Step 1: Reasons for fruits
Before eating a buffet, you can eat some acidic fruits. These fruits generally have an appetizing effect, and then you can eat more food.
Which fruits to eat
I learned that you can eat more cherry tomatoes, hawthorn, oranges, etc. in the buffet, and avoid eating fruits that have a strong sense of satiation such as bananas, otherwise there will be no other space in the stomach after eating.
Step 2: Which fresh seafood to eat
The deep-sea fish and shells that are rarely eaten on weekdays are preferred, such as salmon, tuna, scallops, shrimp, etc., to supplement the omega-3 that is beneficial to brain and blood vessel health Fatty acids, and micronutrients such as zinc, iron, magnesium, vitamin A, and vitamin E that help with antioxidants.
Note on food taboos
Avoid drinking beer: Drinking beer and eating seafood will cause ventilation and knots, and in severe cases, it will cause allergies and require medical treatment.
Do not eat fruits: Calcium in seafood will combine with tannic acid in fruits to form insoluble calcium, which will cause adverse stimulation to the gastrointestinal tract.
Eat and drink tea: Whether you eat seafood before or after eating seafood, drinking tea increases the chances of calcium binding to tannic acid.
Step 3: What kind of meat to eat
Don’t eat common meat such as chicken and fish in the cafeteria. You can eat more beef and mutton or steak, because the beef and mutton itself The price is expensive, so don’t hesitate to see beef and mutton.
Note on food taboos
It is recommended that the common grilled skewers on the market should not be eaten. Not only is it not cost-effective, but the meat quality is generally not very good.
Step 4: What to eat in salads?
You can choose more dark vegetables. Different colors are matched with each other, which is rich in nutrients and increases appetite. However, many vegetables in the buffet come from vegetable salads. It is recommended that you reduce the amount of salad dressing (higher in fat content) or use vinaigrette for seasoning.
Note on eating
Don’t be in a hurry to eat salad, eat it leisurely, you can take a walk in the cafeteria, and after a while, you will find that your stomach has freed up space again, and you can eat a small amount of other things.
Step 5: Which staple foods to eat
Ingredients such as black rice, barley, buckwheat, oat, yam, purple potato and other ingredients may seem rough, but their nutritional value and economic value are higher than those of polished rice and white noodles. Therefore, you should try to choose the staple food made of coarse grains, especially the coarse grain meals that are time-consuming and laborious to make. It is usually inconvenient to make at home.
Food attention
Buffets generally have a lot of meat, and the oil is heavy and heavy, and a large amount of protein intake can easily increase the burden on the digestive tract, so you can choose some coarse grains, eat less rice and other high carbohydrates staple food.
Step 6: What to eat for cold drinks
Coffee: Coffee can stimulate the stomach and refresh the mind. Eat more food.
Tea: Tea has the effect of promoting digestion. After the food is digested quickly, it is easier to feel hungry, so the more you eat, the more you want to eat.
Juice: Juice is rich in a lot of fruit acid, and the content of vitamin C is also relatively high, which has a good digestive effect.
Note on consumption taboos
Drink less carbonated drinks. Carbonated drinks will occupy most of the stomach space, but will make people unable to eat them; and carbonated drinks are high in calories. It is recommended to choose low-sugar beverages. It is better to drink less soda, and boiled water and tea can be used instead.
The ultimate way to eat a buffet is to choose vegetarian food first and then eat meat food.
First choose vegetarian food with low calories, rich vitamins and high fiber, such as vegetables and mushrooms. Because eating meat first, it is easy to be full, and it is easy to indigestion.
Prioritize eating low-calorie foods
I recommend eating low-calorie foods first to reduce hunger, and help to naturally reduce appetite when eating high-calorie foods later.
Drink water before meals, drink less water during meals, or even not drink it
At the beginning of meals, it is best to drink a few sips of soup to soothe the throat and esophagus, which will facilitate the smooth entry of food, promote gastrointestinal motility, and activate saliva and gastric juices Wait for the secretion of digestive juice, otherwise, you will feel thirsty after eating, and drinking water at that time will dilute the gastric juice instead.
In terms of cooking method, choose food
Try to choose a low-calorie cooking form, for example, clear soup is lower in calories than thick soup, and steamed and cold foods are lower in calories than fried and heavily seasoned foods. Eat less salads with high-calorie Thousand Island dressing, French salad dressing, and switch to Italian salad dressing made of vinegar and olive oil.
