The correct combination of food for a healthy diet

The correct combination of food for a healthy diet

The process of digestion is the process in which the organism transforms the food ingested into nutrients. The nutrition of the physical body is performed in four stages: digestion, absorption, metabolism and evacuation. Each food group has its own specific enzymes. Generally, a protein specific enzyme can only trigger on proteins. The time of digestion differs from one group to another; therefore, a correct alimentation should consciously combine the foods, choosing for the same meal the foods that have similar digestion times. By learning how to combine foods we avoid fermentation and putrefaction of the same in the digestive tract, phenomena that can cause digestion decrease, weight gain, constipation, diarrhea or flatulence. Fermentation can destroy 80% of the nutrients ingested, so a good absorption depends not only on the quantity or quality of the food, but also on the way in which they are combined. To eat well is to eat in such a way that the maximum of the nutrients is used by the body, with minimum energy expenditure.

There are three main food groups:

1. The group of proteins. Proteins can be animal proteins,  derived from meat, fish, eggs and dairy products (milk, cheese, yogurt and all derived products), and vegetables, derived from legumes (such as lentils, beans or soybeans), dry fruits, seeds of all kinds, nuts (such as peanuts, almonds, cashew, etc.).

2. The group of fats. It consists of saturated to unsaturated fats.
Saturated fats are a derivative of products of animal origin. It is mainly found in red and white meats, poultry skin, bacon, sour cream, butter, yogurt, cream, etc. The excess of saturated fats is considered to be harmful to the human body, mainly because it increases bad cholesterol (LDL) and can cause cardiovascular problems.
Unsaturated fats (mono and poly) are good fats and are mainly of vegetable origin, but they are also found in fish meat. They may be found in olive oil  and other various types of vegetable oils, salmon, flax seeds, almonds, avocado, etc.  This type of fat lowers the harmful cholesterol (LDL) in the body, but consumed in excess can cause coronary heart disease. Fat The consumption of unsaturated fats is healthier than of the saturated ones.

3. The group of carbohydrates. This group consists of fruits (all fruits, but we can also include alcoholic beverages) and vegetables. More complex the molecular structure of the carbohydrates, the greater the number of enzymes required for their decomposition and, therefore, the longer the digestion time.

Depending on the molecular structure and its complexity, carbohydrates can be classified into:

Mini – carbohydrates (all fruits, asparagus, celery, zucchini, lettuce, turnips, spinach, mushrooms, parsley, etc.)
Medium carbohydrates (beets, broccoli, Brussels sprouts, eggplant, cauliflower, cabbage, carrots, etc.)
Max carbohydrates (potatoes, pumpkins, bread, cereals and derivatives, cakes, etc.).

Principles of healthy combination

Proteins can associate with other proteins or with fats.
Fats can be combined with carbohydrates and with proteins.
Carbohydrates can combine with other carbohydrates and fats.
The fruits will always be consumed individually.

So, at the same meal …
…Do not combine carbohydrates (especially maxi-carbohydrates) and proteins, eat them separately!
The chemical digestion of carbohydrates usually begins when an enzyme called ptyalin is released, which converts the starch to maltose. At the same time, proteins cause the secretion of hydrochloric acid that destroys the ptyalin enzyme, causing an interruption in the digestion process of the starch. This hinders digestion and disturbs the metabolism.

…Do not combine meat with sweets!
Sweets, on reaching the stomach, along with proteins (meat, eggs), cause blockage of digestion and cause stomach pains. Eat sweets and fruit separately from the meal, preferably after two hours.

…Do not combine fruits with other foods, eat them separately!
Fruits are rich in enzymes, minerals and vitamins. Due to the enzymatic richness, they are rapidly digested alone. With proteins or carbohydrates, which have a longer digestion time, the fruits break down faster and begin to ferment if they do not pass into the small intestine for assimilation, which makes digestion more difficult for this combination. The only food that fits well with fruits is yogurt, which is also quick and easy to digest. Yogurt with fruits is also the best combination of foods for weight loss (of course, no added sugar).

…Do not eat more than one source of protein in the same meal!
Proteins are difficult to digest because they are kept in the stomach for long hours, until the gastric juices have performed their tasks. Eating several types of proteins in one meal prolongs the digestion process, causing indigestion or fermentation, which leads to gas in the stomach. Eating only one type of protein at each meal increases metabolic activity.

Some advices…
• Raw or cooked egg yolk, green coconut, brewer’s yeast, coffee, and various tea qualities are compatible with any food because they are considered neutral.
• The bread, to be less fermentable, must be made with pure or whole flour and ingested within 24 hours after its manufacture, roasted or heated in the oven.
• In order for food not enter in chemical conflict, it is strictly necessary to maintain a minimum space of two and a half hours between two different meals.
• Do not eat fruit after 6:00 pm.
• Do not drink liquids after 7:00 pm.

References

Maze, J. (2001). The dissociated regime -Bucuresti diet: Alex 2000

Nunes, J.R. (1999). Nutrition-dietetics and natural treatments. Lisbon-Porto: Litexa