Easily digestible foods and their role in the diet. How to combine foods correctly
Beauty and health Healthy body Chemical composition products
Food Compatibility
Product compatibility is very important because nothing has the same effect strong action on our health or ill health, like the right or wrong combination of foods.
Sometimes after eating we have a desire to sleep. This happens because digestion requires a colossal amount of energy from all body functions. Work of the heart, lungs, nerves, brain, glands internal secretion, all organs and systems constantly require a certain amount of energy. Digestion takes more energy from the body than all its functions and any exercise stress(running, cycling, etc.).
Where can the body get additional energy from? Obviously there are only two ways.
- Eat easily digestible food, on which the body spends the least amount of energy and time to digest, assimilate and cleanse it.
- Combine products correctly.
What can we call easily digestible food?
This good quality sunlight, air, water, herbal products, rich not only in light, water, oxygen, but also in fiber, vitamins, microelements, amino acids, fatty acids, alkaline bases.
Fruits, if consumed correctly (fresh, raw, separated from other types of food, on empty stomach, before meals), are usually absorbed within 30-80 minutes. Vegetables, consumed separately or in the right combination, are digested in 2 hours. At the same time, our body is adapted to their absorption both physiologically and genetically. But when it comes to combining vegetables with other products, you need to know certain laws so as not to suffer from indigestion, gas, and discomfort, which can lead to chronic diseases. What are these laws?
Fruits and vegetables are digested in small intestine, leaving the stomach very quickly. Bread and meat, on the contrary, must first be treated with stomach juices. When you eat meat, bread and fruit at the same time, fermentation begins in the stomach with the formation of alcohol, acetic acid and others unwanted products. It turns out that it is not the products themselves that are harmful, but their incorrect combinations.
Incompatible products, at the same time entering the stomach, disrupt the natural process of digestion and become toxic.
It has long been known: the following mixtures do not go well with each other: fish and milk - you cannot have two proteins at the same time; milk and fruits - fruits do not go well with anything; eggs and fish - two proteins - overload; peas and sugar - protein and carbohydrates do not go together; chicken and spoiled milk- two proteins are not digested; honey and butter - fat and carbohydrates.
The basis of every meal should be fresh green vegetables; and most of them (if not all) should be raw.
There is no need to add a lot of oil and acid to salads: excess acid interferes with the absorption of starch and proteins, and oil significantly reduces the secretion of hydrochloric acid in the stomach.
Juices from cabbage and other vegetables stimulate secretion gastric juice, as well as enzymes, which is why it is so good to eat meat or fish with green vegetables.
Fruits eaten simultaneously with regular food can turn into a rotting mass in the stomach and intestines: therefore, it is better to eat them separately - after all, the body only needs 40-60 minutes to digest the fruit. Eat some fruit, wait an hour, then sit down to dinner. Try not to mix sour and sweet fruits.
An alkaline diet makes your body healthier, so be sure to eat raw vegetables and raw fruits.
Those who love fresh juices vegetables and fruits, fresh vegetable salads and fresh fruit salads will maintain their health for many years.
How to combine food correctly? Food compatibility. Food compatibility principle
In 1902, the great physiologist I.P. Pavlov published the work “The Work of the Digestive Glands.” He established that for each product the body produces its own enzymes and juices (“bread juices”, “meat juices”, etc.). This work gave impetus to scientific thought in the formulation of basic rules for combining food products on a physiological and biochemical basis.
Numerous deep Scientific research, devoted to the combination of food products, have been carried out by many scientists around the world. Interesting research conducted worldwide famous doctor Herbert M. Shelton. His works created the science of nutrition, which he called “Orthotrophy,” where he clearly formulated the basic rules for combining foods (food compatibility):
- Never eat concentrated protein and concentrated carbohydrate at the same time. This means: do not eat nuts, meat, eggs, cheese and other protein food along with bread, cereals, potatoes, cakes, sweet fruits. At one time you need to eat eggs, at another - fish, at the third - milk, at the fourth - cheese and at a completely different time - bread or porridge, or noodles. If you cannot refuse flour products, then eat them separately.
