Okuqukethwe
Noma ubani oke wadla ujwayelene nombuthano ononya: ukulamba, ukubuyela emuva, ukudla ngokweqile, umuzwa wecala kanye nendlala futhi. Siyazihlukumeza, kodwa ngokuhamba kwesikhathi isisindo siyanda. Kungani kunzima kangaka ukuzithiba ekudleni?
Umphakathi uyakugxeka ukubhema, utshwala nezidakamizwa, kodwa ukushalazele ukudla ngokweqile. Uma umuntu edla i-hamburger noma ushokoledi, cishe akekho ozomtshela: unenkinga, bonana nodokotela. Lena ingozi - ukudla sekuyisidakamizwa esivunyelwe emphakathini. Isazi sokusebenza kwengqondo uMike Dow, onguchwepheshe ocwaningweni lokulutheka, uxwayisa ngokuthi ukudla kuwumlutha okungenampilo.1
Ngo-2010, ososayensi be-Scripps Research Institute u-Paul M. Johnson no-Paul J. Kenny bahlola amagundane. - baphakelwa ukudla okunekhalori ephezulu ezitolo ezinkulu. Iqembu elilodwa lamagundane lalinikwa ithuba lokudla ihora lonke ngosuku, elinye lalikwazi ukukuncela ubusuku nemini. Njengomphumela wokuhlolwa, isisindo samagundane avela eqenjini lokuqala sahlala ngaphakathi kwebanga elivamile. Amagundane avela eqenjini lesibili asheshe akhuluphala futhi aba imilutha yokudla.2.
Isibonelo esinamagundane sifakazela ukuthi inkinga yokudla ngokweqile ayincishisiwe ekuthandeni okubuthakathaka kanye nezinkinga ezingokomzwelo. Amagundane awahlukumezi ebuntwaneni kanye nezifiso ezingagcwaliseki, kodwa ngokuphathelene nokudla aziphatha njengabantu abajwayele ukudla ngokweqile. Ukusetshenziswa ngokweqile kokudla okunoshukela namafutha amaningi kwashintsha ikhemistri yobuchopho yamagundane, njenge-cocaine noma i-heroin. Izikhungo zobumnandi bezigcwele phama. Kwakunesidingo esingokomzimba sokumunca ngokwengeziwe ukudla okunjalo ukuze ukuphila okuvamile. Ukufinyelela okungenamkhawulo ekudleni okunekhalori ephezulu kwenze amagundane alutheka.
Ukudla okunamafutha kanye ne-dopamine
Uma sigibela i-roller coaster, sigembula, noma sihamba ngosuku lokuqala, ubuchopho bukhulula i-neurotransmitter dopamine, ebangela imizwa yenjabulo. Lapho sinesithukuthezi futhi singenzi lutho, amazinga e-dopamine ayehla. Esimeni esijwayelekile, sithola imithamo emaphakathi ye-dopamine, esivumela ukuthi sizizwe silungile futhi sisebenze ngendlela evamile. Lapho "sithuthukisa" ukukhiqizwa kwale hormone ngokudla okunamafutha, konke kuyashintsha. Ama-neurons ahilelekile ekuhlanganiseni i-dopamine agcwele ngokweqile. Bayeka ukukhiqiza i-dopamine ngendlela ephumelelayo njengoba babevame ukwenza. Ngenxa yalokho, sidinga ukukhuthazwa okwengeziwe okuvela ngaphandle. Yile ndlela umlutha okwakhiwa ngayo.
Uma sizama ukushintshela ekudleni okunempilo, siyeka izikhuthazi zangaphandle, futhi amazinga e-dopamine ayehla. Sizizwa sikhathele, sihamba kancane futhi sidangele. Izimpawu zokuhoxiswa kwangempela zingase zivele: ukuqwasha, izinkinga zenkumbulo, ukugxila okuphazamisekile kanye nokungakhululeki okuvamile.
Amaswidi kanye ne-serotonin
I-neurotransmitter yesibili ebalulekile mayelana nezinkinga zokudla okunempilo yi-serotonin. Amazinga aphezulu e-serotonin asenza sizole, sibe nethemba futhi sizethembe. Amazinga aphansi e-serotonin ahlotshaniswa nemizwa yokukhathazeka, ukwesaba, nokuzethemba.
