etc. do not belong in vegetables and you can eat them at every meal.

You still eat fruit for breakfast. You can drink fresh squeezed juices.

The interval between meals remains the same.

Fruit day once a week. You can drink one cup of yogurt or oat, rye or barley flakes with fresh fruit juice.

The water day remains the same – once a month.

Physical activity as with the UN diet.

Kako pripremiti pilecu dzigericu (How to prepare chicken liver)

Sastojci: pileca dzigerica, voda (hladna).

Priprema:
1) Staviti u vecu ciniju pilecu dzigericu i preliti vodom. Voda da nije led hladna ali da nije sobne temperature. Pustiti vodu da istece pa sipati. Nemojte gurati dzigericu jednu preko druge.
2) Ostaviti 15 minuta. Ocediti.

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Za ciscenje debelog creva (For colon cleansing)

Sastojci: 300ml vode, 1/4 kasicice ljute aleve paprike u prahu, 2 kasike meda, sok od pola limuna.

Priprema:
1) Pomesati sve sastojke sa mlakom vodom. Mesati dok se med ne otopi.
2) Piti 5 do 8 puta na dan 1o dana.

Ingredients: 300ml water, 1/4 teaspoon cayenne pepper powder, 2 tablespoons honey, juice of half a lemon.

Preparation:
1) Mix all ingredients with lukewarm water. Stir until the honey dissolves.
2) Drink 5 to 8 times a day for 10 days.

Caj za bronhijalnu astmu (Tea for bronchial asthma)

Sastojci: 25% list belog sleza (althaeae folium), 20% nadzemnog dela majcine dusice (serpylli herba), 20% lipe (tiliae flos), 15% nadzemnog dela miloduha (hyssopi herba), 10% list podbela (farfarae folium), 5% koren belog sleza (althaeae radix), 5% omana (inulae radix).

Priprema:
1) Jednu supenu kasiku mesavine preliti sa 200ml kljucale vode. Poklopiti i ostaviti da stoji jedan sat. Procediti i piti 3 puta dnevno uvek sveze pripremljen.

Ingredients: 25g white mallow leaf (althaeae folium), 20% above ground breckland thyme (serpylli herba), 20% lindens (tiliae flos), 15% above ground hyssop (hyssopi herba), 10% coltsfoot (farfarae folium), 5% marshmallow root (althaeae radix), 5% elecampane (inulae radix).

Preparation:
1) Pour one tablespoon of the mixture with 200ml boiling water. Cover and leave to stand for one hour. Drain and drink 3 times a day always freshly prepared.

Caj za mrsavljenje (Weight loss tea)

Sastojci: 25g list breze (betulae folium), 15g sipka (cynosbati fructus), 10g ploda komoraca (foeniculi fructus), 20g kore krusine (frangulae cortex), 10g ploda kleke (juniperi fructus), 5g maticnjaka (melissae folium), 5g ploda persuna (petroselini fructus), 5g cveta zove (sambuci flos), 5g lipe (tiliae flos).

Priprema:
1) Pomesati sve biljke i plodove.
2) Jednu kasiku meavine bilja preliti sa hladnom vodom. Zagrejati do kljucanja i ostaviti 15 minuta. Procediti. Piti 3 puta na dan uvek sveze pripremljen caj.

Ingredients: 25g birch leaf, 15g rosehip (cynosbati fructus), 10g fennel (foeniculi fructus), 20g alder buckthorn (frangulae cortex), 10g juniper (juniperi fructus), 5g lemon balm (melissae folium), 5g parsley (petroselini fructus), 5g elderflower (sambuci flos), 5g lindens (tiliae flos).

Preparation:
1) Mix all the plants and fruits.
2) Pour one tablespoon of herbs mixture with cold water. Heat to a boil and leave for 15 minutes. Drain. Drink tea 3 times a day always prepared fresh.

 

Mezofilna pocetna kultura (Mesophilic starter culture)

Sastojci: 500ml jogurta.

Priprema:
1) Sipati jogurt u bokal, pokriti gazom i ostaviti 10 sati da stoji na sobnoj temperaturi.
2) Sipati u modle za led i staviti u zamrzivac.

Jedna kocka odgovara 30g kulture.

Ingredients: 500ml buttermilk.

Preparation:
1) Pour the buttermilk into the jug, cover with gauze and allow to stand at room temperature for 10 hours.
2) Pour into ice molds and place in freezer.

One cube corresponds to 30g of culture.

Kako napraviti mocarelu? (How to make mozzarella?)

Sastojci: 4 L hladnog mleka 3.2 % (nepasterizovanog), 8g limunske kiseline + 250ml hladne destilovane ili prokuvane vode, 1.6ml sirila (sirista) + 60ml destilovane ili prokuvane vode, 1 kasicica soli, rasol (za hladjenje mocarele) – 3 kasike soli, 3 kasike surutke, 1 L veoma hladne vode.

