Can you control sugar and lose weight when you eat vegetables first after eating vegetables?Can't do these 3 points and bother

Many studies have shown: Eating vegetables rich in dietary fiber first and protein -rich meat egg milk beans, and then eating staple foods rich in carbohydrates can help control blood sugar, and it may also be conducive to losing weight. [1-6]

But there is an important detail in the study. If you do n’t do it, even if you eat vegetables and protein after each meal, you ca n’t help you control blood sugar or lose weight.

This detail is to chew slowly and slowly, and chew more than 20 times per mouth to ensure that a meal is more than 15 minutes. In addition, in order to obtain the greatest health benefits, many research designs are: after eating vegetables and meat, the interval is 5-15 after 5-15. Eat the staple food in minutes, and eat for 30 minutes. In addition to these 1 point, there are 2 points. It is also important. Let's talk about it later.

1. Why must you chew slowly?

If a meal is divided by three or five, 5-10 minutes is done, then even if you eat vegetables first and then eat staple food, all the food will soon be stirred under the stomach's contraction and relaxing. There is no difference between mixing and eating.

And only after chewing slowly, even after eating vegetables, and eating staple food for 5-15 minutes in the middle, can the vegetable meat go to the stomach first, and then some digestive peeds enter the small intestine. Play a role.

What role does it play?

The protein in the dietary fiber and meat and eggs in vegetables, fully absorb water, forms rubber balls in the gastrointestinal tract, inhibit the rate of gastrointestinal emptying, that is, the speed of food reaching the small intestine is slow, and the glucose is in the small intestine in the small intestine Absorbing blood has become blood sugar, so this can delay glucose absorption of blood.

In addition, the protein can also promote the secretion of insulin. After the carbohydrates that are eaten later, the amount of insulin secreted is quite sufficient, so the insulin can help transport blood sugar into the cells and let blood sugar steadily stabilize Set down.

2. How can I chew slowly?

The suggestion given in the study [5, 6] is to chew more than 20 times for each bite. In the research [5], a 5 -minute hourglass was also given to the participants, asking the vegetables to eat for 5 minutes, and then the meat eats 5 5 minutes. In minutes, the last staple food should be eaten for 5 minutes. After a meal, you have to eat 15-20 minutes. After eating fast, you can see the slowly flowing hourglass, reminding yourself to slow down.

In addition to the suggestions given in the study, you can try the following 5 methods to help you chew slowly.

1. Take a bite when you bite

How can I be a small mouth? Imagine that the ladies in the costume drama have a picture of eating, but you don't need to be so exaggerated.

2. Chew every mouth for a while

It is too boring to count at 15-20, and you ca n’t eat and talk to your relatives and friends. You just need to relax and eat it slowly. The swallow is better, at least you can't chew one or two sips in a hurry.

3. After a bite, swallow it completely and eat another bite

We often have food in our mouths, so we hurriedly stuffed into our mouths, so we still need to swallow the vegetables consciously and put the vegetables in our mouths.

4. Drink while eating

What do you drink? Water is the best. After all, it has no energy, and it is not fat to drink. In addition, it is not so fast to mix with food, so it can increase satiety and reduce the amount of eating.

Some friends said that drinking and drinking will increase the burden on the stomach. No, water and food can be easily mixed together in the stomach, just as you are drinking porridge.

5. Use public chopsticks

Every time you have to use public chopsticks to pinch into your own plate, and then pinch it with your own chopsticks, it naturally increases the difficulty of eating, so that you can slow down to eat.

If you are accustomed to gobbled and you ca n’t swallow it slowly, then try to study the suspension method in [1, 3, 4], that is, you will have a staple food for a period of time after eating meat.

You can eat the meat after 5-10 minutes, and then eat the meat, then eat the meat for 5-10 minutes before eating the staple food.

As for the 5-10 minutes of stopping? Brush the drama? Drag? If it is you, what will you do?

In addition to chewing slowly or paused for a period of time before eating staple food, you also have to do the following 2 points to maximize the health benefits of "eating vegetables first and then staple food".

1. Vegetables and protein are sufficient

If you eat a bowl of Lanzhou ramen with only a few vegetable leaves and a few pieces of meat, what's the difference between eating the meat and eating the staple food before eating the meat noodles. The sense of satiety is too small to delay the rise in blood sugar.

So it is recommended that you eat 1-2 fists (cooked) for a meal, a meal with 1 egg and a pack of milk, or 50 grams of meat+50 grams of tofu skin, or 75 grams The meat is enough.

2. Light

The energy coefficient of fat is 2.25 times that of protein and carbohydrates, so if the meat is fat and how much vegetables are vegetables, then eating the meat first after eating the staple food to increase the feeling of fullness, which may benefit the benefits of weight loss. The extra energy offsets.

Therefore, it is necessary to better control sugar and lose weight. In addition to eating vegetables first and then eating staple foods, the vegetable meat is enough and light. It is also better if your staple food can be paired with thickness.

Interactive today: Do you think it is easy to chew slowly or swallowing, but it is easier to eat for 5-10 minutes before eating staple food?

references:

[1] Shukla AP, Dickison M, Coughlin N, et al. Et Al. Et Al. Et Al. Impact of Food Order on PostPrandial GlyCaemic Excursions in Prediabetes Metabes Metab9, 21 (2): 377-381. Dietaryinstructions focusing on meal-sequence and nutritional balance for prediabetes subjects: an exploratory, cluster-randomized,prospective, open-label, clinical trial[J].Journal of Diabetes and its Complications,2019,33(12):107450.

[3] shukla a P, Mauer E, Igel L i, et al.effect of Food Order on Ghrelin SUPPRSSION [J] .diabetes Care, 2018,41 (5): E76-E77.

[4] shukla AP, Andono J, Touhamy Sh, et al. Carbohydrate-Last Meal Pattern Lowers Post GluCose and Insulin Excursions in Type 2 Diabetes 5: 5: 5:;

[4] Sun Yuan. The influence of the eating order of carbohydrates on the blood sugar of diabetic patients [D]. Qingdao University. 2017

[5]Imai S, Fukui M, Ozasa N, et al. Glucose spikes of eating vegetables before carbohydrates with snacks at mid-afternoon are lower than that of eating carbohydrates before vegetables without snacks. Diabetologia 2014;57:S314.

[6] Li Yao. Study on the influence of different diet sequences on patients with pre -diabetes [D]. Shanxi Medical University

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