Therefore, it is necessary to appropriately increase satiety under the condition of balanced nutrition. Let me give you some suggestions to increase satiety:
1. Increase the intake of protein: tofu, yuba, dried tofu, chicken breast, shrimp, etc.
Studies have shown that every increase of 1% protein in food will increase the thermal effect by about 0.6%, and high-protein food can also produce a longer satiety, which can last for 24 hours. Therefore, increasing the proportion of protein in the diet helps to increase satiety.
2. Add bacteria and algae foods to the diet: mushrooms, fungus, shiitake mushrooms, kelp, laver, Undaria pinnatifida and so on.
Mushroom food is rich in soluble dietary fiber and has a strong satiety.
3. Add nuts or miscellaneous grains to the staple food: big almonds, small almonds, hazelnuts, oats, red beans and so on.
Nuts are high in dietary fiber, especially almonds, almonds, hazelnuts and other nuts, which have a strong satiety. Eating some nuts while eating will not increase the total energy of a meal. On the contrary, studies have proved that if almonds are included in a meal and eaten with starchy foods, the satiety after a meal can last longer, even in the next meal, the satiety effect will last all day.
Red beans, oats and other miscellaneous grains are rich in dietary fiber, which is easy to produce satiety, and at the same time can slow down the emptying speed of food in the stomach and maintain a long satiety.
4. Chew slowly: Chewing slowly can not only reduce food intake and enhance satiety, but also improve the absorption rate of food nutrition while reducing the burden on the stomach and intestines, and help protect the gums.
5, a reasonable meal order: eat the big one first, then eat the small one; Eat liquid first, then eat solid; Eat low-calorie food first, then high-calorie food. Vegetables are large and low-calorie foods and should be eaten in front; Soups are easy to feel full and can be drunk before meals; Meat is high in calories and can be eaten at the back. By adjusting the meal order, you can get a strong feeling of fullness with less energy intake.
6. Eat less food with high fat and sweetener content: Compared with the same volume, adding fat and sugar to food will reduce satiety and promote appetite.
I hope that the above six points can make sugar friends feel full and control blood sugar under the premise of balanced nutrition.