Others say that they feel bloated after eating a meal.

I'll lose my appetite for the next meal,

My stomach is always bulging.

Why is this?

These phenomena occur because food takes some time to digest. Generally speaking, foods with long digestion time are easy to resist hunger, and foods with short digestion time are more likely to starve.

The so-called food digestion time is also the time that what you eat stays in your stomach. Different foods have different digestion characteristics and need different digestion time.

Then the problem is coming.

What food digests fastest?

What kind of food can best carry hunger?

Simply put, as far as the nutritional components of food are concerned, starch and sugar foods have the fastest gastric emptying speed, as long as 1 hour; Protein is second, about 3 hours; The gastric emptying speed of fat is the slowest, which takes more than 6 hours. We can also roughly distinguish the speed of food digestion from the types of food.

The main component of staple food is starch, which can be divided into "fast digestion starch", "slow digestion starch" and "resistant starch" in nutrition.

However, starch that looks like it is actually digested and absorbed in the human body, but it is very different. Studies have shown that rice, steamed bread, noodles, bread and other foods made of polished rice and white flour are digested and absorbed very quickly, even close to sugar.

The fastest food to digest is rice porridge, which takes only 90~ 120 minutes to digest completely. In this way, everyone should know why they are full after drinking a big bowl of rice porridge in the morning and why they will be hungry after a while. . .

Fast digestion of starch will promote the synthesis of fat in the body, making you feel hungry easily. If you can't help eating snacks or cookies, you will naturally get fat. On the other hand, it will significantly increase postprandial blood sugar, which is very unfavorable for diabetic patients.

Dietary fiber can hinder the digestion and absorption of starch, so the digestion and absorption speed of starch in coarse grains and beans is obviously slowed down.

Some coarse grains, such as brown rice, purple rice, oats, and various beans, such as black beans, red beans, soybeans, etc., contain more slowly digestible starch, which can be used as a staple food with foods containing "fast digestible starch" such as polished rice and white flour. This can not only prolong the duration of satiety, but also effectively suppress appetite and achieve the effect of weight control, and at the same time cause less blood sugar fluctuation, which is more beneficial to diabetic patients.

The digestion time of vegetables is generally 1~2 hours, while the digestion speed of melon vegetables such as cucumber, wax gourd and zucchini is the fastest. Followed by eggplant, tomatoes and other eggplant vegetables and fungi; Because bamboo shoots and cruciferous vegetables contain a lot of cellulose, they are digested slowly.

Root vegetables such as sweet potato, potato and corn can replace some staple foods, because they contain a lot of slowly digestible starch, which takes a long time to digest.

Vegetables are good for our health, but we often use the wrong cooking methods, such as cooking with too much oil, putting celery and bean sprouts in the thick oil soup of boiled fish, and washing leafy vegetables when eating spicy hot pot. ...

Because vegetables are easy to absorb oil, these cooking methods make vegetables that are easy to digest and low in fat and calories difficult to digest and high in fat. The best way to eat vegetables is steaming, boiling, cold salad, or eating them directly raw.

I know everyone likes to eat stir-fried dishes. We are not sheep, how can we eat them raw? Then, we must fry them quickly and use less oil.

Meat is a good thing for many people. In a bad mood, eat fried chicken, in a good mood, and have a barbecue. But compared with other foods, the digestion speed of meat is the slowest, which takes about 4 to 6 hours, so if you eat a lot of meat at one meal, you won't feel hungry for a long time.

Generally speaking, the higher the fat content, the longer the digestion time of meat, so the digestion time of fish and shrimp is relatively short, poultry such as chickens and ducks are in the middle, and red meat such as pigs, cattle and sheep takes a long time.

However, even the same kind of meat has different fat content in different parts, so the digestion time is different.

For example, the most common fat lean meat we often eat has a fat content of about 37%, tenderloin accounts for about 8%, and the fat content of the meat in the neck is as high as 60%.

Different feeding methods of these meats will also cause differences. For example, the average protein content of free-range chickens is about 19% and fat is about 9%, while the average protein content of broilers is about 17% and fat is about 35%.

After eating lean meat, it takes a long time to digest, so it is easy to be full and not easy to feel hungry. The higher the fat, the less digestible the meat is, so pork belly and chicken skin with high fat content should be eaten occasionally as far as possible, while beef, fish, shrimp and chicken breast with low fat and high protein can be eaten alternately every day.

In terms of food consumption, manual workers with strong metabolism and teenagers with long bodies can eat more meat, but not more than 200 grams. People after the age of 35 should reduce the proportion of meat in their diet.

The elderly have slow metabolism and weakened digestive function, so they should eat less meat, preferably within100g per day.

In addition, if you want to eat meat, you'd better arrange it for breakfast and lunch. Try to eat digested carbohydrates and vegetables for dinner, which will help to empty your stomach and let your digestive system have a rest before going to bed.

If you want to have a good figure, you don't have to avoid all the meat, ice milk, etc. Sometimes you should learn to adjust. Eating a little properly can prolong the digestion time, keep a "full feeling" and avoid being hungry and eating more.

Also remind everyone that the way food is cooked will also affect the digestion time of food. The digestion time of liquid food is usually shorter than that of porridge, soup, soup and other solid foods, and it is also suitable for people with bad stomach. Boiled, steamed and stewed food is easier to digest and healthier than fried and fried food. So when cooking, we should also pay attention to the choice of various cooking methods.

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