Some children are hungry during the second or third period of school in the morning, but they also eat a lot of breakfast. At lunchtime, he ran to the cafeteria like a little evil wolf.

Hungry means an empty stomach. The food eaten in the last meal has been completely digested in the gastrointestinal tract and can no longer provide sufficient energy for various activities of the human body. There are three types of nutrients that can provide energy to the human body. One is the protein rich in meat and eggs; the other is the fat rich in oily foods; the third is the large amount of carbohydrates contained in the cereals that Chinese people eat more. compound. Three nutrients, protein, fat and carbohydrate, can be converted into heat in the human body to provide energy for our various physical and mental activities. The main function of protein in the human body is not to provide energy, but to supplement the growth and consumption of various organs of the human body. It is a bit uneconomical to use protein as the main energy supply nutrient; fat can provide a large amount of energy to the human body, but ingesting a large amount of fatty foods will have other adverse effects on the human body; the most common choice is the cereal we eat. Carbohydrates in food serve as the main energy supply component in breakfast.

After cereals are digested in the human gastrointestinal tract, they enter the blood in the form of starch and other sugars to provide energy for the human body. When a person is hungry, there is less sugar in the blood, which will cause fatigue. , dizziness and other "hypoglycemia" phenomena. Although different types of cereals contain similar amounts of carbohydrates, the speed of digestion and absorption in the body is different. Foods that are digested slowly can be more resistant to hunger. These foods can allow energy to enter the blood slowly. Provides energy for a longer period of time.

A: There are three types of nutrients that can provide energy. They are protein rich in meat and eggs, fat rich in oily foods, and carbohydrates contained in cereals;

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B: Although the amounts of carbohydrates contained in different types of cereals of the same amount are similar, the speed of digestion and absorption in the body is different. Foods that are digested slowly can be more resistant to hunger.

Nutritionists use the "glycemic index" to distinguish this difference in the digestion process of cereal foods. The glycemic index of glucose is set as 100 to measure the reaction of other foods in the digestion process. Foods with a "glycemic index" below 55 are more resistant to hunger. Such foods include noodles, black rice porridge, barley porridge, cornmeal porridge, corn grits porridge, vermicelli, tofu, and most fruits except the known watermelon and pineapple. Staple foods such as steamed buns and bread made from refined flour have a high glycemic index. However, eating steamed buns with celery or beef, which contain more fiber, can greatly reduce the glycemic index of this mixed meal. After eating foods with a high glycemic index, blood sugar drops to the fasting level about an hour later, or even lower than the fasting blood sugar level. This is because food with a high glycemic index not only digests and absorbs quickly, but also raises blood sugar levels to a higher level, prompting the pancreas to secrete a large amount of insulin to reduce excessive blood sugar. Foods with a low glycemic index not only prevent the pancreas from secreting a large amount of insulin, but also cause blood sugar to slowly drop. It takes 2 to 3 hours to drop to the fasting level, so it is more resistant to hunger. In addition to making you less hungry in the morning, eating a low-glycemic meal has many other health benefits. For example, it can protect the sensitivity of the pancreas to secrete insulin, enable diabetics to better control blood sugar, and help normal people control their weight.

A. Foods and meals with low glycemic index are digested slowly and are more resistant to hunger

B. Eating foods that are more resistant to hunger is better for human health

Which foods are low glycemic index foods, and how are various foods combined into a low glycemic index meal?

A: Low glycemic index foods:

Noodles, macaroni, black rice porridge, barley porridge, cornmeal porridge, corn grits porridge, vermicelli, lotus root starch, konjac, tofu and beans Food, milk and dairy products, most fruits except the known watermelon and pineapple. Danone's snack biscuits, milk crispy biscuits and sunny breakfast biscuits.

B: Mixed meal with low glycemic index:

Steamed buns with scrambled eggs with celery, steamed buns with beef in sauce, fried fungus with pancakes and eggs, three delicacies dumplings, celery and pork buns, durum wheat flour meat Stuffed wontons, rice fish, pork stewed vermicelli.

In addition to the foods and meals listed above, you can also master the following principles to choose foods and meals with a lower glycemic index:

1. Foods rich in fiber and lipids Foods such as corn and peanuts

2. Foods made of larger plant particles, thick bread, steamed buns

3. Foods that are more finely processed and processed at higher temperatures have blood sugar levels The higher the index