December 20, 2020 2015-12-20 11:51:24 Olga Steshkina Nutrition
Hello, dear readers of my blog! While studying information about proper nutrition, I repeatedly came across the concept of “Food compatibility chart for proper nutrition.” I decided to familiarize myself with the basics of separate nutrition, understand food groups and learn how to combine them.
Recommendations
For those who decide to adhere to this concept and restore the balance of their intestinal flora, the following recommendations should be remembered:
- It is not recommended to eat carbohydrates at the same time. acidic foods.
What foods are acidic? Oranges, grapefruits, tangerines, lemons, cranberries, tomatoes. So, if you eat citrus fruits, it is better to wait a while before eating potatoes, bread, peas, dates or bananas.
- Protein dishes (meat, cheese, eggs, cottage cheese), nuts are not so well digested with concentrated carbohydrates (cereals, sweet fruits).
- You should not combine 2 concentrated proteins. To process two proteins that have different compositions and do not belong to the same species, different digestive juices and time intervals for their digestion are required. Therefore, strictly follow the rule: one protein per meal. This rule is well known to people who want to lose weight or maintain their weight at a normal level; You can't eat fats with proteins.
- Fat has a suppressive effect on the digestion process, so avoid eating butter, sour cream, vegetable oil with meat dishes, eggs, cheese, nuts, and other proteins. Fat reduces the amount of gastric juice produced and prevents heavy protein products from being completely processed.
- Sour fruits are not the best choice for protein foods. Orange, lemon, tomato, and sour apples will not be beneficial if mixed with meat, nuts, and eggs. Remember: the simpler the dishes and the less complex the food mixtures, the more efficient the digestion, therefore, your body will receive more benefits.
- Avoid adding sugar to starchy ingredients. If you are determined to lose weight, then avoid combining figs, bananas with pure sugar or products containing it. The fact is that such a combination will start the fermentation process in the body, which will lead to the rotting of food in the stomach, and thereby start the process of weight gain.
- You should not combine two starch-containing components in one meal, since only one of them can be absorbed. The second one will remain undigested in the stomach, where it will begin to decompose. In addition, such a harmful combination will cause fermentation in the stomach, resulting in heartburn and belching.
- Remember that at least 2 hours should pass between meals that contain different food groups. If you consume different groups at the same time, then acidic and alkaline secretions begin to be produced. This process can lead to the fact that the food eaten is not completely digested and remains on the intestinal walls. You may not realize it and live with such plaque for many years, but one day problems with the health of the gastrointestinal tract appear out of nowhere.
By consuming compatible nutritional products, you protect yourself from such problems. The activity of the gastrointestinal tract improves, the body heals, good mood, youth and longevity appear.
When you follow the principles of proper nutrition, your body is cleansed. All toxins and accumulated sediment on the gastric walls are removed from it. You will also notice how bad breath disappears, and the functioning of the intestinal tract will improve. By adopting a healthy diet, you will feel more energetic and more active throughout the day. The thing is that with the right combination of foods, a new life begins for the body, because proper nutrition only brings benefits to it.
How to combine foods to lose weight more effectively
Download the 1200 calorie per day weight loss diet and lose 2-3 kg. As a gift, bonuses: dietary recommendations, a diary of breakdowns, a checklist “How to switch to proper nutrition.”
There is a time-tested and expert-tested combination of foods with proper nutrition to lose weight and keep yourself in perfect shape:
Protein + vegetables
This is an ideal combination for weight loss. Vegetable fiber guarantees the active functioning of the gastrointestinal tract, helps reduce blood sugar levels and saturates with essential vitamins. The slow rate of digestion of vegetables requires energy, which the body draws from accumulated fat reserves.
Complex carbohydrates + vegetables
Carbohydrates include almost all known side dishes (porridges) and potatoes. The cuisine familiar to us since childhood combined any side dish with meat, but this combination was criticized by nutritionists as absolutely not beneficial for the body, leading to weight gain. It is recommended to combine carbohydrates with vegetables, then the resulting food will give us a maximum boost of energy, improve intestinal function and normalize blood sugar. If you decide to treat yourself to new potatoes, give preference to a vegetable salad of cabbage with cucumber and olive oil.
Fat + protein
An ideal company that stabilizes the functions of the entire body by creating optimal levels of glucose (sugar) in the blood. It saturates well for quite a long time. Choose healthy combinations: dairy products + nuts, meat and cheese.
Fruits
Fruits are a separate food, which is recommended to be combined only with fruits of another variety, then they are quickly digested. Fruits are a great snack option. When ingested simultaneously with other foods, fruits are prone to fermentation and rotting, and also contribute to the processing of other foods into unwanted fat deposits. Eat fruits 30-40 minutes before meals or 2 hours after the main meal.
