כיצד תפסיקי לומר את המשפט שהוא
משפט האימים מבחינתי : "אני רעב"
ככה המוח שלך יפסיק לומר לך 'אני רעב' זאת הדרך הפשוטה להפסיק את הרעב בזמן דיאטה . . . ב- 11 צעדים פשוטים
המוח אומר לך כל הזמן שהוא רעב ?
הקדמה מזה בעצם רעב?! רעב זאת תחושת האי שובע שאנו חובים כאשר רמת הגליקון בכבד יורדת מתחת לרמה מסוימת(לא נרחיב כאן), בדר"כ מלווה בצורך לאכול.
התחושה הלא נעימה הזאת נוצרת באזור במוח שנקרא הִיפּוֹתָלָמוּס(אזור במוח המפריש הורמונים רבים ואחראי לתחושת רעב וצמא) אשר משחרר לקולטנים בכבד ובקיבה את תחושבת הרעב.
עכשיו כאשר הבנו על קצה המזלג מה הוא הרעב, עכשיו נדבר על דרכים להתמודד איתו:
1 – תאכלי יותר סיבים תזונתיים
לגופנו דרושים כ – 20 עד 25 גרם סיבים תזונתיים ליום, בעוד שאנו מקבלים מהתזונה המערבית הרגילה רק כ- 12 גרם סיבים תזונתיים ליום. כתוצאה מהמחסור בסיבים תזונתיים, אנו חשים רעב לאורך כל היום. אכילת סיבים מקנה תחושת שובע לאורך זמן מהסיבה :
הסיבים "מתנפחים" בקיבה יחד עם מים ונוזלים אחרים שהם סופחים. הם מסדירים את תהליך התרוקנות הקיבה מהמזון וגורמים להפרשה הדרגתית של הורמון האינסולין.
בצורה זו הסוכר משתחרר בצורה הדרגתית לדם, ושלום להתקפי רעב. כן, סיבים תזונתיים שומרים על הרגשת השובע לאורך זמן ומונעים מאיתנו ללכת למקרר ולשאול אותו, מה חדש? בנוסף:
למי שאין יציאה אחת "טובה" ביום, מומלץ , לצרוך יותר סיבים תזונתיים. הם מונעים עצירות.
2 – צנני את התיאבון עם מרק
אכילת המרק בתחילת הארוחה מביאה להרגשת שובע מוקדם יותר, וכשמגיעים למנה העיקרית, אוכלים ממנה פחות.
3 – תאכלי קערת סלט גדולה ולא תשמעי יותר את המוח שלך לעולם אומר לך את המילים: אני רעב
תזונאים רבים ממליצים על שילוב של מנת סלט ירקות בארוחה, על מנת להגביר את תחושת השובע, המעודדת ירידה במשקל.
כתב העת האמריקאיjournal of the American dietetic Association מפרסם בגיליון אוקטובר 2004 מחקר שנערך במחלקה למדעי התזונה באוניברסיטת פנסילבניה ומטרתו היתה לבדוק את הקשר בין אכילת סוגים שונים של סלט, בערכים קלוריים משתנים, לבין תחושת השובע והצריכה הקלורית הכללית באותה ארוחה.
במילים אחרות, אם נאכל סלט כמנה ראשונה, האם יהיה לנו קל יותר להוריד ממשקלנו? 42 נשים מקולג` באוניברסיטת פנסילבניה השתתפו במחקר. הן אכלו ארוחת צהרים במעבדת המחקר פעם אחת בשבוע במשך 7 שבועות.
הנשים אכלו מנת סלט (סוג אחד מתוך ששה סוגי סלט), ולאחריה, מנת פסטה. הן התבקשו לסיים את כל מנת הסלט, אך לאכול מן הפסטה לפי רצונן. הסלטים היו שונים זה מזה בגודל המנה ובכמות הקלוריות שהכילו (בהתאם לרטבים וסוגי הגבינות).
תוצאות המחקר הראו כי בהשוואה לנשים שלא אכלו סלט כמנה ראשונה, נשים שצרכו מנה קטנה של סלט דל קלוריות לפני הארוחה (150 גרם), הקטינו ב-7% את צריכת הקלוריות הכללית באותה ארוחה.
נשים שאכלו מנה גדולה של סלט דל קלוריות לפני האוכל (300 גרם), הקטינו ב-12% את כמות הקלוריות שצרכו. לעומת זאת, אלו שאכלו סלט עשיר בקלוריות, הגדילו את צריכת הקלוריות הכללית שלהן באותה ארוחה ב-8% (מנה קטנה) או ב-17% (מנה גדולה).
כלומר, אכילת מנה גדולה של סלט ירקות דל קלוריות לפני הארוחה, מגבירה את תחושת השובע ותורמת לירידה במשקל. אולם, זהירות! אכילת סלט עשיר בקלוריות, במסווה של סלט בריאות, , תחבל במאמצי הדיאטה שלכם. היזהרו מהרטבים!