Priprema:
1) Rastvoriti sirilo u hladnoj vodi. Rastvoriti limunsku kiselinu u hladnoj vodi.
2) Sipati rastvorenu limunsku kiselinu serpu. Dodati mleko.
3) Polako zagrejati do 32 C (mleko pocinje sa se polako siri – zgrusava). Ako vidite da se sir ne siri zagrejte ga to 35 ili do 38 C.
4) U serpu sipati vodu i zagrejati do 80 C.
5) Kada mleko dostigne temperaturu od 32 C skloniti sa sporeta i dodati sirilo. Promesati od dna do vrha 30 sekundi. Poklopiti i ostaviti 5 minuta. Treba da izgleda kao da se sir odvojio od surutke. Ako je sir previse mekan ili ako je surutka mlecna (nije vodenasta nego ima vise mleka), ostavite da stoji jos 30 minuta.

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Hleb bez glutena sa ovsenim pahuljicama (Bread without gluten with oat flakes)

Sastojci: 400g ovsenih pahuljica, 5 kasika susama, 185g semenki lana + 5 kasika mlevenog lana, 120g badema (sirovih sa ljuskom), 300g semenki suncokreta, prstohvat soli, 5 kasika kokosovog ulja (otopljenog), 500ml destilovane ili prokuvane vode.

Priprema:
1) U ciniju staviti ovsene pahiljice, susam, semenke lana, mleveni lan, badem, semenke sucokreta i so.
2) Dodati kokosovo ulje i vodu i promesati.
3) Sipati u pleh za hleb oblozen papirom za pecenje. Peci u prethodno zagrejanoj rerni na 190 C.

Ingredients: 400g of oat flakes, 5 tablespoons of sesame seeds, 185g of flax seeds + 5 tablespoons of ground flax, 120g of almonds (raw with husk), 300g of sunflower seeds, a pinch of salt, 5 tablespoons of coconut oil (dissolved), 500ml of distilled or boiled water.

Preparation:
1) Put oat flakes, sesame seeds, flax seeds, ground flax, almonds, sunflower seeds and salt into the bowl.
2) Add the coconut oil and water and stir.
3) Pour into bread pan lined with baking paper. Bake in a preheated oven at 190 C.

Kako skuvati kinou (How to cook quinoa)

Sastojci: 250g kinoe, 625ml vode.

Priprema:
1) Dobro oprati kinou. Ocediti.
2) U serpu staviti vodu i pustiti da prokljuca. Smanjti na srednju (4) ili srednje nisku (3) temeparturu i dodati kinou. Kuvati 15 do 20 minuta. Ne poklapati.
3) Skloniti sa sporeta i poklopiti. Ostaviti 5 minuta.
4) Promesati.

Ingredients: 250g quinoa, 625ml water.

Preparation:
1) Wash the quinoa well. Drain.
2) Put water in the pot and let it boil. Reduce to medium (4) or medium low (3) temperature and add quinoa. Cook for 15 to 20 minutes. Do not cover.
3) Remove from the stove and cover. Leave for 5 minutes.
4) Stir.

Kako napraviti domaci majonez (How to make homemade mayonnaise)

majonez

Sastojci: 1 jaje (sobne temperature), 1 kasika senfa, 1 kasika belog vinskog sirceta, 250ml neutralnog ulja (ulje semenki grozdja, ulje safrana ili ulje uljane repice), 1 kasicia svezeg soka od limuna, prstohvat soli.

Priprema:
1) U teglu staviti jaje i mutiti 30 sekundi. Dodati senf, sirce i so. Mutiti 30 sekundi.
2) Dodavati ulje u malim kapima i nastavite da mutite dok ne potrosite trecinu ulja ili dok majonez ne pocne da se zgusanjava.
3) Ostatak ulja dodavati u tankom mlazu i mutiti.

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Kako blansirati blitvu (How to blanch swiss chard)

Potrebno: blitva, serpa sa vrelom vodom, serpa ili cinija sa hladnom vodom, prazna posuda, plasticna hvataljka.

Priprema:
1) Blitvu dobro oprati.
2) Nozem iseci drske sve do vrha lista.
3) Staviti serpu sa vodom da prokljuca.
4) Staviti nekoliko listova blitve (da pokrije dno serpe). Blansirati 3 minuta.

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Mesavine cajeva (Tea blends)

Kako osusiti kore limuna

Miks 1 – kamilica, lavanda i kora susenog limuna.

Priprema:
1) U ciniji pomesati 100g kamilice, 50g lavande.
2) Staviti u dobro zatvorenu staklenu teglu.
3) Jednu kasiku mesavine preliti sa 250ml vode Promesati. dodati 1 kasiku susenog limuna. Ostaviti da stoji 15 minuta. Procediti.

