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Have you ever pondered the phenomenon of consistently finding room for dessert when the dessert menu is presented? Researchers may have unraveled this mystery. The researchers at the Max Planck Institute for Biology of Ageing have discovered that the nerve cells responsible for inducing satiety post-meal also play a role in triggering sweet cravings following a meal.
你有沒有想過，當甜點菜單出現時，你總是能找到吃甜點的地方？研究人員可能已經解開了這個謎團。馬克斯普朗克衰老生物學研究所的研究人員發現，負責誘導餐后飽腹感的神經細胞也在餐后引發對甜食的渴望中發揮作用。
A report describes "a subset of neurons located in the hypothalamus—a deep brain region—that typically signal to us to stop eating post-meal. These neurons were found to drive sugar consumption in mice even post-satiation." Through brain imaging, researchers observed similar mechanisms in humans.
一份報告描述了,通常在我們吃飽喝足時，下丘腦中抑制食欲的神經元——POMC神經元，會被激活并發出“停止進食”的信號，就像在對身體說“別再吃了”。這些神經元甚至在飽腹后也能驅動老鼠的糖消耗。”通過大腦成像，研究人員在人類身上觀察到了類似的機制。
Sugar overconsumption is one of the main drivers of poor health conditions such as obesity, Type 2 diabetes and cardiovascular disease. "What we choose to eat is controlled by our brain, but not all foods are equally 'rewarding' for the brain."
糖的過量攝入是導致肥胖、2型糖尿病和心血管疾病等健康狀況不佳的主要原因之一?！拔覀冞x擇吃什么是由我們的大腦控制的，但并不是所有的食物都對大腦有同樣的‘回報’。”
Research has also found that eating prebiotic fibre, found in foods like onions, garlic, asparagus and apples, causes changes in the gut bacteria that directly affect the brain, making you less likely to crave sugary foods. Switch to wholegrain bread, rice and pasta and leave the skins on potatoes for an immediate fibre boost.
研究還發現，常見的高膳食纖維食物有洋蔥、大蒜、蘆筍、蘋果等。這些食物中的益生元纖維可通過改變腸道菌群直接影響大腦神經活動，使人體對甜食的渴望降低。換成全麥面包、米飯和意大利面，把土豆皮留在上面，這樣可以立即增加纖維。
Healthy fats, in the form of full-fat dairy, nuts, avocados and olive oil, and protein in nuts, eggs, fish and beans, are important in determining how satisfied you feel, so try to include them in every meal.
健康脂肪，以全脂乳制品、堅果、鱷梨和橄欖油的形式存在，以及堅果、雞蛋、魚和豆類中的蛋白質，對你的飽腹感有重要影響，所以試著在每餐中加入它們。
Try eating mindfully: we often eat a sugary snack because we are not tuned into our body's hunger signals. So before reaching for that biscuit, ask yourself these questions: How hungry am I on a scale of one to 10? If it's less than eight, you're not really hungry. Am I just bored or in need of a break? Perhaps have a cup of tea instead. Can I ride this out until the next meal?
試著用心吃飯：我們經常吃含糖的零食，因為我們沒有調整到身體的饑餓信號。所以，在拿起餅干之前，問問自己這些問題：我有多餓，以1到10來打分？如果小于8，說明你不是真的餓。我只是無聊還是需要休息一下？或許還是喝杯茶吧。我能撐到下頓飯嗎？
Use a plate, sit down and enjoy your snack. You can make more nutritious sweet treats too. Have a square of dark chocolate with a teaspoon of nut butter to satisfy your sweet tooth in a more sustaining way. To put it simply, a holistic approach is the best way to deal with sugar cravings.
用盤子，坐下來享受你的零食。你也可以做更有營養的甜食。吃一塊黑巧克力和一茶匙果仁黃油，以一種更持久的方式滿足你對甜食的喜愛。簡單地說，一個整體的方法是解決對糖的渴望的最好方法。
編輯：黎霈融
實習生：楊婧怡
來源：生命時報 閱外刊學英語
本文轉載自中國日報網，如有侵權，請聯系我們刪除。
