Yadda Ake Faɗin Lokacin Cin Abinci Ya Ƙare

Wadatacce

• Lokacin Binging Ba (Duk Wannan) Mara kyau
• Lokacin Da Yawa Yayi Da gaske Yi yawa
• Bita don

Duk macen da ta yi iƙirarin cewa ba ta taɓa yin odar babban pizza ɗaya ɗaya ba, ta cinye duka akwati na kukis don abincin rana ko kuma ta ci jakar Doritos gabaɗaya yayin binging akan Netflix tana kwance-ko a cikin tsiraru.

Amma wannan yarinyar? Tana iya ajiye wasu abinci sosai. Matar da ta dace mai suna "Karamar mai cin gasa" Kate Ovens, 'yar shekaru 21, daga Burtaniya, tana yin busa ta yanar gizo, saboda kyakkyawar ikonta na cin abinci mai yawa. Shafukan yanar gizo daban-daban kwanan nan sun yaba da ikonta na cinye babban burger 28-ounce, milkshake, da soya cikin ƙasa da mintuna 10. Har ma tana da shafin Facebook da tashar YouTube da aka sadaukar da ita ga irin wannan, ƙoƙarin binge-tastic.

Amma ga abin, ban da ƙalubalen cin gasa mai hamayya (da mahimmanci, ta saukar da pizza mai inci 27, fam bakwai na barbecue, da abincin kalori 10,000), da alama tana rayuwa mai ƙoshin lafiya. (Mene ne Lafiyayyan Nauyin Komai?)

"[Cin gasa] abin sha'awa ne sosai. Ba zan taɓa cutar da lafiyara ba kuma tabbas ba na son yin kitse," kwanan nan Ovens ya gaya wa DailyMail.com. "Ina samun wasu maganganu marasa kyau akan layi amma lafiyata ce ta farko, don haka ba zan zama wawa game da hakan ba. Ina cin abinci lafiya cikin sauran lokaci kuma ina zuwa motsa jiki kowane kwana biyu." FYI, abincin ta na Instagram ya nuna cewa har ma tana da wasu abs! "Wasu mutane suna cewa 'oh, dole ne kawai ta sami saurin metabolism ko rashin cin abinci' kuma ba ni da wani abu daga cikin waɗannan abubuwan. Ina kula da kaina kawai."

Don haka, jira, shin za ku iya zama masu lura da lafiya da gaske kuma har yanzu kuna cin liyafar abinci na lokaci-lokaci?

Lokacin Binging Ba (Duk Wannan) Mara kyau

"Yana da kyau yin binge kowane lokaci da sake," in ji Mike Fenster, MD, likitan zuciya, ƙwararren masani, kuma marubucin Fallacy na Kalori. "Dukkan abubuwa a cikin matsakaici, ciki har da daidaitawa. Koyaya, manyan mahimman bayanai guda biyu suna aiki: ƙarfi da mita. Ko kuma kuna jin cushewa a kai a kai bayan an ci abinci kuma kuna ɓoye nawa da gaske kuke ci ga wasu?

Matukar ba ka ji da iko lokacin da ka ci abinci ba, ana jarabce ka da rage cin abinci na gaba a ƙoƙarin ramawa, ko cika bakin ciki a kowane mako, mai yiwuwa idanunka sun fi cikinka girma kaɗan. maimakon kuna da alaƙar rashin lafiya tare da abinci ko kuma kuna yin rashin lafiyar ku wani babban ɓarna, in ji Abby Langer, RD, mai ba da shawara kan abinci a Toronto. Sesh mai yawan cin abinci kowane mako biyu ko makamancin haka shine NBD.

Langer ya ce "Kowanne lokaci a cikin wani lokaci, babban abinci ba zai haifar da lahani ga lafiyar ku ba." Wannan saboda jikinka yana da girma sosai wajen kiyaye tsari. Lokacin da kuka cika nauyin tsarin ku tare da saurin adadin kuzari, sukari, da mai, ƙwayoyin hormones suna canzawa, matakan makamashi suna canzawa, ana adana sukari a cikin ƙwayoyin mai, kuma tabbas kun ƙara wasu damuwa da kumburi ga cakuda. Labari mai dadi? Bayan kwana ɗaya ko makamancin haka, wataƙila za ku sake komawa al'ada.

Bugu da ƙari, a cikin yini ko biyu bayan cin abinci, jikinka na iya zama ɗan ƙaramin yunwa yayin da yake aiki don sake samun daidaito (kuma yana adana ƴan adadin kuzari). Koyaya, wannan ba uzuri bane don "detox" ta hanyar tsallake abinci ko rayuwa akan ruwa kwana bayan cin abinci. Langer ya ce "Wannan na iya haifar da yawan cin abinci fiye da kima." Ba a ma maganar ba, hakan yana haifar da kyakkyawar alaƙa da abinci. (Muna da Gaskiya Game da Detox Teas.)

