From acidosis to alkaline balance: a guide to alkaline nutrition

Basische Ernährung ist eine Ernährungsform, bei der der Fokus auf basischen Lebensmitteln liegt. Gemeint sind Lebensmittel, die im Stoffwechsel basisch wirken, vor allem Gemüse, Obst, Kräuter, Nüsse und Samen. Sie sind reich an Mineralstoffen wie Kalium und Magnesium und liefern Vitamine, Ballaststoffe und sekundäre Pflanzenstoffe.

Viele schätzen an einer basenreichen Ernährung vor allem, dass automatisch mehr Gemüse und Obst auf den Teller kommt. Das passt gut zu einer ausgewogenen Ernährung. In diesem Leitfaden zeigen wir Dir, welche Lebensmittel dazugehören und wie Du sie im Alltag einbaust.

Highlights

Eine basenreiche Ernährung setzt auf viel Gemüse, Obst, Kräuter, Nüsse und Samen.
Säurebildende Lebensmittel wie Fleisch, Wurst, Zucker und Weißmehl genießt Du am besten in Maßen.

Understanding acid-base balance: The influence of food

An important aspect of alkaline nutrition is understanding the acidity of foods. It is believed that acidosis in the body can result from the consumption of acid-forming foods. These foods increase the ratio of acid to base in the body and can lead to acidosis. Our body has a certain ability to balance the acid-base balance to prevent acidosis. optimum pH balance maintained. However, if acidosis is present, this can negative effects on your health, such as Fatigue, muscle pain, joint problems and a increased risk of illness.

Foods that are considered acid-forming are meat, dairy products, refined sugar, white flour products and alcohol. Certain food additives and chemical additives can also have an acidifying effect.

Other foods such as vegetables, fresh fruit, nuts, seeds and seaweed are considered alkaline as they have an alkaline-alkaline effect on the body and can balance the ratio of base to acid in the body. Some studies show that a diet rich in alkaline-alkaline foods can improve the Reduce the risk of chronic diseases can.

It is important to note that every body can react differently to food and that a certain level of acids in the body is necessary to maintain certain functions. Therefore, you should take a balanced approach to your food choices and make sure that you eat enough alkaline foods.

Basische Lebensmittel im Fokus

Zu den basischen Lebensmitteln zählen vor allem Gemüse, Obst, Kräuter, Nüsse und Samen. Weißmehlprodukte und Zucker gelten als säurebildend und gehören nur in Maßen auf den Teller. Fleisch und Milchprodukte werden ebenfalls häufig als säurebildend eingestuft.

Beispiele: Spinat, Brokkoli, Grünkohl, Bananen, Papaya, Melonen, Kräuter und Gewürze wie Basilikum und Kurkuma. Einfache Ideen für den Alltag sind ein grüner Smoothie, ein Salat mit Avocado und Nüssen oder Gemüsesuppen und Eintöpfe.

Fester Plan für ein paar Tage: die Ernährungspakete von LiveFresh

Du willst Struktur statt Zufall? Die Ernährungspakete von LiveFresh enthalten alle Mahlzeiten für 4 Tage: Fertiggerichte, Porridge, Skyr Drinks, Slim Shake und Säfte. Auf Wunsch startest Du vorher mit einer 3- oder 5-tägigen Saftkur.

Welche Pakete es gibt und wie ein Tag abläuft, siehst Du auf der Seite Ernährungspakete von LiveFresh.

Healthy and alkaline-rich: the list of alkaline foods

A list of alkaline foods includes foods with a higher alkaline content and a lower acid content to balance the acid-alkaline balance in the body. Here are some common alkalizing foods that can be used to create delicious recipes and balance acidic effects in the body:

Vegetables: Green varieties such as spinach, kale, broccoli, celery, rocket etc.
Fruit: Bananas, melons, apples, pears, grapes, etc.
Nuts and seeds: Almonds, cashew nuts, chia seeds, pumpkin seeds, etc.
Drinks: Water that contains a high concentration of minerals such as calcium, magnesium and potassium.
Cereals: Quinoa, amaranth, buckwheat etc.
Broth: can be made from spinach, celery, parsley and onions.
Alkaline vegetables: such as artichokes, avocado, beet etc.
Herbs: such as parsley, basil or chives

However, it is important to note that a balanced diet that includes both bases and acids is most important for physical well-being. It is also advisable to ensure that you get enough nutrients from a wide range of foods.

Basische Ernährung: Rezeptideen für Deine Woche

Damit Dir die Umsetzung leichtfällt, hier ein paar Ideen aus unserem Blog:

Frühstück: fruchtige Smoothie Bowl, Apfel-Zimt Porridge, vegane Bananen-Pancakes
Mittag: Linsen-Brokkoli-Curry, asiatische Nudeln mit Tofu, Pilzrisotto mit Buchweizen
Abend: Karotten-Orangen-Ingwer-Suppe, gefüllte Süßkartoffeln mit grünem Spargel, Reispfanne mit Pilzen

Alle Rezepte findest Du in unseren Rezepten.

