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27.12.2023
14 5 minutes read

Будем честны – даже в обычное время года непросто устоять перед вкусными блюдами. Что уж говорить о сезоне отпусков, когда и дома и в гостях столы буквально ломятся от еды? Словом, не стоит удивляться тому, что одна из главных опасностей новогодних праздников заключается в переедании (причем не самых полезных для здоровья продуктов). Ученые, однако, хорошо знакомы с подобным явлением, а наука, стоящая за пищевым поведением, показывает, что процесс принятия решения о том, что, когда и в каком количестве съесть, гораздо сложнее, чем простое потребление калорий. На самом деле чувство голода – лишь часть причины, по которой мы едим, а наши пищевые привычки формируются в мозге. Так как же мы решаем когда есть и что именно? И как не навредить здоровью и фигуре во время праздников? Давайте разбираться!

Как не переедать в новогодние праздники? 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Новогодние праздники приближаются вместе с салатами, закусками и сладостями. Рассказываем как наслаждаться праздниками без вреда для здоровья

Содержание

  • 1 Правильное питание – залог здоровья
  • 2 Зрение и еда
  • 3 Чувство голода
  • 4 Мозг, кишечник и блуждающий нерв
  • 5 Как не переедать на праздниках?

Правильное питание – залог здоровья

Все мы знаем, что здоровое питание наряду с физической активностью положительно сказывается на состоянии организма, укрепляет здоровье и улучшает настроение. Более того, ученые уже давно обнаружили прямую взаимосвязь между пищевыми привычками и здоровьем – средиземноморская диета, например, снижает риск сердечно-сосудистых заболеваний. Исследования также показывают, что существует прямая взаимосвязь между режимом питания и психическим здоровьем.

Результаты нашего исследования показывают, что улучшение рациона питания в соответствии с текущими рекомендациями, направленными на борьбу с депрессией, может быть полезной и доступной стратегией борьбы с депрессией как среди населения в целом, так и в клинических условиях, – пишут авторы исследования, опубликованного в журнале BMC Medicine в 2017 году.

Исследователи отмечают, что связь между едой и настроением становится все более хорошо изученной – ни для кого не секрет, что такие продукты как сахар вызывают воспаление и оказывают влияние как на физическое, так и психическое здоровье. Словом, от пищи зависит все, включая фигуру и настроение.

Как не переедать в новогодние праздники? 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Скажи мне что ты ешь и я скажу кто ты

Так как полезные для мозга продукты повышают настроение, улучшают здоровье и работоспособность, исследователи рекомендуют обратить внимание на такие продукты как мясо, птица, молоко, сыр и яйца – они снабжают мозг аминокислотами и позволяют ему оставаться здоровым.

Это интересно: Правда ли, что неправильное питание приводит к депрессии?

Зрение и еда

Но вернемся к пищевому поведению и причинам, по которым мы так часто переедаем. Здесь не обойтись без простой истины – мы едим глазами. Да-да, визуальные сигналы, связанные с едой, могут формировать пищевое поведение как у людей, так и у животных. Более того, достаточно завернуть продукт в упаковку известной фирмы как он тут же становится вкуснее, а результаты ранее проведенных исследований показали, что включение освещения при подаче пищи может способствовать перееданию у животных, перекрывая потребность в энергии.

На самом деле целый ряд сенсорных стимулов – шум, запахи и текстуры – могут быть связаны с удовольствием от приема пищи и оказывать влияние на решения, связанные с едой. О чем, кстати, прекрасно осведомлены маркетологи, так что не удивляйтесь, если после очередной музыкальной рекламы популярного блюда вы захотите съесть именно его.

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Мозг наслаждается едой так же, как и желудок.

Хотите всегда быть в курсе последних новостей из мира науки и высоких технологий? Подписывайтесь на наш канал в Telegram – так вы точно не пропустите ничего интересного!

