A nutritionist explains the combination of foods for digestion – Wired PR Lifestyle Story
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No wonder food can make or break your health goals. Food is a medicine. In many ways, it can improve digestion and make energy sustainable well-equipped refrigerator outside. But most people ignore a simple but powerful phenomenon: the order of eating. The order of eating or the sequencing of food can change completely.
From a sustainable point of view, there is no need to eliminate major food groups (e.g. Carbohydrates) to be well. Rather, if you want to improve your health, especially yours blood sugar level, consider the order in which you eat your food. It can be just as important as what’s on the plate. Like combining food, the order of eating is not new. In fact, the principles appeared for the first time In the first medicine of Ayurveda. Is the ad worth it? Let’s go inside.
What is a food combination?
Complexities aside, here’s the gist of combining food: Food combination it is a style of eating that supports certain combinations of foods. The notion is that foods are digested at different speeds, have different passage times in our digestive tract, and require specific pH environments. For example, proteins need an acidic environment to break down, while carbohydrates need an alkaline environment.
Despite its popularity, it does exist no evidence to uphold previous claims. However, this does not mean that certain aspects of the food combination are off the table. The way you combine foods can be important. For example, there are evidence-based food combinations to significantly improve or reduce the digestion and absorption of certain foods. Examples include adding Foods rich in vitamin C. to increase the absorption of iron with foods rich in iron.
There is a diet
Wondering how the food combination became popular? As I said, the principles of combining foods are not new. They were expanded in the mid-1800s, with the term “trophology” or “food combination science”. Eventually, Dr. Hay revived these principles — the father of the Hay diet. Known in the 1930s, There is a diet It’s based on the idea that you should avoid combining certain foods. The reason is that some combinations interfere with digestion and can increase the body’s level of acidity.
As for the Hay diet, all foods fall into three categories: alkaline, acidic, and neutral. Alkaline foods are high in carbohydrates, such as rice, grains, and potatoes. Acidic foods are high in protein (dairy, meat, etc.). Neutral foods include fats, such as nuts and green leaves. He also points out that an empty stomach for fruit breakfast is best.
Is there any scientific evidence to support the food combination?
Over time, Dr. Hay’s diet has encouraged a cultured following of health fans. Although there is no scientific evidence to support the health benefits of combining foods, anecdotal evidence speaks for itself. Despite the lack of scientific evidence, you will notice an improvement in your digestion, energy, and cognitive function. Seeing that we are all bio-individuals, we all digest and assimilate nutrients differently, don’t knock until we try: Combining foods is worth trying.
A common combination of foods Rules
Proponents of combining foods suggest that consuming protein with carbohydrates can lead to gas, inflatables, and poor digestion, which in turn can lead to poor nutrient absorption. Based on these theories, diets that combine foods recommend consuming certain foods on their own or in specific combinations to improve digestion.
Things to do:
1. Eat fruit on an empty stomach.
2. Non-starchy vegetables (green leaves) can be combined with protein, fat or carbohydrates.
3. Wait 3-4 hours before meals before changing categories.
Do not:
1. Consume starches and proteins at the same meal / together.
2. Take fats and proteins at the same meal / together.
3. Combine starches with acidic foods.
4. Combine different types of protein.
5. Eat fruits and vegetables at the same time.
6. Drink fluids at meals.
In what order should I eat my food?
As you can see, combining food has several rules (wider than the list above!). The order of eating, on the other hand, is much easier. Less about food combinations and more about the order you eat. Ideally, you want to start your meal with vegetables and protein and end up with carbs. Research shows that this can keep you going fuller, longer (the same foods if you eat them in reverse order) and can help blood sugar regulation.
To be even more specific, it is advisable to make a salty meal rather than a sweet one for breakfast. For example, eggs grown in pastures and organic vegetables cooked in ghee. For lunch and dinner, try starting with vegetables (green leaves, broccoli, etc.) and fats (avocado, nuts, olive oil, etc.). You will automatically increase your vegetable intake so that you can increase your micronutrients. For your intake, take protein carbohydrates before starches. Save the best for last: dessert. When you eat carbohydrate starches as a snack, like a banana, pair it with a source of protein (cheese), fat (almond butter) or fiber (chia seeds) to control post-meal glucose.
