Vreme varenja (pražnjenja želuca i početne digestije) zavisi od sastava obroka, količine, kombinacije namirnica, individualnog metabolizma i stanja digestivnog sistema. Ipak, postoje okvirni proseci koji se koriste u nutricionizmu.
Ispod je orijentaciono vreme varenja po grupama namirnica.
Tečnosti (15–60 minuta)
1. Voda
2. Biljni čajevi
3. Bistre supe i bujoni
4. Sveže ceđeni sokovi (bez pulpe)
Napomena: tečnosti napuštaju želudac najbrže.
Voće (30 minuta – 2 sata)
1. Lubenica, dinja 30–45 min
2. Citrusi (narandža, grejp) 30–60 min
3. Jabuka, kruška 1–2 sata
4. Banana 1–2 sata
5. Suvo voće 2–3 sata
Napomena: voće se najbrže vari kada se jede samostalno.
Povrće (1 – 3 sata)
1. Lisnato povrće (zelena salata, spanać) 1–1,5 h
2. Krastavac, paradajz, tikvica 1–2 h
3. Šargarepa, brokoli, karfiol 2–3 h
4. Krompir 2–3 h
Ugljeni hidrati – skrob i žitarice (2 – 4 sata)
1. Beli pirinač 2–3 h
2. Integralni pirinač 3–4 h
3. Testenina 3–4 h
4. Hleb (beli) 2–3 h
5. Hleb (integralni hleb) 3–4 h
6. Ovsene pahuljice 2–3 h
Proteini biljnog porekla (2 – 4 sata)
1. Pasulj, sočivo, leblebije 3–4 h
2. Soja i proizvodi od soje 3–4 h
3. Orašasti plodovi i semenke 3–5 h
Proteini životinjskog porekla (3 – 6 sati)
1. Jaja 2–3 h
2. Riba 3–4 h
4. Govedina, svinjetina 4–6 h
5. Prerađeno meso 5–6 h
Mlečni proizvodi (2 – 5 sati)
2. Sveži sir 3–4 h
3. Tvrdi sirevi 4–5 h
4. Punomasno mleko 3–4 h
Masti (usporavaju varenje)
1. Ulje, puter, margarin 4–6 h
2. Pržena hrana 5–8 h
Napomena: masti ne vare se same, ali znatno usporavaju varenje celog obroka.
Kombinovani obroci (4 – 8 sati)
1. Pica
2. Hamburger
3. Teški mesni obroci sa prilogom
4. Dezerti bogati mastima
Važne napomene
- Što je obrok masniji i obilniji, duže se vari
- Kuvana hrana se vari brže od sirove
- Stres, brzina jedenja i loše kombinacije produžavaju varenje
- Osećaj gladi ne znači da je prethodni obrok potpuno svaren
Digestion time (stomach emptying and initial digestion) depends on the composition of the meal, quantity, combination of foods, individual metabolism and state of the digestive system. However, there are rough averages that are used in nutrition.
Below is the approximate digestion time by food group.
Liquids (15–60 minutes)
1. Water
2. Herbal teas
3. Clear soups and broths
4. Freshly squeezed juices (without pulp)
Note: liquids leave the stomach the fastest.
Fruit (30 minutes – 2 hours)
1. Watermelon, melon 30–45 min
2. Citrus fruits (orange, grapefruit) 30–60 min
3. Apple, pear 1–2 hours
4. Banana 1–2 hours
5. Dried fruit for 2–3 hours
Note: fruit is digested the fastest when eaten alone.
Vegetables (1 – 3 hours)
1. Leafy vegetables (lettuce, spinach) 1–1.5 h
2. Cucumber, tomato, zucchini 1–2 hours
3. Carrots, broccoli, cauliflower 2–3 hours
4. Potatoes 2–3 hours
Carbohydrates - starch and cereals (2 - 4 hours)
1. White rice 2–3 h
2. Integral rice 3–4 h
3. Pasta 3–4 hours
4. Bread (white) 2–3 h
5. Bread (integral bread) 3–4 h
6. Oat flakes 2–3 h
Proteins of plant-based origin (2-4 hours)
1. Beans, lentils, chickpeas 3–4 hours
2. Soy and soy products 3–4 h
3. Nuts and seeds 3–5 h
Proteins of animal origin (3-6 hours)
1. Eggs 2–3 h
2. Fish 3–4 hours
4. Beef, pork 4–6 h
5. Processed meat 5–6 h
Dairy products (2-5 hours)
2. Fresh cheese 3–4 h
3. Hard cheeses 4–5 h
4. Whole milk 3–4 hours
Fats (slow down digestion)
1. Oil, butter, margarine 4–6 h
2. Fried food 5–8 h
Note: fats are not digested by themselves, but they significantly slow down the digestion of the entire meal.
Combined meals (4-8 hours)
1. Pizza
2. Hamburger
3. Heavy meat meals with a side dish
4. Desserts rich in fat
Important notes
- The fattier and larger the meal, the longer it takes to digest
- Cooked food is digested faster than raw food
- Stress, speed of eating and bad combinations prolong digestion
- The feeling of hunger does not mean that the previous meal has been completely digested
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