How to eat and not fat

Is there any way can not only make you eat, it can also prevent obesity? In general, fatty foods easy to belly. However, many Papan people know to eat less greasy food, because food in the water too, can lead people to excessive heat, ultimately, lead to fat accumulation.
Glycemic index food master
Glycemic index is now in the country also known as the glycemic index or glycemic index. Glycemic index is a measure of carbohydrate foods cause blood sugar to enter the human body and the level of speed indicators.
We eat carbohydrate foods including sugar, rice, beans, fruits, etc., into the body, will become a certain amount of blood sugar. Generate a large number of blood glucose, the general will bring the feeling of satiety and stimulate insulin secretion in the body; the hormone responsible for metabolism of blood sugar too much, so eaten some time after the blood sugar will drop, some people will hungry.
Generally lower glycemic index foods make blood sugar more slowly and little effect on the secretion of insulin, so blood sugar stable, relatively persistent feeling of fullness and help prevent obesity. The high glycemic index food, digestion and absorption faster, so that blood sugar quickly, a great impact on insulin secretion, easy to blood glucose fluctuations, a relatively short time after eating people feel hungry, and the result makes more eat, leading to weight gain. We put a lot of low glycemic index foods is called "belly full of food," some high glycemic index foods is called "To the hungry food."
"Fullness" of the fruit which
Many fresh fruits with water, size, rich in pectin, cellulose and more, low in calories and contain more fructose, insulin secretion in vivo has little effect, generally low glycemic index is a fullness of fruit, but also to prevent obesity, the ideal food between meals. We eat fruit of fullness are: apples, pears, peaches, nectarines, grapefruit, strawberries, cherries and other purple. Some fruit each have their own nutritional and health benefits.
1 apple. A 120 gram apple has only about 70 kilocalories. So, Apple is to prevent excess calories and maintain good shape of the dining room food. Apple's insoluble fiber may help bowel movements, containing pectin and β-Valley steroids can help reduce blood cholesterol. Apple flavonoids can also prevent cancer and cardiovascular disease.
2 pears. Pear much soluble fiber can reduce blood viscosity, prevent cardiovascular disease. Pears also contain a certain amount of sorbitol, a natural sweetener, not easily absorbed by the body, but also help prevent obesity and help stabilize blood sugar.
3, Grapefruit. Alexis grapefruit in a 240 heat only 80 calories, rich in vitamin C. Grapefruit in the β-Valley steroids can lower blood cholesterol, and it also contains the prototype is glutathione antioxidant, can prevent cancer, so the health benefits of grapefruit is also a health food.
Select "fullness" as a staple food
Fullness of cereals legumes, into the body, generally digested and absorbed slowly, so that changes in blood sugar gently, so the low glycemic index. This selection of food as a staple, gives a sense of satiety, very few people get fat.
1 oatmeal. Oatmeal with a large number of soluble dietary fiber and plant sterols, can lower blood cholesterol and blood lipids. Oats in the supermarket choice of films should pay attention to the selection process is not fine oatmeal, do not select the kind of quick cooking oatmeal. Crude low glycemic index oatmeal, is a real belly full of food. To do with oatmeal oatmeal in the microwave oven, accompanied by a glass of low-fat milk, both rich in calcium nutrition and health, low in calories, so breakfast a full belly, to maintain a good body of a meal.
2, whole grain barley flour. Whole grain barley flour contains more amylose, and a lot of dietary fiber, proteins are more slowly digested and absorbed in the human body, and its glycemic index lower than most of the flour is the fullness of food.

3, mung bean, red bean. Mung bean, red bean and more soluble dietary fiber, low glycemic index, rich in folic acid, they contain plant sterols can help lower blood cholesterol and blood fat, stabilize blood sugar, is good for cardiovascular health. In mung bean in the diet often or red bean, can reduce hunger within a day. Consumption of the two legumes, be original, do not choose to make the dessert with sugar filling, this dessert is delicious taste, health value can be reduced to increase calories, eat easy to gain weight.
4, brown rice. Brown rice contains more amylose, slow digestion and absorption in the human body, and its glycemic index than most rice is low. Brown rice with brown rice, rice is more beneficial than the average big body and body.
5, whole wheat flour. 100% whole wheat flour is whole wheat flour. That is processed into wheat flour in the process, retaining all of the wheat bran and wheat germ. Whole wheat flour usually made of food, digestion and absorption in the human body than the slow, relatively low glycemic index, than eating the food made of ordinary white flour more resistant to starvation.