In Shanxi and other places, there is a saying: "30 li of naked oats' noodles, 40 li of cakes, 20 li of white noodles starve to break the waist". It means that after eating naked oats noodles (made of naked oats), people can walk 30 miles on a mountain road; Eating yellow rice cake (made of yellow rice) can walk 40 miles on a mountain road; After eating the food made of white flour, I could not stand up when I walked 20 miles. Why is hunger so different after eating these foods?
Operation method
To understand this, we should first understand the concept of satiety. Everyone has this experience: once feeling hungry, they will actively seek food and have a strong desire to eat; Once you feel full, you will stop eating automatically. The feeling of not wanting to eat again for a period of time is called satiety. The food with a high sense of satiety is what we often say is the food that is hungry. The satiety of food is related to many factors. In the case of the same calorie content, the higher the fat content of food, the weaker the satiety. For example, cakes with high oil content are easy to starve; The higher the protein content, the stronger the feeling of satiety, for example, oats are more hungry than rice; With high dietary fiber, coarse grains, slow chewing speed, the sense of satiety will be high, and it is not easy to feel hungry after eating miscellaneous grains and rice. In short, foods with low fat, high protein and high fiber have the strongest sense of satiety. Therefore, it is not difficult to understand that after eating steamed bread and noodles made of pure white flour, it is easy to make people hungry, while coarse grains such as purple rice, naked oats and yellow rice with rough taste will make people feel full for a long time. As mentioned in the above proverb, cakes are more hungry than naked oats' noodles. The reason is that yellow rice is a glutinous food. It is hard to chew when beaten into cakes, and it is more difficult to digest when fried. There are also research results that confirm that cookies, bread, cakes and other foods that contain a lot of fat and sugar are easy to make people "love". Not only are they easy to overeat at meals, but they will have a better appetite at the next meal. It is gratifying to note that high satiety food is often the food with the best nutritional balance, which is conducive to controlling various chronic diseases and nutritional deficiencies. For example, beans and coarse grains have a good sense of satiety, which are rich in dietary fiber, vitamins and minerals, and have very high nutritional value. As long as they are often used as three meals, you can get the benefits of controlling appetite, preventing hunger, reducing the next meal and improving nutrition supply. However, when people are desperate for food, they certainly do not have the patience to cook a bowl of red bean and purple rice porridge, and are likely to turn to cake, biscuits and potato chips, which are high in energy and low in nutritional value. In fact, it is only necessary to choose products with high protein, low energy density and easy to eat according to the principle of satiety, which can also effectively suppress hunger. The best low energy pre meal satiety foods are yogurt, milk and soymilk. They are rich in nutrients, can provide more than an hour of satiety, and very convenient to drink and carry. Once hunger disappears, you can calmly choose healthier meals.
