Rice and beans is a well-liked combination of foods that is not only delicious, but also good for you. Other well-known examples of food combinations, such as corn and lima beans (succotash), tomatoes and avocados, and even orange juice and oatmeal, provide benefits beyond those gained by eating these sound nutritional choices individually.1
For example, the combination of rice and beans provides complete dietary protein (containing all the essential amino acids we need to build all the other proteins in our bodies). Similarly, the succotash combination of lima beans and corn contains high concentrations of essential amino acids. When you combine avocados and tomatoes, the fat from the avocado helps your body more efficiently use heart-healthy and cancer-fighting antioxidants such as lycoprene contained in the tomato. A heart-healthy breakfast consisting of real oatmeal, such as oatmeal made from rolled oats or steel cut oats, and real orange juice (not from concentrate) provides a potent combination of phenols that are associated with reduced atherosclerosis and cancer. 2,3
These combinations are specific examples of the more general principle of food combining by which you combine proteins and complex carbohydrates at every meal. When you combine these complementary sources of nutrition on a regular basis, you retrain your body's metabolism. By consuming a "slow-burning" energy source, you're providing high-quality fuel for the next three to four hours. Several very good things occur as a result. Energy utilization is optimized, that is, your body gets more benefit out of every calorie it's burning. Additionally, insulin levels are stabilized throughout the day. Over time, food combining helps a person become a leaner machine and helps reduce the likelihood of developing type 2 diabetes. These benefits are especially important for people who have been told they are hypoglycemic or pre-diabetic. Of course, you should always check with your doctor to make sure a food combining strategy is right for you.
When you add a program of regular, vigorous exercise to your food combining lifestyle choice, you obtain even more profound benefits. The vigorous exercise you're doing raises your body's basal metabolic rate. Your body begins to burn calories even when you're asleep. Owing to the increase in lean muscle mass you're gaining from exercising over time, you're burning more calories throughout the day. You find yourself craving more nutritious foods, that is, those that will provide higher-quality nutrition, such as the nutrition contained in such combinations as rice and beans and oatmeal and orange juice. Thus, your positive lifestyle choices contain their own positive feedback system. The better choices you make, the healthier you become, and the healthier you want to be. The long-term results are enhanced health and well being for you, your family, and your friends.
1Liu RH: Health-promoting components of fruits and vegetables in the diet. Adv Nutr 4(3):384S-392S, 2013
2Hu D, et al: Fruits and vegetables consumption and risk of stroke: a meta-analysis of prospective cohort studies. Stroke 45(6):1613-1619, 2014
3Thomburg KL, Challis JR: How to build a healthy heart from scratch. Adv Exp Med Biol 814:205-216, 2014
Mchele na maharagwe ni mchanganyiko wa chakula ambacho sio tu ni kitamu, lakini pia ni nzuri kwa afya. Mfano mwingine unaojulikana wa mchanganyiko wa vyakula kama vile mahindi na maharagwe, nyanya na avocado, na hata juisi ya machungwa na oatmeal, hutoa faida zaidi ya zile zinazopatikana kwa kula vyakula hivyo vya lishe kwa kibinafsi. Vivyo hivyo, mchanganyiko wa maharagwe ya lima na mahindi una kiasi kikubwa cha asidi za amino muhimu. Wakati wa kuchanganya avocados na nyanya, mafuta kutoka kwa avocado husaidia mwili wako kutumia kwa ufanisi zaidi antioxidants zenye afya ya moyo na kupambana na saratani kama lycoprene iliyo ndani ya nyanya. Chakula cha asubuhi chenye afya ya moyo, kama vile oatmeal halisi, kama vile oatmeal iliyotengenezwa kutoka kwa oats rolled au oats iliyokatwa kwa chuma, na juisi halisi ya machungwa (si kutoka kwa mchanganyiko) hutoa mchanganyiko wenye nguvu wa phenol zinazohusiana na kupunguza atherosclerosis na kansa. Mchanganyiko huu ni mfano wa jumla wa kanuni ya mchanganyiko wa chakula, ambayo huchanganya protini na wanga tata katika kila mlo. Unapochanganya vyanzo hivi vya lishe kwa ukawaida, unafanya mazoezi ya kimetaboliki ya mwili wako. Kwa kutumia chanzo cha nishati cha "kuwaka polepole", unatoa mafuta yenye ubora wa juu kwa muda wa saa tatu hadi nne zijazo. Matokeo ni kwamba mambo mengi mazuri yanatokea. Kwa hivyo, matumizi ya nishati ya mwili hupatikana kwa njia bora, na mwili wako hupata faida zaidi kutoka kwa kila kalori inayowaka. Kwa kuongezea, viwango vya insulini huimarika siku nzima. Kwa muda, kuchanganya chakula husaidia mtu kuwa mashine nyepesi na husaidia kupunguza uwezekano wa kuendeleza ugonjwa wa kisukari wa aina ya 2. Faida hizi ni muhimu hasa kwa watu ambao wameambiwa kwamba wana hypoglycemic au pre-diabetic. Kwa kweli, unapaswa daima kuangalia na daktari wako ili kuhakikisha mkakati wa kuchanganya chakula ni sahihi kwa ajili yenu. Unapoongeza mpango wa mazoezi ya kawaida, yenye nguvu kwa chakula chako, unachagua mtindo wa maisha, unapata faida kubwa zaidi. Mazoezi ya mwili yako huongeza kiwango cha msingi cha kimetaboliki. Mwili wako huanza kuchoma kalori hata unapolala. Kwa sababu ya kuongezeka kwa misuli ya mwili, unachukua kalori zaidi kwa siku. Unapata kuwa unataka vyakula vyenye lishe zaidi, yaani, vyakula vinavyotoa lishe bora zaidi, kama vile lishe iliyo katika mchanganyiko kama vile mchele na maharagwe na unga wa oat na maji ya machungwa. Kwa hiyo, uchaguzi wako mzuri wa mtindo wa maisha una mfumo wao wa kurudia mambo mazuri. Kadiri unavyofanya maamuzi mazuri, ndivyo unavyokuwa na afya nzuri na jinsi unavyotaka kuwa na afya nzuri. Matokeo ya muda mrefu ni afya bora na ustawi kwa ajili yako, familia yako, na marafiki wako. 1 (Kichwa) - Sehemu za afya za matunda na mboga katika mlo. "Adv Nutr 4 (3) 384S-392S, 2013: ""Ulaji wa matunda na mboga na hatari ya kiharusi: uchambuzi wa meta wa masomo ya cohorte ya baadaye.""" "Kama ilivyoelezwa katika makala ya ""Kufanya Ugonjwa wa Moyo"" ya Challis JR, ""Kufanya Ugonjwa wa Moyo"" ni ""Kufanya Ugonjwa wa Moyo Uwe na Afya.""" Adv Exp Med Biol 814205216