Ausgewogene Ernährung: Säure-Base-Ernährung


Everything is very simple. Every food we eat produces an acidic or alkaline reaction upon digestion. If the metabolic balance provided by nature between the level of acid and alkali in the body is disturbed, all systems begin to malfunction. Poor digestion, dull complexion, bad mood, loss of energy and fatigue: all due to the fact that your diet is not balanced.

The holistic concept of the acid-base balance of the body was created at the beginning of the XNUMXth century. After science discovered pH in the middle of the last century, nutritionists (nutritionists) learned how to correct this balance with proper nutrition. Official medicine is at least skeptical about this correction, but a whole army of nutritionists, nutritionists and therapists in the USA, France and Germany practice acid-base balance treatment. And since this diet welcomes vegetables and fruits and recommends limiting white bread and sugar, there will be benefits anyway.

Too much acid


“If too many acidic foods are ingested with food, the body is forced to compensate for the imbalance with its own alkaline reserves, that is, minerals (calcium, sodium, potassium, iron),” says Anna Karshieva, gastroenterologist, nutritionist of the Rimmarita center. “Because of this, biochemical processes slow down, the level of oxygen in cells decreases, sleep disorders and fatigue occur, and it is possible that depressive conditions are also possible.”

Oddly enough, an “acidic” product does not necessarily have a sour taste: for example, lemon, ginger and celery are alkaline. Milk, coffee and wheat bread, on the other hand, have a distinctly acidic character. Since the current diet of the average inhabitant of Western civilization tends to “acidity”, then your menu should be enriched with “alkaline” foods.

Namely – vegetables, root vegetables, not too sweet fruits, nuts and herbs, herbal infusions, olive oil and green tea. In order not to completely deprive yourself of animal protein, you need to add fish, poultry and eggs to these foods: yes, they have acidic properties, but not too pronounced. You need to minimize refined and starchy foods, sugar, coffee and caffeinated drinks, alcohol and not get too carried away with dairy foods.


This diet is easy to follow – especially for those who have a slight inclination towards vegetarianism. It is rich in fiber and antioxidant substances and is completely devoid of “empty calories” – those that bring only weight gain and no benefit. On the menu of almost all restaurants you can find vegetable dishes, white poultry and fish, as well as green tea and mineral water, so that the acid-base balance can be observed in almost any life circumstances. This diet is aimed at improving the body, and not losing weight, but practice shows that almost everyone loses extra pounds on it. And this is not surprising, considering how widely fatty and high-calorie foods are presented in the ordinary “acidic” menu.

accident prevention

1. This is a good diet for adults, but not for children: a growing body needs many of those foods that remain behind the scenes – red meat, milk, eggs.

2. If you are not used to eating a lot of fiber – vegetables, fruits, legumes, a sharp change in priorities can put too much stress on the digestive system. Therefore, it is good to switch to this diet gradually.

3. Observe the proportion “65%” alkaline “foods, 35% -” acidic “.

Acid or alkali?

“Alkaline” foods (pH over 7)gruppe an“Acidic” foods (pH less than 7)
Maple syrup, honey comb, unrefined sugarZuckerSweeteners, refined sugar
Lemon, lime, Wassermelone, grapefruit, mango, papaya, fig, Melone, apple, pear, kiwi, garden berries, orange, banana, Kirsche, pineapple, peachObstBlaubeeren, blueberries, plums, prunes, canned juices and nectarines
Spargel, Zwiebel, parsley, spinach, Brokkoli, Knoblauch, Avocado, Zucchini, Rüben, Sellerie, Möhren, Tomate, mushrooms, cabbage, peas, olivesVegetables, roots, legumes and greensKartoffeln, white beans, soy, tofu
Kürbis seeds, almondsNüsse und SamenPeanuts, hazelnuts, pecans, sunflower seeds
Natives Olivenöl ExtraÖlAnimal fat, hydrogenated fats and oils
Brown rice, pearl barleyCereals, cereals and foods thereofWheat flour, baked goods, white bread, polished rice, Mais, buckwheat, oats
 Fleisch, Geflügel, FischSchweinefleisch, Rindfleisch, seafood, turkey, chicken
Goat milk, goat cheese, milk wheyEgg and dairy foodsCow’s milk cheese, ice cream, milk, butter, egg, yogurt, cottage cheese
Water, herbal tea, lemonade, green tea, ginger teaGetränkeAlcohol, soda, black tea

* Products in each column are mentioned as their acidic or alkali-forming properties decrease

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