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飲食醫療專欄|老是吃不飽,有兩種可能…

細嚼慢嚥,讓胃產生飽足感

很多人問:「一直吃不停,一直吃不飽怎麼辦」「吃東西沒有飽足感」「感覺不到飽」「剛吃飽又餓」,很可能是因為你長期放縱自己大吃特吃想吃就吃,默默把胃養大了。第二種可能是你心裡飢餓,試圖用吃麻痺寂寞孤單或焦躁的情緒…..

 

餓不餓是大腦控制

通常吃飯20分鐘才容易有飽足感,可是很多人吃飯就像趕火車,可能五分鐘內就啃完一碗飯,當然覺得吃不飽!

相關報導:Emotional Eating |你的胃永遠也無法填補你的心理飢餓…..

相關報導:Chew each mouthful of food 40 TIMES to help lose weight

 

司馬儀:記得小時候,家裡孩子多,母親會嚴格管控我們的餐餐該吃多少,所以基本上不會有大吃特吃的可能,都是七八分飽。但是隨著我們長大以後,餐餐餐都太講究太豐盛,發現自己的胃口變大了之後,吃多也不容易覺得撐了。個人經驗是:但如果兩餐或兩天減量吃,其實胃也會自己變小,變小以後,你會發現,不吃多也會有飽足感,但關鍵在於咀嚼速度!

 

Cut Down on Your Food Intake

營養師Stella撰文《別懷疑!只要吃超過兩個拳頭的食物,胃就會被撐大》提到兩個拳頭握拳就是胃的大小如果的胃已經習慣4、5個拳頭或更多的食物,那麼後來改成只吃2個拳頭的食物時,就會覺得胃空空的,沒有飽足感

 

康健雜誌有一篇文章「吃太多會把胃撐大?」提到:胃呈「J」字形,只有上下兩處(賁門、幽門)是固定的,其餘部份像有彈性的皮囊,是有彈性的,食物進來就撐大,約2~4小時消化完畢,食物變成乳糜狀,往十二指腸、小腸方向移動。吃得多,胃就需更長時間才能排空恢復原狀。人的食欲,是腦部下視丘的進食中樞及飽食中樞控制。飢餓時,胃會分泌傳遞飢餓訊息的飢餓素到下視丘,接著刺激進食中樞分泌促食素。進食後,胃也會發出訊息給下視丘的飽食中樞。

 

消化不良

消化不良和壓力有關!胃食道逆流逆流除了容易引發慢性喉嚨痛、咳嗽、失眠,也會引起消化不良!肉是相對不容易消化的食物!

Eating Slowly Comes with Health Benefits

New York-based nutritionist Stephanie Di Figlia-Peck asserts that eating too fast may result in not feeling as full as we should. It roughly takes about 15 or 20 minutes for people to feel full as they enjoy their meals. Another study from the University of Rhode Island found that people consume fewer calories if they eat slowlier. A five-year study that examined the eating habits of 60,000 people in Japan and found that eating speed was a reliable predictor of obesity. Compared to those who identified themselves as fast eaters, researchers found that those who are identified as slow eaters were 42 percent less likely to suffer from obesity. Reference: Slow Your Roll and Chew Your Food: Eating more slowly is an under-appreciated way to be a little healthier.

More: Does Eating Slowly Help You Lose Weight? – Healthline

 

♥重點筆記

1除了水外,所有食物都有熱量

2蔬菜因經過烹調料理,會產生額外熱量,吃太多蔬菜會把胃撐大,可能吃進比你像中更多的熱量

3.據了解,穿暖和,也能降低想吃高熱量食物的慾望,身子暖了,就不需要全靠食物增加熱量。這便是為什麼冬天比夏天更容易發胖的原因了!

壓力是減肥的隱形殺手!心寬體胖是假的,壓力肥才是真的!

4.睡眠不足容易胖,情商也容易降低!