Miks 2 – kamilica, kora susenog limuna i djumbir.

Priprema:
1) U solju staviti 20g kamilice, 1 kasicicu svezeg rendanog djumbira ili 1/2 kasicice mlevenog, 1 kasiku limuna.
2) Preliti sa 250ml vode. Ostaviti da stoji 15 minuta. Procediti.

Miks 3 – nana, kora susenog limuna i djumbir.

Priprema:
1) U solju staviti 30g nane, 1 kasicicu svezeg rendanog djumbira ili 1/2 kasicice mlevenog, 1 kasiku limuna.
2) Preliti sa 250ml vode. Ostaviti da stoji 15 minuta. Procediti.

Miks 4 – lavanda, nana i kora susenog suseng limuna.

Priprema:
1) U ciniji pomesati 50g nane, 50g lavande.
2) Staviti u dobro zatvorenu staklenu teglu.
3) Jednu kasiku mesavine preliti sa 250ml vode. Promesati. Dodati 1 kasiku limuna. Ostaviti da stoji 15 minuta. Procediti.

How to dry lemon peel

Mix 1 – Chamomile, lavender and dried lemon peel.

Preparation:
1) In a bowl mix 100g chamomile, 50g lavender.
2) Put in a well sealed glass jar.
3) Pour 1 tablespoon of the mixture with 250ml of water. Add 1 tbsp of dried lemon peel. Stir. Allow to stand for 15 minutes. Drain.

Mix 2 – chamomile, dried lemon peel and ginger.

Preparation:
1) Put 20g of chamomile in mug. Add 1 teaspoon of fresh grated ginger or 1/2 teaspoon ground and 1 tablespoon of lemon peel. Stir.
2) Pour over 250ml of water. Allow to stand for 15 minutes. Drain.

Mix 3 – peppermint, dried lemon peel and ginger.

Preparation:
1) Put in mug 30g of peppermint, 1 teaspoon of fresh grated ginger or 1/2 teaspoon of ground, 1 tbsp of lemon peel.
2) Pour over 250ml of water. Allow to stand for 15 minutes. Drain.

Mix 4 – lavender, peppermint and dried lemon peel.

Preparation:
1) In a bowl mix 50g of peppermint, 50g of lavender.
2) Put in a well sealed glass jar.
3) Pour 1 tbsp of the mixture with 250ml of water. Stir. Add 1 tbsp of lemon peel. Allow to stand for 15 minutes. Drain.

Kako osusiti kore limuna (How to dry lemon peel)

Sastojci: 6 limuna, papir za pecenje, ljustilica, pleh.

Priprema:
1) Dobro oprati limun. Dobro obrisati limun.
2) Oljustiti limun ljustilicom.
3) Kore od limuna poredajti u jedan red na papir za pecenje i susiti u prethodno zagrejanoj rerni na 90 C 2h.
4) Preko noci ostaviti da se suse.
5) Sitno iseckati.
6) Cuvati u dobro zatvorenoj staklenoj tegli.

Ingredients: 6 lemons, baking paper, peeler, baking pan.

Preparation:
1) Wash the lemons well. Wipe the lemons well.
2) Peel the lemon with a peeler.
3) Arrange the lemon peel in a in on layer on baking paper and dry in a preheated oven at 90 C for 2h.
4) Allow to dry overnight.
5) Finely chop.
6) Store in a well sealed glass jar.

Za izbacivanje viska tecnosti iz organizma (To get out excess fluids from the body)

persun

Sastojci: 4 kasike persuna, sok od jednog limuna, 300ml vode.

Priprema:
1) U dzezvu staviti vodu da prokljuca. Dodati persun i kuvati 5 minuta. Skloniti sa sporeta. Ostaviti da se malo ohladi. Izvaditi persun,
2) Kada je mlako dodati sok od limuna i promesati.
3) Uvek sveze pripremati.
4) Pre dorucka, kafe ili caja popiti. Pet dana. Napraviti pauzu 12 dana, pa ponoviti.

Ingredients: 4 tablespoons parsley, lemon juice, 300ml water.

Preparation:
1) Put water in small saucepan let it boil. Add the parsley and cook for 5 minutes. Remove from the stove. Allow to cool slightly. Remove parsley,
2) When lukewarm, add lemon juice and stir.
3) Always prepare freshly.
4) Before breakfast, coffee or tea drink it. Five days. Take a break for 12 days, then repeat.

Koja hrana cisti jetru? (What foods cleanse the liver?)

garlic

Sledece namirnice ciste vasu jetru od toksina:

Beli luk
Sok od grejpfruta
Cvekla i sargarepa
Zeleni caj
Lisnato zeleno povrce (kelj, radic, praziluk, zelena salata, blitva, kopriva) – kuvano, sirovo ili kao sok.

