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7 jutara / 7 okusa

Postoji nešto pomalo komično u našem modernom svijetu.
Nekad si za doručak trebao samo tanjur i glad. Danas prvo moraš odlučiti jesi li “low carb”, “high protein” ili jednostavno pokušavaš preživjeti do ručka.

Ljudi uglavnom biraju između pekare i ozbiljne produkcije nutrijenata, prahova, dodataka i sastojaka koje normalan čovjek jedva izgovara a još manje razumije. Pa još sve mora izgledati kao da je fotografirano za skandinavski katalog namještaja.

A Budwig doručak?
On stoji sa strane već sedamdeset godina, tih, gotovo staromodan, i ponaša se kao netko tko nema potrebu dokazivati da je pametan.

Jer zapravo i jest pametan.

Smislila ga je njemačka biokemičarka Johanna Budwig još sredinom prošlog stoljeća, davno prije nego što su ljudi počeli fotografirati doručak. Između ostalog, pokušavajući riješiti isti problem koji imamo i danas: moderni čovjek sve češće ne jede hranu, nego traži podražaj.

I zanimljivo, veza između doručka i očajničke želje za keksima, čokoladom i grickalicama u četiri popodne je puno direktnija nego što mislimo.

Budwig je gotovo bezobrazno jednostavan naspram svega toga. Nema mistike.

Dobre masnoće, proteini, vlakna i doručak nakon kojeg organizam troši energiju sporije, mirnije i nekako mudrije. Ujutro i popodne.

$\"\"$

Kako izgleda osnovna Budwig baza?

Vrlo jednostavno:

150 g svježeg ili posnog sira
1 jušna žlica hladno prešanog lanenog ulja\n
1 jušna žlica mljevenih sjemenki lana

Sve dobro izmiješati dok ne nastane kremasta smjesa.
Tek tada dodati voće, orašaste plodove, med, cimet ili ostale dodatke.

Kalorijska vrijednost osnovne baze: 300-350 kcal

\nKalorijska vrijednost ukupnog doručka (baze + dodataka) se kreće od ~ 450 ~ 600 kcal. Budwig doručci nisu zamišljeni da budu sa što manje kalorija, nego dovoljno dobri da organizam nakon njih 4 do 7 sati ne traži stalno novu hranu i podražaj. I da se prisjeti kako izgleda normalan ritam gladi i sitosti.

1. Šumsko voće & vanilija

Budwig koji ima manire deserta, ali ponašanje ozbiljnog doručka

Maline (pola šake), borovnice (pola šake), malo vanilije (mljevene) i orasi (pola šake).

Okus je negdje između cheesecakea i doručka.

Šumsko voće donosi svježinu i laganu kiselost zbog koje sve djeluje življe, svježije, dok orasi daju osjećaj stvarnog obroka. Ne “fit snacka”. Obroka.

Odličan za jutra nakon lošeg sna i ljude koji inače u 10:45 razmišljaju kako bi pojeli kroasan.

Kalorijska vrijednost doručka ukupno (baza + dodaci): ~ 450-500 kcal

· Proteini: ~20–25 g

· Vlakna: ~8–10 g

· Ugljikohidrati: ~20–25 g

· Masti: ~30–35 g

~ 4-6 h bez ozbiljne gladi

$\"\"$

2. Kakao & višnja

Sirovi kakao (2 čajne žličice), višnje (jedna šaka) i malo cimeta. Po potrebi zasladiti medom (1 čajna žličica).

Na prvu pomisao: ovo ne izgleda kao doručak koji bi trebao držati čovjeka sitim

Gorke tvari iz kakaa, boja i kiselost višnje, omega masnoće iz ulja boljeg lana i proteini iz sira naprave ono što pola modernog tržišta pokušava imitirati kapsulama, prahovima, proteinskim pudinzima i čokoladama.

Ali ovdje se dogodi nešto jako razumno: dobre masnoće, proteini i vlakna naprave svoje. I onda čovjek pojede doručak i nekoliko sati jednostavno živi.

Ne otvara ladice.
Ne traži nešto slatko.
Ne kruži oko pekare kao izgubljeni galeb oko trajekta.

Samo nastavi dan.

Danas to već nazivamo ozbiljnom kvalitetom života.

Kalorijska vrijednost doručka ukupno (baza + dodaci+med): ~ 460-500 kcal

\nProteini: ~20–24 g
\nVlakna: ~8–14 g
\nUgljikohidrati: ~25–32 g
\nMasti: ~28–34 g

~ 4 – 6 h bez ozbiljne gladi

$\"\"$

3. Jabuka, cimet & orah

Naribana jabuka, puno cimeta i orasi (pola šake).

Ovo je doručak zbog kojeg kuhinja miriše kao da netko peče pitu, a čovjek nekako odmah postane bolje volje.