Hakanan yana da kyau a yi la'akari da dalilin da ya sa kuka wuce gona da iri tun da farko, in ji Alexandra Caspero, ƙwararren masanin abinci mai rijista a St. Louis. Shin kun rasa abincin rana kuma ku zauna don cin abincin dare da yunwa? Shin kuna jin damuwa ko gajiya? Amsar ita ce mabuɗin don tabbatar da binges ba su zama sabon al'adar ku ba. Caspero ya ce: "Mummunan binging, ko abin da yawancinmu za su kira 'cin abinci mai yawa,' yana faruwa." "Lokacin da muka ci abinci fiye da lokacin cikawa, ko kuma lokacin da muke cin abinci fiye da yadda muka sani cewa muna buƙata, na ɗauki wannan a matsayin abin ƙyama."

Fenster ya ba da shawarar bin ƙa'idar 80/20. "Ka yi ƙoƙarin bin tsarin lafiyarka na yau da kullun aƙalla kashi 80 na lokaci," in ji shi. "Amma akwai lokuta na musamman, hutu, da lokutan rayuwa waɗanda ke kira ga shirye-shiryen yin taka tsantsan, da jagororin abinci mai gina jiki, zuwa iska. Kada ku shiga cikin dare tare da Ben da Jerry. "

Lokacin Da Yawa Yayi Da gaske Yi yawa

Yayin da jikinka zai iya fiye ko žasa sarrafa bukin abinci na gaba ɗaya kowane mako biyu ko makamancin haka, wuce gona da iri akan abinci fiye da hakan yana ɗaga wasu tutoci ja.

Yawan binges akai-akai zai iya haifar da ba kawai don samun nauyi ba, amma yana tasiri yadda jikin ku ke amsawa ga gishiri, sukari, da mai don sa ku sha'awar abubuwan da ke lalata lafiyar ku, in ji Fenster. Bincike daga Jami'ar Montreal ya nuna cewa, kamar da kwayoyi, yawan cin abinci yana haifar da mummunan yanayin tashin hankali da raguwa a cikin kwakwalwa wanda zai iya haifar da mummunan ci gaba. Fiye da kashi 3.5 na mata, cin abinci mai yawa shine salon rayuwa, a cewar Ƙungiyar Cutar Ciwon Ƙasa.

Idan kuna fama da matsalar cin abinci mai yawa (BED) - ko ma mai tsanani ko yawan binging wanda bai cika ma'anar BED ba - al'adarku na iya yin babban lamba akan lafiyar ku, yana ƙara haɗarin hawan jini, matakan cholesterol. , cututtukan zuciya, da nau'in ciwon sukari na 2, in ji Fenster. Ko da ba ku da kiba. (Caspero ya lura cewa kawai saboda Ovens yana cin abinci mai yawa daga lokaci zuwa lokaci, kuma baya da kiba, hakan ba yana nufin tana da lafiya ba. Dangantaka: Shin Kayi Skinny?) Menene ƙari, kamar yadda matakan kiba da sugars ke iyo. ta hanyar jinin ku akai-akai yana tashi da faɗuwa tare da kowane ɓacin rai, za ku zama mai saurin kamuwa da cutar hanta mai ƙiba, in ji Langer. Bayan haka, hanta dole ne ta sarrafa duk sukari da kitse da kuke cinyewa. Kuma Fenster ya ƙara da cewa hanta da zuciyarku suna ɗaukar babban buguwa idan kun haɗa abincinku da barasa.

"Ba kamar waɗannan bidiyon ba, BED ba lamari ne mai daɗi ba," in ji Kathleen Murphy, LPC, darektan asibiti Breathe Life Healing Cibiyoyin, wanda ke aiki don taimakawa mutane su shawo kan matsalar cin abinci. "BED cuta ce mai tsanani kuma mai raɗaɗi. Cin abinci mai yawa yana lalata ma'auni na tsarin kuma matsananciyar cin abinci ba dole ba ne haraji ga jiki, yana sanya tsarin kwayoyin ku ta hanyar damuwa mai tsanani wanda zai iya haifar da lahani a cikin dogon lokaci."

Don haka, kafin ku zauna don cin abincin da ya dace na cin gasa na gaba, yana iya dacewa da sake duba waɗannan tambayoyin: Sau nawa kuke ci? Shin kuna jin ba ku da iko lokacin cin abinci, rashin lafiya bayan haka, kunya, ko kamar kuna buƙatar tsallake abinci daga baya don yin daidai? Kuna iya samun wani abu mafi girma fiye da yarinya mara lahani da ƙalubalen cin abinci.

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