Is there anything full in the buffet

The buffet can enhance satiety by selecting high fiber foods, high-quality protein, and low glycemic index ingredients, mainly including oats, chicken breast, konjac products, green leafy vegetables, and nuts.

1. Oats:

Oats are rich in β - glucan soluble fiber, which will expand in water to form gel to delay gastric emptying. Every 100 grams of oats contains about 10 grams of dietary fiber. It is recommended to choose plain and ready to eat oats with sugar free yogurt to avoid adding sugar to counteract the satiety effect. A small amount of buffet food can be used as a pre meal preparation.

2. Chicken breast:

Chicken breast contains 31 grams of protein per 100 grams and only 3.6 grams of fat. Its high protein properties can stimulate the secretion of cholecystokinin. It is recommended to choose grilled or blanched methods for buffet, and pair them with lemon juice to enhance the flavor. Be careful to avoid high calorie cooking methods such as frying chicken cutlets.

3. Konjac products:

Konjac has a dietary fiber content of up to 74.4%, and after absorbing water, its volume expands by 30-80 times. For buffet meals, konjac shreds or konjac knots can be used as a substitute for staple food. When chewing, they need to be thoroughly crushed to activate the water holding properties of glucomannan. Note that konjac itself is tasteless and needs to be paired with a light dipping sauce. 4. Green leafy vegetables: Spinach, lettuce, etc. contain 2-3 grams of dietary fiber per 100 grams and have less than 30 calories. It is recommended to prioritize selecting dark green leafy vegetables for the buffet, as the chewing process stimulates the signal of satiety in the mouth. Be careful to avoid excessive salad dressing and choose to season with oil and vinegar sauce. 5. Nuts: Almonds and walnuts contain healthy fats and proteins, and 15 grams of nuts take about 20 minutes to chew. The buffet can take 6-8 pieces as snacks between meals, and the physical barrier of nut shells can prolong the eating time. Be careful to avoid sugar coated or salt baked products. When implementing SEP, it is recommended to follow the eating sequence of "fiber first, protein second". Drinking 300ml of warm water 20 minutes before meals can activate the gastric stress receptors in advance. Long term control requires establishing a "high satiety density" dietary pattern and incorporating the above food combinations into daily diets. During the weight management period, buffet meals should not exceed once a week, and attention should be paid to observing blood sugar fluctuations 3 hours after meals. Special populations such as diabetes patients should carefully choose the intake of nuts.