food-satiety-and-satiety-index

Dr. Long Chelsea98.com Huizhou Education_Millions of Dragons Health

What food now brings us is not a solution to the problem of hunger (of course it also includes a little meaning), but mainly taste and beauty, as well as happiness. But just because of taste + beauty + happiness, it is easy for us to eat more, and the result is to gain weight. Few people now say that gaining weight means being blessed. This is not a feeling of happiness. Let's start with ghrelin and leptin.

Hunger and Leptin

How much we eat and when we eat depends on the balance of two hormones in our body: Ghrelin and Leptin. Ghrelin and leptin are two hormones that regulate appetite. Leptin is generally regarded as an appetite suppressant, while ghrelin can stimulate appetite.

1,Leptin, a hormone secreted by white fat cells, increases satiety; The more obese people have more leptin in their blood, but most obese people have Leptin resistance, so even if they inject leptin into the body, they will not lose weight; There are many factors that affect leptin secretion. To increase the leptin content and sensitivity in the body, you can start by establishing a healthy diet and lifestyle, and then increase the basal metabolic rate.

2,Ghrelin, gastric secretion, increase hunger. When hungry, the stomach secretes hunger to let the brain know that it needs to eat. Normal people have the highest ghrelin before a meal, but will decrease after a meal; while obese people's ghrelin may only decrease after a meal, and the brain will always think that they are not full and cause overeating.

Leptin has many functions. It can regulate hunger and satiety, control and regulate fat cell size and metabolism. Once the brain receives a signal from leptin, it will notify the hypothalamic control center to indicate that it is full, but in a hungry state , The amount of leptin will decrease and act as a signal to conserve energy collectively.

food-satiety-and-satiety-index

What is satiety index?

Dr. Susanna Holt (Susanna Holt) invented the satiety index, a system that measures the ability of different foods to satisfy hunger. When people eat, their appetite will decrease until they stop eating. This is because food brings a feeling of fullness. The duration of fullness of each food in the stomach is different. The researchers specially developed a food satiety scale for this purpose. The value inside is called the "Satisfaction Index (SI)". Use this to judge the same calorie food, which can provide a lasting feeling of fullness, and which can still make people feel hungry after eating.

There are many factors that affect food satiety. Under the same calories, the higher the protein content, the stronger the feeling of fullness. Because protein is a macromolecular substance, it takes longer for the human body to digest it. Like eggs, chicken breast, yogurt, etc., you can feel full for a long time after eating.

Foods with the highest satiety index

The first group: oats, quinoa, konjac, sweet potatoes, purple potatoes, potatoes, carrots, pumpkins, whole wheat bread, corn, popcorn (healthy practices), beans (including peanuts), French fries (healthy practices), Pasta, cookies (healthy practices);

The second group: eggs, deep-sea fish, yogurt, cheese, beef;

The third group: figs, apples, oranges, bananas, grapefruits, grapes;

The fourth group: Mushrooms, kelp, seaweed, Eucheuma, kale, broccoli, asparagus, lettuce;

The fifth group: almonds, cashews, walnuts, pine nuts, hazelnuts, blue eyes, macadamia nuts (macadamia nuts), Brazil nuts (abalone nuts);

The sixth group: seafood soup, aerated drinks (healthy practices).

food-satiety-and-satiety-index2

What are the characteristics of foods with high satiety index?

1. High protein;

2. High fat;

3. High moisture;

4. High fiber;

5. High nutrient density;

6. High heat density;

7. Foods high in unsaturated fatty acids: such as fish, beans, grains and nuts;

8. Rough, large-grained, firm foods: such as quinoa, oats, chestnuts, nuts, etc.;

9. Foods containing some special ingredients: oatmeal contains β-glucan; cheese contains casein; green tea contains medium chain triglycerides (MCT) and so on.

In addition to food choices, there are some dining tips to enhance satiety:

1. Lemonade and fresh fruits before meals;

2. It is recommended to eat vegetables first, then meat, and finally the staple food. If there is soup, it is best to drink it before meals;

3. Chew and eat slowly, the time for a meal is 20-30 minutes;

4. Replenish water at any time, eat small meals and eat more, and be seventy full;

5. Between meals, a handful of nuts or dried fruits;

6, 5+2/5+1+1 dining method: change the diet structure on weekends.

Some tips to avoid fat gain:

1. Don't restrict calories excessively;

2. Eat more protein (especially lamb);

3. Exercise more (especially acupuncture points and meridians for weight loss);

4. Ensure moisture and sleep;

5. Reduce stress (tryptophan, calcium magnesium, compound VB, etc.);

6. Eat less pro-inflammatory foods and more anti-inflammatory foods;

7. Avoid processed foods and genetically modified foods.

Why do some foods have a strong feeling of fullness?

Can all foods that have a strong sense of fullness be eaten?

Why do you have to eat the staple food last?

Why do we need to change the diet on weekends?

Why eat more protein (especially lamb)?

Is there a relationship between inflammation and obesity?

Please continue to pay attention to the blog post of the Canadian registered dietitian and Canadian health manager-Dr. Long.

Attachment: Medium chain triglycerides

Medium-chain triglycerides (MCT) are usually used as special food for patients with post-operation, infection and skin burns. It can also be used for those suffering from fat malabsorption, AIDS, cancer patients, and diabetes. Dispel gallstones, lower cholesterol, prevent and treat hyperlipidemia, etc. In addition, MCT can also help lose weight. Practice has proved that the consumption of medium-chain fatty acid ester MCT has obvious effects on the body weight, the reduction of abdominal fat area, and the reduction of waist circumference.

*** Every article has been carefully written, edited and checked by Huizhou experts. Please trust the experts’ opinions and suggestions.If you have any questions, please email info@chelsea98.com ***

Chelsea98.com--Dr. Kyle Longhua, the Big Health Project of Smart Week Million Dragons/Registered Dietitian, Registered Health Manager, from Smart Week Smart Financial Education GroupChelsea98.com-"Sincere. Clear. Efficient"

Leave a Reply

Your email address will not be published. Required fields are marked *