Farmer's menu. Sample diet menu according to the genetic code “landowner-cultivator”

Our respected naturalist, James D'Adamo, who created the foundations of the "Blood Type Diet", described by his son Peter D'Adamo in the book "4 Blood Types - 4 Paths to Health", made many people who want to lose weight believe in the fact that people with Blood group II appeared thanks to the invention of agriculture.

We also like the arguments of this theory. But we absolutely disagree with the later statements that carriers of such genes and such blood are born vegetarians.

There is no doubt that the development of agriculture has changed the human digestive organs for the better, “teaching” how to more effectively “fight” complex carbohydrates supplied to our body by cereals, flour and its derivatives. Our body was able to constantly extract energy from root crops (such as turnips, beets, carrots and later potatoes) only because now root crops are not obtained through wild gathering, but have become permanent masters of fields and beds.

But the body learned to break down carbohydrates and obtain energy from them not 2-5 thousand years ago, but millions of years earlier. Another thing is that the constant inclusion of large amounts of complex carbohydrates (starch, after all) in the diet helped young humanity survive during a period of sharp increase in the number of individuals in a limited space.

Scientists are still arguing about the advantages or disadvantages of this way of life and nutrition at the dawn of time or in the Middle Ages. But something else is important to modern nutritionists, namely: a sharp reduction in carbohydrate consumption leads to weight loss and normalization of a person’s weight. It is not for nothing that the Atkins diet or the astronaut diet born from it, “Kremlin”, “Rublevskaya” are so popular.

What dietary features did the ancestors have that passed on the “landowner-cultivator” genotype to their descendants?

Firstly, they still did not have simple carbohydrates in their diet (fructose, pure sucrose).

Secondly, the diet still contained a small percentage of fat (no more than 40 g per day).

Thirdly, dairy and fermented milk foods appeared. The latter is most easily broken down by the digestive system and is absorbed by our contemporaries. The invention of cheese made it possible to store dairy products for a long time (which was especially important in winter for young people).

The human body has learned to break down fats and proteins in fermented milk products well. Replacing grains with fermented milk products provides a particularly beneficial dietary effect.

Fourthly, cereals and grains began to occupy a significant share in the diet. The energy obtained from grains was completely consumed only during high physical activity and exhausting physical labor. In winter, with a decrease in physical activity, the constant consumption of cereals and baked goods, replacing vegetables, fruits and meat, led (and still leads) to persistent weight gain.

A paradox arises: despite the very good digestibility of dishes and products made from cereals by this group of people, it is easiest for this genotype to lose weight by limiting the consumption of just such food, or by shifting the emphasis of nutrition towards vegetable dishes with the presence of meat and fish.

This is due to the fact that the energy consumption of a modern person has decreased from 4-5 thousand kilocalories per day (during the period of ancient history, when this type of nutrition was most effective) to the current minimum of 2-2.5 thousand.

Fifthly, livestock breeding during the formation of the “landowner-cultivator” genotype was just in its infancy and was seasonal. In late autumn, most livestock were slaughtered, since humanity had not yet figured out how to feed them in winter. For this reason, lean meat of young animals was eaten. This is the main feature of the landowner-farmer genotype in meat consumption. The vast majority of dishes were prepared from low-fat, i.e., dietary meat products.

Sixthly, the heat treatment of products has been constantly improved. Fried and boiled food began to be prepared using vegetable fats.

Now it becomes clear how to build a diet according to the genetic type of the farmer-landowner.

It should be a low-fat food, rich in fiber and containing both complex carbohydrates (cereals and root vegetables) and simple carbohydrates (sugars), which our body receives when digesting vegetables and fruits.

When meat is included in the menu, the content of grain or flour foods in our diet decreases sharply.

The diet should include fish and seafood at least 2 times a week.

With this diet, replacing any dishes made from cereals and cereals (including flour dishes and bread) with fermented milk products (including low-fat cheeses, dietary cottage cheese and yogurt) is only welcome. This genotype most easily converts excess carbohydrates from cereals and potatoes into fat reserves.

