One of the most beautiful things about freediving is that the slightest change can make a big difference. Every little thing matters! as freedivers, we work on our weakest links, such as relaxation, technique, equalization, adaptation, confidence, flexibility, automation, and concentration, and make them stronger to become better freedivers. But what might elude our eyes is that we might be putting the wrong fuel in our bodies to ensure all of the above.
If, as a freediver, you would like to recover faster, enjoy smooth equalization, and have a clear mind, this article is for you. In addition, if you have ever suffered from emotional instability, sinusitis, allergy, accelerated pulse(with no good reason), fatigue, headaches, and migraines before or after a diving session, this article is for you.
Most of us know what is healthy and what is not, and what should we eat to ensure that our body gets all it needs to perform at its best. But do we know how to combine the food that we eat so that it will not all go to waste?
Freedivers food combinations to maximize performance: What is healthy to eat at the same plat and what to avoid. Special guide
The food combinations method, what is it?
The method of food combinations is our way of ensuring proper digestion and encouraging a process of breaking down food in a healthy way for the body. In addition, the method reveals how to maintain good food combinations, helps maintain a high energy level during the day, and even improves health.
It does not matter if you eat vegan, vegetarian, paleo, organic, or any other diet. This article is relevant to all.
you might say, "it is not enough to eat healthily, and that's it?" Why should the combination of foods in the same meal be considered, even if all the foods served in it are healthy?
Facts that few know about the digestive system:
Different foods need digestive enzymes and levels of acidity or alkalinity to be broken down in the best way. The changes that food undergoes in the digestive processes are affected by various substances, such as enzymes. Each enzyme has its unique role, and it alone acts on a specific type of food, i.e ., the enzymes that act on carbohydrates do not operate and can not act on proteins or fats and vice versa!
The stomach secretes one type of fluid when we eat starchy foods and a different kind of fluid when we eat protein foods.
Therefore, when we eat healthy foods while maintaining positive combinations, we guarantee ourselves a good and efficient digestive process of the food.
The main thing in proper food combinations is separating different types of foods and a proper break between meals that allows the stomach to complete the digestive process.
What price does the body pay for incorrect food combinations?
When we eat foods in bad combinations, we do not benefit from the food. Instead, the food rots in the digestive system and creates toxins in our body, leading to unpleasant feelings of constipation, bloating, acid reflux, pain, sickness, and weakness.
Eating according to the right food combinations will ensure an improved diet and protection against poisoning.
First, here is the group of foods that are important to recognize in the context of food combinations:
Starch: rice, quinoa, buckwheat, potatoes, sweet potatoes, and in addition, everything that is made from flour: bread, pasta, cakes, cookies, etc.
Starchy vegetables: carrots, beets, and pumpkin.
Protein: red meat, birds, fish, dairy products.
In addition to vegetable protein: all types of nuts, various legumes such as beans, mash, and lentils in all colors.
Fat: All kinds of oils, tahini, avocado, nuts (both protein and fat).
Sour fruits: oranges, grapefruits, pomegranates, lemons, sour apples, sour peaches, sour plums, and pineapples.
Slightly sour fruits: papaya, peach, apricot, plum, mango, pear, cherry, fig, raspberry, and blueberry.
Sweet fruits: banana, dates, figs, raisins, grapes, persimmons, all dried fruits.
Melons: watermelon, melon.
Non-starchy green vegetables: lettuce, kohlrabi, green beans, spinach, celery, parsley, broccoli, Chinese cabbage, Brussels sprouts, zucchini, and more…
Negative food combinations:
Mixing protein with starch.
This is the most common mistake! Most modern lunches consist of protein of meat/chicken/fish known as a "main course" and starchy food such as rice/potatoes/pasta dish. A combination that the body does not know how to digest properly and the main reason why most people feel exhausted after lunch…
One type of protein with a different kind of protein
Two proteins in one plate are not likable for the digestive system. Common harmful combinations are animal protein with vegetable protein (such as chicken with beans), a protein with sour fruits (how much lemon do you put on the fish?), Protein with starchy vegetables, and protein with oils.
