eat nuts or fruit when hungry
Change your staple food to a small amount of brown rice and control your sugar intake. As long as you continue this diet, your brain will no longer crave sugar. I’ve become less craving for snacks, and I’m no longer thirsty at work or following dinner. However, this is because I have been sticking to sugar control for a long time, and it may not be smooth for people who have not switched to a new diet for a long time. The same goes for snacks, which can be eaten as before, but should be carefully considered.
There are three conditions for snacking:
1. Less sugar
2. Can chew more than 30 times
3. Unprocessed whole foods
Recommended foods that meet these three conditions are nuts and fruits. The main components of nuts are almost all oils, and they are good oils necessary for the body. They are rich in vitamin D and can prevent arteriosclerosis. In addition, the recommended foods in this book are low in sugar, making them ideal for replenishing easily deficient calories. When picking nuts, choose unroasted, unsalted and oil-free products. Brazil nuts have the effect of detoxifying mercury, and they are also sold in Japan recently. People who often eat tuna, swordfish, and red gold-eyed sea bream can eat one or two grains a day.
Fruits contain fructose, a sugar, and dietary fiber that inhibits the absorption of sugars. Eating raw fruit can also provide vitamin C. Berries such as blueberries and strawberries contain less sugar and are recommended. The same is true for apples. Eat them without peeling them, which can absorb chemicals that prevent aging. It is best to choose pesticide-free apples that can be eaten with the skin on. The orange is also eaten whole without peeling, and the remaining calyx is fine. When pesticide-free or low-pesticide products are not available, rinse thoroughly with running water. Avoid strongly sweet tropical fruits like mangoes and pineapples because of their high sugar content.
In addition, dates, figs, dried black dates, apricots, blueberries, wolfberries and other dried fruits are also recommended. These are rich in dietary fiber and phytochemicals with high antioxidant capacity. Remember to choose organic products as much as possible, without the use of sugar, sweeteners, preservatives and other additives. Please use 30 grams per day as the standard.
Others like boiled soybeans, steamed soybeans, and unseasoned dried squid and scallops for snacks are also good.
Chocolate high in cocoa
If you really want some chocolate, try dark chocolate with a cocoa content of more than 70%.
Cocoa polyphenols contained in cocoa beans have antioxidant effects, which can prevent the oxidation of bad cholesterol, prevent arteriosclerosis, burn fat, relieve stress, etc. Polyphenols are chemicals also found in red wine, and cocoa polyphenols are more easily absorbed by the body than the polyphenols in red wine.
To find chocolate with high cocoa content, look at the ingredients column on the nutrition label, as long as the first ingredient column says “cocoa bean” is fine. The ingredients are listed in order of proportions, so you can tell them at a glance. In order to cater to the recent health consciousness, many food products are marked with a large amount of cocoa beans, and it is also a pleasure to find out the taste you like.
Also, pure cocoa powder in powder form is also 100% cocoa beans. In addition to potassium, which can excrete salt, there are minerals such as calcium, magnesium, copper, and zinc, and dietary fiber is richer than burdock and celery. If you want to drink hot cocoa, you can replace the sugar with brown sugar that can extract minerals, or replace the milk with soy milk.
Remember, no matter how rich the minerals are, sugar is still a sugar, and the amount must be controlled.
This article is selected from the book “Brain Detox Diet: A 7-Day Practical Recipe Recommended by Brain Doctors to Help You Get Rid of Brain Fog, Prevent Forgetfulness, Fight Dementia, and Awaken Your Brain’s Defense” by Gaobao Books