Yadda Ake Danne Sha'awar Ciki Idan Ya Kashe Ka

Wadatacce

• Annoba Mai Yawan Ci
• Wannan shine kwakwalwar ku akan Abinci
• Yadda Ake Cin Gindi Akan Cin Abinci
• Yunwa Ta Kare? Gwada Waɗannan Nasihohin Don Ƙin Sha'awa
• Bita don

Sunana Maura, kuma ni mai shan tabar wiwi ce. Abun da na zaɓa ba shi da haɗari kamar heroin ko cocaine. A'a, al'adata ita ce ... man gyada. Ina jin girgiza kuma na fita a kowace safiya har sai na sami gyara na, da kyau a kan gurasar alkama gabaɗaya tare da jam blueberry. A cikin gaggawa, duk da haka, Ina cokali shi kai tsaye daga tulun.

Amma akwai fiye da hakan. Duba, Zan iya yin wani mahaukaci game da shi lokacin da sha’awata ta ƙare. Saurayina na ƙarshe ya fara kirana da ɗan ƙaramin PB bayan ya ga wasu halaye na na musamman: Ina ajiye adadi kaɗan da kwantena uku a cikin akwatina - madadin don lokacin da na gama ɗaya a cikin firiji.(Psst ... a nan ne dalilin da ya sa ba shi da kyau a kwatanta halayen cin abinci na abokan ku da na ku.) Na fito don karshen mako na na farko a gidan sa tare da Trader Joe's Creamy da Gishiri a cikin jakar ta na dare. Kuma na makale kwalba a cikin sashin safar hannu kafin mu tashi a kan hanyarmu ta farko. "Me ya bayar?" Ya tambaya. Na gaya masa zan sami rauni idan na gudu. "Kin kamu!" ya rama. Na yi dariya; wannan ba karamin tsauri yayi ba? Washegari da safe, na jira har sai da ya yi wanka kafin in sake tono wani akwati na PB daga cikin kayana sannan na zame 'yan spoons. (Mai dangantaka: Duk abin da kuke Bukatar Ku sani Game da Nut Butters)

My tsohon ya kasance a kan wani abu. Bincike mai ban mamaki ya gano cewa yadda wasu mutane ke amsa abinci yayi kamanceceniya da yadda masu shaye -shayen miyagun kwayoyi ke amsa magungunan da suka makale. Bugu da ƙari, ƙwararrun masana sun yi imanin cewa matakin jarabar abinci a Amurka na iya zama annoba.

Mark Gold, MD, marubucin Abinci da jaraba: Babban Littafin Jagora. "Duk da yake babu wanda ya san takamaiman adadin waɗancan mutanen na iya zama masu larurar abinci, muna ƙiyasin rabin adadin ne."

Annoba Mai Yawan Ci

Mata na iya kasancewa cikin haɗari mafi girma: kashi 85 na waɗanda suka shiga Overeaters Anonymous mata ne. Manajan Daraktan kungiyar Naomi Lippel ta ce "Da yawa daga cikin membobinmu za su ce sun damu da abinci kuma a koyaushe suna tunanin abin da za su samu nan gaba." "Suna magana game da cin abinci har sai sun kasance cikin hazo-har sai sun kasance cikin maye."

Bincike mai ban mamaki ya gano cewa yadda wasu mutane ke amsa abinci yayi kamanceceniya da yadda masu shaye -shayen miyagun kwayoyi ke amsa magungunan da suka makale.

Takeauki Angela Wichmann ta Miami, wacce ta kasance tana yawan cin abinci har sai da ta kasa yin tunani daidai. "Zan iya cin kusan wani abu da tilas," in ji Angela, 42, mai haɓaka ƙimar gidaje wanda ya auna kilo 180. "Zan sayi abincin da ba a so kuma in ci a cikin mota ko in cinye shi a gida a ɓoye. Abubuwan da na fi so sun kasance abubuwa masu ɓarna kamar M & M's ko kwakwalwan kwamfuta. Ko masu fasa -kauri za su yi dabara." Kullum tana jin kunya da nadama saboda rashin iya sarrafa rayuwarta.

"Na ji kunyar cewa ba zan iya sarrafa kaina ba. A yawancin yankunan rayuwata na sami damar cimma duk abin da na sa zuciyata -Ina da Ph.D., kuma na yi tseren gudun fanfalaki. matsalar cin abinci wani labari ne gaba ɗaya, ”in ji ta.

