Is there any way to make you full and prevent obesity? Generally speaking, fatty foods are easy to make people full. However, many people who are afraid of obesity know that they should eat less greasy food, because the food is too oily, which will lead to excess calories, which will only lead to fat < P >. What can be done to make you full and prevent obesity? Generally speaking, fatty foods are easy to make people full. However, many people who are afraid of being fat know that they should eat less greasy food, because the food is too oily, which will make people have excess calories and finally lead to fat accumulation.

mastering the glycemic index of food

mastering the glycemic index of food

The glycemic index is also called glycemic index or glycemic index in China. The glycemic index is an index to measure the level and speed of blood sugar increase caused by carbohydrate food entering the human body.

Carbohydrate foods, including sucrose, rice flour, beans, fruits, etc., will become a certain amount of blood sugar after entering the human body. A large amount of blood sugar will generally bring people a feeling of fullness, and at the same time, a large amount of insulin is secreted in the body; This hormone is responsible for metabolizing too much blood sugar, so after eating, blood sugar will drop for a period of time, and some people will feel hungry.

Generally, foods with low glycemic index make blood sugar rise slowly, have little effect on insulin secretion, make blood sugar stable, and have a relatively lasting satiety, which helps to prevent obesity. However, foods with higher glycemic index are digested and absorbed faster, which makes blood sugar rise faster, has a great influence on insulin secretion, and is easy to make blood sugar fluctuate, making people feel hungry in a short time after eating, resulting in eating more and getting fat. We call many foods with low glycemic index "full food" and some foods with high glycemic index "hungry food".

What are the "full" fruits?

What are the "full" fruits?

Many fresh fruits are full of water, large in size, rich in pectin, rich in cellulose, low in calories, and contain more fructose, which has little effect on insulin secretion in the body, and generally has a low glycemic index. They are full fruits, and are also ideal inter-meal foods to prevent obesity. We often eat full fruits: apples, pears, peaches, nectarines, grapefruit, strawberries, purple cherries and so on. Some fruits also have their own nutritional and health advantages.

1. Apple. An apple weighing 121 grams has only about 71 kilocalories. Therefore, apples are an inter-meal food to prevent excess calories and keep a good figure. Apple's insoluble cellulose can help intestinal peristalsis, and pectin and β -sitosterol can help lower blood cholesterol. Flavonoids in apples can prevent cancer and cardiovascular disease.

2. Pears. Pear contains a lot of soluble fiber, which can reduce blood viscosity and prevent cardiovascular disease. Pear also contains a certain amount of sorbitol, which is a natural sweetener and is not easily absorbed by human body, which is more helpful to prevent obesity and stabilize blood sugar.

3. grapefruit. A 241-gram grapefruit has only 81 kilocalories and is rich in vitamin C. The β -sitosterol in grapefruit can lower blood cholesterol, and the reduced glutathione it contains is an antioxidant and can prevent cancer, so grapefruit is also a health food beneficial to health.

Choose "full" grain as the staple food

Choose "full" grain as the staple food

After entering the human body, full grain and legumes are generally digested and absorbed slowly, which makes the blood sugar change smoothly, so the glycemic index is low. Choosing such food as a staple food gives people a feeling of fullness and rarely makes people fat.

1, oatmeal. Oatmeal contains a lot of soluble dietary fiber and phytosterols, which can reduce blood cholesterol and blood lipid. When choosing oatmeal in the supermarket, you should pay attention to choosing oatmeal that is not finely processed, and don't choose oatmeal that is cooked quickly. Crude oatmeal has a low glycemic index and is a real satiety food. Oatmeal porridge made of oatmeal in the microwave oven, with a cup of low-fat milk, is rich in calcium nutrition, healthy and low in calories, making breakfast a full meal and keeping a good figure.

2. Whole-grain barley flour. Whole-grain barley flour contains more amylose and a lot of dietary fiber, and has more protein, which is digested and absorbed slowly in human body, and its glycemic index is lower than that of most flour, so it is a satiety food.

3. Mung beans and adzuki beans. Mung beans and adzuki beans are rich in soluble dietary fiber, low glycemic index and folic acid. The phytosterols contained in them are helpful to lower blood cholesterol and blood lipids, stabilize blood sugar and are beneficial to cardiovascular health. There are often mung beans or adzuki beans in the diet, which can obviously reduce the hunger in a day. When eating these two kinds of beans, you should be original, and don't choose snacks made with sugar and oil. Such snacks are just delicious, but their health value can be reduced, and the calories will increase. Eating more will make people fat.

4. Brown brown rice. Brown brown rice contains more amylose, which is digested and absorbed slowly in human body, and its glycemic index is lower than that of most rice. Rice made of brown brown rice is more beneficial to the body and figure than ordinary rice.

5. Whole wheat flour. Whole wheat flour is 111% whole wheat flour. That is, in the process of wheat processing into flour, all wheat bran and wheat germ are retained. Generally, the food made of whole wheat flour is digested and absorbed slowly in the human body, and the glycemic index is relatively low, which is more resistant to hunger than the food made of ordinary white flour.