When there are fewer opportunities to go outside, there is no one, there is time ... I tend to reach out to snack.I want to diet but I can't stop snacking!Many people are worried.
In fact, even if you tend to be a "diet enemy", if you choose rules and ingredients, it will become a strong ally to create a healthy and beautiful body.
This time, we select a snack like a savior, which can be eaten and supports health even during a diet.In addition to introducing easy snacks that can be obtained at convenience stores, Mr. Reimi Aso, a dietitian, explained the rules and selection of snacks.
■ Inspector of this article
Managing Nutritionist Reimi Mae is currently working for medical nutrition research at Tokyo Medical University Graduate School.She is a food education nutrition instructor.She is a director of the National Athlete Clinical Nutrition Association and the Japan Health Diet Association.She is the presidency of ASO.In her diet instruction, she has been instructed to more than 6,000 people so far, based on her themselves.Her book is "Reimi Aso Rocabo Diet" (Wanibooks), "If you add oil, only fat will burn!Reimi Aso Keton Adapt Diet Law (Housewife's Tomosha), "20kg thin!Fried meat and vegetables with sugar -off "(Takarajimasha), etc.
■目次① Basic rules for snacks during diet
② Recommended ingredients for snacks - protein -vitamin / minerals -dietary fiber
③ How to eat snacks that do not fail on diet
④ 10 recommended snack items
⑤ Recommended snacking items by purpose -For those who are in muscle training - for pregnant people - for elderly people -for those who are concerned about blood sugar levels
⑥ Benefits of eating snacks
⑦ Summary
① Basic rules for snacks during diet
Image: GettyImages
The carbohydrates to be ingested are 10g or less
The most important thing to keep in mind when eating on a diet is the amount of carbohydrates.If you take a lot of carbohydrates in a single meal, your blood sugar rises after a meal.To lower this, the insulin comes out excessively and turns the surplus sugar into neutral fat.Recently, it has recently become clear that this is the cause of obesity.
However, it is said that if you eat a carbohydrate of 10 g or less, you will not worry about the effect on blood sugar levels.Recently, there is a trend of sugar off -diet, and more and more products have suggested sugar -off and rockabo.There are many products that say sugar 〇G in the package, so check before purchasing.
The calories of snacks are about 200kcal a day
Calories that could not be consumed in life are stored in the body as fat.Therefore, if you take calories more than necessary, you will gain weight.
If it is a snack, it is generally about 200kcal a day.If you are thinking about dieting, adjust your diet and snacks so that the energy you consume a day does not exceed the energy you consume.
Snacks are rich in protein
Protein has the image of nutrition that is indispensable during muscle training, but in fact it is an important nutrient during a diet that creates body tissue such as muscles and internal organs.Insufficient protein not only causes physical problems, but also adversity that muscle mass decreases, basal metabolism is reduced, and it is difficult to lose weight.
The amount of protein required per day is 1 to 1.2g per 1 kg.It is a calculation that a 50kg weight requires 50 to 60g of protein a day.For meat and fish, protein is included in 20g of 100g of food, so if you are meat, you should eat 250-300g a day.Protein cannot be made or stored in the body, so it is recommended to take it separately in meals or snacks.
In addition, since the albumin protein in the blood plays a role in preventing swelling, those who feel that the body is easy to swell may be short of protein.It is a nutrient that you want to take firmly because it is a material for adjusting immunity and hormonal balance.If you want to eat snacks, we also recommend small fish and fish sausages in addition to food with protein.
Snacks contain dietary fiber
Dietary fiber is also necessary for detox that improves bowel movements and flows waste products in the body.Insufficient intestinal environment will worsen, leading to constipation, rough skin, and frustration.Women's daily intake standards are 18g or more and men are more than 21g.Mushrooms, wakame, hijiki, etc. are also abundant, but if you are a snack, prunes are also recommended.In addition, pickles are also rich in dietary fiber.Like the snacks of the farmer, you can use tea and pickles at 3 o'clock.
Snacks are chewy
Foods with a lot of chewing times are good for the brain and gain a feeling of fullness.In addition, it is harder to eat than soft ones, which can prevent overeating.Chew nuts, kelp, small fish, and hits, and move your chin well.However, nuts are delicious and you may eat too much, so be careful not to eat too much.50g a day is appropriate enough to be held in one hand.
② Recommended food for snacks
Image: GettyImages
protein
・ Seasoned quail eggs are rich in high quality proteins made of amino acids.Among them, the eggs are perfect for snacks because they are easy to eat in bite -sized sizes.
・ Foods that are easy to get regardless of the season at the frozen food corner now.It is recommended for pregnant women because it contains not only protein but also folic acid.
