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[title] => Mislite da ste gladni? Jeste li baš sigurni? Nutricionisti tvrde da taj osjećaj većina ljudi nikada ni ne stigne osjetiti
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Puno puta u danu kažemo da smo gladni - kad prolazimo ispred fast fooda i osjetimo miris pljeskavice, kad znamo da se bliži vrijeme ručka, kad na reklami vidimo omiljenu slasticu. Međutim nutricionist William Cole u tekstu za Mind Body Green magazin postavlja pitanje kada smo zadnji put zaista bili gladni? Ne misli pritom na to kad smo zadnji put doživjeli žudnju za hranom ili pad šećera u krvi. Glad je osjećaj kad nam je prazan želudac i daje nam signale da je vrijeme za novi obrok.
Za većinu ljudi koji potraže pomoć stručnjaka kako bi se riješili prekomjerne težine to se zapravo dogodilo toliko davno da i ne pamte, a moramo priznati da ni mi sami ne možemo baš sa sigurnošću reći da je ono što nazivamo glađu zaista prava definirana glad. To uopće ne čudi jer smo stalno okruženi hranom i teško da će taj osjećaj uopće stići prije nego što ga mi u izuzetku krajnje sitosti ne preduhitrimo. Zbog toga se mnogi među nama osjećaju malaksalo čak i ako ne pojedu međuobrok, da ne govorimo o preskakanju jela.
U svijetu nutricionizma postoji izraz intuitivno jedenje, a odnosi se na koncept osluškivanja poruka koje nam daje naše tijelo o tome što i u kojim količinama jesti. Međutim događa se da je zbog naoko olakotnih okolnosti kao što je lagan pristup hrani ta intuicija postala slabija.
Kada naše tijelo nije u ravnoteži teže je procijeniti zašto želimo jesti, nije lako shvatiti pratimo li vlastitu urođenu intuiciju ili smo samo zaželjeli bezrazložno pojesti nešto što volimo. Isto tako postoji opasnost da nismo ni svjesni, ali patimo od nekog hormonalnog poremećaja koji znaju imati takav efekt. Dakle pogrešno je samo zato što smo odlučili da želimo nekontrolirano jesti svaliti to na svoju fizičku potrebu.
- Emocionalno prejedanje nije intuitivno jedenje! Jedenje zbog stresa nije intuitivni jedenje! Sve se to može prerušiti u neke opravdane razloge, a zapravo neka druga životna stanja ušutkavaju poruke vašeg organizma. Kako bismo to spriječili važno je dešifrirati što nas uopće čini gladnima i kako možemo još jednom pokušati točno poslušati svoju intuiciju, pojašnjava Cole.
Mnogi ljudi opisuju osjećaj gladi i razdražljivosti ako prođe samo nekoliko sati bez da jedu. Često opisuju i druge frustrirajuće nuspojave poput umora, osjećaja vrtoglavice i nekontrolirane želje za hranom. Iako bi ti simptomi mogli upućivati na niz problema, prema iskustvu nutricionista, to može ukazivati i na to da njihova tijela uglavnom sagorijevaju šećer kao gorivo. To se stručnim rječnikom opisuje kao metabolička nefleksibilnost ili metabolička krutost.
Kada tijelo koristi šećer kao glavno gorivo to znači da ono pruža kratkotrajne osjećaje sitosti koji se brzo gase i treba ih stalno nadopunjavati. S druge strane, suprotno krivoj pretpostavci mnogih, mast djeluje na potpuno drugačiji način i pruža dugu sitost. Naše tijelo očajnički traži šećer onda kad se ne može osloniti na trajni izvor sitosti i postajemo gladni svakih nekoliko sati bez obzira koliko pojeli. Te će želje biti toliko jake da će istisnuti prirodnu intuiciju, čineći vrlo izazovnim vježbanje intuitivnog jedenja.
Zašto je metabolička fleksibilnost ključ intuitivnog jedenja?
- Metabolička fleksibilnost je sposobnost tijela da se prilagodi i koristi ono gorivo koje mu je dostupno - glukozu ili masnoću - i plodno je tlo za autentično intuitivno jedenje. Kad napokon budete imali kontrolu nad svojim željama, možete prepustiti svojoj intuiciji, kaže Cole.
Najbolji način da se tijelo istrenira je uvođenje ketogene dijete ili dijete bazirane na biljkama uz dodatak namirnica bogatih proteinima i mastima. Još jedan od načina kako to postići je povremenim postom. Ako osoba ne jede osam sati u danu sigurno će ogladnjeti i zatim naučiti što prava glad zapravo jest pa će lakše ignorirati lažne uzbune.