The benefits of eating order
It’s basically because the protein slows the release of carbohydrate sugar into the bloodstream. This prevents a tip of sugar, then crashes (regulation of blood sugar). In fact doctors say this way of eating is the most significant for diabetics. Eating protein and vegetables before bringing in carbohydrates reducing post-meal glucose and insulin levels In obese patients with type 2 diabetes. This finding may affect the way doctors advise diabetics (and other high-risk people) to eat. Instead of paying attention to how much to eat, it emphasizes when carbohydrates are consumed.
Other research shows the same thing. When protein is consumed before starch, glucose control it’s easier. It can also help maintain weight. Carbohydrate consumption time it can have a positive effect on your blood glucose level, helping your overall health goals.
Incompatible food combinations, according to Ayurveda
through Ayurveda, an ancient holistic science of healing, you can take a logical approach to food combinations. Ayurveda believes that understanding as an individual is about finding a truly balanced diet. That said, here are the (general) incompatible food combinations. Note that you can combine these foods without digestive problems, but!
- Do not eat beans with fruit, dairy, eggs, fish or meat.
- Do not eat eggs with fruit.
- Do not eat fruit with other foods.
- Do not eat grains with fruit or tapioca.
- Do not drink hot beverages with mangoes, starches, fish, meat or dairy products.
- Do not eat solanas (potatoes, tomatoes, etc.) with melon, cucumber or dairy.
- Do not eat radishes with banana, raisins or milk.
Finally, according to ancient Ayurvedic literature, honey should never be cooked. Instead, use a sweetener like maple syrup in the oven.
Symptoms of poor digestion
The intestinal microbiome is incredibly complex. Symptoms poor digestion may include:
- Stomach pain. Think: gas, bloating, indigestion, constipation, etc.
- Intense sugar. A diet high in processed foods and added sugar can reduce the number of good intestinal bacteria.
- Inflammation. Although poor digestion can lead to inflammation, inflammation also causes poor digestion. It’s a vicious cycle.
- Eczema. Skin conditions, such as eczema, can be related to a damaged intestine.
- Constant fatigue. A healthy gut can cause sleep disturbances, such as insomnia or poor sleep. Most of the body serotonin, a hormone that affects mood and sleep, is produced in the intestines. Therefore, intestinal damage can impair the ability to sleep well.
- Unintentional weight fluctuations. Gaining or losing weight can be a sign of a healthy gut without making any changes to your diet or exercise habits. An unbalanced intestine can damage your body’s ability to absorb nutrients.
Useful tips to prevent indigestion and bloating, according to Ayurveda
To help with digestion and prevent bloating, consider the following Ayurvedic tips:
- Eat 1/2 tablespoon of fresh crushed ginger with a pinch of salt before each meal
- Alkaline foods (fruits, vegetables, etc.) aid digestion and regulate gastric fire
- Ghee stimulates our digestion and metabolism, thus improving digestion
- Proper chewing is essential as it ensures that the food mixes well with the saliva
- A small sip of warm water at a meal will help digestion and absorb food
- Enjoy a short walk after lunch
4 Recipes for combining foods
When it comes to food combination recipes, keep it easy. By simplifying meals, the digestive tract doesn’t have to deal with too much in a single sitting, it will help you avoid that swollen, slow sensation that can slow you down throughout your day.
These chipotle burrito bowls are easy single-pot meals in Instant Pot. Black beans and brown rice are cooked from scratch at the same time (no soaking). Rich in fiber, protein and healthy fats, combine grains and beans for a pleasant meal or dinner.
This delicious broccoli soup is one to make in a blender. Fresh Ingredients and Silk Cashew Cream Soup This is better than broccoli cream soup. You won’t believe it’s milkless.
Ideal for snack time, this raw vegan sushi is easy to make. Avocado-cucumber rolls are full of flavor and are low in carbohydrates, gluten-free, grain-free and paleo-friendly.
This one-pan breakfast is packed with high-fiber vegetables and satisfying protein. Ideal for preparing meals for the week, this dish is vegetarian and gluten-free.
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