We consume different foods every day, and the nutritional components of each food vary. Learning to pair foods can maximize their nutritional value and better balance dietary nutrition. So, how can we combine them for the best effect?
Combining Whole and Refined Grains
Scientific research shows that the rational combination of different types of grains and their processed products can improve their physiological value. After processing, grains often lose some nutrients, especially dietary fiber, vitamins, and inorganic salts, which are precisely what the body needs or is prone to lacking. Take refined white flour, for example: its dietary fiber is only one-third of that of standard flour, and its vitamin B1 is only one-fiftieth; compared with red beans, the difference is even greater. Therefore, in choosing staple foods, the elderly should pay attention to combining whole and refined grains. As for the best ratio, there is no definitive data available now, nor will there be in the future; it is best to vary it by individual. However, the benefits of eating more coarse grains are obvious. For instance, the dietary fiber in millet and red beans is 8 to 10 times higher than in refined white flour, and B vitamins are dozens of times higher, which is beneficial for enhancing appetite and preventing conditions such as constipation, beriberi, conjunctivitis, and cataracts. In many parts of China, "two-rice" (a mix of rice and millet) and "gold-silver rolls" (a mix of wheat and corn flour) are typical examples of combining whole and refined grains, meeting the requirements of a balanced diet.
Combining Meat and Vegetables
Animal fats contain more saturated fatty acids and cholesterol and should be paired with vegetable oils, with vegetable oils being the primary choice (in a ratio of 1:2 of vegetable to animal fat). Animal fat can provide vitamins A and D, and cholesterol, which is a raw material for the synthesis of corticosteroids, sex hormones, and vitamin D in the body. According to the latest research reports, cholesterol also has anti-cancer effects. Consuming a small amount of animal fat daily should be beneficial and harmless. For example, the elderly are prone to calcium deficiency; they might often cook fresh fish with tofu. The former contains more vitamin D, while the latter is rich in calcium. Combining the two can increase the absorption rate of calcium by more than 20 times. Fresh fish stewed with tofu is delicious and not greasy, making it especially suitable for the elderly. Furthermore, braised pork with soybeans can increase the physiological value of its protein by two to three times. Another common pairing in daily life is vegetables with meat, such as cucumber with pork slices, pickled cabbage with shredded pork, and braised beef with potatoes. The meat provides protein and fat, while the vegetables provide vitamins and inorganic salts. This not only creates a reasonable combination of nutrients but also has an appealing color and a fragrant aroma, which significantly stimulates the appetite.
Combining Acidic and Alkaline Foods
China's working people have left behind a rich food culture through their long struggle with nature, waiting to be explored and enhanced with modern scientific theories and technologies. For example, in some southern regions, it is customary to eat eel with lotus root. It turns out that eel contains mucoprotein and mucopolysaccharides, which promote the absorption and utilization of protein. It also contains relatively rich complete protein and is classified as an acidic food. Lotus root, on the other hand, is rich in special amino acids such as asparagine and tyrosine, as well as vitamins B12 and C, and is an alkaline food. This acid-alkaline combination, along with the complementary nutrients in both, plays a good role in maintaining the body's acid-base balance. In fact, many of the cooking habits long formed by the Chinese people belong to the pairing of acidic and alkaline foods. Generally speaking, animal foods are acidic, while green leafy and other plant-based foods are alkaline. The benefits of combining these two types of food are obvious, which is also an advantage of combining meat and vegetables. Therefore, some Western scientists strongly promote Chinese food pairing and cooking methods.