In those distant times, honey was not an equivalent substitute for sugar as it is understood today, although as much as 2 teaspoons of sugar are allowed with hot drinks in the morning.

Before moving on to the menu of the weekly express diet according to the gene code of landowners and farmers, we bring to your attention a list of food products based on this criterion.

Question answer

Has anyone tried a real prehistoric diet?

Canadian scientists from the University of Toronto recently tested in practice the diet that our ultra-distant ancestors followed before the emergence of the species homo sapiens. Within two weeks, the level of “bad” cholesterol in the volunteer’s blood decreased by 33 percent. According to the volunteers themselves, the diet was not very pleasant, but tolerable. (The fiber content of such a diet is 5 times more than what a modern person needs.) Foods such as meat, butter and cheese were naturally excluded.

A diet consisting of roots and root vegetables, nuts and berries produced positive changes within a week of starting it. Thus, cholesterol levels decreased more than with the use of potent drugs or modern low-fat diets.

List of foods for the diet according to the genetic code “landowner-cultivator”

Products	Useful	Not recommended
Meat products	veal, lean pork, lamb and young lamb, rabbit and hare meat	fatty and old beef and pork, fatty bacon, smoked and salted lard, fatty ham and ham, boiled sausages, half-smoked sausages, dried meat in limited quantities
Bird	chicken (except skin), chickens, turkey, partridge, quail, pheasant, ostrich, poultry eggs, liver, poultry heart and brains	fat goose, smoked poultry, (duck is allowed in limited quantities)
Fish	pike, bream, perch, sturgeon, trout, mackerel, cod, tuna (mackerel), carp, eel, anchovies and other small fish (ruff, gudgeon), dried fish, hot and cold smoked fish.	halibut, beluga, catfish, flounder, haddock, salted herring, smoked salmon and other fatty varieties of sea fish; Sea fish caviar is recommended in small quantities
Sea products	crayfish, mussels, oysters.	shrimp, crab, lobster, lobster, squid, octopus, scallops, seaweed in limited quantities
Dairy products	soft cheeses1 with a fat content from 5% to 20%, including feta cheese, goat cheese, natural yogurt or kefir and drinking fermented milk products with a fat content of no more than 5%, low-fat cottage cheese (up to 9%)	butter, full-fat and sweet yoghurts, goat milk, ice cream, processed cheeses, spreads (i.e. margarines with added butter)

bgcolor=white>Vegetable oils, nuts, mushrooms

Products	Useful	Not recommended
olive, sunflower, rapeseed oil (no more than 40 ml of total fat per day), walnuts, pumpkin seeds, pine and almond nuts, sunflower seeds (no more than 1 cup per week), mushrooms (all edible varieties)	peanut, corn, cottonseed oil, peanuts, cashews, pistachios, legumes - cocoa.
Cereals and legumes	peas, beans, sprouted grain bread, wholemeal bread, crispbread, rye bread. Buckwheat porridge, millet oatmeal, semolina in limited quantities (in the morning - 100-150 g, in the afternoon or evening - only in the absence of meat and vegetables)	corn flakes, cereals (regular consumption), pasta, wheat bread and baked goods (including cookies, buns, biscuits, cakes, pastries) corn, soybeans, beans (lentils in limited quantities) rice, salads with rice.
Vegetables	beets, carrots, cucumbers, tomatoes, bell peppers, zucchini, cauliflower, broccoli, Brussels sprouts, kohlrabi, all types of Chinese cabbage, onions, asparagus, Jerusalem artichoke, pumpkin, rutabaga, turnips, radish, parsley, garlic, spinach	eggplants, potatoes, sweet potatoes
Fruits and berries	bananas, pears, cherry plums, plums, apricots, grapefruits, lemons, olives, pomegranate, cranberries, lingonberries, blueberries, blueberries, cloudberries, currants	figs, oranges, tangerines, cherries, strawberries, wild strawberries, raspberries, melon, watermelon, grapes, dried fruits (prunes)

There is a new nutritional boom - everyone is losing weight according to their blood types. Some citizens are in a hurry to create their own individual diet, others simply read books on this topic, fortunately there are a great many of them. What is the blood type diet?