Dried fruits + nuts
The most popular option when choosing a menu for a snack. This combination is quickly digested, but you should not combine nuts with fresh fruits - this may cause an unpleasant feeling of heaviness. The daily intake of nuts that does not lead to excess weight is up to 30 g per day.
Starchy foods
Food that contains starch is very dangerous and complex. It needs to be added very carefully to your menu, and also done rarely. It is digested very slowly and is not compatible with other food groups.
The most common mistake among people is to use bread as an auxiliary ingredient. However, a combination of proper nutrition products does not allow this to happen. Only if the bread is not yeast and is made from whole grains, it can be eaten with salads.
The starchy group also includes some vegetables, the consumption of which should be limited, especially if you want to lose weight. Eat potatoes, beans, peas, beets, and radishes carefully.
Why is it important to combine foods wisely when losing weight?
In order not to experience hunger and constant irritability from food restrictions, you need to organize a moderate and balanced food intake. A table of food combinations for proper nutrition and certain recommendations help you cope with this task.
This is useful: PP menu for 7 days.
Constantly feeling hungry when eating regularly or gaining weight when eating on a limited basis are the first indicators that your menu does not match the combination of foods with proper nutrition.
Pulses
Pulses are a group that contains both starch and proteins. As a protein, they pair well with starchy vegetables and greens. Considering that they contain starch, they can be combined with light fats.
Pulses can be combined with vegetable oil, but only in unrefined and raw form. The group of pulses includes: soybeans, beans, lentils and peas.
Mixed and separate meals
Despite the fact that many sources today talk about the benefits of consuming correctly combined foods, there are still supporters of traditional food intake. This means that many people believe that the mixed diet familiar to everyone from time immemorial does not harm the body. And they call the idea that separating foods promotes better digestion simply a fashionable trend.
Is it so? In fact, food can be mixed, this has been done at all times. But there are a number of foods that simply cannot be digested at the same time. This is explained by the fact that for the assimilation of each of them, certain conditions are necessary - different enzymes and media.
Eggs
Eggs contain a lot of useful B vitamins ( , , B6, , B12), vitamin A, , , , , and , as well as amino acids and microelements such as iron, phosphorus, iodine, selenium. They also contain folic acid, choline and biotin. Egg is the only component that is completely absorbed by the body. Eggs of any birds can be eaten with non-starchy vegetables. For example, with cucumbers, cabbage, bell peppers, eggplants or peas.
Advantages and disadvantages
Even proper nutrition has its advantages and disadvantages, which lead to controversy among practitioners and doctors themselves.
The positive points include:
- Proper and timely digestion of food is ensured, which prevents rotting or fermentation. The absence of processes prevents intoxication of the body.
- The organs involved in digestion are not so busy. This stimulates metabolism.
- Proper breakdown of food leads to the receipt of more vitamins and energy - the body works with the same strength, but with smaller amounts of food.
- Separate meals help keep a person's weight at a normal level.
Despite the undeniable advantages, the disadvantages of proper nutrition should also be highlighted:
- Properly combined foods are in most cases not habitual for consumption by people who previously preferred junk food. Gradually, old habits will disappear, but separate meals require enormous willpower.
- The practice of proper nutrition is not limited to just combining foods. In this case, you will have to reconsider your daily routine - the resulting environment in the stomach must be used on time.
- Separate nutrition can cause stomach upsets, and gas formation often begins in the intestines. Such complications are temporary, gradually everything will return to normal, the person will feel lightness and comfort from the food consumed.
Everyone who has switched to separate meals notes personal advantages and disadvantages. Many people begin to complain of stomach pain immediately after eating fresh vegetables or fruits.
This is due to the presence of gastritis, pancreatitis or stomach ulcers. It is necessary to undergo an examination and partially revise your menu for the week in order to cure the disease.
Meat
Meat goes well with starchy vegetables. It is this combination that will help improve digestion and remove cholesterol from the blood, which enters the body when eating meat. It is not recommended to consume meat in combination with alcohol. Since alcohol takes over all the work of the body and does not allow the stomach to digest protein fully. The combination of wine and food is acceptable as long as carbohydrates are involved.
To make it easier for you to understand how to properly combine foods and lose weight from their consumption, we have added tables that display the compatibility of foods for proper nutrition.
Compatibility table for a healthy diet
To learn how to combine food correctly, you can use William Hay’s separate nutrition method. He divided all products into 3 classes: carbohydrate, protein, neutral.
According to the “Hey diet”, the amount of fruits and vegetables on the menu should be 4 times more than other foods (sweets, fish, meat, citrus fruits, eggs, etc.).
