Combinations of nuts for a snack (Kombinacije orasastih plodova za uzinu)

Content:

A) Classic combinations of nuts

B) Lower calorie mixed nuts

C) Fit mixes of nuts

D) For weight loss, a combination of nuts

E) High protein nut mixes

Why do these mixes hold satiety better?

How many grams is one portion?

How many servings of nuts for one snack should I take?

Should you use raw, roasted or salted nuts?

Schedule during the day

 A) Classic combinations of nuts: 

1. Classic mix

Ingredients: 30 g almonds, 30 g walnuts, 30 g hazelnuts, 30 g pistachios.

2. Peanut and cashew mix

Ingredients: 60 g of peanuts, 40 g of cashews.

3. Protein mixture

Ingredients: 40 g peanuts, 30 g almonds, 30 g cashews.

4. Nutty trio mix

Ingredients: 50 g cashews, 50 g hazelnuts, 20 g pistachios.

5. Energy mix

Ingredients: 40 g of peanuts, 30 g of walnuts, 30 g of almonds, 20 g of hazelnuts.

 B) Lower calorie mixed nuts 

1. Light pistachio and almond mix

Ingredients: 15 g of pistachios, 15 g of almonds.

Calories per portion: about 171 kcal.

2. Ultra light peanut, cashew and hazelnut mix

Ingredients: 10 g of peanuts, 10 g of cashews, 10 g of hazelnuts.

Calories per portion: about 175 kcal.

3. Light trio mix

Ingredients: 10 g walnuts, 10 g almonds, 10 g pistachios.

Calories per portion: about 180 kcal.

4. Minimal calorie mix

Ingredients: 10 g of pistachios, 10 g of peanuts.

Calories per portion: about 113 kcal.

 C) Fit mixes of nuts 

1. Fit mix 1

Ingredients: 40 g of almonds, 30 g of pistachios, 30 g of peanuts.

Calories: about 570 kcal for 100 g of mixture. 

2. Fit mix 2

Ingredients: 30 g walnuts, 30 g cashews, 40 g hazelnuts.

Calories; about 613 kcal per 100 g of mixture.

3. Fit mix 3

Ingredients: 40 g of pistachios, 30 g of peanuts, 30 g of hazelnuts.

Calories: about 583 kcal per 100 g of mixture.

4. Fit mix 4

Ingredients: 50 g almonds, 25 g cashews, 25 g peanuts.

Calories: about 570 kcal per 100 g of mixture.

 D) For weight loss, a combination of nuts 

1. Light mix 1

Ingredients: 15 g of pistachios, 10 g of almonds.

Calories per portion: about 142 kcal.

2. Light mix 2

Ingredients: 15 g of peanuts, 10 g of pistachios.

Calories per portion: about 141 kcal.

3. Light mix 3

Ingredients: 12 g of almonds, 13 g of hazelnuts.

Calories per portion: about 151 kcal.

4. Light mix 4

Ingredients: 10 g of walnuts, 15 g of pistachios.

Calories per serving: about 150 kcal.

 E) High protein nut mixes 

1. Protein+ mix 1 - balance

Ingredients: 20 g of peanuts, 10 g of almonds, 10 g of pistachios

Calories per portion: about 170 kcal

Proteins: about 7 g.

2. Protein+ mix 2 (pistachio focus)

Ingredients: 25 g of pistachios, 10 g of peanuts, 5 g of almonds.

Calories per portion: about 165 kcal. 

Proteins: about 6.5 g.

3. Protein+ mix 3 (the most satiating)

Ingredients: 20 g peanuts, 15 g pistachios, 5 g cashews.

Calories per portion: about 175 kcal

Proteins: about 7–8 g.

4. Protein+ mix 4 (minimum "heavy" fats)

Ingredients: 25 g of peanuts, 10 g of pistachios, 5 g of hazelnuts.

Calories per portion: about 170 kcal.

Proteins: about 7 g.

Why do these mixes hold satiety better?

• peanuts have the most protein among nuts
• pistachios have a good ratio of protein and calories
• a smaller proportion of walnuts reduces "heavy" fats that quickly increase calories without additional satiety

How many grams is one serving?

For mixed nuts, one serving for a snack is usually:

• 25–30 g for a small snack
• 30–40 g for a more filling snack

Since nuts are very nutritious and caloric, it is usually recommended to eat around 30 g per serving, which is about one small handful.

How many servings of nuts for one snack should I take?

One portion is usually eaten for one snack, i.e. about 30 g of mixed nuts. That's about one small handful.

For example:

• 1 snack = 1 portion (about 30 g)
• If you want a more filling snack or you combine nuts only with fruit, the portion can be 35-40 g.
• If you eat them with yogurt, fruit or oat porridge 20-30 g is enough.

 Should you use raw, roasted or salted nuts? 