4 – תאכלי תפוז או אשכולית ביום כדאי להרחיק את הרעב
מחקרים מוחכים כאשר אני צורכים בפירות דלי קלוריות אשר עשירים בסיבים מססים (כמו תפוז ואשכולית) הם עוזרים לנו לחוש שביעים יותר ומשאירים את רמת הסוכר בגוף יציבה. וזה יכול להיות מתורגם בשליטה בתאבון.
5 – שתי סוייה!
צריכת סוייה/ מכניסה לגוף שלך ערכים תזונתיים מעולים.
6 – הצמדי לתפריט
קצת גיוון בארוחות שלנו זה טוב ואפילו לפעמיים בריא. אבל שזה לא יוציא אותכן מהמסלול שלכן, ארוחה אחת יכולה להוביל אותכן במדרון ולהרוס לכן כל מה שבניתן. אז תשימו לב מה שאתן אוכלת ואל תוותרו לעצמכן.
7 – הוסיפי שומן לארוחה שלך – אבל לא יותר מידי!
כאשר אנו צורכים שומן, הורמון הנקרא לפטין משתחרר מתאי השומן שלנו. זהו דבר טוב כאשר אנחנו מדברים על כמויות מתונות של שומן. מחקרים הראו כי חוסר לפטין (עקב דיאטה מאוד דל שומן) עלולה לעורר תיאבון רעבתני.
ברור, אנחנו רוצים לעשות את ההפך מזה. אבל זה לא אומר שאנחנו צריכים לבחור עבור ארוחה עתירת שומן. מחקרים מצאו שכיחות גבוהה יותר של השמנת יתר בקרב אנשים שאוכלים תזונה עתירת שומן מאשר בקרב אלו האוכלים דיאטה דלת שומן.
8 – תהני מקצת סויה
פולי סויה מצאים חבלון עם שומן ופחמימות מכאן נובע שפולי סויה מספקים יותר ועוזרים יותר לשמור על תחושת שובע. מחקרים אחרונים הוכיחו שמרכיב מסוים בפולי סויה הוא מדכא תאבון איכותי!
9 – תאכלי אגוזים
אגוזים עוזרים לתחושת השובע בגלל שהם מכילים חלבון וסיבים תזונתיים .קומץ מאותם ויטמינים ומינרלים יחזיק אותך בין הארוחות. אבל לא להשתגע עם האגוזים הם מכילים שומן אפילו שזה שומן עשיר בחומצות שומן רב-בלתי-רוויות הנחשב לחיוני לבריאות.
10 – תאכלי לאט יותר
לאט לאט, אתן אוכלות מהר מדי. זה לוקח לפחות 20 דקות בשביל המוח שלך כדי לקבל
את המסר כי הבטן באופן רשמי "שבעה", וכי את צריכה להפסיק לאכול.
11 – תשתי מים והרבה!
בדיאטות אחד הטיפים הנפוצים הוא: שתו מים, ואם אפשר, בכמויות.
יש לכך מס' סיבות:
- פירוק השומנים. כדי לפרק שומן נדרשות מולקולות של מים. זאת סיבה מס' אחת לכל אלה מאיתנו שעושים דיאטה ורוצים לצמצם מאגרי שומן. לכן, כדאי להוריד בכמויות האוכל ולהעלות את כמויות המים במהלך הדיאטה.
- יש הרבה חילוקי דיעות בקשר לזמן השתיה. לשתות או לא לשתות במהלך האוכל? לפני האוכל? אחרי האוכל?
- הגישה הדיאטטית הרווחת היא לשתות מים בכל הזדמנות. לפני, במהלך, אחרי האוכל. המים מגבירים את תחושת השובע ו"סותמים" אותנו יותר מהר. גישה אחרת, קצת פחות פופולארית, מתריעה בפני שתיית מים עם אוכל ומרחיקה אותם כחצי של המתנה אחרי האוכל או לפניו.
- הנטורופתים ואלו המאמינים בתזונה נכונה וטבעית, טוענים כי שתיית מים בסמוך לארוחה או במהלכה תדלל את מיצי הקיבה ותגרום לעיכול לא תקין של המזון. התוצאה: שארי מזון לא מעוכלים, גזים, נפיחות בבטן ועוד. הדבר נכון במיוחד לאנשים שחסרים להם גם ככה כמה אנזימי עיכול ו/או מערכת העיכול שלהם זקוקה לתמיכה.
- לעיתים קרובות אנו מתבלבלים בין תחושת הצמא לתחושת הרעב. אז אנו פותחים עיניים ונחשפים לנישנושים מיותרים, עולים על המשקל ומתאכזבים. שתיית כוס מים בזמן תחושת רעב עוזרת למנוע זאת, ולעשות קצת סדר ,באי סדר.
- המים מסייעים לחילוף חומרים תקין בגוף, לעיכול סדיר ולניקוי הגוף מרעלים ופסולת. עצירות היא לפעמים הצטברות רעלים, וחוסר פינוי של רעלים מהגוף לאורך זמן אינו בריא. מה שעוזר ליציאות טובות יותר ורכות יותר הם מים, וסיבים תזונתיים.
מאמן ומנחה סדנאות הרזייה
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