Wannan shine kwakwalwar ku akan Abinci

Yanzu haka masana sun fara fahimtar cewa ga mutane irin su Angela, tilasta cin abinci yana farawa daga kai, ba a cikin ciki ba.

Nora D. Volkow, MD, darektan Cibiyar Nazarin Magunguna ta ƙasa. Misali, wani bincike ya nuna cewa masu kiba da yawa na iya, kamar masu shan muggan ƙwayoyi, suna da ƙarancin masu karɓa a cikin kwakwalwar su don dopamine, sinadaran da ke haifar da jin daɗi da gamsuwa. A sakamakon haka, masu shan abinci na iya buƙatar ƙarin ƙwarewa mai daɗi-kamar kayan zaki-don jin daɗi. Suna kuma samun matsala wajen tsayayya da jaraba. (Mai Dangantaka: Yadda Ake Cin Nasara, A cewar Kwararren Rage Nauyi)

"Mutane da yawa suna magana game da sha'awar abinci; game da wuce gona da iri duk da cewa sun san yadda yake da illa ga lafiyar su; game da alamun cirewa kamar ciwon kai idan sun daina cin wasu abubuwa, kamar kayan zaki mai zaki," in ji Chris E. Stout, zartarwa darektan ayyuka da sakamako a Timberline Knolls, cibiyar jiyya a wajen Chicago wanda ke taimaka wa mata su shawo kan matsalar cin abinci. Kuma kamar mai shan giya, mai shan abinci zai yi komai don samun gyara. Stout ya ce "Sau da yawa muna jin labarin marasa lafiya suna caccaka kukis a cikin takalmansu, motocinsu, har ma a cikin ramukan gindinsu."

Ya juya cewa rawar da kwakwalwa ke yankewa kan abin da muke ci da yawa ya wuce abin da mafi yawan masana kimiyya suka yi zato. A cikin wani bincike mai zurfi a dakin gwaje-gwaje na Brookhaven na Ma'aikatar Makamashi ta Amurka, babban mai binciken Gene-Jack Wang, MD, da tawagarsa sun gano cewa lokacin da mai kiba ya cika, wurare daban-daban na kwakwalwarta, gami da yankin da ake kira hippocampus, suna amsawa cikin hanyar da abin mamaki yayi kama da abin da ke faruwa lokacin da aka nuna mai cin zarafin kayan hotunan hotunan kayan maye.

A cikin wani bincike mai zurfi a dakin gwaje-gwaje na Brookhaven na Ma'aikatar Makamashi ta Amurka, babban mai binciken Gene-Jack Wang, MD, da tawagarsa sun gano cewa lokacin da mai kiba ya cika, wurare daban-daban na kwakwalwarta, gami da yankin da ake kira hippocampus, suna amsawa cikin hanyar da ke da mamaki kama da abin da ke faruwa lokacin da aka nuna wa mai amfani da kayan maye hotunan kayan maye.

Wannan yana da mahimmanci saboda hippocampus ba wai kawai ke kula da martanin tunaninmu da ƙwaƙwalwarmu ba amma kuma yana taka rawa a yawan abincin da muke ci. A cewar Wang, wannan na nufin maimakon a ce mana mu ci abinci kawai lokacin da muke jin yunwa, kwakwalwarmu tana yin lissafi mafi rikitarwa: Suna yin la’akari da yadda muke cikin damuwa ko gurnani, girman abincin mu na ƙarshe da yadda yake da kyau. ya sa mu ji, da kuma jin daɗin da muka samu a baya na cin wasu abinci. Abu na gaba da kuka sani, mutumin da ke saurin cin abinci shine kerkeci saukar da kwali na ice cream da buhun guntu.

Ga Angela Wichmann, bacin rai ne ya haifar mata da binges: "Na yi hakan ne don in gajiya da kaina lokacin da abubuwa suka ɓata min rai, kamar alaƙa, makaranta, aiki, da kuma yadda ba zan taɓa ganin na riƙe nauyi na a tsaye ba," in ji ta . (Dubi tatsuniyar #1 game da cin motsin rai.) Shekaru biyu da suka gabata, Angela ta shiga cikin ƙungiyar taimakon kai ga masu wuce gona da iri kuma ta yi asarar kusan fam 30; yanzu tana da nauyin 146. Amy Jones, mai shekaru 23, na West Hollywood, California, ta ce yunƙurin ta na cin abinci ne ya haifar da rashin gajiya, tashin hankali, da tunani mai ɗimbin yawa. "Ba zan iya daina tunanin abincin da nake so ba har sai na ci," in ji Amy, wadda ta ɗauki kanta ta kamu da cuku, pepperoni, da cheesecake—abincin da mahaifiyarta ta hana sa'ad da take yarinya mai kiba.

