– NUTRITION AND FOOD COMBINATION-

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Hello everyone, Today I would like to share my Nutrition lecture notes with you again and Today’s topic is nutrition and food combination. The latest research shows that some food combinations are more nutritious when eaten together. If you wonder about the food combination like me, it is here. I hope, you enjoy!

-WHAT IS NUTRITION AND HOW SHOULD WE MAKE FOOD COMBINATION-

Nutrition is the intake of food, considered in relation to the body’s dietary needs , in other words, nutrition the sum total of body processes which interact to supply our nutritive needs.

  • -List Seven Incompatible Combinations and Examples of Each From Everyday Conventional Meals. Also, How These Meals Could Be Adjusted or Suggest Alternatives.-

-Studies indicate that correctly combining foods is critical, not only for providing your body with essential nutrients, but for eliminating heartburn, bloating, uncomfortable gas and acid reflux. Food is processed in the mouth, stomach and small intestine “using two types of digestion” mechanical (chewing) and chemical. The two types of chemical digestion are markedly different. Acid digestion is required for proteins and alkaline digestion is needed for carbohydrates. It is not client who are on weight reduced and control diets that can from food combining principles. The digestive system works fundamentally the same for all of us. The human digestive system is capable of readjusting itself to the digestion of individual natural foods, with appropriate timing of various enzymes and digestive juices. If however, two or more foods are randomly combined, the digestive limitations are exceeded and digestion is impaired.

-For examples, Some incompatible combinations: Don’t eat protein and starch food in the same meal and don’t eat fruit with other food, don’t eat melons with other food or fruits.

However,These meals do together to form good combination- protein and leaf greens, starch and vegetables, oil and fats with leaf greens and oil/fats with sub-acid fruit. A basic guideline is that proteins, fats and starches do not combine well with each other, but individually, they all combine well with vegetables.

For instance, a meal of fish and vegetables makes a good combination. Do not included combine with potatoes, pumpkin or corn as these are starches and cannot be as vegetables. Acid fruit can be eaten with nuts, seeds or cheese. Some combination are less compatible with the human digestive system and if these combinations are eaten, they are often followed by symptoms of indigestions.

-The following incompatible combinations need attentions.-

1- Fat/ Protein Combination: Fat inhibits the flow of gastric juice interfering with protein digestion. Additional fat intake makes digestion difficult. Avoid combining butter, oils, avocado and cream with protein, for example the rich creamy sauces which are served with fish and meat dishes, inhibit digestion. PROTEIN FOODS: Meat, eggs, fish, nuts(most), fermented seed sauce, soybeans(cooked or sprouted) Seed-sunflower, sesame, pumpkin.

2- Sugar/ Protein Combination: Sugars restrain the secretion of gastric juice, interfering with protein digestion. This restricts the stomach’s ability to digest protein, which produces more gastric juices that the sugar then combines with. The sugar, delayed from passing through to the small intestine, ferments.

3- Sugar/ Starch combination: When starch is combined with sugar, the starch is disguised. Saliva amylase, necessary for starch digestion is thus not in the saliva and the digestion of the starch is inhibited. The sugars will once again, ferment in the stomach. Pastries and mixing cereals and bread with sweet fruits are an examples of this combination which should be avoided. STARCY FOODS: Grains (cooked or sprouted), mature beans and peas, peanuts, potatoes, butternut, chickpeas (cooked or sprouted), acorn or hubbard squash. SWEET FRUIT FOOD: Banana, date, dried fruit, raisin.

4-Protein / Starch Combination: If we mixed together, an acid food such as protein, and starch, an alkaline food, don’t digest. This combination is one of the most commonly eaten combinations. Bear in mind that salivary amylase is destroyed in the stomach in the presence of the highly acidic medium. The time required for protein and starch digestion also varies. Therefore, there is going to be a discrepancy with resultant indigestion.

5- Protein/ Protein Combination: Protein is the most difficult food for the body to digest. Different proteins require different digestive times and enzymes, for instance, dried beans require six hours to digest in comparison to normal four hours required for meats. When one protein is combined with another, digestion becomes difficult.

6- Acid / Protein Combination: The enzyme, pepsin, necessary for protein digestion will only be active in the presence of a particular acid, hydrochloric acid. When fruit is eaten with protein, the fruit will be retained in the stomach until completion of the protein digestion, resulting in fermentation of the fruit. ACID FRUIT FOODS: Grapefruit, lemon, lime, orange, strawberry, pineapple, pomegranate, plums, mandarin, Satsuma, tangerine.

