When it comes to "starch", everyone will think of "fat". Therefore, most people choose not to eat starch as a quick weight loss method. In fact, the glucose that the brain "only likes to eat" is converted from starch. When starch is not eaten, the blood sugar concentration will become lower, and the body will activate the physiological protection mechanism. At this time, a large amount of stress hormone - Cortisol will be secreted. , to promote the body's own synthesis of blood sugar to stabilize blood sugar concentration.
Schematic／
However, when cortisone increases significantly, the concentration of serotonin and dopamine decreases, leading to pessimistic emotions such as low mood and anxiety. Under this low blood sugar and the overlapping of negative emotions, the body activates the food cue ability of junk food. "Ordering" your body to find sweets, such as chocolate, ice cream and other junk food, can be called "Comfort Food". At this time, even your willpower can't be controlled.
The trouble is, this kind of happiness disappears very quickly, mainly because of the junk food eaten, the blood sugar concentration in the body fluctuates wildly, and the brain will be instantly in a high blood sugar environment and become overly "excited". At the same time, a large amount of insulin Secretion, take away most of the blood sugar from the brain, and instantly return the brain to a low blood sugar environment, the brain will feel very depressed and unhappy.
Furthermore, these excess blood sugar will rapidly synthesize fat, especially abdominal fat accumulation, resulting in more and more fat loss. It can be seen that losing weight by not eating starch is the wrong way, which may make it easier for youFeeling exhausted and giving up on weight loss plans.
Is it really comforting to eat sweets, high-fat foods in a bad mood or stress? In fact, the 2019 Journal of Psychoneuroendocrinology showed that junk food did not significantly reduce negative emotions and relieve stress. What are some good ways to free us from emotional eating?
As mentioned earlier, the brain likes to eat glucose, and it only chooses "complex" starchy foods (whole grains), because the body must take some time to digest and absorb, so the blood sugar concentration in the body is stable, so that the brain can be effective Use it to keep your emotions stable.
Therefore, it is recommended that everyone "quit sugar", and the staple food is mostly unrefined whole grains, such as changing white rice to brown rice, and Western-style bread to whole-wheat bread.
A retrospective study in the Journal of Nutrition in 2020 confirmed that, as mentioned earlier, blood sugar stability is an important key to a good mood. Fruits and vegetables are rich in dietary fiber, especially vegetables with high fiber content. When eaten into the intestines, the same The natural fence can prevent the sugar in the food from being absorbed immediately, so that the blood sugar can rise slowly.
In addition, vegetables and fruits are also rich in antioxidant phytochemicals, which are very helpful for increasing the antioxidant capacity of the brain, so that brain cells can control emotions well.
More and more studies have confirmed that the intestinal flora is the "second brain" of the human body, and there is also a "bacteria-gut-brain axis MicrobThe theory of "iota-Gut-Brain axis" means that gut bacteria can communicate with the central nervous system of the brain through the enteric nerve, thereby affecting the emotional management behavior of the brain, such as: regulating anxiety, reducing pain, etc.
Studies have found that dairy products containing probiotics can maintain good gut bacteria and significantly improve mental health. The National Health Administration advocates "six formulas for my dinner plate" - a cup of milk every morning and evening,
Do you feel less craving for sweets when you're done exercising? Exercise has been shown to improve not only body metabolism, but also brain function. Animal experiments have found that after exercise training in rats on a high-fat diet, the aging hippocampal tissue in the brain can be repaired to achieve anti-anxiety behavior.
Many randomised controlled trials (RCTs) have demonstrated, too, that resistance exercise improves symptoms of psychiatric disorders such as anxiety sensitivity, distress tolerance.
However, experts also suggest that sports training still requires professional sports coaches to give different types of exercise prescriptions according to individual conditions, including exercise frequency, exercise intensity, exercise time and exercise type.
◎ This article is excerpted from / Tai'an Medical News Issue 271 ◎ Written / Tai'an Hospital Dietitian Chen Yujun (Winnie) ◎ Image source / Dazhi Image / Shutterstock
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