Pehea e ʻoki ai i kāu ʻono ke ʻike ʻia ma waho o ka kaohi

Anter

• ʻO ka Epidemic Overeating
• ʻO kou lolo kēia ma ka meaʻai
• Pehea mākou e pili ai i ka ʻai
• ʻAʻohe mana o ka pōloli? E ho'āʻo i kēia mau ʻōlelo aʻoaʻo e pale ai i ka ʻai
• Nānā no

ʻO Maura koʻu inoa, a he addict wau. ʻAʻole ʻino kaʻu mea koho e like me ka heroin a me ka cocaine. ʻAʻole, ʻo kaʻu mea maʻamau ... Haʻalulu au i kēlā me kēia kakahiaka a hiki i ka loaʻa ʻana o kaʻu hoʻoponopono, kūpono i ka palaoa palaoa holoʻokoʻa me ka jam blueberry. I nā pilikia, akā naʻe, puna pololei wau mai ka pahu.

Akā he mea hou aku ia. ʻIke, hiki iaʻu ke ʻano pupule i ka wā i pau ʻole ai koʻu ʻai. Ua hoʻomaka wau e kāhea i kuʻu ipo hope loa iaʻu he PB junkie ma hope o ka hōʻike ʻana i kekahi o kaʻu ʻano hana ʻano ʻē: mālama wau i kahi stash o ka liʻiliʻi ma mua o ʻekolu pahu i loko o kaʻu pahu kīʻaha — nā waihona no ka wā e hoʻopau ai wau i ka mea i loko o ka pahu fri.(Psst ... eia ke kumu he manaʻo maikaʻi ʻole e hoʻohālikelike i ka ʻano ʻai o kāu mau hoaaloha me kāu.) Ua hōʻike wau no kaʻu hopena pule mua ma kona keʻena me Trader Joe's Creamy a me paʻakai i loko o kaʻu ʻeke pō. A ua paʻa wau i kahi hue i loko o ka pahu lima ma mua o ko mākou hele ʻana i kā mākou huakaʻi ala mua. "He aha ka hāʻawi?" i ninau aku ai oia. Ua haʻi wau iā ia e loaʻa wau i kahi hoʻoheheʻe inā holo wau i waho. "Ua hoʻohui ʻoe!" i pane aku ai. Ua akaaka au; ʻaʻole ia he koʻikoʻi nui loa? I ke kakahiaka aʻe, ua kali au a hiki ʻo ia i ka ʻauʻau ma mua o ka ʻeli ʻana i kahi pahu hou o PB mai kaʻu ʻeke a ʻimi ʻino ʻana i kekahi puna. (Related: Nā mea a pau e pono ai ʻoe e ʻike e pili ana i nā Nut Butters)

Ua pili koʻu ex i kekahi mea. Ua ʻike ʻia kahi noiʻi e hoʻomaka nei i ke ʻano o ka pane ʻana o kekahi poʻe i ka meaʻai e like loa me ka hana a nā mea hana ʻino i nā lāʻau a lākou i kau ai. Hoʻohui ʻia, manaʻo kekahi mau loea i ka pae o ka hōʻāʻai meaʻai ma ʻAmelika Hui Pū ʻIa paha he maʻi ahulau.

"Pepehi ka ʻai nui a me ka momona i 300,000 mau ʻAmelika i kēlā me kēia makahiki ma muli o nā maʻi e like me ka maʻi kō, ka maʻi puʻuwai, a me ka maʻi ʻaʻai," wahi a Mark Gold, M.D., ka mea kākau o Kaʻai a me nā mea hōʻalo: He puke piha. "ʻOiai ʻaʻohe mea e ʻike pololei i ka nui o kēlā mau poʻe e lilo nei i ka meaʻai, manaʻo mākou he hapalua ia o ka huina."

ʻO ka Epidemic Overeating

Hiki i nā wāhine ke pilikia nui loa: 85 pakeneka o ka poʻe i hui pū me Overeaters Anonymous he wahine. "E ʻōlelo ka hapa nui o kā mākou lālā he pīhoihoi lākou i ka meaʻai a noʻonoʻo mau lākou e pili ana i kā lākou mea e hiki mai ana," wahi a Naomi Lippel, ka luna hoʻomalu o ka hui. "Ke kamaʻilio pū nei lākou e pili ana i ka ʻai ʻana a hiki i ka noe-a hiki i ka wā e ʻona maoli ai lākou."

Ua ʻike ʻia ka noiʻi haʻalulu ʻo ke ʻano o ka pane ʻana o kekahi poʻe i ka meaʻai e like loa me ke ʻano o ka hana ʻana o ka poʻe hoʻohana i nā lāʻau lapaʻau i hoʻopaʻa ʻia.

Lawe iā Angela Wichmann o Miami, ka mea i ʻai i ka ʻai a hiki i kona hiki ʻole ke noʻonoʻo pono. "Hiki iaʻu ke ʻai kokoke i nā mea āpau," wahi a Angela, 42, he mea hoʻomohala waiwai nona ke kaumaha he 180 paona. "E kūʻai au i ka ʻai ʻōpala a ʻai i loko o ke kaʻa a ʻai ʻole paha ma ka home. Ua hilahila a mihi mau ʻo ia ma muli o ka mana o kona ʻai ʻana i kona ola.

