Dear friends, Thanks to the continuous gatherings and baptisms of Valentine's Day, how good is your meat and meat?
Why is there 'appetite'?
Appetite can be divided into three types:
One is 'hungry': this is the easiest to understand. Simply put, when you are hungry, the signal from the brain is: I need glucose (The main reason is that the liver's glycogen levels fall below a certain threshold) , This time will cause eating behavior ~~~
One is '馋': If you want to eat something shortly after eating from the last meal (and the amount of the previous meal is also normal), it is obvious that you are just 'squeaking'. When you are embarrassed, the signal from your brain is : I need dopamine ah (mainly involved hormones are endorphins, a type of neurotransmitter that can increase appetite according to the appearance of the food, smell, taste)
There is another... you think you should eat something. For example, at dinner time, you are not very hungry, and you are not embarrassed. You just feel that you have appetite when you have to eat. Even if it is not cold in the winter. You also want to wear a pair of trousers.
Well, after understanding the appetite, let's look at how we deal with it, know ourselves, know ourselves, and fight it.
How to suppress appetite?
Eat more dietary fiber
This is really a commonplace, dietary fiber can not only greatly enhance your satiety, but also promote defecation. So choosing carbohydrates rich in dietary fiber can not only help you continue to provide energy but also enhance satiety sense.
According to the dietary guidelines, in the ideal situation, there should be 14g of dietary fiber per 1,000 kcal, so girls should eat 25g a day, and boys should eat about 35g (amount, but it is too difficult for the Chinese to eat, but try to eat as much as possible. Something)
Eating coarse grains for breakfast, such as unprocessed oats, is an excellent method. The rich dietary fiber in the cereal can help you to live without hunger for a whole morning.
Do not eat fat, increase protein
As we said before, the process of protein digestion in the body consumes calories, and this process also produces hormones that can suppress hunger. At the same time, the amount of fat intake (Of course, we recommend eating unsaturated fat) also allows You have a feeling of fullness.
Use protein instead of a portion of carbohydrates in your diet;
Ingest moderate amounts of unsaturated fatty acids, such as nuts and nuts. (Here vomiting blood is recommended to minimize the amount of food oil in the food. The intake of edible oil accounts for a large amount of calories, and it is not satisfied yet).
Drink enough water
First of all, water does not have calories, but water will occupy a certain amount of space in the body. Some people think that drinking water does indeed have an appetite suppressing effect. Some people think that nothing works, but anyway, it has only 0 kcal.
The latest research breaks the conclusion of 8 glasses of water per day. It is recommended that the daily intake of water = your weight (kg)/0.032 (a 50kg female student should drink 1560ml of water a day, as if it is similar to 8 glasses of water). The 'white-collar family' is definitely not able to drink this amount, so do not forget to drink water as soon as you get up;
Too much water is too boring to soak a few slices of lemon in the water.