- Never eat carbohydrate and acidic foods at the same time. This means don't eat bread, potatoes, peas, beans, bananas, dates and other carbohydrate foods with lemon, orange, grapefruit, pineapple, cranberries, tomatoes and other acidic foods.
- Never eat two concentrated proteins in one meal. Two proteins of different types and different compositions require different digestive juices and their different concentrations. These juices are not released into the stomach at the same time. Therefore, you must always follow the rule: one protein at a time.
- Never eat fats with proteins. Cream, butter, sour cream, vegetable oil should not be eaten with meat, eggs, cheese, nuts and other proteins. Fat suppresses the action of the gastric glands and inhibits the secretion of gastric juices.
- Don't eat sour fruits with proteins. Oranges, lemons, tomatoes, pineapples, cherries, sour plums, sour apples Do not eat with cheese, nuts, eggs, or meat. The less complex the food mixtures, the simpler our dishes, the more efficient our digestion.
- Don't eat starches and sugars at the same time. Jellies, jams, fruit butter, molasses sugar, syrups should not be eaten with bread or at the same time with cereals or baked goods - cakes, cakes, buns. All this will cause fermentation in the intestines, and then poisoning of the body. Usually, holidays with cakes, sweets, and pastries lead to vomiting and illness, especially in children and the elderly.
- Eat only one concentrated starch per meal. If two types of starch (potatoes or porridge with bread) are consumed at the same time, then one of them is absorbed, and the other remains untouched in the stomach, like a load, does not pass into the intestines, delays the absorption of other foods, causes fermentation, increased gastric acidity juice, burping, etc.
- Melon should always be eaten separately and, like any fruit, on an empty stomach, 1 hour 20 minutes before meals.
- It is better to turn milk into a fermented milk product, take it separately or not take it at all. The fat in milk prevents the secretion of gastric juice for some time. Milk settles not in the stomach, but in duodenum, therefore, the stomach does not react to the presence of milk with secretion, which interferes with the absorption of other food if it comes with milk or dairy products. One of the main tasks of the correct combination of foods is to prevent fermentation and decomposition of food in the intestines.
- G. Shelton believes that neither vegetable oils nor acids should be added to salads. Acids interfere with the absorption of starch and proteins. If non-emulsifying fats are added to food, the secretion of hydrochloric acid in the stomach becomes weak or completely absent. Fats also interfere with the absorption of proteins. It is better to season salads, if necessary, with vegetable juices. The juice of cabbage and other vegetables added to food greatly increases the secretion of gastric juice. In addition, juices significantly increase the content of enzymes.
- Fats are the hardest for the body to digest. Fat, even in small quantities, slows down the secretion of gastric juice. Cabbage juice almost completely resists the inhibitory effect of fats on the secretion of gastric juice and gastric motility.
- Fruits eaten with any other food, despite their high nutritional value, will turn the entire food into a rotting mass. When combined with other products, fruits ferment easily. It is best to eat them separately, before meals, with sour and sweet and sour ones at one time, and sweet ones at another. Fruits require 65-80 minutes to be digested. If you eat them with food that takes several hours to digest, digestive process will be seriously disrupted.
Raw food diet and 24-36 hour weekly fasting - The best way treatment and prevention of any diseases.
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Today, nutritionists are increasingly talking about the compatibility of foods, since it is their harmonious combination that is an indicator of health, slim figure And Have a good mood. In this case, what is the food compatibility system?!
IN modern world, in a world of stress, in a world of chronic fatigue, lack of sleep, food compatibility is indeed important for the healthy functioning of the whole body, as well as getting everything essential vitamins, microelements and nutrients, as well as for the prevention of a number of diseases.
