There are many factors that affect appetite, not only the brain center, but also diseases such as nervous system, hormones (such as auxin), environmental factors (food availability, temperature), emotional stress and blood sugar concentration. The hypothalamus of the brain is the integration center for regulating hunger and satiety. If enough satiety signal cannot be generated, the hunger signal of the brain will be stronger than satiety signal for a long time, leading to long-term overeating and obesity. When the stomach is empty or the blood sugar concentration is very low, the stomach will secrete a hunger signal-ghrelin, which will prompt the hypothalamus to secrete a hunger signal * * * hunger center, and then cause eating.
So how can we not always feel hungry and want to eat? In fact, as long as the right diet can control appetite, let the brain produce enough satiety signals, reduce eating, help to keep your mouth shut and lose weight easily! Here are some foods that are full and can suppress appetite:
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1. egg
Protein metabolism in food can reduce the secretion of ghrelin, which will bring short-term satiety and make dieters feel less hungry between meals. Eggs are high-quality protein sources, and the raw materials are expensive, which can be effectively absorbed and utilized by the human body. An American study shows that people who eat eggs for breakfast will feel fuller than those who don't, feel less hungry before lunch, and eat less at lunch to lose weight, so they are known as natural appetite suppressants.
2. Milk
Milk is rich in tryptophan, which is the raw material for the brain to synthesize serotonin. Serotonin is a neurotransmitter, which has the function of stabilizing nerves and making people feel stable and relaxed. Therefore, it is called "happy hormone", which can also suppress appetite and reduce eating. In addition, milk also contains a lot of calcium. If you supplement enough calcium, you can not only reduce the accumulation of visceral fat, but also prevent the occurrence of metabolic syndrome, which is a good helper to lose weight! Special attention should be paid to choosing low-fat or skim milk as far as possible to avoid excessive calorie intake.
3. Apple
The components that inhibit appetite in apples are related to water-soluble dietary fiber, which is also commonly known as pectin. Eating apples before eating, and then drinking water, can make pectin absorb water and expand, which is helpful to delay gastric emptying and produce satiety. Because apples are rich in dietary fiber, they will not cause a rapid rise in blood sugar after eating, but have the effect of maintaining blood sugar stability, thus reducing insulin secretion and not feeling hungry so easily!
4. Sweet potato
Sweet potato itself is rich in resistant starch, which is very helpful to suppress appetite. So what is resistant starch? Resistant starch refers to a kind of starch that is not easily decomposed by digestive enzymes and absorbed and utilized by human body after eating. It has a function similar to dietary fiber, which can not only increase satiety, but also slow down the rise of blood sugar after meals, and reduce insulin secretion, which is beneficial to blood sugar control and fat is not easy to form, thus helping to lose weight. It is suggested that sweet potatoes contain more resistant starch after steaming and refrigeration!
5.almonds
American research shows that eating a handful of almonds every day can increase satiety and help suppress appetite. Almonds are rich in vitamins and minerals, such as dietary fiber, magnesium, zinc, potassium, monounsaturated fatty acids and vitamin E. In particular, dietary fiber can delay the rate of gastric emptying, reduce hunger and help prevent constipation. It is the most suitable snack to lose weight, healthy and slim!
Sweet potato contains resistant starch that is difficult for human body to digest and absorb, which can not only increase satiety, but also delay the rise of blood sugar after meals. High-quality protein can increase satiety, suppress appetite and help to lose weight.