Of course, you have to start eating, because you were hungry, and not just because your colleagues were called to dinner. But do not tolerate hunger for more than 20 minutes. After all, when you want very much, you stop controlling yourself and grab the first thing that comes to your eyes and that you do not need to cook: at home - sweets from a vase, semi-finished products from a refrigerator, on the street - a patty in the nearest tent. In addition, a very hungry person will eat more. So try to have a break between meals was not more than 5 hours. It is not forbidden and a little "cut off the appetite." Drink a glass of water or a snack with an apple before eating. As shown by the research of American scientists, women who ate the apple before lunch consumed 187 kcal less during the meal. During the meal you can sip the water in small sips. But it is important that the volume of the drunk liquid does not exceed 1/3 of the volume of food eaten. But after a meal for an hour you can not drink. In the stomach, as in a chemical reactor, conditions have been prepared for processing the eaten food. Diluting the substrate means breaking digestion. The first glass of water can be drunk after 1-1,5 hours after a meal, as water will soon be needed by the pancreas. Some products, such as grapes, cabbage, milk, can strengthen the process of fermentation in the intestines by themselves. Connecting them in one meal, you can cause a storm. Especially if you combine acidic foods (tomatoes, cowberry) with alkaline (the same milk). But if so you risk to earn only an upset stomach, other "couples" will add a couple of centimeters of the waist. It is a combination of fatty foods with high-carbohydrate. A sandwich with bacon, a cake that you are making coffee with cream. So the body will immediately get fats and carbohydrates. Their excess will inevitably turn into fat.
They, frankly, are not a couple
Drinks: tea, coffee, juices, fruit drinks, compotes - do not fit well with food. They are good only with fruits, dried fruits and simple sweets like chocolate or marmalade. In other cases, you can drink them 30-40 minutes before meals or 1-1.5 hours after, and if you ate protein foods - not earlier than two hours later. Wine, which you drink during the meal, at 1 / 2-1 / 3 dilute with water. Strong alcoholic beverages can not be drunk on an empty stomach, they can be drunk a little during meals or at the very end of the meal, as digestive. The laws of hospitality, which arose at a time when a lack of food was a common thing, required any guest, first of all, to feed. This custom makes us communicate at the table today. Communication and food have become almost synonymous. But do not forget that food is a means of ensuring the life of the body. It is the body that will have to digest it and remove all that is superfluous. So, only the body has the right to determine when it's time to get another portion of food, stating this feeling of hunger. And this is the only reason to sit at the table. All that is eaten for other reasons, leads to an overload of digestion and excretory systems of the body. If you are invited to eat for a company, and you are not hungry, but you can not refuse, sit at a table, drink water and talk about your health!
First, the stomach and intestines will be difficult to cope with poorly chewed food. Secondly, you risk getting better. The brain is informed of satiety by the increase in the level of sugar in the blood, and it is fixed in minutes after the start of the meal. It is estimated that while a slow eater will chew what he picked up on one fork, the fastest will have time to pick up and send food to the mouth as many as five times. This is confirmed by studies conducted by scientists from the University of Rhode Island. Having recruited a group of female volunteers, the doctors suggested they eat a bowl of spaghetti with cheese twice. Once - as quickly as possible, the second - at a calm pace, thoroughly chewing food. And in the first case, girls in 9 minutes consumed an average of 646 kcal, and in the second - 579 kcal for half an hour. And after a hasty lunch the participants of the experiment complained that they were still hungry. Have we convinced you? Do not save time on food. And to learn how to quickly swallow food, try to replace the tablespoon with dessert, and the fork with Chinese sticks. Firstly, because to motivate us to take a spoon has the right is only the body, not the mind or emotions. Secondly, against a background of stress, it is difficult to concentrate on the process of absorbing food, and you will surely get over with the amount. And finally, thirdly, being upset or worried, rather, choose not a piece of whole grain bread and boiled chicken, but something especially tasty, sweet, fat ... This choice is also pushed by the body: because emotional "explosions" exhaust it energetically, it "requires" fast carbohydrates and fats. To cope with this problem, it is necessary, first of all, to properly organize food. If you have hungered a few times a day, do not eat, then the body has emptied glycogen stores in the liver and muscles to maintain a normal level of glucose in the blood. Then at a time of stress, you are not energetically secured and spend more on an emotional explosion than you can afford without harming your health. And then eat everything in order to replenish the "fuel reserves". And, of course, it is important to learn how to enjoy not only food.
According to statistics, you clean up everything that was put into it. Tom eats a lot of reasons. Being a guest, it is inconvenient to leave a piece of cake in the plate so as not to offend the landlady. In a restaurant it's difficult to refuse a treat, for which you still have to pay. And, finally, there are people who like to put things in order everywhere, including on a dinner plate. For them, leaving something on it is simply unacceptable. However, it is not difficult to solve this problem. Instead of the usual large plate take a small one for snacks. Food for her is 20% less. And also do not read the newspaper, turn off the player and post the discussion of the news you just heard for the afternoon. During the meal, you need to focus solely on it, listen to yourself, to thoroughly chew your food and ultimately do not send too much into your mouth. Cottage cheese and meat, for example, require different chewing efforts. If we are "occupied" with the TV, then we will swallow it thoughtlessly, both. If we focus on food - we will feel how thoroughly they need to "grind" and when to stop. Pay attention to your feelings. While you are hungry, the taste is bright, juicy, the food delights. As soon as the taste goes away (listen to yourself!) And the food becomes tasteless - you are full, the body does not need food anymore. And it is better to forget about dessert, as the final dish of the meal, if you want to eat right. Sweets poorly "lie down" on cereals, vegetable, meat and fish dishes. Therefore, wait after dinner for at least an hour and a half before eating a dessert. Unlike vegetables, most fruits with meat do not combine. They require the digestive system of various "efforts", acidity of gastric juice, enzymes. And one more thing: the fruit should be eaten up to i8 hours. Eaten in the first half of the day, they give us energy, which we expend during the day. Eaten in the evening, when the body no longer needs a large amount of carbohydrates, they lie dead weight, causing fermentation in the stomach and intestines.
Some sour fruits and berries, for example, pomegranates, grapefruit, pomelo, cowberry, are perfectly combined with vegetables and meat, because for their digestion requires the gastric juice of one acidity. Everyone knows that you need to go out from the table with a slight sense of hunger, but for all the apparent simplicity of this rule, it's not easy to follow. Modern man often feeds randomly. Some of us constantly chew something, in fact without feeling a feeling of hunger, or changing its saturation. Others for some reason skip meals and actually eat only once a day in the evenings, when they greedily attack food and can no longer stop. We do not know how to listen to our feelings. Therefore, at the table we focus not on them, but on the way the companions behave (they finished eating or took another portion). Or the amount of food that lies on the plate. If this is your problem too, try to plan in advance how much you should eat. Stick to a certain food system, use kitchen scales (until you learn to determine the size of a portion by eye), put food in a smaller dish or, putting in it exactly as much as you want, immediately put off about half.