Hormone ghrelin: what is it, functions, how to reduce and than

What if I constantly want to eat? This is an actual problem for many women and men. But few people know that it is the hormone ghrelin that plays an important role in controlling the feeling of hunger. The more ghrelin in the human body, the stronger the appetite. It's hard to resist the desire to eat, because people are still powerless against nature. But there are several tricks that will help control the feeling of hunger by influencing the physiological processes of the body. Adhering to a few simple rules, you can take power over your appetite.

Suppress hunger

Many people who have a problem of excess weight, are interested in what the hormone ghrelin is? How to reduce and what? As it turned out, the use of certain foods and beverages can trigger an active process of producing the body of the hormone of hunger. As a result, a person has a brutal appetite, which is simply unrealistic to ignore. Often people talk about what they want to eat, despite the recent tight snack. Thus, a person appears not only overweight, but also a constant heaviness in the stomach and even serious health problems.

Foods that will help to quickly be saturated

To quickly saturate with a small portion of food, you need to know what foods should be consumed. Food that has a high fiber content will help stretch the walls of the stomach, resulting in a decrease in the level of the ghrelin hormone. It is necessary to prepare dishes from fruits, vegetables, whole grains or seeds. Such products trigger a hormonal reaction, through which a person quickly becomes saturated. It is necessary to avoid such products as pasta, cakes, cookies, and all the others that have white flour in their composition. Such foods will not help stretch the walls of the stomach and lower the level of the hormone of hunger.

Omega-3 fatty acids

The consumption of omega-3 fatty acids plays an important role in improving the metabolic function of the body. A high content of these acids is tuna, trout, pine nuts, cabbage, and flax seeds. The use of such products will help control the hormone ghrelin. In addition, they contribute to strengthening the connection between the brain cells and leptin (saturation hormone).

Balanced digestion process

It is important to remember that if there are problems with the gastrointestinal tract, then first of all it is necessary to normalize the balance of bacteria. Consumption of food containing probiotics will help restore the digestive tract. The best assistants in this difficult task are a variety of natural yoghurts, onions, bananas, garlic and pickled vegetables. They help the stomach to digest food faster, and also control the peptide hormone of hunger, which is responsible for the metabolic and endocrine functions of the human body.

Drinking and excluding fat

To normalize the work of the stomach, it is extremely important to drink plenty of water. It not only removes harmful toxins from the body, but also helps to reduce the feeling of hunger. In addition to ordinary water, nutritionists are advised to drink green tea. It contains an important antioxidant, with which you can increase the level of cholecystokinin (a hormone that reduces appetite). In addition, you should not abuse fat, as they are very "loves" the hormone ghrelin. If the diet of man is dominated by fats, the result is an increased sense of hunger and a decrease in the sensitivity of taste buds.

Products of long saturation

To constantly be in good shape, you need to know about such assistants as products of long saturation. They stay in the stomach much longer than others. Such products include meat, but they should not be abused, as it gives a fairly strong load on the digestive system. There are many dishes that remain in the stomach long enough because of their special structure. They do not harm the digestion and control the peptide hormone of hunger. These dishes include soups, mashed potatoes, as well as a variety of cocktails from vegetables and fruits. It is important to know that if you take the same products and cook them in two different ways, the result will be completely different. Dishes cooked in the usual way, will be digested by the body twice as fast as those that turned into mashed potatoes. The best way is to whip the soups and cocktails with a blender.

Limited use of fructose

Foods that contain large amounts of fructose interfere with the production of leptin, which promotes rapid saturation. As a result of eating such food, a person has a strong sense of hunger, with which it is difficult for him to cope. As a result, the body receives a lot more calories than is required. But it is impossible to exclude fructose completely. You just need to monitor its quantity in consumed vegetables and fruits.

Quality sleep is an important part of a healthy diet

Studies have shown that the hormone ghrelin can increase as a result of lack of sleep. A person should sleep at least seven hours a day, then the digestive processes will not fail, and the feeling of hunger will significantly decrease. Those people who are constantly nedosypaet, often overeat, and also feel the heaviness in the stomach.

Sport is a guarantee of health

The problem of excess weight, unfortunately, does not cease to be relevant. Many people either sit on rigid diets, or exhaust their body with strong physical exertion. Whereas it is very important to stick to the balance in everything: in nutrition, and in sport. Regular exercise will help keep the hormone ghrelin under control. How to reduce and stop the increase in its level in the body? First and foremost, you must exercise every day. Exercises should be given at least half an hour. A balanced diet and frequent exercise will help to quench your appetite and reduce the size of your stomach, which will lead to weight loss without harm to your health.

Say no to stress!

Scientists have proved that cortisol, which is a hormone of stress, causes a person's craving for food saturated with carbohydrates and fats. Often people try to relieve nervous tension, consuming a lot of sweet or flour. But as a result, there is only one more problem related to excess weight. Therefore it is extremely important to monitor not only the physical, but also the moral state. Hiking in nature, quiet quiet music, meditations, relaxing massages will help to remove stress. It is necessary to monitor oneself and not to give stress to take control of the mind.

Is Greelin a friend or an enemy?

The hormone of appetite ghrelin in many people causes negative associations. But he is an indispensable mentor in those things that relate to proper nutrition and a healthy lifestyle. You just need to listen to your body. Lower weight and maintain an excellent tightened shape - easy. Do not exert excessive effort and strictly limit the use of any products, as well as play sports for wear. Such actions will not lead to good results, because everything in life should be harmonious. With a balanced diet, as well as regular and light physical exertion, the surplus of the ghrelin hormone does not threaten a person.