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Sok za ciscenje jetre (Liver cleansing juice)

Kombinacija meda i sirceta sa soljom tople vode jaca vase kosti i ublazava bolove ako imate nisko gvozdje. Sok od grejpfruta je namirnica broj 2 za ciscenje jetre.

Sastojci: sok od jednog svezeg grejprfruta, 2 kasike meda, 2 kasike jabukovog sirceta.

Priprema:
1) U sok od grejpfruta dodati med i drvenom kasikom ili kasicicom mesati dok se med ne otopi.
2) Dodati sirce i jos jednom promesati da se sve sjedini.

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Sirup za suv kasalj (Syrup for dry cough)

djumbir1

Sastojci: 2 korena djumbira oko 5cm, 2 kasike meda.

Priprema:
1) Oljustiti djumbir i izrendati.
2) Kroz gazu iscediti sok od djumbira. Ostatak baciti.
3) Pomesati 2 kasicice soka od djumbira sa 2 kasike meda. Dobro promesati.
4) Uzeti po jednu kasiku ovog sirupa dva puta na dan. Polako otapati u ustima.

Ingredients: 2 ginger roots about 5cm, 2 tablespoons of honey.

Preparation:
1) Peel ginger and finely grate.
2) Drain the ginger juice through the gauze. Throw the rest away.
3) Mix 2 teaspoons of ginger juice with 2 tablespoons of honey. Stir well.
4) Take one tablespoon of this syrup twice a day. Slowly dissolve in mouth.

Sirup za mrsaljvljenje (Weight loss syrup)

Sastojci: 200g rena, sok od 5 1/2 limuna, 4 kasike meda,3 kasicice cimeta, 2 kasike svezeg rendanog djumbira.

Priprema:
1) Ren i djumbir oljustiti i iseci na kolutove.
2) Rucnim mikserom usitniti ren i djumbir.
3) Dodati sok od limuna i mutiti jos oko 2 minuta.

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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. Continue reading

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.

Continue reading

Saveti za dorucak u hrono ishrani (Tips for breakfast in the chrono nutrition)

Da bi pokrenuli svoj metabolizam, kada ustanete ujutro popite solju mlake vode ili biljni caj sa nekoliko kapi limuna.

Dorucak je navazniji obrok u toku dana. Dobro izbalansiran dorucak poboljsace vam koncentraciju i memoriju, napunice vas potrebnom energijom i sacuvace vasu liniju.

Za dorucak treba da uzimate masti, belancevine i spore secere (zitarice). Masnoce u dorucku pomazu da se sintetise dobar holesterol. Ako duze vreme ne unosite masnoce zivotinjskog porekla za dorucak, povecava se stvaranje loseg holesterola.

Za dorucak mozete jesti jaja, sunku, sireve i slicno.

Ujutro je sekrecija hormona insulina najvisa. Njegovo veliko lucenje povezano je sa velikim lucenjem kortizola (hormona budnost). Svojom aktivnoscu kortizol, dodatno utice na povecanje vrednosti secera u krvi.

Oba ova hormona iscrpljuju pankreas ako ujutro pojedete brzo varece secere kao sto su med, voce i namirnice u cijem sastavu se nalaze vestacki zasladjivaci.

Dorucak bi trebao da bude najkasnije do 10 sati i da traje pola sata. Ako osetite glad u prepodnevnim satima, posle obilnog dorucka, preispitajte se sta ste pojeli za jutarnji obrok.

Ako znate da necete biti u mogucnosti da jedete do kasnih popodnevnih sati, mozete da ponovite unos hrane, slican dorucku, ali ne kasnije od 13 sati.

Ovo iskljucivo vazi za one kojima je procenat masnoca u telu blizu idelanog.

Ovde mozete izracunati procenat masti u telu.

Na primer, ako ste za dorucak pojeli tost sa curecim prsima ili slicno, plus kiselo mleko, takav obrok mozete ponoviti do 13 sati, ali bez kombinovanja hleba i lakih proteina. Znaci mozete pojesti tost sa puterom i kiselim mlekom, ili samo sunku (pileca prsa, pecenica) sa svezom paprikom.

Ako postoji veci procenat masnoca u telu, unosite samo proteine i povrce. Nema hleba, kiselog mleka ili proje.

Ako svoj jutarnji obrok napravite s namirnicama koje sadrze masti, belancevine i spore secere imacete vise snage, a osecaj sitosti drzace vas do rucka.

Predlozi za dorucak:

1. Tostirani integralni hleb (ako je hleb bez kvasca <recept> ne morate ga tostirati), puter i kiselo mleko.
2. Kacamak sa mladim sirom (kravljim) ili fetom.
3. Przena jaja sa przenom ili svezom sunkom, paradajz i hleb bez kvasca <recept>.
4. Proja sa sirom (ako ne postoji problem sa prekomernom tezinom).