Divide into groups

Doctors have long noticed that people following the same low-calorie diet lose weight in different ways - some manage to lose 10 kilograms in 10 days, while others barely lose two.

This sensational method was, of course, invented by the Americans. Which, in general, is not surprising - in a country that ranks first in the world in terms of the number of obese people, the best efforts are devoted to the fight against excess weight. American doctor James D'Adamo suggested that the factor influencing the rate of weight loss is blood type. Later, his son Peter summarized the research results and developed a new theory of the blood type diet.

Nutrition, according to blood type, is associated with human evolutionary development, i.e., with the consumption of foods at different stages of human evolution.

And who are the ancestors? Modern man must remember the food preferences of distant ancestors, so as not to disturb the genetic rhythm of the body.

The most ancient is the first blood group. It appeared about 40,000 years ago, when the first people on the planet - Cro-Magnons - carriers of this blood type, mainly hunted, and therefore meat was their main food product. As well as berries, roots and leaves.

In the process of evolution, man changed his lifestyle, receiving new food. As a result, from the original blood group, three new ones emerged, better adapted to new living conditions.

So, the second blood group appears between 25,000 and 15,000 BC. It was then that hunters began to turn into farmers.

People with the third blood group are distant descendants of nomads. This blood group appears 10 - 15 thousand years BC. They ate meat and dairy products.

The fourth, the rarest blood group, appeared as a result of mixing the second and third, when barbarian nomads captured the territories of peaceful landowners.

Hunter's Diet(I)

A hunter by nature is a meat eater, therefore, with an active lifestyle, he cannot gain weight from meat; the extra pounds will come from bread, wheat, grains, beans, lentils, and beans. Cabbage, cauliflower, and Brussels sprouts will also contribute to obesity. But the first aid to weight loss will be seafood, seaweed, liver, meat, broccoli, spinach.

Diet, "farmer" (II)

The first vegetarians on the planet were people with the second blood group. Therefore, foods that contribute to the accumulation of extra pounds for you: meat, dairy foods, beans and wheat, consumed in excess. But vegetable oils, soy products, vegetables and pineapples will be the best helpers in the fight against extra pounds.

Nomad Diet(III)

“Nomad” is a big fan of milk and dairy products. Digests meat well. Extra pounds are gained from corn, lentils, peanuts, buckwheat and wheat. When dieting, people with this blood type should give preference to green vegetables, meat, eggs, and low-fat dairy products.

Diet of the “nomadic farmer” (hybrid)

The blood of people of blood group IV carries signs of the second and third groups. Therefore, the diet becomes a little more complicated. Foods that promote weight gain for people with blood type IV: red meat, beans, seeds, corn, buckwheat, wheat. Products that promote weight loss are seafood, fish, dairy products, green vegetables, seaweed, pineapples.

What's on our menu today? Recommendations for nutrition and lifestyle for each blood type are very simple, and it won't be difficult for you to choose your own menu. All products are divided into three groups: especially useful, neutral and harmful. Give preference to healthy ones, sometimes include neutral ones in your diet and try to avoid harmful ones. If you want to lose weight, don’t overeat even healthy foods. By listing prohibited foods, nutritionists do not mean at all that they will bring you extra pounds or provoke any serious diseases; simply, by entering into chemical reactions with your blood, they can slow down your metabolism.

Hunter menu

Especially healthy products: lamb, beef, veal, lamb, perch, salmon, cod, pike, fresh herring, flaxseed oil, olive oil, artichoke, broccoli, onion, parsley, horseradish, garlic, spinach, figs, plums, vegetable juices.

Neutral: chicken, turkey, duck, rabbit, anchovies, squid, crabs, shrimp, soft cheeses, butter.