Yadda Ake Cin Gindi Akan Cin Abinci

Masana sun ce rayuwarmu cike da damuwa, cike da cunkoso na iya ƙarfafa jarabar abinci. "Ba kasafai Amurkawa ke cin abinci ba saboda yunwa," in ji Gold. "Suna cin abinci don jin daɗi, saboda suna son haɓaka yanayin su, ko kuma saboda damuwa." Matsalar ita ce, abinci yana da yawa (har ma a ofis!) wanda ya zama abin ƙyama ya zama, da kyau, ɗan biredi. "Neanderthals dole ne su fara farautar abincinsu, kuma a cikin wannan tsari sun kiyaye kansu sosai," in ji Gold. "Amma a yau, 'farauta' na nufin tuƙi zuwa kantin kayan miya da nuna wani abu a cikin mahautan."

Alamun tunani da ke ƙarfafa mu mu ci suna da alaƙa da waɗancan illolin rayuwa na dā: Ƙwaƙwalwarmu tana gaya wa jikinmu ya tanadi ƙarin mai, idan ya ɗauki ɗan lokaci kafin mu sami abinci na gaba. Wannan tuƙin na iya zama mai ƙarfi sosai cewa ga wasu mutane duk abin da ake buƙata shine ganin gidan abincin da aka fi so don fara cin abinci, in ji Gold. "Da zarar an fara wannan sha'awar, yana da matukar wahala a danne ta. Sakonnin da kwakwalwarmu ke karba wadanda ke cewa, 'Na ishe ni' sun fi rauni fiye da wadanda ke cewa, 'Ku ci, ku ci, ku ci.'"

Kuma bari mu gane, abinci ya zama mafi jaraba da ɗanɗano fiye da kowane lokaci, wanda ke sa mu ƙara sha'awar shi. Gold ya ce ya ga wannan an misalta shi a dakin binciken sa. "Idan aka ba bera kwano cike da wani abu mai daɗi da ban mamaki, kamar naman sa Kobe, zai yi ado da kansa har sai babu wanda ya rage - kwatankwacin abin da zai yi idan aka ba shi mai cike da hodar Iblis. Amma ku bauta masa tuwon tsohon bera da aka yi masa, zai ci dai dai yadda ya kamata ya ci gaba da gudu a kan keken motsa jiki."

Abincin da ke ɗauke da carbs da kitse (tunani: soyayyen faransa, kukis, da cakulan) sune mafi kusantar zama ɗabi'a, kodayake masu bincike ba su san dalilin ba tukuna. Wata ka'ida ita ce, waɗannan abincin suna haifar da sha'awa saboda suna haifar da saurin girma da ban mamaki a cikin sukarin jini. Kamar yadda shan hodar iblis yafi shaye -shaye fiye da shakar sa saboda yana saurin kai wa kwakwalwa magani kuma ana jin tasirin sa sosai, wasu masana na hasashen cewa za mu iya ƙullawa kan abincin da ke haifar da saurin canje -canje a jikin mu. (Na gaba: Yadda ake Yanke Ciwon sukari A cikin Kwanaki 30 - Ba tare da Hauka ba)

A halin yanzu, idan ba ku da kiba, kuna iya tunanin cewa ba lallai ne ku damu da wani abu da za ku yi da shaye -shaye ba. Ba daidai ba. Volkow ya ce "Duk wani daga cikin mu na iya zama mai cin abinci mai tilastawa." "Ko da wanda nauyinsa ke karkashin iko zai iya samun matsala, ko da yake ba za ta iya gane shi ba saboda godiya mai girma."

Don haka ni mai shan-gyada ne-ko cikin haɗarin zama ɗaya? Stout ya ce: "Ya kamata ku damu idan wani sashi mai kyau na yini ya ta'allaka da al'adar ku ta abinci." "Idan abinci ya mamaye tunanin ku, to kuna da matsala." Phew! Dangane da waɗancan ƙa'idodin, ba ni da lafiya; Ina tunanin PB kawai lokacin da na farka. To wa ke cikin hadari? "Duk wanda ya yi ƙarya game da yawan abincin da take ci - har ma da ƙananan ƙwayoyin cuta - yakamata ya kula," in ji Stout. "Haka nan akwai matsala idan ta boye abinci, idan ta yawaita cin abinci sosai don ta ji ba dadi, idan ta rika cusa kanta a kai a kai har ta kai ga yin barci da kyau, ko kuma ta ji laifi ko kuma ta ji kunyar cin abinci."

