Why does it grow "meaty"?
It's summer in the blink of an eye
(Oh no, it's summer vacation coming)
Xiaobian took out the cool summer clothes, walked to the mirror and prepared to admire himself, then looked at it, pinched the flesh on his stomach, hey, I really miss myself when I was thin and lightning.
Advocate health self-discipline and oppose body anxiety
However, before the meat on the stomach can react, the plan to eat the scab will start immediately!
Why do people grow flesh? When we are young, we know that the essential reason for the production of meat is to eat more and exercise less, so that the unconsumed energy is internalized in fat and externalized in shape, part of which is accumulated under the skin, which has the effect of warmth and energy storage, and the other part is distributed around the internal organs, which has the effect of buffering.
It's too much to eat, it's not my fault 555
Obviously, the healthiest way is to balance diet and exercise, as the saying goes: keep your mouth shut, open your legs.
At this time, you have to say: I am super tired from school or work now, and I still have the time and energy to exercise.
Okay, you have successfully convinced yourself and the editor, so eliminating meat from exercise is the fastest effect, but it is also difficult to persevere, otherwise how could the editor's fitness card be put in the favorites like this article!
Then there is the last way is to keep your mouth shut, then you have to say again: eating is to eat full, and if you can't eat enough, how can you have the strength to lose weight.
I know you're genuinely trying to lose weight
Hey, don't say it, don't say it, it's not a contradiction.
Eating full, that is, creating a feeling of fullness, is not simply filling the stomach, and this is not good in itself.
Our stomach is so elastic that when there is no food, it is the size of an egg, or about 50 mL. With the increase of food filled, the volume of the stomach will become larger and larger, generally can hold 1500 ~ 2000 mL of food, but this is not the limit of the stomach, the capacity of the stomach can reach more than 3000 mL (don't try it lightly)!
Your stomach is more than you thought it would be
Therefore, it is necessary to fill the stomach to be considered full, that is, to control the diet after eating, which is very bad for the stomach.
Overloaded diet will gradually relax the stomach wall muscles, but there is no way to secrete enough gastric juice for digestion, which will lead to a large amount of large particles of food without enough grinding directly into the small intestine, increasing the burden on the digestive system, and at the same time, stomach enlargement will also cause the chest cavity and other organs in the abdominal cavity to be compressed, and even need to induce vomiting.
Therefore, it is good to eat seven points full and be healthy.
But how do you know that you are full when you eat seven points, don't worry, in fact, the human body has long had a regulatory mechanism.
Satiety controls the amount of food you eat
The hypothalamus is the "god" in charge of eating and drinking
In the human hypothalamus, there is a nerve center that controls appetite, which is divided into two parts: the satiety center and the feeding center, and amino acids and fatty acids are the substances that stimulate these two centers.
The elevated amino acids in the plasma after the human body eats will cross the blood-brain barrier into the cerebrospinal fluid and act on the hypothalamic ventricular membrane cells, resulting in a feeling of satiety.
When glucose in the blood decreases, the body mobilizes the body's fat breakdown to supply energy, so that the free fatty acids in the blood increase, stimulate the feeding center, and produce hunger.
In addition, various parts of the digestive tract (oral cavity and pharyngeal cavity, esophagus, stomach and intestines) have different types and functions of mechanical stimulus receptors, and when the stomach and intestines are filled with food, they stimulate gastrointestinal cells to produce mechanical signals, which are then transmitted to the brain to produce a sense of satiety to regulate diet.
Satiety in advance, making people end their diet early
Satiety generally comes earlier than a true satiety (i.e., eating over) to avoid food accumulation and excess energy.
Some thin people (future editors) have a feeling of fullness before they start eating, so they will eat very little and get thinner and thinner. And some people eat a lot to feel full, coupled with lack of exercise, it will cause obesity.
So how to control your diet reasonably?
The simple answer is to increase the satiety of food.
For example, with the same energy, choose foods that are more satiety. The study found that of the previously mentioned amino acids, arginine and lysine had the strongest effect on satiety.
Foods that are higher in these two amino acids are mainly pork shoulder, steak, chicken, mackerel, as well as plums, apricots, avocados, lentils, and peaches.
Therefore, increasing the intake of these foods appropriately can increase satiety, thereby controlling the overall caloric intake and achieving the ideal effect of losing weight while eating.