For a snack, raw or lightly roasted, unsalted nuts are most often recommended, as they contain less salt and added fat. Here are some of the most commonly used types:

1. Raw, unsalted - the best choice for an everyday snack.
2. Dry-roasted, unsalted - a great alternative if you prefer a more intense taste.
3. Blanched (without skin) - mostly almonds or hazelnuts; they are easier to eat, but have slightly less fiber.
4. Salted and fried in oil - they are not the best choice for a regular snack due to the higher amount of salt and added fat.

 Schedule during the day 

A simple plan for how to distribute nut snacks throughout the day so that they keep you full and reduce the need to snack between meals.

Nuts are high in calories, but very filling due to their fat and fiber. They work best when they are not eaten "on the way" all the time, but at precisely defined moments.

Aim for 1 to 2 servings a day, no more.

When to take nuts for a snack?

1. Morning gap (between breakfast and lunch)

Time: around 2 to 3 hours after breakfast.

Snack 1: 15 to 20 g of nuts (about 120 to 150 kcal)

Effect: reduces the drop in energy and prevents overeating until lunch.

2. Afternoon "critical" period (between lunch and dinner)

Time: 3 to 4 hours after lunch.

Snack: 15 to 20 g of nuts (about 120 to 150 kcal).

Effect: the most important part of the day for appetite control and evening overeating.

If you only have 1 snack a day

Choose the afternoon (after lunch), because that's when most people crave sweets and snacks the most.

Portion: 20 to 25 g (about 150 to 180 kcal).

Rules that make a difference

• Do not eat directly from the package, but always measure the portion.
• Combine 2 types of nuts, no more than 3.
• Drink water before eating, because thirst often resembles hunger.
• Keep the same schedule every day so that the body gets used to the rhythm.

Sadrzaj:

A) Klasicne kombinacije orašastih plodova 

B) Niže kalorije miks orašastih plodova

C) Fit miksevi orašastih plodova

D) Za mršavljenje kombinacije orašastih plodova 

E) Visoko proteinski miksevi orašastih plodova

Zašto ovi miksevi bolje drže sitost?

Koliko grama je jedna porcija?

Koliko porcija orašastih plodova za jednu užinu trebam da uzmem?

Da li koristiti sirove, pečene ili slane orašaste plodove?

Plan rasporeda tokom dana

A) Klasicne kombinacije orašastih  plodova: 

1. Klasična mešavina

Sastojci: 30 g badema, 30 g oraha, 30 g lešnika, 30 g pistaća.

2. Kikiriki i indijski orasi miks

Sastojci: 60 g kikirikija, 40 g indijskih oraha.

3. Proteinska mešavina

Sastojci: 40 g kikirikija, 30 g badema, 30 g indijskih oraha.

4. Orasasti trio miks

Sastojci: 50 g indijskih oraha, 50 g lešnika, 20 g pistaća.

5. Energetska mešavina

Sastojci: 40 g kikirikija, 30 g oraha, 30 g badema, 20 g lešnika.

 B) Niže kalorije miks orašastih plodova    

1. Lagani pistaći i bademi miks

Sastojci: 15 g pistaća, 15 g badema.

Kalorije po porciji: oko 171 kcal.

2. Ultra lagani kikiriki, indijski orah i lešnik miks

Sastojci: 10 g kikirikija, 10 g indijskih oraha, 10 g lešnika.

Kalorije po porciji: oko 175 kcal.

3. Lagani trio miks

Sastojci: 10 g oraha, 10 g badema, 10 g pistaća.

Kalorije po porciji: oko 180 kcal.

4. Minimalno kalorija miks

Sastojci: 10 g pistaća, 10 g kikirikija.

Kalorije po porciji: oko 113 kcal.

 C) Fit miksevi orašastih plodova  

1. Fit miks 1

Sastojci: 40 g badema, 30 g pistaća, 30 g kikirikija.

Kalorije: oko 570 kcal za 100 g mesavine.

 2. Fit miks 2

Sastojci: 30 g oraha, 30 g indijskih oraha, 40 g lešnika.

Kalorije; oko 613 kcal na 100 g mešavine.

3. Fit miks 3

Sastojci: 40 g pistaća, 30 g kikirikija, 30 g lešnika.

Kalorije: oko 583 kcal na 100 g mešavine.

4. Fit miks 4

Sastojci: 50 g badema, 25 g indijskih oraha, 25 g kikirikija.

Kalorije: oko 570 kcal na 100 g mešavine.

 D) Za mršavljenje kombinacije orašastih plodova  

1. Lagani miks 1

Sastojci: 15 g pistaća, 10 g badema.

Kalorije po porciji: oko 142 kcal.

2. Lagani miks 2

Sastojci: 15 g kikirikija, 10 g pistaća.