Однако наша способность узнавать о сигналах, связанных с едой, выходит за рамки простых раздражителей из внешнего мира и включает внутренние процессы в организме. Это означает, что мы склонны есть, думая о том, что голодны, а значит в этом процессе участвуют и области мозга, связанные с обучением и обработкой информации.

Эти внутренние сигналы, также называемые интероцептивными сигналами, включают чувства голода и сытости, исходящие из желудочно-кишечного тракта.

Неудивительно, что сигналы, поступающие от кишечника, помогают определить время приема пищи, но роль, которую они играют, намного больше, чем можно было бы ожидать.

Чувство голода

Итак, чувство голода или насыщения действуют как важные сигналы, влияющие на принятие решений относительно еды. Чтобы изучить, как интероцептивные состояния формируют пищевое поведение, исследователи обучили лабораторных крыс ассоциировать чувство голода или сытости с тем, получают они пищу или нет.

Интероцепция — процесс информационных взаимодействий с участием расположенных во внутренних органах рецепторов (интерорецепторов) и центральной нервной системы.

В ходе работы исследователи давали крысам пищу только тогда, когда они были голодны или сыты, так что зверьки были вынуждены распознавать свои внутренние сигналы, чтобы понять, когда им дадут поесть. Таким образом, если обучить крысу ждать еду только когда она голодна, то она начнет избегать кормушки, так как не ждет, что ее покормят.

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Мозг обожает вкусную и жирную пищу

Однако, когда крысам вводили гормон под названием грелин, который вызывает чувство голода, животные чаще подходили к кормушке. Это говорит о том, что крысы использовали искусственное состояние голода в качестве интероцептивного сигнала для прогнозирования доставки еды и впоследствии вели себя так, как будто ожидали что их покормят.

Читайте также: Плохое питание может привести к слепоте

Исследователи отмечают, что интероцептивных состояний достаточно, чтобы пищевое поведение сформировалось даже в отсутствие внешних сенсорных сигналов. Один особенно яркий пример – это генетически модифицированные мыши, лишенные способности чувствовать вкус но отдающие предпочтение определенным продуктам исходя исключительно из их калорийности.

Иными словами, грызуны могут использовать внутренние сигналы для принятия решений, связанных с питанием, в том числе когда и где есть и какие продукты они предпочитают, – сообщают ученые.

Как не переедать в новогодние праздники? 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если обучить крысу ждать еду только когда она голодна, то она начнет избегать кормушки, так как не ждет, что ее покормят.

Полученные результаты также свидетельствуют о том, что чувство голода и обнаружение питательных веществ не ограничивается желудком и затрагивают важные для регуляции и обмена веществ участки мозга, а также участки, ответственные за обучение и память.

Мозг, кишечник и блуждающий нерв

Пищевое поведение формируется многими способами, включая биохимическую связь между кишечником и мозгом. Один из них включает блуждающий нерв, который, помимо прочего, помогает контролировать пищеварительный тракт и быстро передает
информацию о питательных веществах в мозг.

Более того, стимуляция блуждающего нерва может быть приятной для мышей, которые, как показали результаты проведенных исследований, учатся отдавать предпочтение продуктам питания и местам, где происходила стимуляция блуждающего нерва.

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Блуждающий нерв (nervus vagus) – это, по сути, пара нервов, которые служат двусторонним каналом связи между мозгом и сердцем, легкими и органами брюшной полости, а также такими структурами, как пищевод и голосовые связки.

Больше по теме: Лечит ли депрессию и ожирение электрическая стимуляция блуждающего нерва?

Блуждающий нерв играет важную роль не только в передаче сигналов пищеварения, но и во множестве других интероцептивных сигналов, способных оказывать влияние на наше настроение и поведение. У людей стимуляция блуждающего нерва может улучшить обучение и память и даже использоваться для лечения тяжелой депрессии.

Как не переедать на праздниках?

Способность организма использовать как внешние, так и внутренние сигналы для контроля решений, связанных с едой и пищевым поведением, подчеркивает впечатляющие процессы, связанные с тем, как мы регулируем потребности в энергии.