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Puno puta u danu kažemo da smo gladni - kad prolazimo ispred fast fooda i osjetimo miris pljeskavice, kad znamo da se bliži vrijeme ručka, kad na reklami vidimo omiljenu slasticu. Međutim nutricionist William Cole u tekstu za Mind Body Green magazin postavlja pitanje kada smo zadnji put zaista bili gladni? Ne misli pritom na to kad smo zadnji put doživjeli žudnju za hranom ili pad šećera u krvi. Glad je osjećaj kad nam je prazan želudac i daje nam signale da je vrijeme za novi obrok.
Za većinu ljudi koji potraže pomoć stručnjaka kako bi se riješili prekomjerne težine to se zapravo dogodilo toliko davno da i ne pamte, a moramo priznati da ni mi sami ne možemo baš sa sigurnošću reći da je ono što nazivamo glađu zaista prava definirana glad. To uopće ne čudi jer smo stalno okruženi hranom i teško da će taj osjećaj uopće stići prije nego što ga mi u izuzetku krajnje sitosti ne preduhitrimo. Zbog toga se mnogi među nama osjećaju malaksalo čak i ako ne pojedu međuobrok, da ne govorimo o preskakanju jela.
U svijetu nutricionizma postoji izraz intuitivno jedenje, a odnosi se na koncept osluškivanja poruka koje nam daje naše tijelo o tome što i u kojim količinama jesti. Međutim događa se da je zbog naoko olakotnih okolnosti kao što je lagan pristup hrani ta intuicija postala slabija.
Kada naše tijelo nije u ravnoteži teže je procijeniti zašto želimo jesti, nije lako shvatiti pratimo li vlastitu urođenu intuiciju ili smo samo zaželjeli bezrazložno pojesti nešto što volimo. Isto tako postoji opasnost da nismo ni svjesni, ali patimo od nekog hormonalnog poremećaja koji znaju imati takav efekt. Dakle pogrešno je samo zato što smo odlučili da želimo nekontrolirano jesti svaliti to na svoju fizičku potrebu.
- Emocionalno prejedanje nije intuitivno jedenje! Jedenje zbog stresa nije intuitivni jedenje! Sve se to može prerušiti u neke opravdane razloge, a zapravo neka druga životna stanja ušutkavaju poruke vašeg organizma. Kako bismo to spriječili važno je dešifrirati što nas uopće čini gladnima i kako možemo još jednom pokušati točno poslušati svoju intuiciju, pojašnjava Cole.
Mnogi ljudi opisuju osjećaj gladi i razdražljivosti ako prođe samo nekoliko sati bez da jedu. Često opisuju i druge frustrirajuće nuspojave poput umora, osjećaja vrtoglavice i nekontrolirane želje za hranom. Iako bi ti simptomi mogli upućivati na niz problema, prema iskustvu nutricionista, to može ukazivati i na to da njihova tijela uglavnom sagorijevaju šećer kao gorivo. To se stručnim rječnikom opisuje kao metabolička nefleksibilnost ili metabolička krutost.
Kada tijelo koristi šećer kao glavno gorivo to znači da ono pruža kratkotrajne osjećaje sitosti koji se brzo gase i treba ih stalno nadopunjavati. S druge strane, suprotno krivoj pretpostavci mnogih, mast djeluje na potpuno drugačiji način i pruža dugu sitost. Naše tijelo očajnički traži šećer onda kad se ne može osloniti na trajni izvor sitosti i postajemo gladni svakih nekoliko sati bez obzira koliko pojeli. Te će želje biti toliko jake da će istisnuti prirodnu intuiciju, čineći vrlo izazovnim vježbanje intuitivnog jedenja.
Zašto je metabolička fleksibilnost ključ intuitivnog jedenja?
- Metabolička fleksibilnost je sposobnost tijela da se prilagodi i koristi ono gorivo koje mu je dostupno - glukozu ili masnoću - i plodno je tlo za autentično intuitivno jedenje. Kad napokon budete imali kontrolu nad svojim željama, možete prepustiti svojoj intuiciji, kaže Cole.
Najbolji način da se tijelo istrenira je uvođenje ketogene dijete ili dijete bazirane na biljkama uz dodatak namirnica bogatih proteinima i mastima. Još jedan od načina kako to postići je povremenim postom. Ako osoba ne jede osam sati u danu sigurno će ogladnjeti i zatim naučiti što prava glad zapravo jest pa će lakše ignorirati lažne uzbune.
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12. svibanj 2024 13:24