Food Compatibility System
Have you ever wondered why, after a “heavy” lunch or dinner, we feel the urge to sleep? Our body tends to sleep because large digestion of “heavy” and difficult-to-digest food requires a colossal amount of energy. For the normal functioning of the heart, nerves, lungs, endocrine glands and other systems and organs of our body, energy is necessary, first of all. But, precisely, digestion “takes” more energy than we expend during running, physical education, and physical activity. What to do?
There are two ways to solve this problem:
A) firstly, it is necessary to learn the rule that our body needs easily digestible food, the processing of which will require much less energy.
b) secondly, proper nutrition for compatibility, or rather, a combination of foods with proper nutrition, will allow you to digest food faster, with minimal energy expenditure.
Easily Digestible Foods
Plant products grown in an environmentally friendly place, incorporating Sun rays, good quality water and clean air, oxygen, contain a large number of vitamins, minerals, fiber, amino acids, alkaline bases and fatty useful acids. Therefore, try to eat organically healthy food.
So, fresh raw fruits are digested (if eaten separately from other foods) in about half an hour to eighty minutes.
Vegetables eaten separately are digested in a little more than an hour. By the way, our body is both physiologically and genetically prepared and adapted to receive vegetables and fruits. If we talk about the combination of vegetables and other food products, then it will definitely be difficult to answer this question, since there is certain rules, according to which our body “works”. Knowledge of these rules will help prevent such unpleasant phenomena as gas formation, discomfort, which, in the future, can cause chronic diseases. So what are these rules?
The process of digestion of vegetables and fruits occurs in the small intestine and is very quickly left by the stomach. But meat or bread (and other flour products), are pre-treated with gastric juice. Therefore, if you eat fruit, meat and bread together, then “fermentation” will certainly form in the stomach and this process will lead to the appearance of acetic acid, alcohol and a host of other negative consequences. The conclusion suggests itself: it turns out that the products themselves are not harmful, but their incorrect or even harmful combinations are harmful.
If incompatible products enter the stomach at the same time, they thereby violate natural processes digestion of food and even become toxic. Hence the toxins in the body.
Poorly combined with each other:
- fish with milk (cannot be consumed at the same time);
- fruits and milk (fruits cannot be combined with any other food);
- fish and eggs (protein food overload);
- sugar and peas (carbs and vegetable protein are not compatible with each other);
- sour milk and chicken (these two proteins are not digestible with each other);
- butter and honey (carbohydrates and fats).
General rules for product compatibility
When dieting, food compatibility is also taken into account; by following certain food compatibility rules, you can lose several kilograms in a month.
- Greens fresh vegetables should be the basis of each meal; Moreover, most of them must be raw.
- Do not overdo it with oils and acids (vinegar, lemon juice, etc.) when dressing salads.
- Since cabbage juice promotes the release of enzymes and gastric juice, cabbage goes well with fish and green vegetables, as well as meat.
- But fruits, on the contrary, if eaten with regular food, become a rotting mass in the intestines and stomach. Fruits should always be eaten separately from other foods, as the body will need forty to sixty minutes to digest fruits.
- Therefore, always follow the rule: if you have eaten fruit, you can start eating regular food no earlier than an hour later. And further! Don't mix sweet and sour fruits. Take sweet fruits separately from sour ones.
- Raw vegetables and fruits will help heal the body, make it healthy and strong. This also applies to those who like to drink freshly squeezed juices (vegetable and fruit), and also eat vegetable salads daily.
Myth or scientifically based approach to nutrition?!
So, what foods should you eat for proper nutrition and how to take into account the general compatibility of weight loss products?
It turns out that the well-known physiologist I.P. Pavlov spoke about the principles of product compatibility, about which the article “The work of the digestive glands” was published, general idea which was that each food product produces certain juices and enzymes. For example, bread or meat juices.
This work laid the foundation for the principles of food combinations. This was followed by numerous studies by scientists around the world regarding food combinations, which literally revolutionized the science of nutrition. One such scientist was Herbert M. Shelton. Thanks to his discoveries, an entire science of nutrition, “Orthotrophy,” was created, where the basic principles of combining food products were clearly formulated, that is, the clear compatibility of products was determined.