Kalorije po porciji: oko 141 kcal.

3. Lagani miks 3

Sastojci: 12 g badema, 13 g lešnika.

Kalorije po porciji: oko 151 kcal.

4. Lagani miks 4

Sastojci: 10 g oraha, 15 g pistaća.

Kalorije po porciji: oko 150 kcal.

 E) Visoko proteinski miksevi orašastih plodova 

1. Protein+ miks 1 - balans 

Sastojci: 20 g kikirikija, 10 g badema, 10 g pistaća

Kalorije po porciji: oko 170 kcal

Proteini: oko 7 g.

2. Protein+ miks 2 (pistaći fokus)

Sastojci: 25 g pistaća, 10 g kikirikija, 5 g badema.

Kalorije po porciji: oko 165 kcal. Proteini: oko 6.5 g.

3. Protein+ miks 3 (najzasitniji)

Sastojci: 20 g kikirikija, 15 g pistaća, 5 g indijskih oraha.

Kalorije po porciji: oko 175 kcal

Proteini: oko 7–8 g.

4. Protein+ miks 4 (minimalno “teške” masti)

Sastojci: 25 g kikirikija, 10 g pistaća, 5 g lešnika.

Kalorije po porciji: oko 170 kcal.

Proteini: oko 7 g.

Zašto ovi miksevi bolje drže sitost?

• kikiriki ima najviše proteina među orašastim plodovima
• pistaći imaju dobar odnos proteina i kalorija
• manji udeo oraha smanjuje “teške” masti koje brzo dižu kalorije bez dodatne sitosti

Koliko grama je jedna porcija?

Za mešavinu orašastih plodova, jedna porcija za užinu obično iznosi:

• 25–30 g za manju užinu
• 30–40 g za zasitniju užinu

Pošto su orašasti plodovi veoma hranljivi i kalorični, najčešće se preporučuje oko 30 g po porciji, što je otprilike jedna manja šaka.

Koliko porcija orašastih plodova za jednu užinu trebam da uzmem?

Za jednu užinu najčešće se jede jedna porcija, odnosno oko 30 g mešavine orašastih plodova. To je otprilike jedna manja šaka.

Na primer:

• 1 užina = 1 porcija (oko 30 g)
• Ako želiš zasitniju užinu ili orašaste plodove kombinuješ samo sa voćem, porcija može biti 35–40 g.
• Ako ih jedeš uz jogurt, voće ili ovsenu kašu, dovoljno je 20–30 g.

 Da li koristiti sirove, pečene ili slane orašaste plodove? 

Za užinu se najčešće preporučuju sirovi ili blago pečeni, neslani orašasti plodovi, jer sadrže manje soli i dodatih masnoća. Evo kako se pojedine vrste najčešće koriste:

1. Sirovi, neslani – najbolji izbor za svakodnevnu užinu.
2. Suvo pečeni, neslani – odlična alternativa ako više volite intenzivniji ukus.
3. Blanširani (bez kožice) – uglavnom bademi ili lešnici; lakši su za jelo, ali imaju nešto manje vlakana.
4. Slani i prženi u ulju – nisu najbolji izbor za redovnu užinu zbog veće količine soli i dodatih masnoća.

 Plan rasporeda tokom dana 

Jednostavni plan kako da rasporedite užine orašastih plodova tokom dana tako da drže sitost i smanje potrebu za grickanjem između obroka.

Orašasti plodovi su kalorični, ali veoma zasitni zbog masti i vlakana. Najbolje rade kad se ne jedu “usput” stalno, nego u tačno određenim momentima.

Cilj je 1 do 2 porcije dnevno, ne više.

Kada uzeti orašaste plodove za užinu?

1. Jutarnji razmak (između doručka i ručka)

Vreme: oko 2 do 3 sata posle doručka.

Užina 1: 15 do 20 g orašastih plodova (oko 120 do 150 kcal)

Efekat: smanjuje pad energije i sprečava pregladnjivanje do ručka

2. Popodnevni “kritični” period (između ručka i večere)

Vreme: 3 do 4 sata posle ručka.

Uzina: 15 do 20 g orašastih plodova (oko 120 do 150 kcal).

Efekat: najvažniji deo dana za kontrolu apetita i večernje prejedanje.

Ako imaš samo 1 užinu dnevno

Izaberi popodne (posle ručka), jer tada većina ljudi najviše “puca” na slatko i grickalice.

Porcija: 20 do 25 g (oko 150 do 180 kcal)

Pravila koja prave razliku

• Ne jesti direktno iz pakovanja, nego uvek odmeri porciju.
• Kombinuj 2 vrste orašastih plodova, ne više od 3.
• Pij vodu pre uzine, jer žeđ često liči na glad.
• Drži isti raspored svaki dan da telo navikne ritam.