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"When a hand is looking for a sweet bun, it may not be your fault, but the result of a disrupted carbohydrate metabolism," says nutritionist Christina Silivonchik. At the request of GO.TUT.BY, she explained what is carbohydrate addiction, how heavy it is and how to deal with it.
What is carbohydrate addiction?
According to nutritionist Christina Silivchik, many people suffer from carbohydrate addiction.
"Cake addiction is a sign of eating disorders or the habit of obtaining a temporary" dopaminergic happiness "in a simple way. To combat this addiction, we must first understand what mechanisms underlie our eating behavior.
For this, Christina gives the following diagram.
– The more a person consumes "fast" carbohydrates, the more sugar gets into the blood. The blood sugar level in turn regulates the pancreas, which secretes insulin, a hormone. This hormone sends excess sugar to the liver, where glucose is converted to fatty acids. They go to adipose tissue.
With excessive excess of sugar in the blood, you get a huge amount of insulin. Much more than is necessary to lower it to the physiological standard. As a result, blood sugar is below normal, which is accompanied by an uncontrollable feeling of hunger. The person again uses fast carbs, and this cycle repeats again and again.
What is it?
– Significant insulin emissions sooner or later lead to a decrease in the sensitivity of the receptor cells to it (onset of insulin or glucose tolerance). As a result, insulin can no longer fulfill its primary function – the transfer of sugar from the blood into the cells of the body.
Therefore, the food should be such that there is no sharp increase, and then a drop in blood sugar level.
How to start fighting against carbohydrate addiction?
– A good nutritionist will help you cope better. If you do not have the opportunity to see a specialist, try to surpbad yourself and show willingness. In my opinion, it is possible to get rid of the addiction in about three weeks: it is thought that during this period one can develop a new habit or get rid of the old one. If, at the beginning, overcome imperious need by force, it will gradually weaken.
In addition, it is important to find in life other sources of joy and energy, in addition to Sweet. These can be a hobby, a favorite job, a relaxation or a pleasant communication.
How to change the diet?
– When preparing a diet, you can choose foods with low glycemic index. There will be no excess of sugar in the blood – there will be no uncontrolled hunger attacks ("thirst for carbohydrates").
Blood glucose levels are also regulated by processes depending on the consumption of various substances. One of the most important is chrome. By adding it to your diet, you stabilize your blood sugar and, above all, reduce your cravings for sweets. For example, chromium is rich in broccoli, a small amount of chromium is found in meat, liver, legumes, whole grains and bran.
From toWhat types of products that seem harmless should be thrown away?
– You have to be careful with a lot of loved bread. It really contains a lot of nutrients, vitamins and trace elements. But, as practice shows, bread dependence (and this is carbohydrate addiction) is the strongest. Very often, a person easily refuses sweets, but she can not take bread.
If you leave the bread in the diet, it is better to make a choice in favor of the grain, made from whole flour.
In general, it is not necessary to completely deprive the body of carbohydrates. Instead, you must gradually get used to "good" carbohydrates.
What can gradually replace candies?
– If you really want a candy, choose the most harmless dishes. You can eat dried fruits (dried berries, apples or kiwi). Good salty fruits: pears, plums, oranges, tangerines, lime, lemons, grapefruits, followed by bananas and grapes. You can use frozen berries.
It is best to buy these specialties in advance, but not to keep them in a prominent place, so as not to be tempted once again.
From time to time you can buy chocolate – preferably bitter and sugar free.
I would not recommend the use of sweeteners. Thus, we will "switch" from one dependency to another. Sweeteners stimulate appetite better than sugar itself – they are only intended for people with diabetes.
Nutritionist points out that before sugar was not a vital product.
– It was invented less than two hundred years ago. Before that, for thousands of years, people did not know what sugar is. Great commanders, philosophers, thinkers were born and they pbaded away from sugar. We also put sugar as a drug.
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