The body should get enough micro and macro elements.
I'm sure that the feeling of satiety from eating is the criterion that you need to pay attention to when compiling your diet, says nutritionist Svetlana Fus. and especially now. If after eating, we feel full for a long time, then we feel less like snacking and thinking about food. ⠀
In the end, you can more effectively regulate your diet. This will positively affect our health — for a long time there will be a feeling of satiety, cheerfulness and activity. It also encourages not to overeat.
In addition to the fact that you should chew food thoroughly, not be distracted while eating, you also need to determine which foods and in what combination saturate you better. And as practice shows, certain foods, although they are taken in the same calorie content, will give a different feeling of satiety. A portion of one product is well saturated, for quite a long time a person may not feel hunger. And another product of the same calorie serving per hour can make you want to «eat an elephant». I will not go into the physiology of this phenomenon, but pay attention to what you will eat and when you will have the opportunity to eat next time.
The one that contains a large amount of protein — meat, fish, poultry, eggs, legumes .⠀
Fats included in the product. We use them in the form of butter, nuts, avocados, butter, lard.
Food is rich in fiber. The more fiber in a product, the more satiating it is. Its high content is all cereals, mushrooms, nuts, legumes (beans, lentils, chickpeas, green peas), beets, carrots and other root crops, various types of cabbage.
Although under the current circumstances, it is possible to organize proper nutrition difficult and sometimes impossible. But you must eat! Try to take into account the characteristics of your body and make healthier food choices. Take care of your food, yourself, your loved ones in Ukraine.