Ngo-2008, ososayensi eNyuvesi yasePrinceton bafunda ukuluthwa ushukela kumagundane. Amagundane abonise ukusabela okufana nomuntu: ukuhalela amaswidi, ukukhathazeka mayelana nokuhoxiswa kukashukela, kanye nesifiso esikhula njalo sokuwudla.3. Uma impilo yakho igcwele ukucindezeleka noma unenkinga yokukhathazeka, kungenzeka ukuthi amazinga akho e-serotonin aphansi, okukushiya usengozini yoshukela nama-carbs.
Yidla ukudla okukhuthaza ukukhiqizwa kwemvelo kwe-serotonin noma i-dopamine
Imikhiqizo kafulawa omhlophe isiza ukukhulisa okwesikhashana amazinga e-serotonin: i-pasta, isinkwa, kanye nemikhiqizo equkethe ushukela - amakhukhi, amakhekhe, ama-donuts. Njenge-dopamine, ukwanda kwe-serotonin kulandelwa ukwehla okubukhali futhi sizizwa sibi kakhulu.
Ukuvuselelwa kokudla okunomsoco
Ukusetshenziswa ngokweqile kokudla okunamafutha nokudla okunoshukela kuphazamisa ukukhiqizwa kwemvelo kwe-serotonin ne-dopamine emzimbeni. Yingakho ukulandela ukudla okunempilo kungasebenzi. Ukukhipha ukudla okungenamsoco ekudleni kusho ukuzidela ekuhoxeni okubuhlungu okuhlala amasonto ambalwa. Esikhundleni sokuzihlukumeza okuzohluleka, uMike Doe unikeza uhlelo lokuvuselela ukudla ukuze kubuyiselwe amakhemikhali emvelo. Lapho izinqubo zamakhemikhali ebuchosheni zibuyela kokujwayelekile, ngeke kube nesidingo samaswidi namafutha ukuze sibe nempilo enhle. Uzothola zonke izikhuthazo ezidingekayo kweminye imithombo.
Faka ukudla ekudleni kwakho okukhuthaza ukukhiqizwa kwemvelo kwe-serotonin noma i-dopamine. Ukukhiqizwa kwe-Serotonin kukhuthazwa imikhiqizo yobisi enamafutha aphansi, irayisi elinsundu, i-pasta egcwele okusanhlamvu, i-buckwheat, ama-apula namawolintshi. Ukukhiqizwa kwe-Dopamine kusekelwa ukudla okufana namaqanda, inkukhu, inyama yenkomo engamafutha, ubhontshisi, amantongomane nesitshalo seqanda.
Yenza imisebenzi ekhuthaza ukukhiqizwa kwe-serotonin ne-dopamine. Ukuya kumamuvi noma ekhonsathini, ukukhuluma nomngane, ukudweba, ukufunda, nokuhamba nenja kungasiza ukuphakamisa amazinga akho e-serotonin. Amazinga e-Dopamine akhuphuka ngokudansa, ezemidlalo, i-karaoke eculayo, izinto zokuzilibazisa ezikulethela injabulo.
Lawula indlela odla ngayo ukudla okuluthayo. Akudingekile ukuthi ukhohlwe ama-hamburgers, ama-french fries kanye ne-macaroni noshizi unomphela. Kwanele ukunciphisa imvamisa yokusetshenziswa kwabo nokuqapha ubukhulu bezingxenye. Lapho izinqubo zamakhemikhali zibuyiselwa, ngeke kube nzima ukwenqaba ukudla okungenamsoco.
1 M. Dow «I-Diet Rehab: Izinsuku ezingu-28 Zokugcina Uyeke Ukulangazelela Ukudla Okukwenza Ukhuluphele», 2012, Avery.
2 P. Kenny kanye no-P. Johnson «Ama-receptors e-Dopamine D2 e-addiction-like umvuzo ukungasebenzi kanye nokudla okuphoqelekile kumagundane akhuluphele» (Nature Neuroscience, 2010, vol. 13, № 5).
3 N. Avena, P. Rada kanye no-B. Hoebel «Ubufakazi bokuthi umlutha kashukela: Imiphumela yokuziphatha kanye ne-neurochemical yesikhashana, ukuphuza ushukela ngokweqile» (Neuroscience & Biobehavioral Reviews, 2008, vol. 32, №1).