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Comment élaborer des repas sain rassasiant ?

How to prepare healthy satiating meals?

Do you ever eat a healthy lunch only to find yourself hungry at 3 p.m.? You are not alone.

 This is a common frustration and the reason is simple: He The meal was missing at least one key element that plays a major role in satiety , satisfaction and energy. Fortunately, there is an easy solution!

Add fiber-rich vegetables.

I highly recommend working the veggies with every meal. (even at breakfast!) . They're nutritious , full of antioxidants , provide very few calories per serving, and are high in fiber — which is filling because it takes up space in your digestive system. Fiber also slows digestion, which means you'll have a steadier energy intake for a longer period of time.

For breakfast, vegetables can be added to an omelette, whipped into a smoothie, or eaten as a side dish. All vegetables provide fiber , but artichokes, broccoli, Brussels sprouts, cauliflower, and kale are the main sources of fiber.

Studies show that when cooked at temperatures above 70°C ( 158°F ) , the structure of the fibers is altered, which improves their digestibility . Cooking vegetables also makes them taste better.

To facilitate this change in diet, consider preparing your meals in lunch boxes ! You will be able to prepare the meals of the week on the weekend and be sure to stick to your diet plan ! To get quality Lunch-boxes in a variety of styles, visit our MaLunchBox website.


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Choose a lean protein

In addition to boosting metabolism, lean protein is more immune to hunger than carbohydrates and fats, according to research. Be sure to include a lean source (Think eggs, seafood, poultry.) in every meal. If you're vegan , choose lentils, beans, and peas, such as chickpeas and black-eyed peas. Studies show that eating them hot enhances this effect.

Processing conditions can also alter the structure of foods at the cellular level, allowing enzymes in the digestive tract to physically access the protein.

And that feeling of satiety lasts longer . It's not just in your head, it's proven: THE hot and cold drinks seemed to empty from the stomach more slowly than the control drink. The initial rate of gastric emptying of the cold drink was significantly slower than that of the control drink (p less than 0.05) and the difference in emptying rate between the cold drinks and the control drinks was significantly correlated with the differences in temperature intragastric (p less than 0.01) . (Sun, WM , 1988)

Eating hot foods often brings more satisfaction than cold foods. The effect thermogenic (Warming) Slightly raises your brain temperature, allowing you to feel satisfied and happy with your meal more quickly. Again once it is beneficial for people concerned about their weight or weight loss.

To be able to eat a hot meal on any occasion, get a Heated Lunch Box.


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Do not forget an original grease vegetable

There is no doubt about it: There fat is satiating . If you've ever eaten a salad with a fat-free dressing versus a salad with olive oil , you've seen the difference. Moreover, the idea that eat of fat makes you fat is seriously outdated.

Add "good" carbohydrate

By now you probably know that eating a low-fat blueberry muffin for breakfast isn't exactly good for you. But did you realize that it will probably leave you with a grouchy stomach an hour later despite the 400 calories it contains? This is because refined carbohydrates and sugar cause a spike in blood sugar that triggers a rapid insulin reaction; the insulin spike then leads to a drop in blood sugar, which means the return of hunger.

But that doesn't mean you have to give up all carbs. Just opt ​​for a small serving of a whole, fiber-rich food source. Good choices include whole grains like oats or quinoa, starchy vegetables like potatoes and squash with the skin on, fresh fruit, and legumes.

Experimental results show that cooked starch is 2 to 12 times more digestible than raw starch. Kataria And Chauhan [1988] provide a direct comparison of starch digestibility in beans mung raw and cooked. Here, starch digestibility was measured in milligrams (mg) of maltose released per gram of feed. We therefore conclude here that overall, cooking greatly improves starch digestibility.


Be generous with herbs and spices.

Natural herbs and spices are another category of satiety enhancers. I'm talking about fresh or dried basil, coriander, oregano, rosemary, garlic, ginger, cinnamon, turmeric, cumin, zest and pepper. Even vinegars like balsamic, and hot peppers like Chile or chilli, matter. Use them to add aroma and flavor, and increase your level of satisfaction with every meal.

The benefits of a healthy diet include increased mental acuity , resistance to disease and ailments, higher energy levels, a more robust immune system, faster recovery times, and better management of chronic health conditions. - so be sure to make them hot and tasty.

By now you might be wondering what a "complete" meal would look like following these five rules . If so, here are some examples of easy-to-prepare and energizing meals:

Scramble vegetables

Sauté Brussels sprouts in a low-sodium vegetable broth, along with other vegetables like onion and grape tomatoes, and seasonings, like a mix of dried Italian herbs, turmeric, and pepper black. Add one whole egg and three to four whites or one whole egg and three-quarters cup of whites to combine. Serve over half a cup of lentils, garnished with half a sliced ​​avocado.

Stir-fried vegetables with turkey

Brown about four ounces of extra lean ground turkey and set aside. Sauté broccoli florets and other vegetables such as bell peppers and mushrooms in a low-sodium vegetable broth with minced garlic, grated fresh ginger and chopped red pepper. Add the turkey to warm through , serve over a small scoop of brown or wild rice and garnish with sliced ​​almonds.

You now have all the information you need for a healthy and balanced diet!

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