Sweet fruits with sour fruits, starch, or protein.
Sour fruits with starch or protein (except nuts).
Starches with fruit.
Various nuts with starches, oils, and other proteins.
Fats and oils with all proteins.
Melons, watermelons, and grapes are negative with all types of food.
Cereals with all the sour fruits and all the proteins.
(so what to do? In the next paragraph, we will find out ..)
Positive food combinations:
Protein with vegetables - it is recommended to eat the meat/chicken/fish dish with a rich green salad.
Green vegetables with all the proteins and all the starches.
Tomato combined with green vegetables.
Starchy foods with vegetables and fats.
Fats and oils with all starches and green vegetables.
Sour fruits with other slightly sour fruits (possible to eat with nuts).
Slightly sour fruits combined with sour fruits or sweet fruits.
Sweet fruits with other sweet fruits or slightly sour fruits.
Melon, watermelon, and grapes are recommended to eat separately without combinations.
Legumes of various kinds, such as beans, peas, and lentils combined with green vegetables.
Guidelines for food combinations:
Separate protein foods from starchy foods and eat them in different meals, for example: Decide that lunch is a starchy meal, for example, a large vegetable salad and quinoa/buckwheat / steamed starchy vegetables (sweet potatoes, beets, carrots, etc.) and dinner is a protein meal, for example, some vegetable with a stew of legumes (lentils, mash) or a handful of nuts/almonds.
Eat one sort of food at each meal: In a starchy meal, eat one starchy dish, for example, buckwheat, do not eat both buckwheat and rice, and as for a protein meal, do not combine two types of protein in the same meal.
Be sure to take breaks between meals. Eat only when you are hungry and not by the clock.
Avoid eating sweet and sour foods at the same meal.
Avoid drinking and eating together. Drinking dilutes gastric juices and is harmful to the digestive process.
Guidelines for breaks (time) between meals:
Fruits are always eaten on an empty stomach and with a break of between 30-40 minutes until eating other foods to allow the fruits to digest.
A 2-4 hour break between a starchy meal to another meal is necessary.
It is necessary to take a 3-5 hour break between a protein meal and another meal, so it is recommended to eat the protein meal in the evening and not at lunch (at least 3-4 huers before bedtime)
During the break between meals and during the night hours, the stomach digests the remaining food and empties it of all food and drink, removes all food remnants from its tissues after digestion, and releases all the waste of its various juices.
Always eat first light foods and then heavy foods, start with foods that are easy to digest, and continue throughout the day with foods that are harder to digest. For example, start the day with light food like fruits and continue to more heavy food like starchy or protein meals.
A heavy meal should be eaten after physical exertion during the day and not near bedtime, but at least 2-3 hours before bedtime.
* Try to eat in the same meal, types of foods whose digestion time is equal.
* Try to eat in the same meal types of foods so that the digestive juices they need do not interfere with the other types of foods in the meal.
Remember that symptoms of emotional instability, sinusitis, allergy, accelerated pulse, fatigue, headaches, and migraines caused by forms of indigestion disorders, gas in the stomach, bloating, and unpleasant sensations are caused by violating the laws of nature. If only we walked with nature hand in hand, it would lead us to a healthy lifestyle where all symptoms will go away independently, without any medication and external aids. Comfort and relaxation and not distress and pain are signs of health. Proper digestion is not accompanied by symptoms of illness. Our health is in our hands. Let's make the change!
Remember, it takes time and awareness to make these changes, good luck.
Thank you for reading
Adam Hale
The information presented above is only general information that contains lifestyle improvement tips and is not a substitute for medical advice and opinion.
source: https://elima.org.il/2018/08/%D7%A6%D7%99%D7%A8%D7%95%D7%A4%D7%99-%D7%9E%D7%96%D7%95%D7%9F-%D7%9E%D7%94-%D7%91%D7%A8%D7%99%D7%90-%D7%9C%D7%90%D7%9B%D7%95%D7%9C-%D7%91%D7%90%D7%95%D7%AA%D7%94-%D7%A6%D7%9C%D7%97%D7%AA-%D7%95%D7%9E/