・ Contrary to the image that cheese is easy to get fat, cheese is low in carbohydrates and rich in protein and calcium.Choose something that is as low as possible and natural cheese.
・ Rich in the beef jar key tumpling, and there is a chewy response, so you can get a feeling of fullness.Choose a modest salt content, as the rich taste may be overeated.
Vitamin minerals
Image: GettyImages
・おしゃぶりこんぶ低カロリーで、ミネラル、カルシウム、Dietary fiberがたっぷり。長く食べていられるので、口寂しくならないのも〇。・ A representative of low -carbohydrate snacks that contain B nut vitamin B, vitamin E, and dietary fiber.However, be careful as the giant cone contained in the mixed nuts contains corn in corn.
・ Plenty of small fish calcium and minerals.It also prevents osteoporosis that tends to occur with unbalanced diets and uneven diets.
・ Chocolate with high cacao chocolate cacao is relatively modest in carbohydrates.Cacao also contains polyphenols, so you can expect antioxidant effects.About 5 pieces of chocolate in individual wrapping are used as a guide for the day.
Dietary fiber
Image: ShutterStock
・Alternate低カロリーで喉ごしもよい食品。血糖値の上昇をおさえる水溶性Dietary fiber、お通じを助けてくれる不溶性Dietary fiber、両方が含まれています。・ The agar jelly with low calorie jelly has a wide variety of taste.However, in the agar, the seaweed called Amakusa is a raw material, so it contains plenty of dietary fiber.
③ How to eat snacks that do not fail on diet
What is an ideal meal?
Even if you are on a diet, it is basically to eat well.The point is to eat a meal and supplement the missing nutrients with snacks.
● Breakfast breakfast, eat well.Eat one bread.
● 10 o'clock snacks are going to use energy in the future, so eat what is the energy source.If you want to eat something with a lot of sugar lipids, such as cakes and cookies, bring it at this time.
● Lunch Japanese food is recommended.
● Review and replenish the nutrients that are lacking in the meal so far at 3 o'clock.For example, if the morning is bread and lunch is pasta, vitamins, minerals, dietary fiber, etc.
● For a meal with less dinner sugar.If dinner is late, such as after 21:00, replenish with boiled eggs, small fish, vegetable sticks, etc. in the evening.
● Finish eating 3 hours before sleeping, aiming to be hungry and wake up the next morning.
Recommended for snacks at 10:00 and 3:00
If you eat in a single meal, your blood sugar will rose sharply after a meal.This time, in order to lower blood sugar levels, insulin, called obesity hormone, appears excessively, becomes a low -blood sugar, and becomes sleepy or malaise.
When I get hypoglycemia, I feel hungry this time, so I get into a vicious cycle of eating something again.
In addition, if the rise of blood sugar levels in the day suddenly causes diabetes and arteriosclerosis, a diet that gently turns the blood sugar level is ideal.While eating in the morning, noon and evening meals, try to make a snack to replenish the lack of nutrition at 10:00 and 3:00!
Real food as much as possible
For snacks, choose real food as much as possible and avoid chemicals.For proteins such as chicken and fish, one palm is a guide.It is a strong fruit with a healthy image, but in fact the carbohydrates are high, so you need to be careful if you eat too much.
When eating as a snack, keep it for about one fist.Also, if you want to eat something asexually, you may be deficient in protein, vitamins and minerals.Review daily meals and control carbohydrates.
④ Recommended snacking items
The editorial department selects snacks that can be actually available at convenience stores and supermarkets.Introducing for each food recommended by Mr. Aso.
Seasoned quail egg
なとり美味一粒うずらの味付けたまご燻製風味
A quail egg with an elegant flavor that is carefully boiled with a specially made with bonito and kelp.Because it is a single packaging type, it is unnecessary without using chopsticks or woven.
| 容量 | 1袋標準87g |
| カロリー | 166kcal |
| 炭水化物 | 5.7g |
| 脂質 | 10.4g |
| protein | 12.3g |
成城石井特選味付うずらのたまご20個
Salty -frozen edamame, which has been breeded in Taiwan, has a large grain, and has a beautiful thick green color.You can thaw it with running water and range and eat it as it is.
| 容量 | 400g |
| カロリー | 158kcal（100gあたり） |
| 炭水化物 | 10.5g（100gあたり） |
| 脂質 | 7.5g（100gあたり） |
| protein | 12.9g（100gあたり） |
cheese
雪印メグミルク 雪印北海道100 カマンベールcheese切れてるタイプ
Camembert cheese made with 100 % raw milk in Hokkaido and finished as a Japanese taste.You can get satisfaction with a toro texture and rich taste.It is also convenient to divide one by one.
