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Fasting may be caused by blood sugar.
Have you ever met a situation where everyone eats together, some people feel hungry after eating and need to eat more, while others are not so hungry. Recently, a foreign study explored this issue. In this study, more than 1000 experimenters were selected and given the same calorie breakfast, but the breakfast ingredients were different. In other words, the contents of protein, carbohydrate, fiber and other nutrients in breakfast are different, but the total calories are the same. The experiment found that after eating breakfast for 3-4 hours, people whose blood sugar level drops rapidly will feel more hungry and more likely to add meals. Compared with the experimenters with stable blood sugar, these people's hunger increased by 9%, and the time to eat the next meal was more than 20 minutes or even 1 hour earlier.
People with stable blood sugar are less likely to feel hungry, but if blood sugar drops very quickly and fluctuates greatly, then hunger will be more obvious. This kind of people usually consume 75 kilocalories after eating for 3-4 hours, and may add 300 kilocalories a day. Because these people consume more calories, long-term accumulation will lead to weight gain and obesity, and their weight may increase by 9- 10 kg within one year.
At present, the proportion of obese people in China is very high, and obesity will pose many threats to health, especially some metabolic diseases, such as hypertension, hyperglycemia, hyperlipidemia, hyperuricemia and cardiovascular diseases.
These people are more prone to abnormal blood sugar.
Obese patients;
Obese patients often have insulin resistance, so they are more prone to hyperglycemia.
People with a family history of diabetes;
The genetic proportion of diabetes is very high. If one parent has diabetes, the inheritance ratio of children can reach 25%. If both parents have diabetes, the genetic ratio of children can be as high as 75%.
Patients with metabolic disorders such as hypertension and hyperlipidemia over 40 years old;
Women with polycystic ovary syndrome;
Patients with hyperthyroidism;
Patients who have taken glucocorticoid.
These three small ways can help you relieve hunger.
Hunger obviously makes it more difficult for you to control your mouth, so it is very important to relieve hunger and develop good eating habits. Here, experts share several small ways to alleviate hunger. Come and study.
Adjust the diet order
In ordinary life, the common diet order is to eat meat first, then vegetables, then staple food, and finally maybe dessert. In fact, this order of eating habits has little effect on increasing satiety, and it is easy to stimulate insulin secretion, leading to increased hunger and low blood sugar after meals.
If you adjust your diet order, you can eat some foods with high fiber content, such as vegetables and some fruits with high fiber, then drink vegetable soup, eat coarse grains, and finally eat some meat. In this order, we can increase satiety and reduce postprandial blood sugar fluctuation. Even with the same calories, if satiety is satisfied, you can reduce the number of meals.
Don't eat too fast, but chew more when you eat.
Our brains get satiety feedback through the feeding center. If satiety doesn't pass the brain's reflex instruction, it will arouse appetite and cause us to keep eating. The intermediate conduction time may take about 20 minutes. Therefore, experts advocate that a meal should be finished within 20-30 minutes.
You need to chew slowly when you eat. Relevant research shows that you should chew every bite of food no less than 5 times. For some foods with protein or high fiber content, it is best to chew 10 times. Chewing slowly can increase our satiety and limit our intake of a lot of calories.
Choose the right food to curb hunger, not to increase meat.
In addition to the order and speed of diet, we should also pay attention to the content of diet. Try to eat less high-calorie foods such as frying and frying, such as western-style fast food. At the same time, foods high in sugar, fat, fiber and protein, such as biscuits, butter biscuits or cream cakes, are not only difficult to increase satiety, but also high in calories, which will do harm to human health. You can eat more crude fiber food to increase satiety.
In addition, try a light diet. That is, you eat normally for five days in a week, and only eat 500 calories (for women) or 600 calories (for men) every day for the other two days. In these two days, you can choose some foods with high protein and fiber or coarse grains, reduce the intake of fried foods, refined rice flour and foods with high sugar and carbohydrate, and ensure that the human body can maintain the overall energy balance.