The Spring Festival is the most festive time of the year, and it is also the season of food gathering. However, along with the sumptuous and delicious Spring Festival food, people are worried about their figures. How to stay in shape under the ** of food has become a topic of concern for many people. At this special moment, we can increase satiety by eating more foods rich in dietary fiber, effectively resist the ** of Spring Festival food, and live a New Year that not only satisfies the appetite but also does not overtake calories.
Dietary fiber is a powerful weapon against food. Dietary fiber is a class of carbohydrates that are not digested and absorbed by the human body and are mainly found in plant foods. It is characterized by its ability to absorb water and expand, forming a viscous gelatinous substance, which has a strong feeling of satiety and has the effect of delaying gastric emptying.
Choose foods rich in dietary fiber, and recommend various types of grains first. Brown rice, whole wheat bread, oats and other grains are rich in dietary fiber, which can provide a long-lasting feeling of fullness and slow down the rise of blood sugar and help control appetite compared to delicate white rice and white flour.
Beans and their products are also good choices for dietary fiber. Legumes such as soybeans, mung beans, black beans, etc., not only contain dietary fiber, but are also rich in high-quality protein. Soy products such as tofu and soy milk are not only rich in dietary fiber, but also easy to digest and absorb, making them delicious and healthy foods.
Vegetables are a dietary fiber that cannot be ignored**. Leafy greens like greens, broccoli, carrots, and more are high in fiber and relatively low in calories. Through a variety of vegetable combinations, you can not only obtain a variety of vitamins and minerals, but also effectively control your calorie intake while satisfying your appetite.
Increasing satiety is the key to effectively fighting Chinese New Year delicacies**. In the process of enjoying the food, we can increase satiety by:
Adequate water intake: Drinking enough water before meals can help fill your stomach and reduce your food intake.
Moderate protein intake: Proper food combination and adequate protein intake can help increase satiety and delay gastric emptying.
Variety of food combinations: A variety of food combinations can stimulate appetite while increasing feelings of fullness. For example, pairing vegetables with high-fiber multigrains can satisfy the taste while helping to provide a fuller feeling for longer.
Enjoying food in a planned way is also an aspect that cannot be overlooked. In the culinary feast of the Spring Festival, we can enjoy the food in a planned way and avoid excessive intake by:
Split meals: Dividing a large meal into smaller meals can help control overall portion size.
Savor slowly: Slowing down your eating and savoring each bite will help you feel the taste of the food better while giving your brain enough time to feel the satiety signal.
Eat snacks in moderation: If you can't resist Spring Festival snacks**, you can choose some snacks rich in dietary fiber, such as nuts, fruits, etc., to achieve the effect of increasing satiety.
Under the ** of Spring Festival food, by eating more foods rich in dietary fiber, increasing satiety and enjoying food in a planned way, we can keep in shape and enjoy the fun of food during the New Year. Let's have a beautiful and healthy Spring Festival in a smart way.
You can't get fat during the Spring Festival