Food Compatibility Principles
- You cannot take concentrated carbohydrate and concentrated protein at the same time. That is, you cannot take eggs, nuts, meat and other protein foods at the same time with bread, potatoes, cereals, sweet fruits, cakes and confectionery products. It is very important to consume eggs in one meal, milk in another, fish in a third, and cheese in a fourth. At other times, you can take porridge or bread, or noodles. For those who cannot live without baked goods and other products, eat them separately.
- You should not eat acidic and carbohydrate foods at the same time. That is, lemons, oranges, pineapples, sour berries, tomatoes, etc. They should not be consumed simultaneously with potatoes, bananas, legumes and dates.
- It is not recommended to take two concentrated proteins at one time. Thus, protein foods of different composition and types also require different digestive juices and enzymes. These juices are not released simultaneously. Therefore, remember the rule: at one time, only one protein.
- You cannot eat protein and fatty foods at the same time. Cream, sour cream, kefir, cottage cheese, vegetable oil should not be eaten together with meat, cheese, eggs, nuts and other proteins, since fat helps suppress the functioning of the gastric glands, and this slows down the secretion of gastric juice.
- You should not eat sour fruits and protein foods at the same time. This means that eggs, meat, fish, cheese cannot be consumed with oranges, lemons, pineapples, sour apples and sour plums. Remember that the less food composition dishes, the better for digestion.
- You should not eat starches and foods containing sugar at the same time. Therefore, jams, jellies, fruit butter, syrup and molasses sugar should not be consumed with cereals, pastries, buns, bread. All this will cause fermentation in the intestines, and then lead to the production of toxins. Very often, holiday cakes with sweets and confectionery cause vomiting and feeling unwell, both in children and adults.
- Take one concentrated starch meal at a time. For example, either potatoes or porridge, or bread. Otherwise, this may cause increased acidity gastric juice and cause belching and other unpleasant symptoms.
- But it is recommended to consume melon on an empty stomach one and a half hours before meals.
- Digestion of dairy products is also difficult, so you need to remember the rules. Milk is better digested as a fermented milk product, since the fat contained in milk interferes with the secretion of gastric juice. By the way, milk itself is absorbed in the duodenum, and not in the stomach. The presence of milk interferes with the absorption of other foods that are supplied simultaneously with milk and dairy products.
- Attention! According to scientist Shelton, it is better not to add any vegetable oils or acids to salads, as this will interfere with the absorption of proteins and starch. Fats also interfere with the complete absorption of proteins. Therefore, season your salads with the juices of the vegetables themselves, for example, cabbage juice.
- If possible, avoid or minimize fatty foods. Because fatty food slows down the production of gastric juice.
- Always eat fruits separately from any other food.
- And further! Compliance with all these rules, as well as a raw food diet and observing 24-36-hour fasts (once a week), is the best way to prevent many diseases.
And the last thing! All these principles of product compatibility do not just restore normal work body, but also help get rid of excess weight. Good luck!
Lyudmila D. was with you. Read also:
- Proper nutrition for weight loss
- Fat Burning Products
- Carbohydrates
- Diet, menu for pregnant women
- What foods should you eat to avoid gaining weight?
Diet plays important role in maintaining good health. Healthy eating, helps in the prevention of obesity, as well as gastrointestinal diseases. There are several types of foods such as fruits, vegetables, grains, fish, etc., which can be digested easily by the body. Typically, these products are indicated for people who suffer from digestive disorders or have recently undergone surgery. However, it is advisable to include these foods in your diet to prevent illnesses such as constipation, irritable bowel syndrome (IBS), etc. Easily Digestible Fruits
Fruits and vegetables are the easiest foods to digest. They contain fiber, which helps in speeding up the digestion process in the body. Therefore, fruits and vegetables are first on the list. easily digestible foods nutrition.
