1. Have dessert 20-30 minutes before lunch and dinner.
It takes about 20-30 minutes from glucose absorption to serotonin production. In addition, elevated blood sugar will stimulate the brain center responsible for satiety, which takes about 20-30 minutes.
Therefore, if you eat dessert 20-30 minutes before dinner, you can produce serotonin and satiety at dinner time to prevent stress-induced overeating.
Choose 50-80 calories for dessert.
The body gets the best therapeutic effect from serotonin, which is about 50-80 calories. Having said that, don't haggle over calories, which will run counter to the expected effect of dessert dieting.
In addition, eating sweets that can be converted into glucose, such as sugar, contributes to the production of serotonin; Otherwise, even if you are full, you will not be satisfied.
Step 3 drink plenty of water
Drinking more water when eating sweets helps to increase satiety and prevent overeating. Among them, sugar-free soaking is the best. In addition, you can also choose coffee, black tea or bitter green tea. The bitterness of these drinks can show the sweetness of sweets, thus enhancing the satisfaction of eating sweets.
4. Fructose replaces sucrose
Although both fructose and sucrose can cause obesity, fructose is sweeter. The sweetness value of fructose is usually close to 200, while the sweetness value of sucrose is only about 100, which is about twice. This means that you can get better results with less money.
Fructose has the same calories as sucrose, but fructose turns into fat more slowly than sucrose, which means you have more time to metabolize it.
Honey, propolis liquid and apple candy are all very common fructose. When you bake cakes or cookies, simply put some honey or apple candy instead of sugar.
5. Visit the food additive store
If you like sweets, if you are overweight, and if you can't control your sugar spoon, then you can go to the food additive store. Stevioside and sodium cyclamate, as sweeteners, are often several times sweeter than sucrose, and they are extracted from plants and will not cause harm to the body.
While xylitol is mild in sweetness, equivalent to sucrose. These "sugar substitutes" can be used as raw materials for making desserts.
Although sweet, it has almost zero calories and its chemical properties are completely different from those of sugar. You don't have to worry about getting fat, let alone damaging your teeth.
Sweetener is more suitable for jelly, pudding or canned food, and its taste and fragrance are better than sugar.
It is worth noting that sweeteners such as sodium cyclamate cannot replace sugar for a long time because it has no nutrition. If you do not eat sugar for a long time, your body is prone to hypoglycemia. A better way is to eat it with sucrose.
6, optimistic about the dessert ingredients list
When you eat dessert, do you know how much sugar it contains? You may say that candy has a high sugar content, but it is not the case.
Some food ingredients contain stevioside or sodium cyclamate, and other raw materials are not high in fat, so it is very inappropriate to give up this dessert.
Some foods containing glucose or fructose are also beneficial. If it says sucrose, we can selectively eat it quantitatively.
If the content of fructose syrup is high, it is not easy to eat, and the sweetness is attractive to people, so it is easy to eat more.
In the ingredient list, most foods are based on100g, and the sugar content per100g is also indicated. It's easy to give you the illusion that the whole package of food contains so much sugar, so when you eat a package of food, the sugar intake is several to ten times that indicated on the ingredient list.
We should not only pay attention to sugar, but also pay attention to the content of fat and grease, which make people fatter than sugar.
Looking at the ingredient list can also help us compare the sugar content of different foods. Sometimes, a biscuit contains more sugar than a chocolate, and a can of coke is more terrible than a cake, but we are confused by the appearance of food.
7. Choose your dessert partner
On weekdays, when we eat sweets, we can eat low-calorie snacks, such as frozen, yogurt, fruit or soda cookies. More importantly, we should learn to match our sweets reasonably so that they are really sweet but not fat.
For example, eating whole wheat bread and fruit is a good choice for us. Whole wheat fiber and fruit fiber can keep a good figure, and a small amount of sugar will not lead to weight gain. In addition, drinking water after eating bread will also affect the digestion of the stomach and avoid fat deposition.
Of course, you can also mix some Pu 'er tea or mint water. Pu 'er tea itself has the function of losing weight and lowering blood fat. Mint water can also play this role, or you can use sparkling soda water to increase satiety and make you eat less.
When eating cookies, you can mix some vegetables or sour fruits, which can reduce sweetness and consumption.
In any case, it is best to control the total sugar intake below 50 grams every day, so as to ensure a good figure.
Matters needing attention in eating dessert
10 am, 4 pm is the best.
Attractive snacks are mostly desserts, cakes are desserts, dried fruit drinks are desserts, and even the delicious food finally served in some big hotels or western restaurants is desserts. So how, when and how to eat sweets is more scientific?
Between meals
Around ten in the morning and four in the afternoon are the best time to eat dessert. For example, some foreign-funded enterprises with superior conditions will arrange some desserts and coffee for employees to drink and take a short break. Eating sweets during this period can eliminate fatigue, adjust mood and relieve stress. But you can only "order" until now, remember not to eat too much.
hypertension
Many people have had this experience. When they worked until the early morning 1 1, they suddenly felt dizzy, their hands and feet were cold, and they didn't even have the strength to speak. Especially when it is not too early, this situation is even worse. Experienced people will remind you at this moment that it is best to eat sweet things, and others will simply give you some sweets to eat. So dizziness will generally get better. This is because the blood pressure is too low, especially when you are premature or have a cold.
hypoglycemia
When shock symptoms caused by hypoglycemia occur due to excessive control of sugar intake, drinking sugar water or other sweet drinks can help patients through the critical period. Doctors always remind those diabetics to check their blood sugar and urine sugar regularly on weekdays, and take a chocolate or candy with them when they go out. If you feel dizzy and weak on the road, you can eat a lollipop first.
When you feel dizzy and sick.
At this time, drinking water with high sugar content can improve blood sugar and enhance disease resistance.
When vomiting or diarrhea
At this time, patients have gastrointestinal dysfunction and dehydration symptoms, such as drinking some salt and sugar water, which is conducive to the recovery of gastrointestinal function.
Before exercise
In the process of exercise, the human body pays a lot of physical strength, which is not suitable for eating a full meal before exercise. At this time, eating some sweets in moderation can meet the certain energy supply needed by the human body during exercise.
When you are tired and hungry
At this time, the body loses too much heat energy and is weak. Eating sweets, the sugar in them is absorbed by the blood faster than ordinary food, which quickly supplements physical strength.
The disadvantages of eating sweets
Eating sweets is easy to get fat. For example, eating sweets after a full meal is the easiest way to get fat. Eating too much sugar can stimulate insulin secretion and easily induce diabetes. And it's easy to gain weight.
Children are prone to tooth decay
Eating sweets and foods with low fiber content can easily lead to tooth decay. Because sweets easily affect tooth calcification and cause tooth decay.
The children are ill and their food is not very sweet.
The children are ill, and many parents let their children eat a lot of cakes and other sweets. In fact, this is not conducive to the recovery of sick children. Because the child is sick, the secretion of digestive juice decreases, the activity of digestive enzymes decreases, the gastrointestinal movement slows down, and the digestive function is abnormal, so the appetite often decreases. If children eat too much candy, they will consume a lot of vitamins in their bodies. After the human body lacks some vitamins, the saliva and gastrointestinal digestive juice in the mouth will decrease, which will inevitably lead to poor appetite.
Children who eat too many sweets will reduce their immunity.
Recent studies have found that sweets can reduce human immunity. Under normal circumstances, the average phagocytic capacity of a white blood cell in human blood is 14, and eating a sweet steamed bread becomes 10, eating a sugary snack becomes 5, and eating a cream chocolate becomes 2. It can be seen that sweets have a certain impact on immunity.