Savet Plus

1. Hleb treba tostirati, jer se na taj nacin aktvinost kvasca smanjuje, a to olaksava mrsavljenje ili odrzavanje idealne tezine.
2. Jogurt treba izbegavati, jer tehnoloski postupak u njegovoj proizvodnji dovodi do fizioloske reakcije u organizmu, pa je moguce stvaranje masnih naslaga na stomaku i bokovima, kod muskaraca cesto i na podbratku.
3. Kacamak je u redu ako ne postoji problem sa viskom tezine.
4. Ako imate optimalne masnoce u telu, mozete pojesti povremeno za dorucak, musli i vocno kiselo mleko (kiselo mleko i bobicasto voce).
5. Praska sunka, pileca i cureca prsa, svinjska i govedja pecenica su dozvoljeni. Oprezno sa namirnicama kao sto su pastete, virsle i neki suhomesnati proizvodi – posebno ako ne znate tacan sastav i kolicinu aditiva.
6. Za dorucak ili za period posta, uz masnoce zivotinjskog porekla, mozete jesti humus i tahini paste.

To start your metabolism, when you get up in the morning drink a cup of warm water or herbal tea with a few drops of lemon.

Breakfast is the most important meal of the day. Well balanced breakfast will improve your concentration and memory, it will fill you with the necessary energy and will preserve your line.

For breakfast you should get fat, protein and slow sugars (cereals). Fats in your breakfast helps to synthesize good cholesterol. If a long time you do not consume the animal fat for breakfast, the formation of bad cholesterol is in increase .

For breakfast you can eat eggs, ham, cheese (feta and similar) and the like.

In the morning, the secretion of the hormone insulin is highest. His extensive secretion is associated with high cortisol (the hormone vigilance). With its activity, cortisol, further affect the increases in blood sugar.

Both of these hormones will exhaust pancreas if you eat in the morning quickly digestive sugars such as honey, fruit and foods which contains artificial sweeteners.

Breakfast should be no later than 10 AM and to last half an hour. If you feel hungry in the morning, after a hearty breakfast, ask yourself what you have eaten for the morning meal.

If you know that you will not be able to eat until late afternoon, you can re-take the food, similar to breakfast, but not later than 13 PM.

This only applies to those whose percentage of fat in the body is close to being ideal.

Here you can calculate the percentage of body fat.

For example, if you ate for breakfast toast with turkey breast or similar, plus yogurt (sour milk), such a meal can be repeated up to 13 PM, but no combination of bread and light protein. So, you can eat toast with butter and yogurt (sour milk), or just ham (chicken breast, sirloin) with fresh pepper.

If there is a higher percentage of fat in the body, eat only protein and vegetables. No bread, (yogurt) sour milk or corn bread.

If you make your morning meal with food containing fat, and protens you will have more power, a feeling of satiety will hold you to lunch.

Suggestions for breakfast:

1.Toasted wholemeal bread (if the bread is without yeast <recipe> you don’t have to toast it), butter and yogurt (sour milk).
2. Polenta with fresh cheese (cow) or feta cheese.
3. Fried eggs with fried or raw ham, tomato and bread without yeast <recipe>.
4. Corn bread with feta cheese (if there is no a problem with overweight).

Advice Plus

1. Bread should be toasted, because in this way reduces the activity of yeast, and it facilitates weight loss or maintaining your ideal weight.
2. Buttermilk should be avoided, because the technological process for its production leads to physiological reactions in the body, it is possible to create fat on the abdomen and helps, and in men often on the chin.
3. Polenta is fine if there is no problem with excess weight.
4. If you have optimum fat in the body, you can eat from time to time for breakfast, muesli and fruit-yogurt (sour milk) – yogurt (sour milk) and berries.
5. Ham, chicken and turkey breasts, pork and beef sirloin are allowed. Be careful with foods such as pate, hot dogs and some meat products – especially if you do not know the exact composition and quantity of additives.
6. For breakfast or for a period of fasting, with animal fat, you can eat hummus and tahini paste.

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

Glikemijski indeks namirnica (Glycemic index of foods)

Glikemijski indeks namirnica

glikemijski indeks-namirnica

Glycemic index of foods

glycemic-index-of-foods

Kako pripremiti prokelj (How to prepare brussel sprouts)

Kako obariti prokelj

Sastojci: 500g prokelja, 1/2 kasicice morske ili himalajske soli.

Priprema:

1. U cediljku staviti prokelj i isprati hladnom vodom. Ako ima zutih listova skinuti ih.
2. U serpu sipati vodu, staviti 1/4 kasicice soli i pustiti da prokljuca.
3. Dodati prokelj i kuvati 10-15 minuta tj. dok ne omeksaju. Ocediti.
4. Posoliti sa ostatkom soli.

Kako ispeci prokelj u rerni

Sastojci: 500g prokelja, 2 kasike maslinovog ulja, 1/2 kasicice morske ili himalajske soli.