| 容量 | 6個100g |
| カロリー | 52kcal（1個あたり） |
| 炭水化物 | 0.0～0.8g（1個あたり） |
| 脂質 | 4.4g（1個あたり） |
| protein | 3.1g（1個あたり） |
Beef jerky
鎌倉ハム富岡商会Beef jerky
A flavorful beef jerky with beef peach meat in a special soy sauce sauce.The more you chew, the more the beef umami spreads in your mouth.
| 容量 | 1袋27g |
| カロリー | 75kcal |
| 炭水化物 | 3.4g |
| 脂質 | 1.0g |
| protein | 13.2g |
なとりTHEおつまみビーフ厚切りBeef jerky
The beef is a "steam roll -manufacturing method", which is easy to eat, despite being thick and responsive.The more you chew, the more the flavor of the meat spreads in your mouth, and you can get satisfaction.
| 容量 | 1袋42g |
| カロリー | 102kcal |
| 炭水化物 | 6.0g |
| 脂質 | 0.7g |
| protein | 18.0g |
Pottery kelp
中野物産 Pottery kelp 浜風
The pacifier kelp, which makes the most of the umami of Hokkaido kelp, is perfect for a lonely feel.It is full of dietary fiber and calcium and is recommended for growing children and pregnant people.
| 容量 | 1袋10g |
| カロリー | 25kcal |
| 糖質 | 3.0g |
| 脂質 | 0.2g |
| protein | 1.2g |
上田昆布ソフトPottery kelpとろべ～
A soft pacifier kelp with a secret seasoning for young kelp from Japan.Because it is thin and well -finished, it is easy to eat from children to the elderly.
| 容量 | 1袋22g |
| カロリー | 58g |
| 糖質 | 9.0g |
| 脂質 | 0.1g |
| protein | 2.9g |
nuts
デルタインターナショナル 1週間分のロカボnuts
A unglazed mixed nuts containing golden ratio of walnuts, almonds, and hazelnuts based on the Mediterranean diet.Because it is a small division of 30g per bag, do not eat too much.
| 容量 | 1袋30g |
| カロリー | 211kcal |
| 糖質 | 1.6g |
| 脂質 | 20.1g |
| protein | 5.1g |
small fish
ヤマキ おやつのsmall fish
Use 100%of the hardly ragged squirrels from Setouchi.With a soft texture and gentle taste, it is easy to eat.It is also a nice point that there is no salt or antioxidant.
| 容量 | 30g |
| カロリー | 326kcal（100gあたり） |
| 炭水化物 | 0.0～0.4g（100gあたり） |
| 脂質 | 2.8～5.7g（100gあたり） |
| protein | 67.0～76.3g（100gあたり） |
成城石井 おさかなスナック やわらか小いわし
The fragrant baked small sardines can also take plenty of calcium.With a soft texture, the umami of the material spreads slowly as it is chewed.
| 容量 | 1パック85g |
| カロリー | 275kcal |
| 炭水化物 | 29.2g |
| 脂質 | 1.6g |
| protein | 35.9g |
High cocoa chocolate
明治チョコレート効果 72%
Bitter chocolate with 72 % cacao and plenty of polyphenols.1.6g of sugar per sheet, and carbohydrates are modest.The balance between bitterness and sourness is good, and the cocoa is firmly felt.
| 容量 | 26枚入り130g |
| カロリー | 28kcal（1枚あたり） |
| 糖質 | 1.6g（1個あたり） |
| 脂質 | 2.0g（1個あたり） |
| protein | 0.5g（1個あたり） |
ロッテカカオの恵みシェアパック
Thoroughly sticks to the thickness of the chocolate, realizing an exquisite feeling of mouthfeel.Chocolate that makes you feel the flavor of a rich cacao.
| 容量 | 1袋135g |
| カロリー | 24cal（1枚あたり） |
| 炭水化物 | 1.8g（1枚あたり） |
| 脂質 | 1.8g（1枚あたり） |
| protein | 0.4g（1枚あたり） |
Alternate
セブンプレミアム 国産天草Alternate
There is no need to drain the water, and the domestic Amakusa is well boiled.However, you can enjoy the original flavor, texture and throat.With a refreshing acidity and a feeling of feeling.
| 容量 | 151g |
| カロリー | 20kcal |
| 糖質 | 3.2g |
| 脂質 | 0.1g |
| protein | 1.3g |
Agar jelly
アイエー・フーズ Agar jellyゼロ
Jelly with a fruit flavor using agar with plenty of dietary fiber.With a 250g volume, you can get satisfaction even when you want to eat sweets.
| 容量 | 250g |
| カロリー | 0kcal |
| 炭水化物 | 0.8～1.1g |
| 脂質 | 0g |
| protein | 0g |
たらみ トリプルゼロ おいしい糖質ゼロ パイン
Sweet and sour and mellow flavor.It uses agar and nata de coco and can take plenty of dietary fiber.With a volume of 195g per piece, you can get a feeling of fullness.
| 容量 | 195g |
| カロリー | 0kcal |
| 糖質 | 0g |
| 脂質 | 0g |
| protein | 0g |
⑤ Recommended snacking items by purpose
Introducing recommended snacks for those who are careful about meals for purposes other than diets, such as "during muscle training" and "pregnant".
