4 Factors that influence satiety
There are several factors that influence our hunger and consequently our satiety when we eat.
Distension of the stomach
Gastric fullness, ie, the full stomach feeling that basically is perceived by the volume of food we eat. The fibers increase their volume when inside the stomach, as they absorb water and swell. Depending on the amount of food ingested, there is also distention of the gastric wall (stomach) which is a sign of satiety for the body.
Another factor is the time the food stays in the stomach, that is , the rate at which this food is digested and metabolized by the digestive tract.
There is another mechanism that chemically signals to the brain the feeling of satiety, this occurs when foods like proteins, such as fiber, proteins and fats, take longer to get out of the stomach and be digested. and fats get into the small intestine, which in turn releases an endocrine (hormone) called cholecystokinin. This hormone falls into the bloodstream and reaches the brain. But all this mechanism, between ingestion of food and the arrival of the substance in the brain, can take 20 minutes or more. Therefore, if you eat very quickly, you will probably ingest more than you should.
Adipose tissue produces another endocrine hormone called leptin, which is directly related to appetite. If there is an increase in adipose tissue, more leptin is produced and the appetite will be reduced. However, this does not occur with obese people, because in this case there is so much adipose tissue and the amount of leptin produced is so great that the body acquires a resistance to the hormone and loses its sensitivity to it.
Ingredients: 1 cup fresh pea - 130g 100 g bean sprouts 2 tablespoons olive oil Spanish - 20g 2 tablespoons ) fresh minced rosemary - 8g 2 medium seeded and diced tomatoes - 230g 200 g penne pasta Salt and pepper to taste How to make 1 . Put the peas in a saucepan with 1 liter of boiling water. After 1 minute, incorporate the bean sprout, mix and remove from the heat.
Making small snacks between main meals is important to keep food more balanced and helps avoid overdoing the next meal. But it is important to be aware that the choices are smart and balanced in the right measure. To make the best choices, keep an eye on the nutritional quality of foods and try to vary your diet so that you do not fall into the sameness and make your daily life even more enjoyable.
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