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10 kinds of food for you to eat


The more you eat, the less hungry you are. It's a logical assumption, but research shows that some foods are much better than others in fighting belly growls. If you're full of good food (foods rich in soluble fiber, protein, healthy fat, and other satisfying nutrients), you don't have to go back in seconds and a third of the time, but you can also reduce the risk of weight gain, type 2 diabetes, and heart disease. So the next time you're hungry, try munching on these 10 Amazing foods that are really long-lasting. Nori (seaweed)


whether your sushi is wrapped in it or your toast is sprinkled on popcorn, this Japanese seaweed is one of the most delicious foods. According to a new study published in the American Journal of clinical nutrition, umami, which is generally considered as the "fifth taste" after salt, sweet, sour and bitter, makes people feel fuller and eat less after meals. This may be because umami is more satisfying than other flavors. " How delicious the food is will affect your satiety. "We're more satisfied after we eat what we feel comfortable with," says Courtney grove, who recommends adding grilled nori to noodles and soups, or to your favorite vegetable rich omelet. If you buy Norris, however, you will need to grill it before eating. Using pliers, place the sheet on the lighted burner for about 10 to 15 seconds at a time, grove recommends.

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2. The white potato has been criticized badly, but the mashed potato can really make you full. In a small study conducted at the University of Sydney, the researchers found that boiling white potatoes was one of the most satiety enhancing foods, making participants feel satiated about three times longer than regular food. Why? A medium-sized potato bag needs 20% of its daily fiber. But it's not an excuse to fill up chips and chips. The researchers found that they were not so satisfied. Kotney grove suggests roasting, boiling, steaming or baking potatoes, and making sure they don't sprout, soften or shrink, as these all show that potatoes are past their nutritional peak. Grove added, keeping the skin extra fiber and nutrients.

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3. You can sprinkle these seeds on everything from soup and salad to healthy bread to help your food feel fuller. For example, in an experiment at the University of Florida, people who ate muffins with Chia seeds felt fuller in the next 90 minutes than those who did not. The reason: each ounce of Chia seed contains 10 grams of fiber and 5 grams of protein. In addition, the fact that they expand in liquids - including anything that goes through your gut - is a big benefit, Jaime mass, RDN, LDN said, when you feel full. The good: you can use them to increase the satiety of almost any meal. Sprinkle them on Cereals, vegetables, and rice; mix into smoothies, yogurt, sauces, or drinks; or add to baked goods.

correlation: 10 ways to get the health benefits of Chia seeds in your diet. Yoghurt rich in probiotics has a healthy gut feel. For example, in a recent study published in the Journal of the American Academy of nutrition, participants who ate one cup of yogurt a day with probiotics, Lactobacillus acidophilus, Bifidobacterium and Lactobacillus casei not only lost more weight than those who ate probiotics free yogurt, but also had lower levels of leptin, a satiety hormone, the highest of which was overweight. Logo. Probiotics in the study are found in most yoghurt labeled "live and active cultures," so be sure to look for these words on your yoghurt container. Don't like yoghurt very much? Try to replace the yogurt or mayonnaise in the formula with pure Greek yogurt. Journey grow, Rd.

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5. Who knows if Apple can keep doctors away, but it can certainly help fight hunger. For example, in a study at Penn State University, people who ate apples 15 minutes before lunch consumed an average of 187 fewer calories than those who ate applesauce, apple juice or nothing before lunch. Look at the power of the peel! It's one of the most fiber rich (and filler) parts of fruit, said Jaime mass, RDN, LDN, who also recommends pairing fruit with sources of lean protein or healthy fats such as cheese, almond butter, or a small amount of nuts. Protein and fiber help stabilize your blood sugar levels and improve your sense of fullness.

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6. According to the study in the Journal of nutrition, adding half of the fresh avocado to your lunch can reduce your appetite by 40% in the next three hours and 28% in the next five hours, compared with a lunch without avocado. Avocados are known for their monounsaturated fats, says Courtney grove, which are much more than saturated fillers - they are also rich in fiber. Half an avocado bag is more than 25% of your daily recommendation! Grove suggests adding a few slices to your favorite omelet, sandwich, salad, or meat slice, or using it to separate mayonnaise from your recipe.

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7. Eggs

breakfast, lunch or dinner - this is always a good time to add this protein to a meal. A study from the University of Washington found that people who ate a 30 percent protein diet ate 441 fewer calories a day than those who ate a 15 percent protein diet. But why not start your morning the right way? A recent study of young women, published in the American Journal of clinical nutrition, found that a high protein breakfast helped women feel less hungry throughout the day, and they ate fewer snacks after dinner. According to the book's lead author, Dr Heather Leidy, eating is rich in proteinA good breakfast stimulates the production of a powerful gut hormone called peptide YY, which makes you feel full for hours on end. For a hearty breakfast, try fried eggs, omelets, or even half baked avocado. Jaime mass, RDN, LDN said that you can also cook them in advance, so it's convenient to eat.

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8. According to a study published in the British Journal of nutrition, people who drink soup weigh less on average and burn fewer calories and fat per day than those who do not. " Before you sit down to eat, you're basically filling your stomach with liquid. It's just that the liquid has a taste and serves as an appetizer, "said Jaime mass, RDN and LDN. He noticed that when you feel hungry, sitting down to eat is a kind of overeating recipe. If you're making or just ordering soup as a pre meal filler, she recommends choosing bowls that are rich in fiber ingredients, such as vegetables and beans. " If you buy canned soup, choose a variety with a lower sodium content, "Courtney grove, Rd." choose soups like chicken noodle soup and Italian wedding soup instead of New England clam chowder and broccoli Cheddar to reduce fat content. "

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No.9. Nuts are rich in fat and calories. Why are people who eat nuts actually less important than people who don't? One reason, according to a review by Purdue University, is that they are too full. In fact, researchers estimate that if you eat 100 calories of nuts a day, you'll automatically consume 65 to 75 fewer calories for the rest of the day. Like avocados, tree nuts - including almonds, Brazil nuts, walnuts and pistachios - are rich in monounsaturated fats. But remember, you don't need too much to fill you up. Kotney grove recommends just one a day. Mix them into Greek yogurt, with fruit and cheese, or as an ingredient in your favorite salad. Choose the salt free version as much as possible, grove said, related to nine of the healthiest nuts. In a recent study published in the journal Obesity, researchers found that people who ate one cup of beans, peas, chickpeas or lentils a day felt 31% fuller than those who did not. Why? In a word: fiber. Nutritionist Jaime mass, RDN, LDN said that beans are one of the best sources of soluble fiber, which can be dissolved in your intestines, forming a gelatinous substance that slows down digestion and makes you feel fuller. If you're buying canned legumes, choose low sodium or salt free foods and rinse them before eating, "suggests Courtney grove, a nutritionist at NutriSystem's Numi company. For example, cleaning canned beans can remove 40% of the sodium content. "

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What do you think? Have you ever eaten these foods? Or do you know now that they are good fast drugs, will you start to take them? Have we left your favorite fillings on the list? Please leave a message below, let us know!

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