Some foods provide faster “long-term” satiety. They are rich in proteins that take a long time to digest, և fibers that swell in the stomach when in contact with water, they do not cause high blood sugar, a source of cravings. They are dear allies to those who complain of constant hunger.
Satiety is the feeling of not being hungry. You have probably noticed that in this respect some products are more endowed than others. We tell you which ones and how to make the most of them.
Apple: We prefer it organic so it can be crushed with skin rich in fiber and antioxidants. When raw, it takes longer to bite, և its raw fibers stand longer.
Oatmeal.Add a tablespoon of yogurt, compote or smoothie to your morning cravings. You can add it to your bread dough, cookies, soups, sauces … Drink water at the same time to enhance its action.
agar agar : vs.Calculate an average of 1 teaspoon of agar-agar powder per 50 kg of liquid, bring to the boil for 2 minutes, then leave to cool until the preparation hardens. Warning. in high doses it can have a laxative effect.
Chicken breast : o:n prefers a light but fragrant meal (en papillote, in well-seasoned broth). Serve with a drop of good oil (olive, walnut).
Almonds. For those who are prone to bites and can not resist the call of a distributor or bakery, it is ideal to always have a handful (20 to 30 g) of almonds on you. Fill with fresh fruit if necessary.
Buckwheat. ohn Do not cook it too long (about ten minutes) so that it is crispy. It is eaten in salads (for example, with shrimp և mushrooms) as a soup accompaniment or with green vegetables. Its gluten-free flour gives delicious biscuits.
Lenses. f:in a strong salad (for example, with a drum or a diced apple) or hot as an accompaniment. With rice and green vegetables, they form a vegetarian dish that is “balanced” and anti-inflammatory.
Cottage cheese. an cottage cheese (protein) plus fruit (fiber), this is the best way to soothe a slight frostbite. But it can also be included in many recipes. It beneficially replaces cream (which is more fatty, almost without protein) in sauces, fillings, soups, cheesecakes, clafutis …
Cognac. vs.The taste has been removed, however, to express nothing out of the ordinary. The trick is to accompany the brandy with a good sauce (tomato, garlic, onion, thyme or basil…) և crispy vegetables.
How to make homemade soup
Homemade soup offers low-calorie volume (average 30 kcal per 100 g). So, at the beginning of the meal, a cup of soup fills the stomach և, consequently, slows down the fork. Vegetables are interesting because they are high in fiber, but also high in vitamins and minerals, which are good for metabolism.
>> We make our own instead of buying bricks that are too salty և that may contain additives or too much fat. Depending on the season: leftovers: leeks, zucchini, carrots, tomatoes, celery … you can bring the pleasures to infinity. Discover homemade soup recipes here.
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Oat bran. The “small excess” of breakfast.
It has “good protein (15%),” fiber (15%), especially soluble fibers (beta-glucans), which absorb water and form a gel in the stomach. It promotes satiety while helping to lower cholesterol և blood sugar levels.
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Buckwheat – a slimming seed
It competes with rice: pasta because it contains three times more fiber, especially soluble fiber (pectin, etc.), which promotes satiety. It also provides quality plant proteins – anti-stress magnesium. After all, its pronounced flavor contributes to the appearance of faster satiety.
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Agar-agar – light dessert
This algae extract from seaweed is used in Japan as a slimming agent, especially in tea. Without calories, it can thicken the soup or gel, dessert cream or fruit paste, thus providing fast satiety.
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Almond: bite
They are rich in protein (25%), fiber (10%) and various minerals, including anti-stress magnesium. But they contain most of the lipids (52%). So we do not abuse it, even if they are good fats that help fight cholesterol, participate in satiety.
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Cognac: zero calories
It is an Asian tuber, from which flour is obtained, which makes it possible to prepare spaghetti և taliatel types. They provide only 10 calories per 100 g, compared to 150 calories of classic cooked pasta. As a bonus, the presence of fiber-soluble cholesterol-suppressing fiber.
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Cottage cheese. An excellent appetizer
It contains twice as much protein as yogurt (8% vs. 4%). It is a good source of natryptophan, which is a prerequisite for essential amino acids, the hormone serotonin. You do not need to choose it with 0% fat, as it remains at 3% with moderate calories (75 Cal per 100 g) և more.