Apples
Avocado
Banana
Blueberry
Figs
Pears
Plums
Papaya
Strawberry
Watermelon
Freshly squeezed juices Vegetables that have been thoroughly cooked are easier to digest than raw ones (for example, in salads). It should also be noted that the presence of large amounts of legumes, beans and lentils can lead to digestive problems and, therefore, it is advisable to limit their consumption.
Beans (black, Lima)
Carrot
Kale
Lentils
Peas
Potato
Sweet Potatoes Several sources of carbohydrates can be easily absorbed by the body, and fermented foods can be beneficial for digestion. However, it is wise to consult a nutritionist about the effects of fermented food. Apart from the above, here are a few more products that may be included in the list.
Whole grains
Boiled rice (white, brown)
Rice macaroni
Rice cakes and crackers
Quinoa
Millet
wheat bran
Oats
Toast
Soup
Fish
chicken fillet
Porridge
Yogurt
Among these foods, rice in any form, properly cooked. It is prescribed to people suffering from illness, children, elderly people, etc. Chicken and fish, when cooked, are also digested faster than when consumed in other forms. On the other hand, if you want to know which food products take longer to digest, then look for nuts, seeds, soy products, cabbage, wheat, rye, milk and dairy products, etc. Consuming these foods in large quantities every day can lead to constipation. At the same time, curry consumption spicy food, tea, coffee, etc. can also cause digestive problems and should therefore be limited. Apart from changing your diet, you also need to make changes to your lifestyle. It is recommended to have small and frequent appointments food, 4-5/day. Secondly, you should not lie down or sleep immediately after eating as this can disrupt the digestion process. It is better to eat 1-2 hours before rest or any physical activity. Take care of yourself!
An easily digestible diet is based on avoiding spicy, sour, smoked and fried foods. However, in an easily digestible diet, the amount of fiber should be limited, but the food should not be too rich. Just eat 5-6 times a day, and eat your last meal no later than two hours before bed. What products and dishes are recommended for people who want eat easy and healthy? Foods recommended in a digestible diet Recommended foods include: Wheat flour and potato starch; rice, semolina and corn; noodles and dumplings; light and stale bread; crackers and cookies; kefir and yogurt; skimmed milk; sweet sour cream; cottage cheese, homogenized cheeses; raw butter; soybean and sunflower oil; olive oil; scrambled eggs; delicate sauces; boiled vegetables; baked or grated apples; fruit and vegetable juices (without preservatives); sugar and honey; jelly and jelly; soup cooked with vegetables and lean meat, lean meat and sausages, mild spices; weak tea and Bavarian; herbal teas. The basis of an easily digestible diet is lean products, with a mild taste, without a lot of spices. Fiber should be limited in the diet. It is recommended to eat lean meat and fish (for example, chicken, turkey, veal, cod, trout, pollock). From dairy products you should choose skim milk, yogurt, cottage cheese. Fats to choose from vegetable oils, for example, olive or canola oil, sunflower, flaxseed. Fruits and vegetables are best eaten chopped, steamed, without peeling, after carefully removing the seed nests. From liquid it is recommended pure water, weak tea, herbal infusions or fresh fruit and vegetable juices. When using an easily digestible diet, it is worth monitoring your body to exclude Negative influence specific products. Products prohibited in an easily digestible diet An easily digestible diet is used for many diseases of the gastrointestinal tract. She also has preventive properties. In a digestible diet, the amount of fiber is limited to 25 g per day. In addition, dishes should be small in volume. To the products which should be avoided, include: wholemeal bread, pies, flour dishes, for example, pancakes, dumplings, dumplings, cakes, fried foods, soups made from bones, fatty meats, fish or mushrooms, hot seasonings such as pepper, paprika, curry, mustard, fatty meats and smoked meats, lard, hard cheeses, fried potatoes, french fries and hash browns, as well as beans, cabbage, onions, garlic, fresh and pickled cucumbers, lentils, soybeans, sour and unripe fruits, sweets, alcohol, carbonated drinks, coffee, strong tea and cocoa. Recommended dishes in the diet Among the proven dishes are: applesauce, which has a good effect on the stomach, as well as vegetable soup, poultry meatballs, fruit compote. For dessert you can eat low-calorie fruit jelly. When to Eat a Easy-to-Eat Diet An easy-to-eat diet after appendectomy is a must, but it doesn't mean that healthy people can't follow it. Indications for an easily digestible diet are also peptic ulcer, inflammatory processes stomach, fever and diseases of the biliary tract and liver. Everyone can see the benefits that come from an easily digestible diet. It does not require many sacrifices, and its beneficial effect on the gastrointestinal tract is undeniable, and “the game is worth all the candles.”
