They contain fibers that dilate the walls of the stomach or are responsible for the production of some hormones that regulate appetite and the sense of fulfillment in the meal
Hunger, appetite, thirst, pleasure: our eating behavior is under the control of the hypothalamus, a brain nerve structure that also commands satiety.
This satisfying sensation can be encouraged through the use of certain foods and eating strategies that can get the signal of satiety to the brain first.
An example? Decreasing the dose of salt at meals, and using spices and aromatic plants rich in phytochemicals in its place, or avoiding eating quickly and voraciously will give us a control of appetite and the desire to take other foods.
Let’s find out what they are.
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A raw vegetable salad, accompanied by fresh vegetables, has a food combination which, if taken before a meal, in addition to providing adequate doses of antioxidant phytonutrients capable of limiting the effects of oxygen free radicals, helps to increase the sense of satiety. This is thanks to the fiber contained, which dilates the walls of the stomach. First advice, therefore, to eat the salad as an appetizer.
The bitter taste stimulates the intestinal secretion of cholecystokinin (CCK), a hormone that determines the sense of satiety and that can help us control appetite by reducing overall food intake.
Once again the bitter vegetables, brought to the table as an appetizer, prove to be ideal. Green light, therefore, to radicchio, chicory, rocket, radishes, moreover rich in polyphenols, which enhance the satiating action and also carry out a nutritional genomic action (they act positively on our DNA, on the genetic heritage of human cells, intestinal, but also on the genome of the intestinal microbiota bacteria).
Another strategy is to finish the meal with a drink or other bitter-tasting food.
Spices and herbs
To season, use herbs and spices and aromatic plants instead of salt: they enrich flavor, do not swell and give a greater sense of satiety. Good all year round, even when it’s very hot. Chilli, turmeric and other spices, in fact, stimulate vasodilation, push the body to expel heat and burn fat.
Without reaching daily doses demanding for the kidneys, proteins maintain constant levels of insulin, the so-called “hunger hormone” and stimulate the release of glucagon, a hormone capable of burning stored fat. This is because increasing dietary protein increases the use of fat as an energy source. Excellent eggs: American researchers have analyzed the quality of egg proteins and have established that, in addition to providing muscle strength, they generate a satisfying sense of satiety.
Whole grains and grains
Amaranth, bulgur, brown rice, spelled, wheat, buckwheat, Kamut, millet, world and pearl barley, quinoa, rye and cereal flakes, thanks to the higher fiber content than refined ones, induce a greater sense of satiety. In addition to helping intestinal motility and the release of waste. Barley and whole oats, in particular, are rich in a precious water-soluble fiber called inulin, which in the intestine forms a gel with beneficial metabolic actions (control of intestinal absorption of glucose and cholesterol), helping to lose weight.
When we ingest solid foods pureed and mixed with liquids – such as in soups or minestrone – the water does not run off through the pylorus and fills the stomach more and longer. Thus the feeling of satiety is prolonged and more time passes before the ghrelin hormone is produced again. Not surprisingly, the minestrone diet is a diet used to keep appetite at bay.
Apple wine vinegar is a valid condiment to integrate and enhance sensory satiety, also providing a beneficial antioxidant action.
Extra virgin olive oil
Those who always eat plain and fat-free foods feel the stimulus of hunger much more. In fact, dietary fats are not soluble in water and require more time and effort in their digestion than proteins or carbohydrates. Once they arrive in the small intestine, they stimulate the receptors present on the intestinal surface to obtain the secretion of bile from the gallbladder, necessary to emulsify the same lipid molecules ingested with food. The presence of lipids in the small intestine stimulates some particular cells present on the intestinal wall to produce the hormone cholecystokinin (CCK), which generates the sense of satiety.
Finally, a simple strategy to put into practice immediately: take the time to eat as the brain receives the satiety signal about 20 minutes after the start of the meal. Furthermore, if chewing is insufficient, the digestive enzymes present in the saliva do not have time to act, so the food remains hostage to the stomach for more hours than necessary, with unpleasant consequences, such as bloating and sleepiness.