How to eat to strengthen immunity? Table of food combinations in a convenient format

Eating patterns often go against our social rhythm. Many people constantly skip lunch and eat dinner at different times. Improper eating habits weaken the body. Nevertheless, everyone can learn simple rules of food combinations and create a healthy menu for themselves.

Medical editor, scientific expert of Biogena Russia, wellness expert

I will tell you which foods support rhythmic eating and strengthen immunity.

Important tips for menu planning

Human digestion is subject to 24-hour circadian rhythms: more efficient in the morning and less efficient in the evening. To reduce the load in the evening, you can use simple rules for combining foods according to the Meyer method.

• In the morning and afternoon during high digestive activity is better to add to the diet food in raw form – fruits and berries for breakfast, vegetable salad for lunch.
• In the evening – thermally processed food in the right combination with other foods.

How to combine food and make a menu

According to the Meyer method, this can be done as follows.

Protein foods (meat, poultry, fish, seafood) combine well with neutral foods such as vegetables, herbs, oils and fats.

For example, for dinner you can cook grilled fish with vegetables and cold-pressed oils (unrefined). In such a meal it is desirable to exclude bread, since it belongs to the carbohydrate group of products. As a dessert you can add cheese.

Carbohydrate foods (quinoa, bulgur, potatoes, yams, fruits) are also great with neutral foods. But it is better not to combine them with proteins.

An example of a good combination: pasta dishes (without cheese!), rice and potatoes with vegetables and mushrooms. To such a meal you can safely add bread with butter or vegetable oil. If it is dinner, you can eat a small dessert.

For lunch and dinner, you can choose products based on combinations of protein and carbohydrate products with neutral ones.

For convenience, we have prepared for you a table of combining foods to improve digestive efficiency and strengthen immunity.

Breakfast foods

Fruits, vegetables and berries are preferably eaten in the morning. A boost of vitamins will strengthen the immune system, and in the right combination with other foods – to support the efficiency of digestion.

• Frittata with broccoli is an Italian egg that is cooked together with vegetables. It is a mix of valuable protein and vitamins C and K.

• Greek yogurt with raspberries – in such a breakfast there are not so many calories and enough important trace elements – copper, silicon, cobalt, molybdenum.
• Oatmeal waffle with nuts and honey – this option will definitely appeal to both children and adults. Digestion will help fiber, and vessels – healthy fats.

Remember that it is important to keep the rhythm of eating. Eating at the same time helps to “manage” the metabolism. If the regime is broken can reduce immune defense, activity and performance, deteriorate skin condition.

In the modern pace of life, it can be difficult to follow these rules. Therefore, it is equally important to identify micronutrient deficiencies in time and compensate for them with nutraceuticals or foods high in the required vitamins and minerals.