Suggested weekly menu for chronic nutrition - the first principle of chrononutrition ( chrono nutrition ) was designed by dr. Alain Delabos, a French nutritionist, in the eighties of the twentieth century and it is based on respect for the lawfulness of the natural rhythms of the secretion of hormones and enzymes in our body. Some enzymes are secreted more in the morning, some in the afternoon, others in the evening, which means that certain foods are spontaneously easily digested at a certain time of the day, so it is good to eat them then.
Basic meals of the chrono diet:
Chrono menu - breakfast - you should have meat and bread every day for breakfast, and dairy 3-4 times a week, whole eggs - 8 pieces a week, egg whites unlimited. Dairy includes only sour milk (it is best to prepare it yourself, because it is not desirable that it contains sugar, starch and various additives), young cheese and young mozzarella. Kefir can also be used, but yours, homemade. You should not consume anything other than milk. Bread and milk is consumed only for breakfast.
Chrono menu - lunch it can be very nice and varied, if you let your imagination run wild and learn to combine foods. It is preferable to have some stronger red meat, raw or cooked vegetables and a salad in one meal, a must. Also, one should drink tea or a glass of water (not cold from the refrigerator) 1/2 hour before and after lunch. Eat as much lunch as you think will last you until dinner. It is not good at all to be hungry between meals, because then the body starts to use up muscles and stores fat.
Chrono menu - dinner is simple and light, it could literally be just for the sake of order, but you can eat the amount you need to satisfy your hunger. Keep it as simple as possible, one light protein and some green, yellow or white vegetables. It can be egg whites, white meat, fish... Don't eat anything from red vegetables for dinner, because red vegetables have a higher GI (glycemic index). The best choice is when you take one protein and one vegetable. Do not go to sleep immediately after dinner, let at least 1,5 hours pass.
The above text is taken from the author's text by Jadranka Blažić: Chrono Nutrition Dr. Anna Giffing (click on the title of the text to read the entire author's text by Jadranka Blažić).
Suggested weekly menu for chronic nutrition - (note: the menu is for people without restrictions)
| Breakfast (around 8:00 a.m.) | Lunch (around 13pm) | Fruit or dessert (between 16:00 and 18:00, i.e. 17:00 and 19:00) | Dinner (around 19:00, i.e. depending on when the fruit or dessert was consumed) |
Monday, 28.03.2016. |
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Tuesday, Nov 29.03.2016 XNUMX |
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Wednesday, 30.03.2016. |
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Thursday, Dec 31.03.2016 XNUMX |
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Friday 01.04.2016. |
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Basic rules of chronic nutrition:
- breakfast should be rich in slow-digesting carbohydrates (cereals - bread, cereals) and animal fats (cheese, butter, etc.)
- the time gap between meals should be at least 3, and ideally more than 4 hours (5 - 5,5 hours)
- it is not allowed to enter any kind of carbonated drinks that contain sugar or artificial sweeteners (Coca Cola, Sprite, Fanta, Cocta, Tonic, Coca Cola Zero, energy drinks, sweetened fruit juices, etc.)
- for lunch and dinner it is not recommended to combine proteins and carbohydrates, only breakfast is allowed
- NO “snacks” of ANY kind are allowed between meals
- fruits and dried fruits are eaten only between 16 and 18 p.m., winter time (ie, from 17 p.m. to 19 p.m. summer time)
- pasta is not eaten in the evening (pasta, pizza, bread, sandwiches, etc.)
- bread, pasta and starchy vegetables (potatoes) are eaten no later than 15 p.m
- cow's milk is difficult to digest and the chronic diet excludes it completely, it is not drunk or put in coffee. Milk can be used sometimes in some cooked dishes, and sour milk and cheeses are allowed
- margarine, plant-based cheeses (except tofu - soy cheese), plant-based cream, plant-based cream, bakery products, such as scones, croissants, etc., contain so-called trans-fats, and the chronic diet does not allow the use of these foods.
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