Easily digestible carbohydrates are organic substances that act as a source of energy for the full functioning of our body. Of course, carbohydrates are important element, the reserves of which must be replenished. But how can we single out this particular type of carbohydrate from all food products?
The role of carbohydrates in nutrition, foods containing this type of carbohydrates and a diet limiting their amount - we will talk about all this today. Let's get started.
As everyone knows, carbohydrates are divided into two groups: fast (in our case, easily digestible) and slow. Each of them differs in structure, nutritional value and rate of absorption by the body. Every food product, be it a potato or a piece of meat, consists of all kinds of substances that the human body really needs to ensure normal functioning of all organs and systems. Carbohydrates are the most important nutrient found in sugar and various plant foods.
As already mentioned, these substances provide our body with the necessary energy. Each person has his own carbohydrate norm, which depends on the person’s activity and the consumption of energy reserves. Those carbohydrates that are not used up throughout the day are converted into fat cells, disrupting work internal organs and increasing the level of “bad” cholesterol in the blood.
The main types of easily digestible carbohydrates:
- Glucose (dextrose)– the most common and well-known representative of carbohydrates, participating in almost all metabolic processes. Thanks to glucose, our body is provided with the necessary energy. In order for dextrose to enter the body from blood cells, insulin is needed - a substance that is produced in certain quantities by our body. A deficiency of this organic substance can cause irritability, increased fatigue, decreased performance and, dizziness, nausea, and sometimes fainting. Glucose can be obtained from fruits and some types of vegetables.
- Fructose– Partially converted by the liver into glucose. You can find it in cherries, melons, apples, currants, and also various types honey
- Galactose– when interacting with glucose, it forms a disaccharide. You can get galactose from fermented milk products such as milk, cheeses, cottage cheese, kefir and others.
- Lactose is a one-of-a-kind carbohydrate of animal origin, which makes this milk sugar an incredibly valuable component of every person’s diet. You can get lactose from milk.
- Sucrose– found in various types of sugar: beet, cane and brown. Sometimes this substance can be found in ripe fruits and vegetables, but its amount will not be large (less than 10%).
- Maltose- sugar, natural origin, formed during the formation of malt and fermentation of grapes. This organic compound is found in beer products, granola and citrus fruits.
Precautionary measures
Easily digestible carbohydrates have almost no value for our body, and are even dangerous to some extent.
Excessive consumption of carbohydrates contained in foods can adversely affect your health:
- Hormonal imbalances.
It has a detrimental effect on the functioning of the pancreas and adrenal glands. Foods containing fast carbohydrates provoke an energy surge, followed by fatigue and wear and tear of the endocrine system. - Changes in intestinal microflora.
Each person maintains a balance in the digestive system between beneficial microorganisms and fungal. When the latter begin to suppress the former, this can lead to a decrease in immunity and the occurrence of fungal diseases. - Empty calories.
These organic substances hardly replenish reserves useful elements in the body and contain huge amounts of empty calories, which are transformed into fat cells. - Insulin surge.
Due to the fact that this type of carbohydrate consists mainly of various sugars, this leads to an instant release of a hormone such as insulin. An excess of this substance helps slow down the process of fat breakdown; moreover, it “helps” their formation. This hormone causes a feeling in the human body that is a little like euphoria, but after a few hours it passes and insulin starvation sets in - the body begins to “ask” to replenish its reserves with foods that contain fast carbohydrates.
