如何推迟饥饿感

方法 1

方法 1 的 2:用零卡食物抵御饥饿感

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1
喝水或茶。水能填充胃部,缓解饥饿。肚子叫的时候喝两杯水,或者随身带个水瓶,饿的时候喝一些。热水更能增加饱腹感,可以试试喝茶。
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2
闻香水或花香。一项专门研究食欲(想吃巧克力)的研究表明,闻一种和食物无关的气味(比如茉莉花)能降低食欲。
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研究来源

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3
刷牙。牙膏的味道能抑制食欲。随身带一把便携牙刷,饿的时候刷个牙。

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4
吃芹菜。芹菜热量很低,但能制造饱腹感。如果你对芹菜不过敏,也不违反宗教问题,那就试试吃芹菜。

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5
找一项有趣的活动。观察自己的状态。如果有食欲或者流口水,但是肚子不叫,胃也没有空虚感,也许你不是真的饿。因为无聊而进食是很常见的。活动10分钟,让大脑转移注意力。散步,画画或写信。研究表明,人们在玩俄罗斯方块时也会降低食欲。[2]
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研究来源

选择快节奏、引人入胜的书本或电影。
运动要适度。激烈运动会让你更饥饿。散步、慢跑比较合适。别带钱包,以免你看到食物忍不住买。

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6
口香糖和薄荷糖不一定有用。吃口香糖或薄荷糖会增加唾液和胃酸分泌,可能会让你更饿。只有在开饭前一个小时可以用这个办法。

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7
吃一茶匙苹果醋。你可能听过关于醋的无数种好处。[3]
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研究来源

就算没有那些好处,一茶匙醋的味道已经足以让你没食欲。真的很难吃,别说我没提醒你。

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方法 2

方法 2 的 2:吃有饱腹感的健康食物

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1
能嚼食的蔬菜。胡萝卜和黄瓜热量非常低,还能嚼上好一阵。如果你想要软一点的,可以选择小番茄。

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2
高纤维食品。绿色蔬菜和粗粮能延长饱腹感,也能提供必要的营养素。沙拉和蔬菜汤很有效,因为热量低、纤维多。

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3
满足甜食欲。苹果或橙子富含纤维和维生素,其中的果糖能满足你的甜食欲。
别喝果汁,实在要喝的话用大量水稀释。

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4
吃一顿热餐。温暖的食物和汤更让人饱腹。一碗热的鸡肉蔬菜汤比冷的鸡肉沙拉三明治更有饱腹感。

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5
血糖低时吃碳水化合物。血糖低会导致饥饿、头晕和急躁。长时间没有进食,应该补充一杯燕麦或一小块全麦三明治,复杂碳水化合物能稳定血糖。
总之,不要吃太多糖,也不要太久不吃东西,这样才能保持血糖稳定。

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6
喝咖啡。一杯咖啡或含咖啡因的茶能抑制食欲,但具体的效果很复杂,因人而异。[4]
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研究来源

如果选择喝咖啡抑制食欲,一天不要超过两杯,晚上不要喝。否则会引起焦虑、压力大、失眠等副作用。如果你不想要咖啡因,可以选择脱咖啡因的咖啡,但是具体效果没有经过充分测试。[5]
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研究来源

往咖啡里加奶和糖会增添许多脂肪和糖分。只能加少许,并且不能喝高热量的摩卡或拿铁。

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