What exactly is satiety? When our mouth chews, food enters the stomach, and the stomach expands, and nerve receptors are stimulated, sending a signal to the brain that the stomach is full of food. The hypothalamic nerve center, which controls appetite, will be stimulated and excited, and then it will act on our bodies, resulting in a feeling of fullness and making us stop eating. This is satiety.
Many friends always feel hungry. Actually, it's because of 1. There are too many foods with high glycemic index to resist hunger. 2. Eating irregularly, eating too fast, eating three meals incorrectly and irregularly. 3. Long-term stress, poor mental state and excessive cortisol secretion. These reasons will lead to the loss of our satiety.
How can we enhance satiety?
1. Relax and relieve stress. When we are in a state of high tension for a long time, cortisol in our body will be secreted too high, so that sugar in our body will not be consumed, fat will not be decomposed, appetite will be greatly increased, and satiety will disappear.
2. Eat more meat, which is rich in protein. These protein are rich in satiety hormones and casein peptides. Protein takes a long time to digest and needs more energy to digest. So the more you eat, the longer you are full, and you will feel full.
3. Adhere to miscellaneous grains of rice and supplement dietary fiber. The digestion speed of dietary fiber is also very slow, which can also make our stomach full for a long time. Most importantly. Dietary fiber may ferment in the intestine to produce short-chain fatty acids, which can enhance satiety.
4. Stick to eating regularly and concentrate on eating. Studies have proved that when we pay attention to three meals and insist on high-quality meals for each meal, we can greatly reduce the possibility of overeating!
Only by taking good care of your own food and feeling full every day can you be so hard and so thin! So we don't have to shut up at all to lose weight, just avoid some inedible ingredients.
I'm Dapeng, a fitness instructor. Want to know more about fitness and weight loss, you can pay attention to me. There is no shortcut to lose weight, and the only correct way is "scientific diet+systematic exercise". If you eat well and lose weight, you won't rebound. At eight o'clock every night, I will broadcast live today's headlines and watermelon videos, and we will train together and share the knowledge of scientific diet. They are highly targeted and efficient training courses, which are suitable for the public. Pay attention to the comments below to learn how to join our professional guidance and get recipes.