Harmful: pork, goose, caviar, salted herring, dairy products, peanuts, pistachios, legumes, corn flakes, porridge (except buckwheat), pasta, eggplant, mushrooms, cabbage, potatoes, butter.

Farmer's menu

Especially healthy products: chicken, turkey, perch, carp, cod, sardines, flaxseed oil, olive oil, peanuts, pumpkin seeds, legumes, grain products, buckwheat porridge, broccoli, onions, carrots, parsley, horseradish, spinach, garlic, apricots, pineapples, cherries, raisins, figs, lemons, plums, prunes. Neutral: white beans, green peas, yogurt, kefir, homemade cheese, pasta.

Harmful: meat (except chicken, turkey), shrimp, lobster, herring, butter, hard cheese, red beans, kidney beans, wheat bran, eggplant, sweet peppers, cabbage, potatoes, olives. Orange and tomato juice are also not for you.

Nomad Menu

Healthy products: milk and dairy products, lamb, rabbit meat, lamb, fish and seafood products, olive, flaxseed oil, beans, eggplants, all types of cabbage, mushrooms, peppers, beets, carrots, almost all types of fruits, except persimmons and pomegranates. Neutral: Most types of nuts and seeds.

Harmful: poultry, shrimp, crab, lobster, ice cream, processed cheese, peas, beans, lentils, buckwheat, rye bread, tomatoes.

Hybrid menu

Healthy foods: lamb, rabbit, turkey, lamb, tuna, perch, trout, cod, pike, low-fat dairy products, eggs, olive oil, oatmeal, rice, bread, eggplant, broccoli, cucumbers, beets, parsley, garlic , pineapples, grapes, cherries, figs, kiwi, lemons, gooseberries.

Harmful: beef, chicken, pork, veal, duck, crayfish, beluga, crabs, shrimp, butter, corn, sunflower oil, buckwheat porridge, cornmeal baked goods, mushrooms, sweet peppers, radishes, black olives, oranges, bananas , pomegranates, persimmons.

Dear readers, when combining food products, if possible, adhere to the separation of protein and carbohydrate foods in one meal. Protein foods are recommended to be consumed at lunch, carbohydrate foods in the evening. In order not to disrupt the digestion process between the intake of protein and carbohydrate foods, there should be a pause of at least 4 hours. This is the time to have a snack! some neutral dish, raw vegetables or fruits.

What are you having for lunch today? Vegetable salad, borscht, soup, potatoes, chicken? These dishes and products have become so familiar to us that we already consider some of them to be originally Russian. I agree, several hundred years have passed, and they have become firmly established in our diet. And I can’t even believe that people once did without the usual potatoes, tomatoes, sunflower oil, not to mention cheeses or pasta.

Providing food has always been the most important issue in people's lives. Based on climatic conditions and natural resources, each nation developed hunting, cattle breeding and plant growing to a greater or lesser extent.
Kievan Rus as a state was formed in the 9th century AD. By that time, the Slavs' diet consisted of flour products, cereals, dairy products, meat and fish.

The cereals grown were barley, oats, wheat and buckwheat, and rye appeared a little later. Of course, the main food product was bread. In the southern regions it was baked from wheat flour, while in the northern regions rye flour became more widespread. In addition to bread, they also baked pancakes, pancakes, flatbreads, and on holidays - pies (often made from pea flour). Pies could have various fillings: meat, fish, mushrooms and berries.
Pies were made either from unleavened dough, such as is now used for dumplings and dumplings, or from sour dough. It was called that because it was really sour (fermented) in a large special vessel - a kneading bowl. The first time the dough was kneaded from flour and well or river water and placed in a warm place. After a few days, the dough began to bubble - this was the wild yeast, which is always in the air, “working”. Now it could be used for baking. When preparing bread or pies, they left a little dough in the leaven, which was called sourdough, and the next time they just added the required amount of flour and water to the leaven. In every family, the leaven lived for many years, and the bride, if she went to live in her own house, received a leaven with leaven as a dowry.

