Food that help to get rid of feelings of hunger
- Abundant food and hunger?
- Useful, low-calorie snacks
- Yogurt with almonds
- Apple with almonds
- Vegetables with hummus
- Chickpeas, oven baked
- Exercise, reduces the feeling of hunger
How to build a food in which there would be no uncontrollable feeling of hunger? This will help snacks recommended by nutritionists. They contain useful products, giving the feeling of satiety. There are also exercises that reduce the feeling of hunger.
Abundant food and hunger?
I’m sure many would like to learn how to cease to feel hunger, and that food remained correct and balanced? Before talking about this, we need to understand one simple truth. We often eat simply out of boredom because we have nothing to do.
If the person is really hungry, his suffering is so strong that he is willing to eat anything, not just chocolate or cookies. Remember the stories of people who for some reason were forced to do without food for several days. When they then gave a dry crust of bread, it seemed to them the most delicious thing in the world!
Most modern people living in developed countries are sufficient and even excessive nutrition. Their refrigerators filled with food. Therefore, they never reach that feeling of hunger, they simply do not know. However, they can’t stop eating and can eat everything that is in their field of vision. This reflects poorly on the figure, and as a result sooner or later may end with stomach issues.
How the feeling of this hunger? When the stomach is completely empty, his muscles convulsively reduced, from the hunger pangs. Also dizziness may occur. These sensations send signals to the brain that the nutrient reserves in the body ended, and they need to fill. This leads to the fact that the gastrointestinal tract is synthesized hunger hormone ghrelin. The same thing happens when the body decreases the level of fat.
How to resist? Nutritionists suggest to be distracted, turn your attention from thoughts about food into something else. For example, you can check your email, log into social networks, watch videos, which before did not reach his hands etc. “When you are hungry, focus on something else, just for a few minutes,” they say.
Second, they suggest to stop worrying about feelings of hunger that you have. “Moderate hunger is completely safe, however in many people it causes anxiety. It’s just a signal sent by the brain, as a manifestation of the survival instinct. In fact, the body has still enough nutrients” — say nutritionists. You can apply simple techniques for reducing worry and anxiety, for example, slowly and deeply breathe in and as you exhale say to myself: “All right, I’m relaxed.”
Useful, low-calorie snacks
To remove the feeling of hunger, nutritionists recommend snacking of healthy foods. They will help not to reach for a chocolate tile or pastry.
Yogurt with almonds
A great snack is obtained from Cup natural thick yoghurt and a handful of almonds.
Almond is a very useful food product, mainly due to the large number of unsaturated fatty acids omega-3 and omega-6. It also contains fiber, essential for good functioning of the gastro-intestinal tract. Yogurt, in its turn, is rich in protein, it also includes probiotics for intestinal health.
Apple with almonds
Apples are rich in pectin, which cleanses the gastro-intestinal tract. And almonds, as mentioned above, is a source of unsaturated fatty acids omega-3 and omega-6, good for the heart, blood vessels and the entire body.
Vegetables with hummus
This snack reduces hunger and is beneficial to the body. He is very comfortable on the road. Hummus is a source of vegetable protein and fiber. From vegetables the best carrots. It is rich in beta-carotene and vitamin C.
Chickpeas, oven baked
This snack can be prepared in advance at home and then use portions. Chickpeas rich in vegetable protein, so it quickly gives you a feeling of fullness.
The method of cooking (8 servings):
- Filter from liquid 400 g of canned chickpeas, then rinse.
- Connect it with 2 tablespoons of olive oil, 1 teaspoon of finely chopped chili pepper, 1 teaspoon ground cumin, 1 tbsp. of chopped sun-dried peppers and a pinch of salt. Mix thoroughly.
- Preheat the oven to 200° C.
- Line a rimmed baking sheet baking paper.
- Put the gram weight on the pan and flatten.
- Bake it in the oven for 25-30 minutes, stirring occasionally so that the chickpeas are evenly cooked. Readiness indicator: the chickpeas should be Golden and crispy.
- Remove the baking sheet from the oven and allow the mass to cool completely.
- Then divide it into portions and place in small containers.
Exercise, reduces the feeling of hunger
There are physical exercises that effectively help to cope with hunger. First and foremost, is training with low intensity, such as walking, slow Jogging, etc. They regulate blood sugar levels, reduce cravings for food and relieve spasms in the stomach. According to experts, this is due to the fact that during these exercises the increase in the amount of glucose required to power muscles, is slow. It helps the body better use insulin (the hormone for conversion of sugar into energy). As a result, the level of sugar in the blood is reduced.
Also hunger push simple exercises, such as those that we usually do during morning exercises. The same can be said about simple strength exercises, such as those performed with small dumbbells.
Many women believe effective exercise “the wave”. In addition, when practiced regularly, it strengthens the abdominal muscles. Here is its implementation:
- You first need to lie on your back.
- Then bend your knees at a 90º angle.
- Feet directly.
- Right hand put on the chest and left hand on your stomach.
- Then take a deep breath and your chest, pull your stomach at the same time.
- Now exhale, with pull your chest and stomach, on the contrary, Apatite as much as possible (but avoiding stress).
During this exercise the chest and belly move in waves. You must breathe calmly and without stress. At one time, perform 40 cycles of breaths. Exercise “wave” can also be performed in a sitting position.
Uses photographs Shutterstock