Product compatibility table according to Hay's method:
| № | Products | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 |
| 1 | Meat fish | X | – | – | – | – | – | – | – | – | – | – | – | – | – | – | – | – |
| 2 | Legumes | – | X | * | + | + | – | * | – | – | – | + | + | – | – | – | – | * |
| 3 | Cream | – | * | X | * | – | – | + | + | * | – | + | + | * | – | * | – | – |
| 4 | Sour cream | – | + | * | X | * | – | + | + | + | * | + | + | – | + | * | * | – |
| 5 | Vegetable oils | – | + | – | * | X | – | + | + | * | * | + | + | – | – | – | – | * |
| 6 | Sweets, sugar | – | – | – | – | – | X | – | – | – | – | + | – | – | – | – | – | – |
| 7 | Bread, potatoes, porridge | – | * | + | + | + | – | X | – | – | – | + | + | – | – | * | – | * |
| 8 | Fruits, vegetables (sour varieties) | – | – | + | + | + | – | – | X | + | * | + | * | – | * | + | – | + |
| 9 | Semi-acid group of fruits | – | – | * | + | * | – | – | + | X | + | + | * | * | + | * | – | + |
| 10 | Sweet varieties of fruits, dried fruits | – | – | – | * | * | – | – | * | + | X | + | * | * | + | – | – | * |
| 11 | Non-starchy green vegetables | + | + | + | + | + | + | + | + | + | + | X | + | – | + | + | + | + |
| 12 | Starchy vegetables | * | + | + | + | + | – | + | * | * | * | + | X | * | + | + | * | + |
| 13 | Milk | – | – | * | – | – | – | – | – | * | * | – | * | X | – | – | – | – |
| 14 | Fermented milk products | – | – | – | + | – | – | – | * | + | + | + | + | – | X | + | – | + |
| 15 | Cheeses | – | – | * | * | – | – | * | + | * | – | + | + | – | + | X | – | * |
| 16 | Eggs | – | – | – | * | – | – | – | – | – | – | + | * | – | – | – | X | – |
| 17 | Nuts | – | * | – | – | + | – | * | + | + | * | + | + | – | + | * | – | X |
You may also be interested in: Is separate meals suitable for creating a menu for older people after 80 years of age?
The intersection of rows and columns shows how compatible the products are:
- “-” is a bad combination;
- “+” is a good combination;
- “*” – it is possible to combine.
This table will help you correctly create a diet, normalize digestion, and also lose weight. The main advantage of separate meals is that it does not force you to starve, but helps you correctly combine foods in your daily menu.
You may also be interested in: Menu for seniors after 80 years of age
Food Combinations That Will Nullify Your Health Concerns
Hello, dear readers! Probably many of you have heard about the health benefits of separate meals? At one time, only the lazy did not discuss this issue. Let's try to approach it differently: consider a combination of products that is harmful.
The information you learn is time-tested. They are contained in the ancient teachings of health Ayurveda and are recognized by modern physiologists. Unfortunately, they are difficult to find in accessible sources. Those who seriously care about their health will be interested in finding out how incompatible foods affect it.
A few more tips
Proper nutrition does not exhaust itself by dividing foods into groups. To change your eating behavior, you should remember the unchanged principles and adhere to them.
- Eat small meals 4-5 times a day.
- The amount of food should not exceed the volume that would fit in two palms.
- Drink at least 1-2 liters of water per day.
- Drink water, eat fruits and sweets only separately from the main meal.
- The last meal should be no later than seven in the evening.
- You need to eat slowly, this way you can avoid overeating.
- You shouldn’t finish everything if you already feel full.
- Plant food should be consumed daily at least 400 grams, 80% fresh and 20% canned.
- Include all food groups in your diet: proteins, fats, carbohydrates, starch.
By following all the rules of compatibility of different food groups, you can significantly improve your health, avoid many diseases and prolong your life.
In addition, a beautiful figure and healthy skin with such nutrition will not take long to arrive.
Advantages and disadvantages
The advantages include:
- Due to the fact that during separate meals, food is quickly digested, fermentation and rotting do not occur in the body. This is what reduces intoxication throughout the body;
- Improving the general condition of the body;
- Weight loss;
- Persistent and long-lasting results;
- Due to the fact that this diet consists of a huge variety of products, you can create a menu that suits you.
The disadvantages include:
- Many nutritionists believe that this diet can lead to disturbances in natural digestion;
- If you follow this diet for a long period, you may become accustomed to digesting only certain foods;
- Due to the fact that during a diet you cannot combine permitted foods with permitted foods, it is very difficult to satisfy your hunger. This can subsequently lead to overeating, which will harm your health and figure.
