好多人在減肥的過程容易因為控制不住食慾而吃得過多,究竟有什麼方法可以令自己不再忍不住吃下午茶/宵夜呢?台灣健康節目就請來一個女醫師許書華,教大家4個方法抑制食慾,減低因饞嘴而額外進食的機會。
1.吃黑朱古力
可可含量70%以上的黑朱古力含有硬脂酸,這種成分有助增加飽足感,而且黑朱古力帶有苦味,由於大腦會排斥苦的食物,因此可以降低依慾。
2.喝水
喝水對減肥非常重要,將體重乘以30ml就對於一天所需要攝取的水量。於3餐前都喝水,可以增加飽足感,吃的時候就不會吃得過多。
3.香口膠
人體內的激素有好多種,其中一種叫瘦素,由脂肪細胞分泌,可以促進新陳代謝,抑制食慾。第二種叫饑餓素,由胃部上皮細胞分泌,當食物經過消化之後,饑餓素就會給大腦送出「需要進食」的訊息,人就會想吃東西。當你咀嚼香口膠的時候,可以抑制饑餓素分泌,控制食慾的激素。不過咀嚼時間不宜超過10分鐘,避免胃酸分泌而再次產生飢餓感。
4.正餐減少精緻澱粉
精緻澱粉容易消化,好快就會感到肚餓,令人會想吃下午茶或宵夜。正餐減少精緻澱粉,改為高纖維、高蛋白質或堅果等食物,攝取好的油脂可以延長飽足感,減低想吃下午茶或宵夜的衝動。
來源︰健康2.0
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