These 10 healthy snacks will not spoil your figure. Some snacks are safe for the figure.
Do you eat in a hurry or do you like fast food? As a result, you do not get full and gain extra pounds.
We have prepared a selection of useful snacks that satisfy the animal’s appetite without harm to the figure .
Ukraine , Ukraingate , 22 , January , 2022 | Health
Rules of a healthy snack
The volume of the stomach of an adult is only 0.5 liters. Well hungry, we stuff and stretch it. Next time you need more food to get full. This scheme is reflected in the figure, health is not the best way. Healthy snacks help you not to overeat during breakfast, lunch and dinner.
Snacks that contain fast carbs are not suitable for snacks. For example, chips, sweets, white flour pastries. They saturate instantly, give an influx of energy due to a spike in blood sugar, but this effect does not last long.
It is better to eat foods high in protein, complex carbohydrates. They are gradually digested in the stomach, bring a feeling of satiety for several hours, improve metabolism, promote muscle growth.
So, do not eat:
useless snacks (chips, salty roasted nuts, crackers with additives);
sweets (cookies, rolls, cakes, pastries);
granola, muesli with sugar, additives, flavors;
sweet carbonated beverages containing a shock dose of carbohydrates;
What you can have a snack at work, on the road
Fresh fruits
Fruits are rich in fiber, vitamins and minerals. This is an ideal option for those who love sweets, want to quench their hunger. But we must understand that not all the gifts of nature meet these requirements.
For example, apples contain large amounts of organic acids. They should not be eaten on an empty stomach, as they irritate the mucous membranes, further inflaming the feeling of hunger.
For snacks it is better to choose citrus (oranges, tangerines, grapefruits, pomelo), peaches, nectarines, pears. From berries – strawberries or cherries. Bananas are not suitable for this because they have a high glycemic index.
Dried fruits
For connoisseurs, the safest option is dried fruit. Yes, raisins, prunes, dates, dried apricots are very high in calories, but much more useful than baking white flour with trans fat cream.
The consumption of dried fruits should be in moderation, because all the nutrients they contain in high concentrations.
Nutritionists recommend eating no more than a handful a day.
Any dried fruit should be thoroughly washed in warm water before eating.
Nuts
Nuts are a very high-calorie product, but provided they are suitable for a healthy snack while working or playing sports. They saturate, increase efficiency, strengthen the immune system. The daily norm without harm to the figure – 30 g.
When buying, keep in mind that many nuts cause allergies.
The most dangerous are the following: hazelnuts, almonds, walnuts, cashews, peanuts (the last two products do not belong to nuts). Pine nuts and pistachios are less likely to provoke unpleasant symptoms.
For snacks it is more convenient to take peeled kernels. But in this form, nuts spoil quickly. They should not be eaten if they smell like mold and have a bitter taste. If the product is sold in a package, you should pay attention to the timing of collection and packaging.
Fermented milk products
All fermented milk products (yogurt, sour cream, fermented milk, kefir, etc.) are rich in calcium, protein and beneficial bacteria. Regular addition to food reduces anxiety, normalizes the nervous system.
When buying, pay attention to the fat content (it is better to take averages), additives (they should not be), shelf life (the smaller it is, the better).
Fermented milk products have a mild laxative effect. They spoil quickly – do not take them on the road. Follow the advice on storage on the package. In expired form, these products can cause severe poisoning.
Green tea with honey
There is a stereotype that a glass of clean water saves from feeling hungry. But this gives a short-lived effect: the fluid passes into the intestine, the feeling of satiety quickly disappears. It is better to follow the water regime between meals, but not instead.
Black coffee without sugar is safe for the body, but does not save from hunger. In addition, it should not be drunk on an empty stomach. Latte or cappuccino with sugar saturate, but contain more calories than a sandwich with cheese and butter.
The best drink for a snack is green tea with a spoonful of honey. It is rich in antioxidants, invigorating no worse than black tea or coffee. Bee honey causes a feeling of satiety, the drink normalizes metabolic processes. It is often drunk during weight loss.
Smoothies
These are cocktails of milk (juice, water, yogurt), vegetables, berries, fruits, greens, oatmeal. Healthy, healthy snack during diet, sports, mental work. Sometimes finely chopped dried fruits and nuts are added for satiety.
But this drink can be very high in calories, so we recommend drinking no more than one her glasses a day. Smoothies are best eaten fresh, after cooking store no more than 2-3 hours in the refrigerator.
Muesli without sugar
موسلي عبارة عن حبوب مضغوطة من الحبوب ممزوجة بالمكسرات والفواكه المجففة والبذور والعسل. اخترعها ماكسيميليان أوسكار بيرشر بينر ، وهو طبيب طبيعي من سويسرا. كان مؤيدًا للطعام النيء الصحي.
Muesli without sugar, synthetic additives, chocolate, flavors and dyes are suitable for a safe snack. Even if all the requirements are met, the product is very high in calories, you need to select portions individually.
Vegetables
The most low-calorie snack is a sliced handful of raw vegetables. Carrots, cucumbers, bell peppers go well with hummus. And boiled beets – with walnuts, thick yogurt.
You can chop vegetables, add sauce and take with you to work. There is another interesting option – self-made chips from pumpkin, carrots, beets, avocados. Whenever you want something sweet, get a lunch box and eat healthy.
Chicken eggs
Boiled eggs are a good and healthy protein snack. One chicken egg contains a daily amount of vitamin E, B12, selenium, as well as iodine, zinc, antioxidants, 9 important amino acids. There are no carbohydrates or dietary fiber.
Carrying such a snack in a bag is not as convenient as a pack of nuts. We recommend making sandwiches from wholemeal bread, avocado pulp, grated boiled egg. And you can fry it by breaking the egg directly into the peeled half of the avocado.
Turkey meat
White meat is low in fat and calories, so nutritionists recommend eating it while losing weight. If you want to have a snack in the evening, turkey is a great option. Two slices reduce hunger without heaviness in the stomach, and tryptophan improves sleep.
At work or on the road you can make sandwiches from bread, turkey, two slices of cucumber, lettuce. As a sauce you can take natural yogurt or thick yogurt, mixing it with dill.
Source : Ukrgate