Priprema:

1. U cediljku staviti prokelj i isprati hladnom vodom. Ako ima zutih listova skinuti ih.
2. Iseci dno prokelja, pa iseci na pola (ili na cetvrtine) po duzini.
3. Staviti u ciniju, preliti uljem i 1/4 kasicice soli. Promesati.
4. U vatrostalnu posudu staviti prokelj, isecenom stranom na dole.
5. Peci u prethodno zagrejanoj rerni na 200 C oko 30-40 minuta tj, dok ne omeksaju. Na svakih 10 minuta, okrenuti prokelj kako bi se ispekao sa svih strana.
6. Posoliti sa ostatkom soli.

Kako dinstati prokelj

Sastojci: 500g prokelja, 2 kasike maslinovog ulja, 2 kasike svezeg soka od limuna, 1/2 kasicice morske ili himalajske soli, vode po potrebi.

Priprema:

1. U cediljku staviti prokelj i isprati hladnom vodom. Ako ima zutih listova skinuti ih.
2. Iseci dno prokelja, pa ukloniti jegro. Iseci na pola (ili na cetvrtine) po duzini.
3. U tiganju, na srednjoj temperaturi, zagrejati ulje. Staviti prokelj isecenom stranom na dole. Posoliti.
4. Prziti prokelj oko 5 minuta, pa okrenuti i prziti jos oko 5 minuta.
5. Naliti vodom toliko da se pokrije dno tiganja, poklpiti, pa dinstati prokelj dok voda ne ispari.

Napomena: ako prokelj nije omeksao, dodati jos malo vode, poklopiti i dinstati dok voda ne ispari.

6. Preliti sokom od limuna i promesati.

How to cook brussel sprouts

Ingredients: 500g brussel sprouts, 1/2 teaspoon sea salt or Himalayan.

Preparation:

1. In a strainer place brussel sprouts and rinse with cold water. If there are yellow leaves remove them.
2. In pot, pour water, put 1/4 teaspoon salt and let it boil.
3. Add the brussel sprouts and cook for 10-15 minutes, ie. until tender. Drain.
4. Season with the rest of the salt.

How to roast brussel sprouts in the oven

Ingredients: 500g brussel sprouts, 2 tablespoons olive oil, 1/2 teaspoon sea salt or Himalayan.

Preparation:

1. In a strainer place brussel sprouts and rinse with cold water. If there are yellow leaves remove them.
2. Cut the bottom of the brussel sprouts, and cut in half (or quarters) in length.
3. Place in a bowl, pour the oil and 1/4 tsp salt. Mix well.
4. In a baking dish, put brussel sprouts, with sliced side down.
5. Bake in the preheated oven at 200 C for about 30-40 minutes or until tender. For every 10 minutes, turn the brussel sprouts – to be roasted on all sides.
6. Sprinkle with the remaining salt.

How to braise brussel sprouts

Ingredients: 500g brussel sprouts, 2 tablespoons olive oil, 2 tablespoona fresh lemon juice, 1/2 teaspoon sea salt or Himalayan, water as needed.

Preparation:

1. In a strainer place brussel sprouts and rinse with cold water. If there are yellow leaves remove them.
2. Cut the bottom of the brussel sprouts, and remove the core. Cut in half (or quarters) in length.
3. In a frying pan, over medium heat, heat the oil. Put brussel sprouts with sliced side down. Season with salt.
4. Fry brussel sprouts for about 5 minutes, then turn them and fry for about 5 minutes.
5. Pour the water, to cover the bottom of the pan, cover, then cook broccoli until the water evaporates.

Note: if brussel sprouts is not softened, add a little more water, cover and cook until the water evaporates.

6. Add lemon juice and stir.

Kako pripremiti tofu (How to prepare tofu)

Presovanje tofua

Potrebno: tofu, 2 posluzavnika, teske knjige, 2 kuhinjske krpe, papirni ubrusi.

Priprema:

1. Izvaditi tofu iz pakovanja i ocediti od vode.
2. Iseci tofu na kocke oko 2-3 cm.
3. Na posluzavnik staviti kuhinjsku krpu, preko poredjati papirne ubruse. Poredjati kockice tofua (u jedan sloj), prekriti papirnim ubrusima, a zatim prekriti kuhinjskom krpom i staviti drugi posluzavnik.
4. Poredjati teske knjige i ostaviti 1 sat.
5. Mokre papirne ubruse zameniti suvim i ostaviti jos 1 sat.

Marinada za tofu
Ova kolicina sastojaka dovoljna je za 350g tofua. Tofu ne drzati u marinadi duze od 8 sati, tj. nije pogodno cuvati tofu u marinadi, pa kad vam je potrebno da izvadite.