"Ua hilahila wau no ka hiki ʻole iaʻu ke hoʻomalu iaʻu iho. Ma ka hapanui o nā wahi o koʻu ola ua hiki iaʻu ke hoʻokō i kekahi mea aʻu i manaʻo ai - loaʻa iaʻu kahi Ph.D., a ua holo wau i kahi marathon. ʻO ka pilikia ka ʻai ʻana kekahi moʻolelo ʻē aʻe, ”i ʻōlelo ʻo ia.

ʻO kou lolo kēia ma ka meaʻai

Ke hoʻomaka nei ka maopopo ʻana o ka poʻe loea no ka poʻe e like me Angela, hoʻomaka ke koi i ka ʻai nui ma ke poʻo, ʻaʻole ma ka ʻōpū.

"Ua ʻike mākou he mau mea ʻino lākou i kekahi mau kaʻa kaʻa lolo e like me ka poʻe hoʻohana ʻino," wahi a Nora D. Volkow, M.D., ka luna o ka National Institute on Drug Abuse. ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi e hiki i nā poʻe momona nui, e like me nā mea hōʻāla lāʻau, loaʻa ka liʻiliʻi o nā mea loaʻa i loko o ko lākou lolo no ka dopamine, kahi kemika e hoʻopuka i nā manaʻo o ke olakino a me ka ʻoluʻolu. ʻO ka hopena, pono i nā mea addicts meaʻai nā mea hou aku o kahi ʻike leʻaleʻa - e like me ka mea ʻai - e manaʻo maikaʻi. He pilikia nō hoʻi lākou i ka pale ʻana i nā hoʻowalewale. (Pili: Pehea e loaʻa ai i nā kuko, e like me kahi loea loiloi kaumaha)

"He nui ka poʻe e kamaʻilio e pili ana i ka ʻai ʻana i ka meaʻai; e pili ana i ka hana nui ʻana ʻoiai ʻike lākou i ka maikaʻi ʻole o ko lākou olakino; e pili ana i nā hōʻailona withdrawal e like me ke poʻo poʻo ke hoʻōki lākou i ka ʻai ʻana i kekahi mau mea, e like me nā mea momona kiʻekiʻe, "wahi a Chris E. Stout, luna hoʻokele. luna hoʻomaʻamaʻa a me nā hopena ma Timberline Knolls, kahi kikowaena lapaʻau ma waho o Chicago e kōkua ana i nā wahine e lanakila i nā maʻi ʻai. A e like me ka mea inu ʻona, e hana ka mea ʻai meaʻai i nā mea a pau e hoʻoponopono ai. "Lohe pinepine mākou e pili ana i nā mea maʻi e kau nei i nā kuki i loko o ko lākou kāmaʻa, kā lākou kaʻa, ʻoiai ma ke kaupaku o ko lākou hale i lalo," wahi a Stout.

ʻIke ʻia ʻo ka hana o ka lolo i ka hoʻoholo ʻana i ka mea a me ka nui o kā mākou ʻai ʻana ma mua o ka mea a ka hapa nui o nā ʻepekema i noʻonoʻo ai. I loko o kahi noiʻi hoʻāʻo ʻana ma ka US Department of Energy's Brookhaven National Laboratory, ua ʻike ka mea noiʻi nui ʻo Gene-Jack Wang, MD, a me kāna hui i ka wā e piha ai ka mea momona, ʻokoʻa nā wahi like ʻole o kona lolo, me kahi ʻāpana i kapa ʻia ʻo ka hippocampus. He ala kamahaʻo e like me ka mea e hana ʻia ke hōʻike ʻia ka mea hoʻohana lāʻau i nā kiʻi o nā mea lāʻau.

I loko o kahi noiʻi haʻihaʻi honua ma ka US Department of Energy's Brookhaven National Laboratory, ua ʻike ka mea noiʻi nui ʻo Gene-Jack Wang, MD, a me kāna hui i ka piha ʻana o kahi mea momona, aia nā wahi like ʻole o kona lolo, me kahi wahi i kapa ʻia ʻo hippocampus, i ka kahi ala e like pū me ke kahaha me ka mea e hana ʻia ke hōʻike ʻia kahi mea hoʻohana hoʻomāinoino i nā kiʻi o nā lāʻau lāʻau lāʻau.

He mea nui kēia no ka mea ʻaʻole ka hippocampus wale nō ke kuleana o kā mākou pane a me ka hoʻomanaʻo akā pili pū kekahi i ka nui o nā meaʻai a mākou e ʻai ai. Wahi a Wang, ʻo ia hoʻi, ma kahi o ka ʻōlelo ʻana iā mākou e ʻai wale i ka wā pōloli, hana ko mākou lolo i kahi helu paʻakikī: E noʻonoʻo lākou i ke kaumaha a me ka huhū, ka nui o kā mākou meaʻai hope a me ka maikaʻi. ua hoʻoluʻolu iā mākou, a me ka hōʻoluʻolu i loaʻa iā mākou i ka wā ma mua mai ka ʻai ʻana i kekahi mau meaʻai. ʻO ka mea aʻe āu e ʻike ai, ʻo ka mea maʻalahi i ka ʻai nui ʻana i ka ʻīlio hae i lalo i kahi pahu hau a me kahi ʻeke kīkī.