List of products that contain fast carbohydrates
Some foods that are present in our diet every day contain easily digestible carbohydrates and are hazardous to health. The glycemic index (GI) of such products exceeds 60 units, and their quantity is so large that it is very difficult to manage with restrictions.
For those who don't know, glycemic index- this is, in its way, the speed of digestion of carbohydrates by our body.
The table below will help you quickly determine which food products are among those that pose a threat to human body. Qualified nutritionists strongly recommend minimizing such foods.
| List of food items | GI | List of food items | GI |
| Beer | 115 | Wheat flour that has undergone high-quality purification | 85 |
| Dates | 103 | Mashed potatoes | 83 |
| Toast bread | 102 | Cracker | 80 |
| Swede | 99 | Muesli with nuts and raisins | 78 |
| Bakery products made from butter dough | 95 | Donut with sugar powder or glaze | 76 |
| Baked potatoes | 95 | Boiled and baked pumpkin pulp | 75 |
| Fried potatoes | 95 | Watermelon | 75 |
| Potato casserole | 95 | French baguette | 75 |
| Noodles made from rice | 95 | Casserole with noodles and minced meat | 75 |
| Potato starch | 95 | Butter waffles | 75 |
| Apricot jam | 91 | Caviar made from zucchini | 75 |
| Wheat bread | 90 | Millet cereal | 71 |
| Long grain rice | 90 | Chocolate bars without filler | 70 |
| Short grain rice | 90 | Milk chocolate | 70 |
| Instant Potatoes | 90 | Carbonated water with flavors and food additives | 70 |
| All types of honey (flower, linden, buckwheat, etc.) | 90 | Croissants | 70 |
| Boiled carrots | 85 | Pasta made from soft wheat varieties | 70 |
| Hamburger buns | 85 | Pearl barley | 70 |
| Cornflakes | 85 | Potato chips | 70 |
| Puffed corn (popcorn) without any additives | 85 | Vegetable pilaf | 70 |
| Milk rice porridge | 85 | White sugar | 70 |
| Cookies made from rice flour | 85 | Couscous | 70 |
| Turnip | 85 | Semolina | 70 |
| Instant rice | 83 | Sponge cake without adding any filling | 70 |
| Celery root | 83 | Amaranth aerial | 70 |
The above products contribute to an accelerated surge of energy, but at the same time they will increase the amount of adipose tissue.
Limiting fast carbohydrates through diet
A diet that is aimed at limiting easily digestible carbohydrates helps restore and maintain the full functioning of all human systems and organs. In addition, this diet helps you lose excess weight. This nutritional system stimulates the body to produce energy obtained from amino acids and low oxidation of fats. Reducing fast carbohydrates helps to get your shape in full order in a fairly short period of time.
Basic principles of the diet:
- The diet is based on eating foods that are rich in proteins and fats. For example, chicken eggs, meat products(meat, cutlets homemade, meatballs, etc.), fish products, nuts, seeds, dairy products and whole milk.
- To support insulin production in normal mode, daily you need to consume carbohydrates, the amount of which is approximately one gram for every kilogram of body weight.
- We minimize all foods that are rich in easily digestible carbohydrates. The table above will help you with this, in which you can find the ratio of food products and their GI.
- Meals must be divided into 5-7 meals, so that the break between them is no more than 4 hours, since this can provoke protein deficiency, which is not very good for the process of losing weight.
- We eat in small portions, so that you still feel as if you haven’t eaten enough.
- The diet, as a rule, should be based on boiled, steamed and baked foods. Therefore, it is better to avoid fried, smoked, and pickled foods. Vegetables are best eaten raw, while meat ( low-fat varieties) and it is better to steam or bake the fish.
- Very important physical activity. Therefore, choose the sport that is closest to you and practice for your health. Ideally, there should be at least three workouts per week, lasting from half an hour to an hour.
After a month of such nutrition, everything can be normalized metabolic processes in the body, as well as get rid of annoying pounds on the body. In addition, this dietary nutrition system will help improve insulin production.