5. 手寫下當天已經吃下去的食物。可以意外地發現自己已經吃了很多了,心理上也更容易有飽足感!Keep track of everything that you eat. 國外也有提出這樣的idea。

6. 先飲後時,先喝水再吃飯。有研究發現想吃東西,通常不是因為餓,而是身體缺水的訊號或心理飢餓Drink plenty of water between meals.★★

7.台大醫院內科部主任吳明賢表示水果可促進胃消化,但如果已經吃很飽又多吃水果,對胃反而有害我相信自律性更高,會越喜歡自己

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Margaret W. Lavigne 司馬儀

Life can be beautiful without perfection. There’s a strong link between unconditional love and posttraumatic growth. In truth, people only witness unconditional love during hard times. Unconditional love is found in imperfections. Imperfections teach us to be humble and compassionate. If you believe in miracles, be aware of the seven deadly sins and the power of tenderness. Earn approval and luck from God. According to the Bible, no one will be exempt from life challenges, including the chosen ones (1 Peter 1:3-9). God expects us to stay hopeful and “rejoice in our sufferings,” for “trials of various kinds” are training to make us “perfect and complete” (Romans 5:3-6, James 1:1-27). It’s comforting to know that “God promises to make something good out of the storm” (Roman 8: 28). We fall and we grow. There's a strong connection between unhealed trauma and dysfunctional immune system. If you rush yourself to become a better me, that might be a sign of unhealed trauma. As we learn to humble ourselves, life gets better. The connection between the brain and stomach is bidirectional. Negative emotions and chronic stress sabotage people's immune system. 70% to 80% of our immunity hinges on our gut health. Memory loss and cognitive impairment are common symptoms of Alzheimer’s disease, all of which are highly connected to type 2 diabetes. Early signs of type 2 diabetes include chronic fatigue, irritability, frequent urination, vision problems and slow wound healing. Depression is prevalent in people with diabetes due to the fact that diabetes causes “structural changes in the brain.” Muscle-building helps regulate blood sugar levels. There is growing evidence that high blood sugar leads to reduced muscle mass. Beyond that, there’s a strong link between sleep deprivation and emotional weakness. People suffer from suppressed anger and pessimism. God is watching our every move. God sees through our motives. Mental health crisis is sweeping on a global scale because the core value of capitalism is incompatible with what human truly needs. Money cannot purchase inner peace. Wealth incurs fair-weather friends, frenemies and snobs. I would say, inner peace is the utmost blessing from God. Stop recording the faults of others and practice compassion mediation instead. 我喜歡文字,大概是因為我喜歡永恆的東西,而世上多數的東西都不是。潛意識24小時不睡覺,中醫主張生悶氣、恐懼、悲觀和過食是疾病的根源。 不是所有人都需要心靈雞湯,如果你絕對正向而強壯。自認不是勵志派,是寫實警世的定位,但我肯定有邏輯基礎的正向思考。很多人可能想不到很多老毛病是「肩頸僵硬」引起的,因為肩頸僵硬會「引發自律神經失調」,而自律神經失調會引發一大串的毛病,像是失眠.焦慮.消化不良和低體溫等等!久坐者即便沒有駝背也可能有「坐姿前傾」的問題。健康建議:天芢無糖抹茶+牛奶+ 無糖豆漿+鹼性飲食(可提高基礎體溫,就提高免疫力)+淋巴按摩+ 頭皮耳朵穴道按摩+甩手操或拍打功+低耗氧的運動。糖尿病可逆轉!「提高肌肉量」是控制血糖的的關鍵!國外研究證實阿茲海默症患者「全面禁糖」可望痊癒!如果遭受暴力(家暴)、性侵或性騷擾或任何身心虐待,撥打113保護專線,24小時全年無休。生活、學業、工作等等情緒困擾,撥打安心專線「1925」。佛教主張因果論,而 Bible主張人生必有難題(包括選民),主張磨練都是鍛鍊心智,但好好表現,災難的背後會有禮物(禍福相依,壞消息可能是跳板,好消息處理不當就變成頭痛點)。Bible主張人生只有一回,沒有前世今生。人生有很多上蒼的隨堂考,氣生災,如果你相信成功需要幸運,把「柔」做好,就可以賺福氣。Bible強調自律、謙卑、口舌之禍及傲慢之惡。佛教主張因果論,而 Bible主張人生必有難題(包括選民),主張磨練都是鍛鍊心智,但好好表現,災難的背後會有禮物(禍福相依,壞消息可能是跳板,好消息處理不當就變成頭痛點)。Bible強調自律、謙卑、口舌之禍及傲慢之惡。Bible主張人生只有一回,沒有前世今生。人生有很多上蒼的隨堂考,氣生災,把「柔」做好,就可以賺福氣。寫信給站長: jpsiawase@gmail.com

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