For a long time in Rus', jelly was considered one of the most common sweet dishes.In Ancient Rus', jelly was prepared on the basis of rye, oat and wheat decoctions, which were sour in taste and had a grayish-brown color, which was reminiscent of the color of the coastal loam of Russian rivers. The jelly turned out to be elastic, reminiscent of jelly and jellied meat. Since there was no sugar in those days, honey, jam or berry syrups were added for taste.

Porridge was very popular in Ancient Rus'. Mostly they were wheat or oatmeal, made from whole grains, which were steamed in the oven for a long time so that they were soft. A great delicacy was rice (Sorochinskoe millet) and buckwheat, which appeared in Rus' along with the Greek monks. Porridges were seasoned with butter, linseed or hemp oil.

An interesting situation in Rus' was with vegetable products. There was no trace of what we use now. The most common vegetable was radish. It was somewhat different from the modern one and was many times larger. Turnips were also widely distributed. These root vegetables were stewed, fried and made into pie filling. Peas have also been known in Rus' since ancient times. They not only boiled it, but also made flour from it, from which they baked pancakes and pies. In the 11th century, onions and cabbage began to appear on tables, and a little later - carrots. Cucumbers will appear only in the 15th century. And the nightshades we are used to: potatoes, tomatoes and eggplants came to us only at the beginning of the 18th century.
In addition, wild sorrel and quinoa were consumed as plant foods in Rus'. Numerous wild berries and mushrooms supplemented the plant diet.

Among the meat foods we knew were beef, pork, chickens, geese and ducks. Horse meat was eaten little, mainly by military personnel during campaigns. Often there was meat from wild animals on the tables: venison, wild boar and even bear meat. Partridges, hazel grouse and other game were also eaten. Even the Christian Church, which spread its influence and considered eating wild animals unacceptable, was unable to eradicate this tradition. The meat was fried over coals, on a spit (skewered), or, like most dishes, stewed in large pieces in the oven.
They ate fish quite often in Rus'. Mostly it was river fish: sturgeon, sterlet, bream, pike perch, ruff, perch. It was boiled, baked, dried and salted.

There were no soups in Rus'. The famous Russian fish soup, borscht and solyanka appeared only in the 15th-17th centuries. There was "tyura" - the predecessor of modern okroshka, kvass with chopped onions and seasoned with bread.
In those days, as in ours, Russian people did not avoid drinking. According to The Tale of Bygone Years, the main reason for Vladimir’s refusal to Islam was the sobriety prescribed by that religion. " Drinking", - he said, " This is the joy of the Russians. We can't live without this pleasure"Russian booze for the modern reader is invariably associated with vodka, but in the era of Kievan Rus they did not drink alcohol. Three types of drinks were consumed. Kvass, a non-alcoholic or slightly intoxicating drink, was made from rye bread. It was something reminiscent of beer. It was probably traditional drink of the Slavs, as it is mentioned in the records of the journey of the Byzantine envoy to the Hun leader Attila at the beginning of the fifth century, along with honey. Honey was extremely popular in Kievan Rus. It was brewed and drunk by both laymen and monks. According to the chronicle, Prince Vladimir the Red Sun ordered three hundred cauldrons of honey on the occasion of the opening of the church in Vasilevo. In 1146, Prince Izyaslav II discovered five hundred barrels of honey and eighty barrels of wine in the cellars of his rival Svyatoslav. Several varieties of honey were known: sweet, dry, with pepper, and so on. They drank and wine: wines were imported from Greece, and, in addition to princes, churches and monasteries regularly imported wine for the celebration of the liturgy.

This was the Old Church Slavonic cuisine. What is Russian cuisine and what is its connection with the Old Church Slavonic? Over the course of several centuries, life and customs changed, trade relations expanded, and the market was filled with new products. Russian cuisine has absorbed a large number of national dishes of various nations. Something was forgotten or replaced by other products. However, the main trends of Old Church Slavonic cuisine in one form or another have survived to this day. This is the dominant position of bread on our table, a wide range of pastries, cereals, and cold snacks. Therefore, in my opinion, Russian cuisine is not something isolated, but a logical continuation of Old Church Slavonic cuisine, despite the fact that it has undergone significant changes over the centuries.
What is your opinion?