Take care of yourself and be healthy!
Diet plays an important role in maintaining proper health. A healthy diet helps in the prevention of obesity, as well as gastrointestinal diseases.
There are several types of foods such as fruits, vegetables, grains, fish, etc., which can be digested easily by the body. Typically, these products are indicated for people who suffer from digestive disorders or have recently undergone surgery. However, it is advisable to include these foods in your diet to prevent illnesses such as constipation, irritable bowel syndrome (IBS), etc.
Easily Digestible Fruits
Fruits and vegetables are the easiest foods to digest. They contain fiber, which helps in speeding up the digestion process in the body. Therefore, fruits and vegetables are first on the list of easily digestible foods.
Apples
Avocado
Banana
Blueberry
Figs
Pears
Plums
Papaya
Strawberry
Watermelon
Fresh juices
Vegetables that have been thoroughly cooked are easier to digest than raw vegetables (for example, in salads). It should also be noted that the presence of large amounts of legumes, beans and lentils can lead to digestive problems and, therefore, it is advisable to limit their consumption.
Beans (black, Lima)
Carrot
Kale
Lentils
Peas
Potato
Sweet potato
Several sources of carbohydrates can be easily absorbed by the body, and fermented foods can be beneficial for digestion. However, it is wise to consult a nutritionist about the effects of fermented food. Apart from the above, here are a few more products that may be included in the list.
Whole grains
Boiled rice (white, brown)
Rice macaroni
Rice cakes and crackers
Quinoa
Millet
wheat bran
Oats
Toast
Soup
Fish
chicken fillet
Porridge
Yogurt
Among these foods, rice in any form, properly cooked. It is prescribed to people suffering from illness, children, elderly people, etc. Chicken and fish, when cooked, are also digested faster than when consumed in other forms.
On the other hand, if you want to know which foods take longer to digest, then look at nuts, seeds, soy products, cabbage, wheat, rye, milk and dairy products, etc. Consuming these foods in large amounts every day can lead to constipation. At the same time, consumption of curry, spicy foods, tea, coffee, etc. can also cause digestive problems and should therefore be limited.
Apart from changing your diet, you also need to make changes to your lifestyle. It is recommended to have small and frequent meals, 4-5/day. Secondly, you should not lie down or sleep immediately after eating as this can disrupt the digestion process. It is better to eat 1-2 hours before rest or any physical activity.
The most favorable way of eating is a balanced, frequent and small meal. If we consider how food is absorbed by the speed of digestion, then vegetables and fruit juices, broths, vegetables - cucumbers, lettuce, herbs, as well as fruits and berries, dairy products. Cereals, grains and legumes are digested much more slowly - from one to two hours, and nuts, seeds and eggs - even longer. The longest digestion times are considered to be fish, seafood, poultry and meat - from two to five hours.
Digestible protein
Dishes made from meat, offal or poultry are considered the most beneficial for the body, because they contain what the body needs building element- squirrel. Dishes made from these products are best prepared boiled or steamed, then the products will lose a small amount of microelements and allow the body to easily and without much harm absorb everything it needs.Eggs – quail, chicken, duck and others – are also beneficial for the body. They contain a lot of potassium and vitamin D. In order not to lose all these when cooking useful material, it is best to boil eggs hard - this way they are better digestible. But you shouldn’t drink them raw - the risk is very high, and the antitryptase substance in a raw egg will only slow down the digestion process.
IN egg yolks a large number of valuable amino acids necessary for the human body.
Fermented milk products are well absorbed by the body - cottage cheese, kefir, yoghurts, cheeses, which contain a lot of protein, calcium, as well as essential gastrointestinal tract microorganisms.
The most valuable products in terms of vitamins, amino acids, microelements and protein are fish and seafood. It is preferable to choose sea fish, it contains necessary for the body iodine. And it is best to prepare dishes from such products either steamed or boiled.
Fish protein is devoid of “heavy” fats, and is comparable in nutritional value to meat.