For people in muscle training
Of course, protein is recommended for those who are in muscle training.Salad chicken, boiled eggs, beef jerky, etc. are recommended.Also, if you know the appropriate intake and timing of low -lipid carbohydrates, such as bananas and beans, you will be on your ally for muscles.
プリマハム サラダチキン
Salad chicken with zero carbohydrate using chicken breast.With a moist texture and a solid flavor, you can eat without getting tired.In addition to snacking as it is, it can be used for cooking.
| 容量 | 110g |
| カロリー | 128kcal |
| 炭水化物 | 0g |
| 脂質 | 1.1～2.6g |
| protein | 27.2g |
For pregnant people
If you are pregnant, snacks such as small fish, agar, pacifier kelp and vegetable sticks.Protein is an important nutrient that creates the blood and muscles of the baby and mother.It is also a nutrition that I want to actively take folic acid, calcium, and dietary fiber.
ファミリーマート瀬戸内海産small fishを使用アーモンドsmall fish
A snack that has a savory flavor and texture with a mixture of small fish with sesame and shredded almonds with sesame.It is rich in calcium and magnesium.
| 容量 | 24g |
| カロリー | 104kcal |
| 炭水化物 | 6.5g |
| 脂質 | 4.3g |
| protein | 10.1g |
For the elderly
Currently, the Ministry of Health, Labor and Welfare is also focusing on preventing frails (weakness) for the elderly.Protein and energy supply are important for flail prevention.Take nuts, cheese, green soybeans, quail eggs, etc.
デルタインターナショナル 1週間分のロカボnutscheese入り
Mixed cheese on the unglazed mixed nuts, which contain walnuts, almonds, and hazelnuts, based on the Mediterranean diet.
| 容量 | 1袋23g |
| カロリー | 148kcal |
| 炭水化物 | 2.2g |
| 脂質 | 12.6g |
| protein | 5.8g |
For those who care about blood sugar levels
There are many carbohydrate off products, but not a sugar -off product should be replaced.Let's get protein firmly.Not only salad chicken but also tofu bar products have been appeared recently, which is recommended.
セブンイレブン protein10gのTOFUBAR和風だし
A unique protein food that contains 2.7 times as much vegetable protein of general silked tofu.Because it is a bar type, you can easily eat it anywhere.It is also easy to eat with a solid texture.
| 容量 | 1本 |
| カロリー | 104kcal |
| 炭水化物 | 1.8g |
| 脂質 | 6.3g |
| protein | 10.0g |
⑥ Benefits of eating snacks
Image: GettyImages
ダイエット中には敬遠されがちな間食ですが、10時と3時、2回の間食を含めて「一日5食」と捉えることで、6つのメリットを得ることができます。Prevent overeating of meals
Because the snack is filled with a snack, it can prevent eating and suppressing the rise in blood sugar levels after meals.
Make up for the lack of nutrients
You can supplement the nutrition that you could not get in the meal with snacks and create a healthy body even during busy.
Suppress excessive secretion of insulin
By not making too hungry time, the rise in blood sugar is saved and the glucose in the blood can be prevented from accumulating as fat.
Suppress drowsiness after meals
After eating, the rise in blood sugar levels is reduced, and drowsiness and malaise will be lost, and you can work with your concentration in the afternoon.
Fat is more likely to burn
When the absorbed nutrients are decomposed, some of them are consumed as body heat, so metabolism is improved.You can increase the number of heat production by snacks and create a body that is hard to gain weight.
You can prepare the autonomic nervous system
If the meal time is more than 6 hours, the sympathetic nervous system will be dominant and will be nervous.By moving the intestine, the parasympathetic nerve is activated and relaxed.The autonomic nervous system makes it easier.
⑦ Summary
If you pay attention to the rules and items, you can eat snacks.Rather, snacks will be a strong ally of diet.The diet cannot be continued for a long time, with only hard restrictions, saying, "This is no good!"Get a healthy and beautiful body by taking the snack wisely.
Configuration / Kaori Soma / Hitoko Muroi
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