7- Acid / Starch Combination: Acid destroy the starch-splitting enzyme , salivary amylase, and this includes the acids contained in fruit and in the various vinegars. When this combination is eaten, the fruits are retained for a longer period in the stomach and results in fermentation. A reference to milk; Milk is a perfect food provided by nature for the feeding of young animals. The enzyme rennin is present only in the gastric of infants. The secretion of rennin diminishes when the child has a set of teeth. Milk as a food item, due to its protein and fat content combines poorly will all foods. When entering the stomach, milk curdles and prevents the digestion of other food due to the insulating effect of the curds. It is best to consume milk on own and inadvisable to use it at all. If fruit is eaten with other food, the fruit is retained in the stomach until the other food is digested and the fruit sugars start to ferment. Melons compromise a class of fruit on their own and decompose faster than other fruit. Melons should be eaten on their own. The avocado is an unusual fruit in that it provides an excellent source of fat. It combines best with non-starchy vegetables and makes a fair combination with acid fruits. The avocado also makes a fair combination with starches because of its low protein content. The avocado should not be combined with proteins.

In addition, The tomato, generally thought to be a vegetable is an acid fruit. If it is consumed immediately on being picked, the most recent research indicates that is alkaline. Due to its low sugar content, it can be combined with non-starchy vegetables, but should not be combined with starches or proteins, well there goes the tomato sandwich and the tomato salad and chop! If fruit and vegetable juices are enjoyed, these juices should be taken on their own or about twenty minutes before a meal. There is certain guidelines to food combining were given and in the following section and we will another look the classification of foods.

-CLASSIFICATION OF FOODS-

-PROTEINS: Nuts and seeds, Bean sprouts, Soya beans, Sunflower sprouts, Eggs, Cheese, Lentils, Peanuts, Dried beans,Dried peas,Meat and meat products.

-STARCHES: Potatoes, Carrots, Fresh lima beans, Artichokes, Pumpkin, Corn and maize, Cereals and grains, Beets, and Parsnips, Chestnut, Squash.

FATS: Avocado,Butter, Margarine, Vegetable, Oils, Lard, Cream

-ACID FRUITS: Oranges, Strawberries, Pomegranates, Grapefruit, Plums, Lemon and Limes, Plums, Pineapples,Kiwi.

-SUB-ACID FRUITS: Mango, Peaches, Apricots, Apples, Berries, Nectarines, Pears, Papaya, Cherries.

-SWEET FRUITS: Bananas, Fresh figs, Persimmon, Grape varieties, Dried fruit, Dates.

-LOW AND NON-STARCHES VEGETABLES: Celery ,Spinach, Green beans, Cauliflower, Eggplant, Kale, Sweet peppers, Lettuce, Eggplant, Cucumber, Alfalfa sprouts, Onion, Fresh sweet corns ,Garlic, Fresh sweet peas, Turnip, Cabbage, Asparagus.

 

 

 

 

 

 

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-HAND-ROLLED TURKISH COUSCOUS/ TRADITIONAL COUSCOUS-

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Serves 8 to 12

Level: medium

Preparing time: 1 hour

Hello everyone!

Today I want to share Traditional homemade Couscous with you because recently my Sister- in- law has sent me homemade Couscous, and Her mother had made it for me, therefore I cooked it and tested it for you it was extremely delicious. I want to say both of  them, so much thanks for making Turkish traditional homemade Couscous.

I know, making your own couscous gives you a difficult, but home made Turkish couscous super taste and it is very cheerfully process because of a sense of wonder at the magic of it all. I remembered when my mom was making our own couscous, how much fun it was and how astonishing the results and making couscous is an expression of love, generosity and hospitality. The process feels celebratory and communal. I want to share couscous making with you, I like to think that there are chefs across the country who are ‘rolling their own couscous ingredients’ –couscous, that is.

There are so many different couscous recipes, which vary from one country to another, but I would like to introduce traditional home made Turkish couscous which is making in Sivas region in Turkey. Sivas has a special place for Turkish Cuisine, with fresh foods unique to the City itself as well as to its districts and villages . In my country , Traditional Turkish couscous is made with hard wheat (Its called Bulgur). Turkish couscous hand-rolled tiny pasta pearls are about 2 mm in diameter and they are made out of a mixture of whole wheat(Bulgur) and eggs, all purpose flour, rolled around a center of bulgur which gives it a elegant that is slight yellow color and unique, special and delicious.

Eating Home-made Turkish Couscous with those tiny balls rolling wonderfully on your tongue, really lift up the eating experience, even a simple serve. It is also very easy to cook, Turkish Couscous unlike the other couscous which can turn mushy if soaked for too long or in too much liquid, Traditional Turkish Couscous can be boiled in salted water, like pasta, until tender.

