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Cutting food into small pieces can help control weight

Cutting food into small pieces can help control weight

If you want to lose weight or control your weight and can not resist that bar of chocolate, a tip is to cut it and eat small pieces at a time - this is what the researchers at Arizona State University (USA). According to the authors of the study, cutting a food into pieces before eating it makes the person feel satisfied faster. The results were presented at the annual meeting of the Society for the Study of Ingestive Behavior , held in Zurich, Switzerland. The team accompanied about 300 male and female students who were divided into two groups. The first one received a baguette-type bread topped with cream cheese, and the second one won the same baguette, only divided into four smaller pieces. The group that received the whole loaf ate a little more than those who received the cut food.

A complete free meal was also offered to both groups 20 minutes after the end of the first snack. The group of sliced ​​bread - and had already eaten less - also ate little in the free meal.

According to the researchers, cutting the food into small pieces can give the impression of a larger amount of food and therefore causes a greater satiety. However, studies are still considered preliminary and still need peer review to finally be published in a medical journal.

Invest in satiety habits

In addition to a balanced diet, some eating habits should also be adopted so that you feel satisfied at all meals - and for much longer. See what the experts recommend!

Eat slowly

The feeling of satiety, that is, that we are satisfied, is sent by the brain to our body. This message, however, takes 15 to 20 minutes to be processed by the nervous system. "Who eats fast, ends up consuming more than it should, because it does not give the adequate time to the perception of the satiety by the brain", says the nutrólogo Roberto

Do not eat distracted

To eat while it is doing another activity - like driving or watching television - is a danger to your diet. "When we do not pay attention to the amount of food we put in the dish and get involved in a side activity, we tend to eat more than we really would," says nutritionist Roberta Stella of the Diet and Health. three hours

According to Roberta Stella, spending long periods on fasting slows down the metabolism and causes you to overdo it in the next meal. In addition, we also expend energy when we are eating. "Whoever eats up to six times a day in adequate amounts can spend up to 10% of the energy that needs to be triggered in a day," says Roberto Navarro.

Bet on foods that increase satiety

It is important to invest in nutrients that have the power to leave you feeling "satisfied" for much longer, avoiding hunger and the need for snacks out of hours.

Always eat at the same time

Stipulating the right time to eat, your body "knows" when it will need energy again and in that interval uses all the energy provided in the meal. last meal, without storing - avoiding extra pounds - and do not overuse - avoiding hunger to arrive earlier.

Meals with juice or soda

Exaggerating juice or soda cups in meals causes a " momentary stuffing. In addition to not consuming the right amount of food, which makes you hungry faster, you still hinder the digestive process. If you can not dispense drinks during meals, limit yourself to a glass.

Ginseng improves heart and brain health

Ginseng improves heart and brain health

Ginseng is a cultivated plant in the east whose root is the most consumed part. There are several subtypes of this plant, the main one being panax ginseng. It is good for heart health, the brain, has anti-inflammatory action, decreases stress and reduces fatigue. Main nutrients of ginseng Ginseng has vitamins B1, B2 and B3, which act in the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.


Yam: benefits, recipes and how to consume

Yam: benefits, recipes and how to consume

Yam is a widely used tuber in southeastern and northeastern Brazil. It is the name given to the rhizomes of plants of the genus Dioscorea . Yams are a good source of carbohydrate and also a number of useful nutrients for health. It can also be consumed as a juice, which (100 g) Calories 97 Yams Yams (100 g) Calories 97 kcal Carbohydrates 23.