Option I	Option II	Option III
BREAKFAST 8.30
Omelette of 2 eggs with tomatoes, 2 sandwiches with any soft cheese on thin triangular slices of grain bread (15 g each). Coffee with 2 teaspoons of sugar	100-150 g oatmeal, 2 hot cheese sandwiches. 1 banana or 2 tangerines. Fruit tea "Greenfield" with 2 teaspoons of sugar.	2 sandwiches with salted fish on thin triangular slices of grain bread (15 g each). 1 pear. A cup of tea with 2 teaspoons of sugar
LUNCH 13.00
Vegetable salad with diet sauce. Cabbage soup. Meat stewed with mushrooms and vegetable side dish. 1 glass of tomato juice or diet yogurt.	Seafood salad. Chicken Kiev with vegetable garnish. 150 g apple juice. 1 cup of coffee without sugar or low-fat kefir.	Olivier salad with 15% sour cream or dietary mayonnaise. Chicken fillet with soy sauce and vegetable side dish. 1 glass of cola light (no sugar).
afternoon tea 16.00
100 g fish pie (pie). Hibiscus tea without sugar	Salad from vegetables suggested in the list of products. Fruit tea "Greenfield".	Vegetable schnitzel. 100 g cheesecake with cottage cheese. 1 glass of Danone drinking yoghurt
DINNER 19.00
Salad of crab sticks with pepperoni and corn. Stewed vegetables in soy sauce. Green tea (no sugar).	Salad of tomatoes and cucumbers. Stewed meat with buckwheat and soy sauce. 1/2 cup apple juice. 1 cup of coffee without sugar.	Fruit salad with low-fat yogurt. Cauliflower stewed in soy sauce. 1 cup of coffee without sugar.

To summarize, it is necessary to note the following: a person who has inherited the nutritional genotype of a landowner ancestor digests dinner much more efficiently than representatives of other genotypes. (Although everyone’s metabolism decreases in the evening.) There are both advantages and disadvantages here. Perhaps this is due to the fact that the ancestors, carriers of this genetic code, constantly received the main energy from food at sunset.

Knowing that the body first absorbs carbohydrates and replenishes glycogen reserves (a polymer of the same carbohydrates, or rather glucose), and only then fats and proteins, you can easily understand how much dinner should “cost” in energy terms. As much as is necessary to replenish the energy spent during the day. Or a little less if you want to lose excess weight.

To do this, you need to determine your usual daily energy expenditure. It is not difficult. Fortunately, absolute accuracy is not needed here.

If your life is associated with high vital activity from early morning to late evening, then in order to feel comfortable, you need to get and spend 3000 kcal per day.

With a moderately active life and increasing activity towards the night - 2500 kcal.

With low activity, where “sedentary” work takes 8 hours, and bursts of energy are observed only 2-3 times a week (for example, training or “partying” at a club) - 2100 kcal.

Usually, to lose weight, it is enough for a person to reduce his daily food intake by 300-500 kcal.

How many hundreds of calories you need for dinner is easy to determine. However, some ladies should still be reminded what 100 kcal is in material terms, using a simple table.

The table, of course, is far from complete, but even it gives an idea that it is just as easy to replace lost calories as it is to overdo it. Excess energy is accumulated by the body and stored in fat reserves, including at the waist and hips, but getting rid of this reserve is not easy.

This table will help you avoid gaining more than 700-800 kcal at dinner. A list of products proposed for the nutritional genotype of the landowner ancestor and a sample menu will also come to the rescue.

To do this, you don’t need to cut off a third of a piece of steak or divide the candy in half. Show your extraordinary imagination when choosing dishes both at home and in a cafe during lunch.

You will succeed if you approach your diet creatively, and not copy common (standard) recipes day after day.