For a lot of people,**The biggest problem is that you can't control your mouth, sometimes you have just eaten, but it doesn't take long for you to feel hungry again, did you eat air before?
Is there a food that makes us feel strong and full, but not high in calories? Absolutely,Food is also divided into "grades", with a corresponding "satiety index". When food enters the body, the appetite decreases, which is the effect of satiety. Depending on the food, the satiety time is also different.
What kind of foods affect satiety index? There are two main ones: protein and dietary fiber.
The higher the protein content, the more satiety you feel at the same number of caloriesBecause protein is a macromolecular substance, the human body needs more calories to digest and absorb, that is, the thermal effect of food. Representative foods include beef, chicken breast, eggs, beans, etc.
Dietary fiberIt will also directly affect the satiety index, because dietary fiber is extremely absorbent, and with the same calorie, this type of food is larger and more satiety. Representative foods are some vegetables, fruits, and mushrooms.
In addition to this, some other foods can not be missing, useWhole grainsReplace the staple food (the staple food cannot be eaten).For example, oats, potatoes, purple potatoes, whole wheat bread, etcOthers contain:High-quality fatty fish and nuts(Nuts are good as a snack, but only in a small handful).
We can divide it into 5 types:
1. Fruits
Fruits are ideal because they are rich in various nutrients while being relatively low in calories. What's more, fruits are rich in dietary fiber, which can provide a feeling of fullness, which can reduce the amount of food eaten and help control appetite and**.
For example, eating an apple or half an orange as a snack can effectively delay hunger and reduce cravings for high-calorie foods. Having fruit as part of your program can help you reach your goals and maintain a healthy weight. But don't eat fruit as a meal!
2. Eggs
Eggs are a very healthy breakfast option because they are high in high-quality protein. Protein is essential for providing satiety and maintaining stable blood sugar levels. Eating an egg in the morning can make you feel full and prolong the duration of your satiety, which can help control your total calorie intake.
Eggs also contain a variety of vitamins and minerals, such as vitamin B12, vitamin D, and selenium, which are essential for the normal functioning of the body.
3. Beans
Legumes are protein-rich foods, such as soybeans and peas. Since the digestion of protein takes more time and energy, consuming legumes can create a feeling of fullness for a long time, helping to control appetite and total calorie intake.
Legumes are also rich in nutrients such as antioxidants, B vitamins and iron, which are good for the comprehensive nutrition required by the human body**. Adding legumes to meals is an effective way to meet nutritional needs, provide satiety, and control appetite while replenishing the body's needed antioxidants, vitamins, and minerals.
4. Oats
Oats are a very healthy food that is rich in nutrients such as dietary fiber, protein, and -glucan. All of these ingredients can help maintain a fullness for a longer period of time, making it easier for you to control your appetite during the process. Consuming a small bowl of oatmeal for breakfast can satisfy your appetite even more, reducing the desire to eat high-calorie foods.
Oats also help regulate blood sugar levels, provide stable energy, and have antioxidant and anti-inflammatory effects. Having oats as a breakfast option not only helps, but also provides a wealth of healthy nutrients.
5. Nuts
Nuts are a very good snack option, and although they are high in fat, they are mostly healthy unsaturated fatty acids. These fats not only provide satiety, but are also beneficial for cardiovascular health. Choose unprocessed plain nuts and be mindful of the right amounts, otherwise it can backfire.
It is recommended to eat nuts and yogurt together, which not only increases satiety, but also provides a more complete nutrition. Nuts are also foods rich in fiber, vitamins and minerals, which provide the body with a variety of nutrients. As a snack option, nuts are a good healthy option.
In addition to the satiety of the food itself, a good diet can also keep you from eating too much
1. Chew and swallow slowly
When eating, be careful to chew slowly and do not gobble up. Because it takes about 20 minutes for the brain to sense the signal of fullness, it is easy to eat more if you eat too quickly. Therefore, it is recommended to chew 15-20 times per bite of food and try to keep the eating time between 25-45 minutes. Not only will you feel full in time and reduce your intake, but it will also make you feel full for longer. Eating slowly also aids digestion and reduces the risk of indigestion.
2. Improve the order of eating
It is advisable to eat in the order of eating vegetables first, then meat, and finally the main food, and if there is soup, it is best to drink it before meals. This sequence will allow you to feel full earlier, which will reduce the amount of food you eat, which will help you. Most staple foods are carbohydrates, and eating them on an empty stomach can cause a rapid rise in blood sugar, stimulate a large amount of insulin secretion, and then lead to fat accumulation. Drinking soup and eating vegetables rich in dietary fiber before eating staple foods can effectively increase satiety, prevent a rapid rise in blood sugar, and help inhibit fat synthesis.
3. Hydrate more
Sometimes we experience false hunger feelings, but this is actually because the cells are dehydrated, causing the brain to confuse the feelings of thirst and hunger. At this time, there may still be food in the gastrointestinal tract, and the blood sugar concentration is not low, so what you need is not food, but timely drinking water. By replenishing water in small amounts and many times, you can prevent the cells in your body from becoming dehydrated, and at the same time, you can make the stomach feel "full" to meet the body's needs. So, don't wait until you're thirsty to drink water, but replenish water at all times to maintain your body's water balance and remember to drink plenty of water
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