This is an automatically translated article.
The article is professionally consulted by Master, Doctor Le Thi Minh Huong - Emergency Medicine Doctor - Department of Resuscitation - Emergency - Vinmec Nha Trang International General Hospital.Cravings for sugar and unhealthy foods are a big deal if they happen too much, too often, because of the long-term health consequences it causes.
1. What are cravings?
A craving (craving) is a strong, even uncontrolled desire for food. This desire is much stronger than the usual feeling of hunger. The type of food that cravings are directed at varies greatly from person to person, but the most common are junk foods and processed foods with a high sugar content.Food cravings can be selective or non-selective. Selective cravings are cravings for certain foods, usually preferred foods. Non-selective cravings are the desire to eat any food, but it can also be a sign of thirst. Drinking water can help with non-selective cravings.
Craving is the biggest obstacle for people who are practicing maintaining a diet, and it is also one of the main reasons why people who want to lose weight cannot lose weight or even give up intention to lose weight.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. Ways to help control cravings for sugar and unhealthy foods
Cravings for sugar and unhealthy foods are not a small problem for both the average person and those who are maintaining their own diets, because of the long-term health consequences that can not be found. It causes. However, the following 11 ways can help prevent or control cravings when they arise:2.2 Drink water Feeling thirsty, sometimes confused with hunger or cravings, is perceived by the body. not always accurate. If you suddenly have an urge, craving for a certain food, the first thing to do is to drink a large glass of water, then wait for a few minutes. Most likely that feeling of desire will disappear, because the body has actually experienced thirst, needs to drink water, not wants to eat. Besides the ability to reduce appetite, support weight loss process, drinking enough water also brings many benefits to human health.
Cảm giác thèm ăn
2.2 Eat more protein In the composition of the meal, if you eat more protein, it will help the body feel fuller, maintain a feeling of fullness longer, reduce hunger and cravings, thereby limiting food intake. eat too much. A study done on overweight teenage girls found that giving them a high-protein breakfast significantly reduced food cravings in children. Another study in overweight men concluded that increasing the protein content of the diet to ensure that protein provides 25% of total energy needs can reduce the likelihood of cravings by up to 60%. Moreover, the desire to snack at night is also reduced by up to 50%.
2.3 Change the direction of attention when cravings appear When cravings appear, change your attention in another direction, for example, maybe taking a walk around your place, or having a meal. can take a bath. The change in space and activity helps to change thinking and attention, thereby redirecting focus away from cravings, to control cravings when it occurs. Some studies even show that chewing gum can help reduce cravings, reduce the occurrence of cravings.
Thay đổi hướng chú ý khi xuất hiện cơn thèm ăn
2.5 Avoid letting the body go hungry Being hungry is one of the biggest reasons why the body has cravings. To avoid hunger, maintain a healthy, balanced diet, and if you can't control your cravings, choose healthy foods. If you eat a balanced and reasonable diet, your body is not hungry, the likelihood of cravings will decrease.
2.6 Reduce stress in life Stress affects eating habits, causing eating disorders, including cravings, especially in women. Therefore, try to reduce stress, find methods to balance spirit and life.
2.7 Using spinach extract Spinach leaf extract through some studies shows that if used with a content of 3.7 - 5 g with meals, it has the effect of reducing appetite for a few days. clock hours.
2.8 Get enough sleep One of the causes of cravings is hormonal changes, and lack of sleep has been shown to cause hormonal imbalances, so getting enough sleep is one of the methods. The most effective way to prevent cravings from appearing.
Ngủ đủ giấc giúp ngăn chặn cơn thèm ăn xuất hiện
2.10 Don't go shopping when you're hungry Supermarkets and grocery stores are places you shouldn't go when you're hungry, because those places are full of unhealthy foods, and in addition, it's difficult to eat while hungry. control yourself when food is so accessible.
Không đi mua đồ khi đói bụng
MSc. Le Thi Minh Huong has more than 06 years of experience in examination and treatment of internal diseases, emergency and emergency resuscitation. In addition, there is the ability to perform catheterization techniques, artificial kidney in patients with end-stage chronic kidney disease, continuous dialysis, plasma exchange.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Articles refer to the source: healthline.com
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