Food is closely related to our mood. If we choose nutrient-dense foods that give us energy and satiety, we eat less but more healthily, keep our figure and have a general sense of well-being. Unfortunately, many people experience a lack of satiety at meals, which leads them to eat more snacks or overeat at main meals and/or at night. Photo source: ShutterstockIn order to get into a normal eating rhythm, it is recommended aim for more satiating foods. The satiety factor is defined as the feeling of fullness that the stomach and intestines transmit to the brain, which, in turn, stops the sensation of appetite. Satiety is measured by the satiety index, a measurement system created in 1995 that reflects the capacity of a food product to satisfy hunger and reduce calorie consumption at the same time. To develop the satiety index, portions worth 240 calories each, from 38 different foods, were tested. Thus, foods with a high satiety index score (greater than 100) are considered very satiating. Below, we present some particularly satiating foods that rank high on the satiety index and can help you cheat your hunger pangs. Boiled potatoes, although considered in the past to be the enemy of the figure, are in reality extremely healthy, nutritious and filling. Potatoes are rich in vitamins and minerals and high in water, carbohydrates, which are complemented by moderate amounts of fiber and protein, all with 0% fat. Boiled potatoes are very filling, with a satiety index score of 323. Oats, in the form of oatmeal with milk or porridge, are a great breakfast option that can keep hunger at bay for a while long Oatmeal is a rich source of soluble fiber (responsible for satiety) and has a low calorie intake. If it is not seasoned with jams, sweet fruit sauces or chocolate, porridge is an inspired choice to deceive the feeling of hunger. Eggs are a rich source of vitamins, antioxidants, proteins, amino acids and rank among the most satiating foods. In addition, the benefits of eating eggs are multiple: the antioxidants present in the egg yolk contribute to the proper functioning of the eyes, and the high protein intake contained in eggs leads to the increase and maintenance of satiety in the long term and to the decrease of calorie consumption for approximately 36 hours. Soups, surprisingly, can be more filling than some solid foods because they are rich in vegetables, which have high fiber and carbohydrate intake and a high satiety score. Creamy soups are among the most satiating foods, having the ability to keep the appetite satisfied for almost 6 hours. Greek yogurt has almost twice as much protein as regular yogurt, which also increases its satiety score. In addition, the caloric intake is medium to low, and the culture of probiotic bacteria contained in Greek yogurt improves digestion, which makes it an ideal snack for people who want a harmonious figure. Fish is part of the lean meat segment and is rich in protein and omega-3 and omega-6 fatty acids, which have multiple benefits for the body, including increasing satiety. Fish ranks higher on the satiety index than other protein-rich foods like beef or eggs. In addition, fish can be cooked in several ways suitable for a diet – boiled, grilled or baked, which makes it a reliable ally in the fight against extra pounds. Apples score high on the satiety index in particular due to the high water content (85%), but also the soluble fibers, which slow down digestion and thus maintain the feeling of satiety in the long term. Apples are also rich in vitamins (A, C, B1, B2), have antioxidant properties and are a very inspired healthy snack alternative, writes doc.ro.
2023-12-20 23:57:46
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