Topao, poznat osjećaj.
Kao nedjeljno sunčano jutro.

A nutritivno?
Pa govorimo o Budwig doručku.

Zdravo, zasitno i zapravo vrlo jednostavno.

Kalorijska vrijednost doručka ukupno (baza + dodaci+med): ~ 490-530 kcal

\nProteini: ~20–24 g
\nVlakna: ~9–12 g
\nUgljikohidrati: ~28–35 g
\nMasti: ~30–36 g

~4- 6 h bez ozbiljne gladi

$\"\"$

4. Limun, kokos & vanilija

Limunova korica (po želji), kokos brašno (3 žlice) i mljevena vanilija.

Svjež doručak koji nekim čudom uspije biti i lagan i zasitan u isto vrijeme. Postoji razlog zašto su civilizacije uz more (mediteranci) stoljećima jele agrume, fermentirano, lagane masnoće i mirisne stvari od kojih čovjeku nije odmah vruće i teško.

Nitko tada nije govorio “protuupalno”.
Ljudi su samo primijetili da nakon neke hrane se mogu normalno kretati i živjeti, a nakon neke bi najradije legli ispod masline i odustali od dana, posla i svega.

Ovo je jedan od tih doručaka. Za normalno kretanje i život.

Kalorijska vrijednost doručka ukupno (baza + dodaci): ~ 430-470 kcal

\nProteini: ~21–26 g
\nVlakna: ~12–15 g
\nUgljikohidrati: ~16–22 g
\nMasti: ~28–34 g

~5-7 sati bez ozbiljne gladi

$\"\"$

5. Banana, cimet & pistacija

Banana, pola šake pistacije i malo cimeta.

Kremasto, gusto i ozbiljno.

Banana daje slatkoću i mir, pistacija onu bogatu, gotovo lijenu punoću okusa, a cimet sve spoji.

Ima nešto utješno u tom doručku. Ozbiljno i odraslo utješno. Da čovjek napokon sjedne, pojede nešto normalno i prestane se hraniti kao da je tijelo neprijatelj kojeg treba nadmudriti.

Kalorijska vrijednost doručka ukupno (baza + dodaci): ~ 510-550 kcal

\nProteini: ~22–26 g
\nVlakna: ~8–11 g
\nUgljikohidrati: ~30–38 g
\nMasti: ~30–36 g

~5-7 h bez ozbiljne gladi

$\"\"$

6. Smokva & med

Smokve suhe (4 komada, narezane), malo meda i pola šake oraha ili badema.

Prvi zalogaj je mekan, gust i sladak, pa onda orah lagano pukne pod zubima i sve odjednom postane savršeno.

Ima nešto filmski u toj kombinaciji.
Kao da jedeš doručak iz nekog starog dalmatinskog ljeta u kojem nitko nije brojao kalorije, ali su ljudi nekako imali više snage i manje kilograma.

Jer nekad je čovjek znao: ako je hrana dobra, poštena i zasitna — organizam će već znati što s njom.

Kalorijska vrijednost doručka ukupno (baza + dodaci): ~ 550-600 kcal

\nProteini: ~22–26 g
\nVlakna: 11–13 g
\nUgljikohidrati: ~38–48 g
\nMasti: ~30–36 g

~5-7 h bez ozbiljne gladi

$\"\"$

7. Med, badem & prstohvat soli

Med (žličica), sjeckani bademi (šaka), prstohvat kvalitetne soli i malo cimeta ili vanilije.

Na prvu zvuči kao ništa posebno.
A onda probaš i shvatiš da čovjeku ponekad stvarno ne treba više od nekoliko dobrih stvari koje se međusobno odgovaraju.

Med donese toplinu, bademi onu tihu, ozbiljnu punoću, a sol sve odjednom probudi kao kad netko otvori prozor i uđe svjež zrak.

Dobra kuhinja, kao i dobri ljudi, ništa ne dokazuje — a sve ti je jasno.

Kalorijska vrijednost doručka ukupno (baza + dodaci): ~ 530-570 kcal

\nProteini: ~23–27 g
\nVlakna: 9–12 g
\nUgljikohidrati: ~20–28 g
\nMasti: ~34–40 g

~5-7 h bez ozbiljne gladi

$\"\"$

Mi ljudi, koliko god glumili sofisticiranu civilizaciju, i dalje zapravo volimo dobre masnoće, nešto proteina, malo vlakana i dobar osjećaj oko hrane: miris, okus, teksturu.

Tijelo nam je zapravo prilično staromodno. I dalje želi da ga se normalno hrani. I možda je upravo to jedini način prehrane koji organizam može dugoročno izdurati.

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Juha od graška i špinata s Anjom Alavanjom

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