Is there any way to make you full and prevent obesity? Generally speaking, fatty foods are easy to make people feel full. But many people who are afraid of obesity know to eat less greasy food, because food is too greasy, which will make people have excess calories and eventually lead to fat accumulation.
Therefore, there is another way to master the glycemic index of food. At present, the glycemic index is also called glycemic index or glycemic index in China. Glycemic index is an index to measure the level and speed of blood sugar increase caused by carbohydrate food entering 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 sense of fullness and stimulate a large amount of insulin secretion in the body; This hormone is responsible for metabolizing excessive blood sugar, so after eating, blood sugar will drop for a while 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, feel full for a relatively long time, and help 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, which makes people feel hungry in a short time after eating, leading to eating more and getting fatter. We call many foods with low glycemic index "satiety" and some foods with high glycemic index "starvation".
What is "full" fruit?
Many fresh fruits are full of water, large in size, rich in pectin and cellulose, and low in calories and fructose, which have little effect on insulin secretion in the body and generally have a low glycemic index. They are rich fruits and ideal inter-meal foods to prevent obesity. We often eat whole fruits: apples, pears, peaches, nectarines, grapefruit, strawberries, purple cherries and so on. Some fruits also have their own nutritional and health advantages.
● An apple weighing120g has only about 70 kilocalories. Therefore, apple is an inter-meal food to prevent excess calories and keep a good figure. Apple's insoluble cellulose can help intestinal peristalsis, pectin and β -sitosterol can help lower blood cholesterol. Flavonoids in apples can prevent cancer and cardiovascular diseases.
Pear contains a lot of soluble fiber, which can reduce blood viscosity and prevent cardiovascular diseases. 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 for preventing obesity and stabilizing blood sugar.
● Grapefruit A 240-gram grapefruit has only 80 kilocalories and is rich in vitamin C. Beta-sitosterol in grapefruit can lower cholesterol in blood, and its reduced glutathione is an antioxidant, which can prevent cancer, so grapefruit is also a health food beneficial to health.
Choose "whole" grains as the staple food
After whole grains and beans enter the human body, they 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.
● Oatmeal Oatmeal contains a lot of soluble dietary fiber and phytosterols, which can reduce blood cholesterol and blood lipids. 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. Raw oatmeal has a low glycemic index and is a real satiety food. Oatmeal porridge made of oatmeal in 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 in good shape.
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.
● Mung beans, adzuki beans and adzuki beans are rich in soluble dietary fiber, low glycemic index and rich in folic acid. The phytosterol contained in it is helpful to lower blood cholesterol and blood lipid, stabilize blood sugar and is beneficial to cardiovascular health. There are often mung beans or adzuki beans in the diet, which can obviously reduce the hunger of the day. When eating these two kinds of beans, you should be original, and don't choose snacks made of sugar and oil. Such snacks are just delicious, but their health value will decrease and their calories will increase. Eating too much will make people fat.
● 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 rice is more beneficial to the body and figure than ordinary rice.
● Whole wheat flour Whole wheat flour is 100% 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, so it is more hunger-tolerant than the food made of ordinary white flour.