A ƙarshe, idan kuna ƙoƙarin shawo kan ɗabi'ar abinci, ku ƙarfafa. "Da zarar kun haɓaka halaye masu ƙoshin lafiya, yana jin kamar ba za ku ci abinci kamar yadda ake ji da shi ba," in ji Lisa Dorfman, RD, masanin abinci da kuma maigidan The Running Nutritionist.

Yunwa Ta Kare? Gwada Waɗannan Nasihohin Don Ƙin Sha'awa

Idan ba ku da matsalar cin dole, yi la'akari da kanku mai sa'a. Har yanzu, masana sun ce yana da mahimmanci a ɗauki matakai don guje wa haɓaka ɗaya. Dorfman ya ce: "Yana da wahala a kashe jaraba ga abinci fiye da barasa ko kwayoyi." "Ba za ku iya yanke abinci daga rayuwar ku ba; kuna buƙatar shi don tsira."

Anan, dabaru guda bakwai don yadda za a magance yunwa da dawo da sha'awar ku.

1. Yi tsari kuma ku tsaya da shi. Cin abinci iri ɗaya mako zuwa mako zai taimaka hana ku tunanin abinci a matsayin lada, in ji Dorfman. "Kada ku taɓa amfani da shaye -shaye kamar ice cream a matsayin kyauta ga kanku bayan rana mai wahala." Gwada wannan ƙalubalen ƙirar-kwana-kwana-kwana na 30 don sarrafa tsarin abinci mai lafiya.
2. Kada ku yi ta gudu. Ƙwaƙwalwarmu tana jin daɗi idan ba mu zauna a teburin da cokali mai yatsa a hannu ba, in ji Stout. Ya kamata ku ci karin kumallo da abincin dare a kicin ko ɗakin cin abinci sau da yawa kamar yadda zai yiwu, in ji Dorfman. In ba haka ba, ƙila za ku iya ƙosar da kanku don cin kowane lokaci, ko'ina - kamar lokacin da kuke kwance a kan kujera kuna kallon TV.
3. Ka guji yin noma a cikin mota. Stout ya ce "kugu za ta ƙidaya shi azaman abinci, amma kwakwalwarka ba za ta yarda ba." Ba wai kawai ba, amma da sauri zaku iya samun horo, kamar ɗaya daga cikin karnukan Pavlov, don cin duk lokacin da kuke bayan ƙafafun. "Kamar yadda mutanen da ke shan sigari ke son sigari a duk lokacin da suke sha, yana da sauƙi a saba da cin abinci duk lokacin da kuke kan hanya," in ji shi.
4. Ku ci abinci mai ƙoshin lafiya minti 30 kafin cin abinci. Yana iya ɗaukar tsawon rabin sa'a don alamun cikawa don tafiya daga ciki zuwa kwakwalwa. Da zarar kun fara cin abinci, Dorfman ya ce, da zarar cikin ku zai sami saƙo zuwa kwakwalwar ku cewa kun sami isasshen abinci. Gwada apple ko dintsi na karas da cokali biyu na hummus.
5. Bust abubuwan cin abinci. Dorfman ya ce "Idan ba za ku iya sarrafa hayaniyar ku ba yayin da kuke kallon babban lokaci, to kar ku zauna a gaban talabijin tare da kwanon abinci." (Mai Dangantaka: Shin Cin Abinci Kafin Kwanciya A Gaskiya Rashin Lafiya ne?)
6. Rage abincinku. "Sai dai idan farantanmu ba su cika ba, muna jin muna yaudara, kamar ba mu ci abinci sosai ba," in ji Gold. Yunwa daga iko? Yi amfani da kayan zaki don shigar da ku.
7. Motsa jiki, motsa jiki, motsa jiki. Zai taimaka muku ci gaba da ƙoshin lafiya, kuma yana iya hana cin abinci mai tilastawa saboda, kamar abinci, yana haifar da walwala da jin daɗin rayuwa, in ji Dorfman. Zinariya ya bayyana, "Yin aiki kafin abinci na iya zama da amfani musamman. Lokacin da metabolism ɗin ku ya tashi, za ku iya samun siginar 'Na cika' da sauri, kodayake ba mu san dalilin da ya sa ba."

Bita don