Sugary foods, on the other hand, are foods that are very small in satiety but high in calories. Experiments have shown that sugars also trigger the reward mechanism of the forebrain cortex, releasing pleasure signals.
In other words, eating sugar will increase the appetite more and more, so as to consume more energy before the feeling of fullness, such as milk tea, cake, cola, etc.
Be sure to eat less foods that are high in sugar
Of course, if you want to reduce your energy intake more, drinking a glass of plain water before meals can also increase satiety, thereby reducing food intake.
Drinking boiled water and gaining weight is certainly not the cause of water
Is dessert stomach real?
Modern people's diet structure is not single, often after eating the staple food, but also milk tea, dessert, fruit one-stop, although after eating the staple food feel full, but the "dessert stomach" is still empty.
That's right, that's you!
Unless you're a cow (right!) Real cows have four stomachs), but people have only one stomach, and the reason why they have a "snack stomach" is related to the feeling of fullness produced by the hypothalamus.
Scientifically named: sensory specific satiety, generally speaking, it is the feeling of satiety produced by a certain sense of a specific food, such as eating a lot of rice, and then seeing, smelling or tasting rice, you really can't eat a little, but when you see a cake, you still want to eat another piece.
After eating a salty meal, the satiety of sweets is still "0"
Sensory-specific satiety, like normal satiety, is also a beneficial regulatory mechanism for the human body, in order to allow the body to consume a more diverse range of foods, so as to supplement nutrition in an all-round way.
For people who want to lose weight, this is to be avoided, because we always have a greater appetite for desserts than our own satiety, and to put it bluntly, we can't control ourselves.
Since it is a feeling, it can also be regulated by certain measures. Among them, the aroma of food plays a very important role in influencing appetite and food intake.
On the one hand, aroma affects the appetite of food, which stimulates hunger and increases food intake. On the other hand, the aroma itself can also enhance satiety and influence intake through psychological and physiological cues.
Specifically, the transmission of prenasal odor (brought by the outside world) stimulates a specific appetite for foods containing this aroma, and the transmission of postnasal odor (brought from the mouth when chewing) increases the feeling of fullness and reduces intake.
Something nice looks good and also looks delicious
The color and flavor of food are actually a manifestation of "fragrance", so there is a reason why candy is so tempting, because it really wants to make you money (bushi), after all, such a bright color, who doesn't like it.
So don't see, don't smell, don't taste, just eliminate the intake of sweets from the source.
If it's all handed to your mouth, you're welcome, then you can only increase satiety by increasing the smell behind the nose, and then reduce your intake, in short, to increase the time you chew.
Changes in the sensation of stimulation from food over time
The concentration of aroma released in the mouth of a bite of food during a meal will change over time, and the total amount of aroma released will increase as the chewing increases.
Slow chewing not only facilitates digestion, but also increases aroma intake, enhances satiety, and plays a role in reducing total energy intake.
I wish you all a speedy weight loss
Make a point!
In summary, knock on the blackboard!
- Eat more foods that are full and less foods that are high in sugar
- A glass of water before meals, eat a light diet, and reduce non-essential diets
- Chew for a longer time, eat slowly, and avoid overeating
Of course, you should exercise as much as possible, but how to exercise without eating enough, let's eat first.
This article is for reference only, if you want to lose weight, do not over-diet, on the basis of ensuring adequate energy supply, reduce food intake, the specific dietary standard is subject to the doctor's advice.
Actually, it's cute to have meat!
It's better to take action than to be excited, have you learned to be wasted!
Bibliography:
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- Lazutkaite G, Soldà A, Lossow K, et al. Amino acid sensing in hypothalamic tanycytes via umami taste receptors[J]. Molecular Metabolism, 2017.
- Parretti HM, Aveyard P, Blannin A, Clifford SJ, Coleman SJ, Roalfe A, Daley AJ. Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT. Obesity (Silver Spring). 2015 Sep; 23(9):1785-91.
- Fiszman, Susana & Varela, Paula. (2013). The satiating mechanisms of major food constituents – An aid to rational food design. Trends in Food Science & Technology. 32. 43-50.
- RAMAEKERS M G, BOESVELDT S, LAKEMOND C M M, et al. Odors: appetizing or satiating development of appetite during odor exposure over time[J]. International Journal of Obesity, 2005, 38(5): 650-656.
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Edit: TT