Sastojci: presovan tofu, 4 kasike Tamari ili Šoju soja sosa, 1 kasika svezeg soka od limete ili limuna, 1 kasika meda ili agava sirupa, 1 cen belog luka (rendanog na sitno), 1 komad djumbira (oko 2cm) rendanog na sitno.

Priprema:

1. U pliću posudu staviti tofu (u jedan sloj).
2. Pomesati sve sastojke i dobro sjediniti, i preliti preko tofua. Okrenuti nekoliko puta da sve strane tofua budu prekrivene marinadom.
3. Prekriti posudu plasticnoj folijom i ostaviti u frizideru barem 2 sata a moze i duze. Povremeno okrenite tofu.

Tofu pecen u rerni

Potrebno: mariniran tofu, pleh za pecenje, papir za pecenje, malo kokosovog ili maslinovog ulja ili malo otopljenog putera.

Priprema:

1. U pleh staviti papir za pecenje. Poredjati mariniran tofu (u jedan sloj), lagano poprskati uljem ili otopljenim puterom.
2. Peci u prethodno zagrejanoj rerni na 200 C 15-20 minuta, zatim okrenuti tofu i peci jos 15-20 minuta tj. dok ne postane zlatno braon.

Tofu przen u tiganju

Potrebno: mariniran tofu, 1-2 kasika kokosovog ulja, ne lepljiv tiganj (keramicki, teflon…), dobro zagrejano ulje.

Priprema:

1. U tiganju, na srednjoj temperaturi (4), zagrejati ulje. Staviti pola kolicine tofua i prziti oko 3-5 minuta, dok ne postane zlatne boje. Zatim okrenuti i peci jos oko 3-5 minuta. Ponoviti isto sa drugim delom tofua.

Napomena: da tofu ne bi zagoreo, ako je potrebno smanjiti temperaturu.

Marinada za tofu sa suvim biljem
Ova kolicina sastojaka dovoljna je za 450g tofua.

Sastojci: 3 kasike Tamari ili Šoja soja sosa, 70ml svezeg soka od limuna, 2 kasike maslinovog ulja, 2 kasike suvog bilja (1 kasika ruzmarina, 1/2 kasike origana i 1/2 kasike mirodjije), 2 cena belog luka (rendanog na sitno).

Priprema: ista kao kod Marinada za tofu (iznad).

Marinada za tofu na italijanski nacin
Ova kolicina sastojaka dovoljna je za 450g tofua.

Sastojci: 2 kasike Tamari soja sosa, 120ml belog vina, 2 kasike maslinovog ulja, 2 kasike balzamiko sirceta, 2 kasike svezeg soka od limuna, 2 cena belog luka (rendanog na sitno), mesavina suvog bilja (1/2 kasicice bosiljka, 1/2 kasicice majorana, 1/2 kasicice timijana).

Priprema: ista kao kod Marinada za tofu (iznad).

Marinada za tofu sa rumom i korom od pomorandze
Ova kolicina sastojaka dovoljna je za 450g tofua.

Sastojci: 2 kasike tamnog ruma, 1 kasika rendane kore od pomorandze, 2 kasike svezeg soka od limete ili limuna, 2 kasike Tamari ili Šoja soja sosa, 1 kasika agava sirupa, 1 kasika ulja od repice, prstohvat mlevenog kima, prstohvat pimenta.

Priprema: ista kao kod Marinada za tofu (iznad).

Pressing tofu

Ingredients: tofu, 2 trays, heavy books, 2 kitchen towels, paper towels.

Preparation:

1. Remove the tofu from the package and drain the water.
2. Cut tofu into cubes approximately 2-3 cm.
3. On the tray, put a kitchen towel, place paper towels over. Sort diced tofu (in one layer), cover with paper towels, then cover with kitchen towel and put the other tray.
4. Place heavy books and leave for 1 hour.
5. Wet paper towels replace with dry and leave another 1 hour.

Marinade for tofu
This quantity of ingredients is enough for 350g of tofu. Do not keep tofu in a marinade for more than 8 hours, ie. not suitable for keeping the tofu in the marinade, so when you need to take out.

Ingredients: pressed tofu, 4 tablespoons Tamari or Shoyu soy sauce, 1 tablespoon of fresh lime or lemon juice, 1 tablespoon of honey or agave syrup, 1 clove of garlic (finely grated), 1 piece of ginger (about 2 cm) finely grated.

Preparation:

1. In shallow dish put tofu (in one layer).
2. Mix all ingredients and combine well, and pour over the tofu. Turn several times so that all sides of tofu are covered with marinade.
3. Cover bowl with plastic wrap and leave in the refrigerator at least 2 hours but can be longer. Occasionally turn the tofu.

Tofu baked in the oven

Ingredients: marinated tofu, baking pan, baking paper, a little coconut or olive oil or a little melted butter.

Preparation:

1. In the baking pan put the baking paper. Sort marinated tofu (in one layer), sprinkle lightly with oil or melted butter.
2. Bake in the preheated oven at 200 C for 15-20 minutes, then turn the tofu and bake another 15-20 minutes, ie. until golden brown.