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FROZEN YOGURT WITH HONEY

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Serve-8

Level- Easy

 

Hello every one!

Recently I have made frozen yogurt, because it’s summer and for my blog anniversary dinner. It’s not difficult to make. If you really love frozen yogurt- there’s nothing better than homemade and you can make Frozen yogurt with just simple ingredients and add your favourite fruit on top it. I made sure the result are smooth, scoopable and so delicious.

Yogurt Benefit ; Yogurt is one of the most popular fermented dairy, and yogurt is highly nutritious and is an excellent source of protein, calcium and potassium. It provides numerous vitamins and minerals, it is low in calories

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– HAPPY 4 YEARS BLOG ANNIVERSARY! –

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-HAPPY 4 YEARS BLOG ANNIVERSARY-

Hello everyone!

I juts wanted to start this post by saying  thank you very much from bottom of my heart for all of your kind words of encouragement, support for my blog. Exactly four year ego, I was hitting the button “Publish’ for the first time and My only desire was to talk and share about my recipe, painting,stories, restaurant review and keep in touch with my friends, family. Lucky for me, many other gorgeous people decided to join me in this fantastic adventure, and helped me, I was excited to create and share to connect the whole world. I feel a deep responsibility to make the most of my time here and serve you the best I can.

Thank you for supporting me be a part of this blog journey.

-BANANA BREAD WITH HONEY-

 

-BANANA BREAD WITH HONEY-

-BANANA BREAD WITH HONEY-

 

Hello everyone!

I have made the cake and tested. The recipe was an old recipe from my family and this recipe is worthy of commendation. This Banana Bread with honey is moist and delicious with loads of banana flavour and it is easy to make, also no need for a mixer. This is an easy recipe that gives perfect result every time and be sure to use ripe bananas. Happy baking!

-Bananas are among the world’s most popular fruit and making them an excellent for snack. Bananas are also very good nutritious, and contain high amounts of fiber , antioxidants and are very low in protein and fat. Unripe bananas are high in starch and ripe bananas contain mostly sugar.

However bananas are good source of several nutrients, including magnesium and potassium(potassium is an important mineral that many people aren’t getting enough of, and it plays a crucial role in blood pressure control and kidney function.),including dopamine, vitamin B6, vitamin C. Also pectin is another type of dietary fiber  that is found in the ripe bananas and pectins may reduce appetite, moderate blood sugar levels after meals. In addition, a medium-sized (118grams) banana contains about 105 calories and bananas contain about 14 grams of sugar.

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HOMEMADE TAHINI BREAD

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Bake time= 8-10 minutes

Level= Easy

Serve=12

Tahini is usually  used to make humus or make dressing for salads or garnish over some vegetable. Using it for bread is uncommon in the world but it is used in Mediterranean, and Middle Eastern cuisines and  Turkish cuisine know what they are doing and they make perfect delicious bread or sell rolls with it. Tahini bread is also traditional in Turkey.Tahini bread usually sold in the bakeries in the feast time and fast month. Also Tahini’s versatility has made it very popular all throughout Turkey and they mix tahini with Pekmez.(Pekmez=a jam like substance made from grapes, figs or mulberries.) They usually prepare this mixture for breakfast and it is especially popular during the winter time.

Tahini bread rolls, this delicious soft rolls have a wonderful sesame butter texture, it is also a wonderful alternative for those with nut allergies.Homemade Tahini bread can easily be  made for a family in your kitchen, however this is much easier to make by just following the simple technique I used. It is  very rich and addictive and perfect with a cup of tea or coffee. Enjoy!

TAHINI HEALTH BENEFITS: Tahini is a seed butter made from sesame seeds that are toasted and ground.Tahini contains more protein than nuts. It’s a rich source of B vitamins (B1, B2, B3,B5 and B15 )that boost energy and brain function. They promote healthy cell growth and including that of red blood cells, which will help prevent Anemia. They support and increase the rate of metabolism, enhance immunity and nervous system function as well as helping to maintain healthy skin and muscle tone.Vitamin E , which is protective against heart stroke and heart disease. Also tahini has  important minerals, such magnesium, iron, and calcium. Tahini is very easy to digest and many of its nutrients find their way in to the blood stream within about an hour of  consumption.

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FRESH TOMATO SALSA

 

 

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This salsa recipe is really tasty, fresh, healthy, and made one step. There is no fat or sugar in it and the salsa has the advantage of being a tomato salad.You just need chopped up tomatoes, chiles, fresh green pepper,onions, some lemon juice,parsley and some seasoning. It is very easy to make. Enjoy it!

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