Alkaline-rich snacks: simple and delicious ideas for in between meals

Alkaline snacks are foods that contain a high proportion of alkaline and a low proportion of acids and therefore support the balance the acid-base balance. These types of snacks can help to balance the body and support a healthy diet. Examples of alkaline snacks are nuts, seeds, fresh fruit and vegetables such as apples, carrots, cucumbers, etc. Smoothies and juice drinks that are vegetable and fruit based can also be considered alkaline snacks. However, it is important to note that a balanced dietthat includes both alkaline and acid is most important for health.

Alkaline recipes for healthy snacks can be light, vegan and alkaline. Here are a few suggestions:

Zucchini quinoa saladCook quinoa and mix it with diced zucchini, tomatoes, basil and olive oil.
Vegan vegetable smoothie: Blend green varieties such as spinach or kale with avocado, banana and almond milk to make a nutrient-rich smoothie.
Alkaline energy balls: Mix rolled oats, nuts, dates and cocoa into small balls and roll them in coconut flakes.
Vegan avocado salad: Mix avocado with mixed green leaves, tomatoes and lemon juice to make a refreshing and nutrient-rich salad.
Vegetable sticks with nuts

These recipes are easy to prepare and offer a healthy alternative to conventional snacks.

You can also find more recipes at www.livefresh.de

Alkaline diet - a conclusion for a balanced body

In summary, it can be said that an alkaline diet is a important factor for optimal health. By consuming alkaline foods and avoiding acid-forming foods, you can balance the ratio of alkalis and acids in your body and achieve optimal health. avoid acidosis. By incorporating alkaline recipes into your daily diet, you can healthy and delicious without having to compromise on taste and variety.

Frequently asked questions about alkaline balance:

What do you eat on an alkaline diet?

An alkaline diet focuses on eating foods that are high in alkaline and low in acid. Here are some foods that are often included in an alkaline diet:

Vegetables: Green varieties such as spinach, kale, broccoli, celery, arugula, etc.
Fruits: Bananas, melons, apples, pears, grapes, etc.
Nuts and seedsAlmonds, cashew nuts, chia seeds, pumpkin seeds, etc.
Alkaline water: Water that contains a high concentration of minerals such as calcium, magnesium and potassium.
Cereals: Quinoa, amaranth, buckwheat etc.
Vegetable broths: can be made from spinach, celery, parsley and onions.
Alkaline vegetables: such as artichokes, avocado, beet etc.

However, it is important to note that a balanced diet that includes both bases and acids is most important for one's state of health. It is also advisable to ensure that you get enough nutrients from a wide range of foods.

Which foods are alkaline list?

Here is a list of foods that are considered alkaline and are often consumed in an alkaline diet:

Vegetables: Green leafy vegetables such as spinach, kale, broccoli, celery, arugula, etc.
Fruits: Bananas, melons, apples, pears, grapes, etc.
Nuts and seeds: Almonds, cashew nuts, chia seeds, pumpkin seeds, etc.
Alkaline water: Water that contains a high concentration of minerals such as calcium, magnesium and potassium.
Cereals: Quinoa, amaranth, buckwheat etc.
Broth: can be made from spinach, celery, parsley and onions.
Alkaline vegetables: such as artichokes, avocado, beet etc.
Alkaline dairy products: Milk from almonds, cashew nuts or coconuts.

It is important to note that the reaction of food to the body can be individual. It is also advisable to ensure that you get enough nutrients from a wide range of foods.

Is coffee acidic or alkaline?

Coffee is considered acidic. Coffee can change the body's pH value and bring the body out of the natural pH range of 7.3 to 7.5. A high consumption of coffee can lead to acidification of the body and affect the pH balance. If you want to reduce your coffee intake, you can try alternative drinks such as green tea, alkaline water or vegetable broths, which are alkaline. However, it is important to note that a balanced diet that includes both alkaline and acid is most important for health.

However, there are also some people who argue that coffee is not as acidic as is often thought, and that its effects on the body can vary depending on individual metabolism and other factors. Some studies have also shown that coffee consumed in moderation can have some health benefits, such as reducing the risk of certain diseases and improving cognitive function. However, it is important to follow a balanced diet and control caffeine intake to avoid possible negative effects on the body.

What breakfast for acidosis?

If you are hyperacidic, you should favor a breakfast with alkaline ingredients. Here are some suggestions for an alkaline breakfast:

Fruit smoothie: Blend fresh fruit such as apple, banana and berries with vegetables such as spinach or kale and almond milk or water to make a refreshing smoothie. To cover your protein requirements, supplement with a vegan protein powder
Avocado bread: Spread avocado on low carb grain bread and add tomatoes, onions and chili flakes.
Porridge with oat flakes: Here you will find a very tasty recipe for Apple and cinnamon porridge

You can also find more delicious and alkaline recipes at www.livefresh.de

It is important to note that a balanced diet that includes both alkaline and acidic foods is best for the body's health. However, a balanced approach that favors alkaline foods can help prevent or correct acidosis.

Nutritionist

Developed on a scientific basis by Dr. Ulrike Fischer, who holds a doctorate in nutritional science.

Highlights

Eine basenreiche Ernährung setzt auf viel Gemüse, Obst, Kräuter, Nüsse und Samen.
Säurebildende Lebensmittel wie Fleisch, Wurst, Zucker und Weißmehl genießt Du am besten in Maßen.