Tofu fried in a frying pan

Ingredients: marinated tofu, 1-2 tbsp coconut oil, non sticky pan (ceramic, teflon …), well-heated oil.

Preparation:

1. In frying pan, over medium heat (4), heat the oil. Put half the amount of tofu and fry about 3-5 minutes, until golden. Then turn and bake for about 3-5 minutes. Repeat the same with the second part of tofu.

Note: to prevent burning of tofu, if necessary, reduce the temperature.

Marinade for tofu with dried herbs

Ingredients: 3 tablespoons Tamari or Shoyu soy sauce, 70ml of fresh lemon juice, 2 tablespoons olive oil, 2 tablespoons of dried herbs (1 tablespoon rosemary, 1/2 tablespoon oregano 1/2 tablespoon dill), 2 cloves garlic (finely grated).

Preparation: same as in the Marinade for tofu (above).

Marinade the tofu in the Italian way
This quantity of ingredients is enough for 450g of tofu.

Ingredients: 2 tablespoons Tamari soy sauce, 120ml white wine, 2 tablespoons olive oil, 2 tablespoons balsamic vinegar, 2 tablespoons of fresh lemon juice, 2 cloves garlic (finely grated), a mixture of dried herbs (1/2 tsp basil, 1/2 teaspoon marjoram, 1/2 teaspoon thyme).

Preparation: same as in the Marinade for tofu (above).

Marinade for tofu with rum and orange peel
This quantity of ingredients is enough for 450g of tofu.

Ingredients: 2 tablespoons dark rum, 1 tablespoon grated orange peel, 2 tablespoons fresh lime juice or lemon, 2 tablespoons Tamari or Shoyu soy sauce, 1 tablespoon agave syrup 1 tbsp canola oil, a pinch of ground cumin, a pinch of allspice.

Preparation: same as in the Marinade for tofu (above).

Kako skuvati integralni Basmati pirinac (How to cook integral Basmati rice)

Sastojci: 250g integralnog Basmati pirinca, 500ml vode, prstohvat morske ili himalajske soli.

Priprema:

1. Na serpu staviti cediljku, sipati pirinac i isprati pod hladnom vodom. Ocediti.
2. U serpu staviti pirinac, naliti vodom i posoliti.
3. Pustiti da prokljuca pa smanjiti na nisku temperaturu, poklopiti i krckati oko 35-45 minuta, ili dok voda ne ispari i pirinac bude skuvan.

Napomena: ako je pirinac hrskav, dodati jos malo vode i nastaviti sa kuvanjem.

4. Poklopiti i ostaviti da odstoji 10 minuta.
5. Kada se potpuno ohladi, moze se staviti u hermeticki zatvorenu posudu i cuvati u frizideru do 3 dana ili se moze zamrznuti do 2 meseca.

Ingredients: 250g integral Basmati rice, 500ml of water, a pinch of sea salt or Himalayan.

Preparation:

1. On pot put the strainer, put the rice and rinse under cold water. Drain.
2. In pot put the rice, add water and salt.
3. Allow to boil then reduce on a low heat, cover and simmer about 35-45 minutes, or until the water has evaporated and the rice is cooked.

Note: if the rice is crispy, add a little more water and continue cooking.

4. Cover and leave to stand for 10 minutes.
5. When completely cooled, it can be put into an airtight container and refrigerate for up to 3 days or can be frozen up to 2 months.

Hrono tabela u restriktivnom periodu (Chrono table in the restricted period)

Hrono tabela sa namirnicama u restriktivnom periodu

namirnice-u-hrono-ishrani

Chrono table with foods in the restricted period

foods-in-chrono-nutrition

 

Zamenite ne zdrave namirnice sa zdravim (Replace unhealthy foods with healthy)

1. Umesto margarina koristite puter ili avokado.
2. Umesto secera koristite steviju.
3. Umesto jogurta koristite kiselo mleko.
4. Umesto kvasca koristite psilijum.
5. Umesto rafinisanog suncokretovof ulja koristite ulje od uljane repice, maslinovo ili kokosovo ulje.
6. Umesto belog hleba koristite graham hleb bez kvasca, hleb od mesanog brasna bez kvasca ili neki slican.
7. Umesto kupovnog muslija, koristite celo zrno zitarica.

1. Instead of using margarine use butter or avocado.
2. Instead of using sugar, use Stevia.
3. Instead of using a buttermilk or Greek yogurt use sour milk (yogurt).
4. Instead of yeast use psyllium.
5. Instead of refined sunflower oil use rapeseed oil, olive or coconut oil.
6. Instead of white bread, use graham bread without yeast, mixed flour bread without yeast or something similar.
7. Instead of store bought muesli, use whole grain cereal.