Fasting is accompanied by almost all religions. It serves not only to cleanse the body but also the soul. The primary causes of fast days are more practical. With the upcoming spring running out of food and had to save.
"Some recovery nutrition is certainly correct, but strict fasting is completely inappropriate, and may be hazardous to health. As a result of insufficient energy intake and unbalanced meal patterns is reduced the body's resistance to disease or muscle wasting. It also increases the risk of developing metabolic efficiency resulting in the formation of yo-yo effect, "explains Dr.. Carolina Heads, Ph.D. the project to support the dairy White plus. "There is also an increased production of oxygen free radicals, which are also a result of anxiety, nervousness and restlessness. Especially dangerous is the combination of fasting with laxatives, enemas or Hydrocolon popular today. "
To your health to do something beneficial, limit fat in their diet of meat, sausages, sweets, food, fast food and alcohol. Conversely add fruits and vegetables, fermented dairy products, whole grain cereals, fish and poultry.
"Do not forget also to regular food intake, proper fluid intake to the inclusion of herbal teas (ideally for 14 days, 3 times daily cup of tea) and appropriate heat treatment of food (cooking, braising, roasting on a small amount of fat)," says an expert.
And how should look like our Lenten diet?
Examples of menus for fast
First (5500 kJ, 95 g protein, 48 g fat, 130 g carbohydrate)
Breakfast: Plain yogurt, 150 g of fruit, oatmeal spoon
Snack: Vegetable or fruit juice
Lunch: Large salad (can be drizzled with olive oil), DIPP from 150 g of cottage cheese and a tablespoon of plain yogurt
Snack: Fruit cocktail of kefírového milk and small fruits
Dinner: Cauliflower and broccoli baked with cheese and cheese
Second (5500 kJ, 95 g B, 46 g fat, 135 g carbohydrate)
Breakfast: Milk shake with banana, sprinkled with ground nuts and flakes
Snack: Fruit with a hard cheese
Lunch: Steamed vegetables with yoghurt dressing, if hunger potatoes with cream cheese
Snack: kefir milk
Dinner: Radish Butter (alternative curd with carrots and celery) garnished with vegetables, respectively. with dark bread
3rd (Energy: 5100 kJ, protein 81 g, fat 39 g, Carbohydrates: 141 g)
Breakfast (Energy 1280 kJ Protein: 13 g, fat 12 g, carbohydrates 39 g) of
50 g of dark bread, 200 ml of skim milk, 20 g of vegetable spread butter, 100 g of radish
Snack - fruit (energy: 260 kJ, Protein: 0 g, fat: 0 g, Carbohydrates: 14 g)
100 g apples
Lunch - Balkan chicken with potatoes (energy: 2230 kJ, protein 46 g, fat 24 g, Carbohydrates: 36 g)
150 g chicken, 50 g onion, 50 g pepper, 50 g tomatoes, 1 teaspoon oil, garlic clove, pepper to taste, salt, dried thyme, parsley
150 g of potatoes
Snack - fruit yogurt, orange (energy: 500 kJ, protein, 7 g fat 1 g, Carbohydrates: 23 g)
150 g of fruit low fat yogurt, 100 g of orange
Dinner - brown bread with chicken ham and peppers (energy: 830 kJ, protein 15 g, fat: 2 g, Carbohydrates: 29 g)
50 g of dark bread, 10 g butter, 50 g of ham, poultry, 100 g of green pepper
4th (Energy: 5000 kJ, protein 73 g, fat 41 g, Carbohydrates: 134 g)
Breakfast - toast with ricotta and jam (energy: 970 kJ, protein 10 g, fat: 5 g, Carbohydrates: 37 g)
50 g toasting bread, 50 g of ricotta cheese, 20 g of orange jam
Snack - fruit muesli bar (energy: 510 kJ, Protein: 2 g Fat: 3 g, Carbohydrates: 21 g)
Lunch - Fish fillet with vegetables and potatoes (energy: 1170 kJ, protein 32 g, fat: 1 g, Carbohydrates: 37 g)
150 g potatoes, 150 g fish fillet, 125 g frozen mixed vegetables, to taste dill, salt, pepper
Snack - fruit and sunflower seeds (energy: 980 kJ, Protein: 7 g, fat 15 g, Carbohydrates: 18 g)
100 g apple 30 g of sunflower seed
Dinner - salad with camembert cheese and pears (energy 1370 kJ, protein 22 g, fat 17 g, Carbohydrates: 21 g)
Camembert 80 g, 100 g pears, 200 g of lettuce, 1 teaspoon olive oil, 1 teaspoon vinegar
5th (Energy: 5040 kJ, protein 90 g, fat 26 g, Carbohydrates: 160 g)
Breakfast - dark bread with pepper cheese (energy: 1070 kJ, Protein: 29 g, Fat: 2 g, Carbohydrates: 33 g)
50 g of brown bread, 130 g of low-fat cottage cheese, 50 ml of milk, 20 g onions with leaves
Preparation: Whisk the curd cheese with a little milk, stir in the chopped onion and season with salt and sweet red peppers.
Snack - fruit (energy: 530 kJ Protein: 1 g fat 0 g carbohydrate: 30 g)
150 g of grapefruit, 1 tablespoon honey
Lunch - carp on herbs with potatoes and vegetable salad (energy 1470 kJ, protein 32 g, fat 10 g, Carbohydrates: 36 g)
150 g potatoes, 150 g carp, 200-250 grams of vegetables in the sky, a teaspoon of chopped chives teaspoon dried basil, a teaspoon of chopped parsley
Snack - fruit with yoghurt drink (energy: 590 kJ, Protein: 6 g, fat: 1 g, Carbohydrates: 27 g)
100 g apples, 250 ml yoghurt drink with low fat
Dinner - Mushroom Risotto with ham and cheese (energy 1380 kJ, protein 22 g, fat 13 g, Carbohydrates: 34 g)
35 g of paddy rice (weighed dry), 100 g red pepper, 20 g onion, 200 g mushrooms 50 g ham, edam cheese 20 g 30% t in s, to taste salt, cloves, curry
Author: Sarka Pelcová