TOP 1, potato
The saying that eating potatoes is easy to gain weight really demonizes potatoes. In fact, potatoes are very effective anti-hunger weapons. Studies show that among 38 kinds of food, including brown rice and whole wheat bread, cooked potatoes have the highest satiety index.
Researchers say you won't even think about eating for two hours after eating potatoes. Some people will still avoid potatoes because they are high in carbohydrates. Actually, it's not necessary They are also rich in vitamins, cellulose and other nutrients, which can make you get balanced energy and feel full for a long time.
How to eat more?
Don't eat French fries. Baked or boiled potatoes with skins are fuller, with higher cellulose content and lower calories.
Second place, Apple
Apple is one of the few fruits containing pectin, which can naturally slow down digestion and enhance satiety after eating. Compared with people who drink fruit juice or jam, eating apples in a meal will make you feel fuller and consume fewer calories. When you chew an apple carefully, the related hormones in your body have enough time to signal to your brain that you are full.
How to eat more?
Adding apple slices to oatmeal or salad, or eating them in sandwiches, is also a way to enhance satiety.
TOP3, deep-sea fish
Although the fat content of deep-sea fish is a little high, it is precious, because OMEGA3-3 fatty acids in it can increase fat metabolism and prevent excess carbohydrates from being converted into fat. More importantly, their rich flavor can easily make you feel satisfied. .
How to eat more?
Compared with frying and frying, steaming and stewing are more conducive to the preservation of water and nutrition.
Fourth place, yogurt
The survey found that yogurt is the best food for slimming. Even if the respondents don't deliberately lose weight, they will lose weight obviously after drinking yogurt for a period of time. Moreover, studies have shown that the intake of protein from dairy products can make people feel full, which can not only reduce the total food intake, but also maintain the blood sugar balance.
How to eat more?
Choosing low-sugar or sugar-free yogurt first is more conducive to maintaining blood sugar balance. Adding some nuts or fruits to yogurt can delay satiety for a longer time.
Top five, oats
The super satiety of oats comes from its high fiber content and sponge-like water absorption. When oats are mixed with water or skim milk, the volume of oats will expand rapidly, and the digestive system will have more time to digest it, which means that you can last longer before the next hunger strike.
How to eat more?
Sprinkle a layer of crushed almonds or pistachios on the surface of oats. Nuts contain enough protein, cellulose and unsaturated fatty acids, which can help us to stabilize insulin levels and maintain blood sugar balance.
Top 6, eggs
You may think that eating one or two eggs is not too much, but it is not. A study by St. Louis University found that people who eat eggs for breakfast consume 330 fewer calories a day than those who eat doughnuts.
In the opinion of nutrition experts, eggs are one of the few foods containing complete protein, which means that eggs contain many amino acids that are necessary for human body but cannot be synthesized automatically. Once the egg is digested, these amino acids will prompt the body to release a hormone that can suppress appetite.
How to eat more?
First, don't throw away the yolk, because half of the protein contained in eggs comes from the yolk; Second, you can try to break different vegetables and eat them with eggs, which can improve the cellulose content.
Figure 7 top
The cellulose concentration of fresh fig meat is particularly high, which can slow down the release of sugar into the blood, so it is very good to use figs to slow down after eating high-calorie cakes or biscuits.
How to eat more?
First, cut the fig in half, and then add some protein, such as a small piece of cheese or walnuts.
TOP8, mushrooms
Mushrooms are rich in cellulose and protein, which makes people feel full easily. What's more commendable is that mushrooms are full of flavor and can be guaranteed to be delicious without adding too much seasoning.
How to eat more?
A bowl of mushroom soup can make you have an unforgettable meal, and it can make you feel full for a long time.