Так, наша плохая осведомленность об этом связана с целым рядом расстройств пищевого поведения. Анорексия, например, может возникнуть, когда интероцептивные сигналы, такие как чувство голода, не вызывают мотивацию к приему пищи. С другой стороны, неспособность использовать чувство сытости, чтобы ослабить полезные и приятные последствия употребления вкусной еды, может привести к перееданию.

Как не переедать в новогодние праздники? 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Следите за своими ощущениями – это поможет не переедать во время новогодних каникул

Выходит, наши интероцептивные сигналы играют важную роль в регулировании ежедневного режима питания. Во время праздников прием пищи сопровождается множеством стрессоров из внешнего мира, таких как встречи с родственниками и друзьями и необходимость соответствовать требованиям. В это время особенно важно развивать сильную связь со своими интероцептивными сигналами.

Это интересно: Питание долгожителей: зачем нужна клетчатка?

Этот подход, по мнению специалистов, может способствовать интуитивному питанию и более осмысленному отношению к пищевым привычкам. Так, вместо того чтобы зацикливаться на внешних факторах и навязывать условия своему пищевому поведению, наслаждайтесь моментом, сознательно смакуйте каждый кусочек и дайте время вашим интероцептивным сигналам функционировать в той роли, для которой они предназначены.

Однако, что бы вы ни делали, следует избегать резкого изменения пищевых привычек. Вместо этого постепенно вводите в рацион более здоровую пищу, ешьте по одному блюду за раз, заменяя вредные продукты более питательными (например, запекайте курицу вместо жарки). И, наконец, оценивайте свой аппетит по часам, а не по эмоциям после тяжелого рабочего дня или новогодней вечеринки. С наступающими праздниками!

Источник

27.12.2023
14 5 minutes read
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04.06.2024

Ученые назвали части тела, которые большинство люди моют неправильно — Hi-News.ru»>/**/ article{display:block}body{font-size:14px;line-height:1}ol,ul{list-style:none;padding:0;margin:0}html,body{font:400 -apple-system,BlinkMacSystemFont,sans-serif}html,body,div,span,iframe,h1,p,a,img,ins,strong,b,form,article,time{margin:0;padding:0;border:0;font-size:100%;-webkit-text-size-adjust:100%;font-family:-apple-system,BlinkMacSystemFont,sans-serif;vertical-align:baseline;-webkit-font-smoothing:antialiased}body{font-size:14px;line-height:1;min-width:1124px}ol,ul{list-style:none;padding:0;margin:0}b,strong{font-weight:700}img{overflow:hidden;height:auto;max-width:100%;font:400 10px -apple-system,BlinkMacSystemFont,sans-serif}p{color:#000;margin-bottom:15px;font:400 20px/1.5 -apple-system,BlinkMacSystemFont,sans-serif}h1{color:#000;margin:0 0 28px 0;font:700 54px/1 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01.01.2024

Астероид Полигимния может содержать химические элементы, которые неизвестны науке — Hi-News.ru»>/**/ article{display:block}body{font-size:14px;line-height:1}ol,ul{list-style:none;padding:0;margin:0}html,body{font:400 -apple-system,BlinkMacSystemFont,sans-serif}html,body,div,span,iframe,h1,p,a,img,ins,strong,b,form,article,time{margin:0;padding:0;border:0;font-size:100%;-webkit-text-size-adjust:100%;font-family:-apple-system,BlinkMacSystemFont,sans-serif;vertical-align:baseline;-webkit-font-smoothing:antialiased}body{font-size:14px;line-height:1;min-width:1124px}ol,ul{list-style:none;padding:0;margin:0}b,strong{font-weight:700}img{overflow:hidden;height:auto;max-width:100%;font:400 10px -apple-system,BlinkMacSystemFont,sans-serif}p{color:#000;margin-bottom:15px;font:400 20px/1.5 -apple-system,BlinkMacSystemFont,sans-serif}h1{color:#000;margin:0 0 28px 0;font:700 54px/1 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09.02.2024
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