No Angela Wichmann, ua huhū ka manaʻo i alakaʻi ʻia i kāna binges: "Ua hana wau i mea e hoʻopau ai iaʻu iho i ka wā i hoʻohaʻahaʻa ai iaʻu, e like me ka pilina, ke kula, ka hana, a me ke ala ʻaʻole hiki iaʻu ke hoʻomau i koʻu kaumaha," wahi āna. . (E nānā i ka moʻolelo #1 e pili ana i ka ʻai ʻana i ka naʻau.) ʻElua mau makahiki i hala aku nei, ua komo ʻo Angela i kahi hui kōkua ponoʻī no ka poʻe ʻai nui a lilo i kahi kokoke i 30 paona; ke kaupaona ʻo ia i kēia manawa 146. ʻO Amy Jones, 23, o West Hollywood, Kaleponi, i ʻōlelo ʻo kāna makemake e ʻai ua hoʻoikaika ʻia e ka luhi, ka pīhoihoi, a me nā manaʻo pulakaumaka. "ʻAʻole hiki iaʻu ke hoʻōki i ka noʻonoʻo ʻana i ka meaʻai aʻu i makemake ai a hiki i koʻu ʻai ʻana ia mea," wahi a Amy, ka mea i manaʻo iā ia iho he mea hoʻohui i ka cheese, pepperoni, a me ka cheesecake - nā meaʻai i pāpā loa ʻia e kona makuahine i kona wā ʻōpio keu.

Pehea mākou e pili ai i ka ʻai

Ua ʻōlelo ka poʻe loea e hiki i kā mākou ola pahū a paʻa i ka jam ke hoʻoikaika i ka hoʻohui i ka meaʻai. "ʻAno ʻai ka ʻAmelika no ka mea pōloli lākou," wahi a Gold. "ʻAi lākou no ka leʻaleʻa, no ka mea makemake lākou e hoʻonui i ko lākou ʻano, a no ka mea ua kaumaha lākou." ʻO ka pilikia, nui ka meaʻai (ʻoiai ma ke keʻena!) E lilo ana ka overindulging, ʻā, i ʻāpana keke. "Pono ʻo Neanderthals e ʻimi no kā lākou meaʻai, a i ke kaʻina hana ua mālama lākou iā lākou iho i kahi ʻano nui," e wehewehe ana ʻo Gold. "Akā i kēia lā, ʻo ka 'hahai holoholona' ʻo ia hoʻi ka holo ʻana i ka hale kūʻai a kuhikuhi i kekahi mea i ka hihia kīʻaha."

ʻO nā hōʻailona noʻonoʻo e koi ana iā mākou e ʻai e pili ana i kēlā mau manaʻo ola kahiko: ʻōlelo ko mākou lolo i ko mākou kino e hoʻopaʻa i ka wahie hou aʻe, inā he manawa ma mua o ka loaʻa ʻana o ka ʻai hou. Hiki ke ikaika loa kēlā kaʻa no kekahi poʻe ʻo ka ʻike ʻana i kahi hale ʻaina punahele e hoʻomaka ai i ka binge, wahi a Gold. "I ka manawa i hoʻokumu ʻia ai kēlā makemake, he mea paʻakikī loa ke kāohi ʻana. ʻO nā leka i loaʻa i ko mākou lolo e ʻōlelo nei, 'Ua lawa au' ua ʻoi aku ka nāwaliwali ma mua o ka poʻe e ʻōlelo nei, 'ʻAi, ʻai, ʻai.'

A e nānā kākou, ua lilo ka meaʻai i mea hoʻowalewale a ʻoi aku ka maikaʻi o ka ʻono ma mua o ka wā ma mua, ʻo ia ka mea e makemake nui ai mākou. Ua ʻōlelo ʻo Gold ua ʻike ʻo ia i kēia kiʻi i loko o kāna lab. "Inā hāʻawi ʻia ka ʻiole i kahi kīʻaha piha i kahi mea ʻono a ʻokoʻa, e like me ka pipi Kobe, e ʻai ʻo ia iā ia iho a ʻaʻohe mea i koe—e like me kāna e hana ai inā hāʻawi ʻia ʻo ia i ka dispenser piha i ka cocaine. he kīʻaha kīʻaha ʻiole kahiko a ʻai wale ʻo ia e like me kāna pono e holo mau ai ma kāna huila hoʻoikaika kino."

ʻO nā meaʻai kiʻekiʻe i ke kalapona a me ka momona (e noʻonoʻo: french fries, kuki, a me ke kokoleka) ʻo ia ka mea maʻamau, ʻoiai ʻaʻole ʻike ka poʻe noiʻi i ke kumu. Hoʻokahi kumumanaʻo e hoʻonāukiuki kēia mau meaʻai i ka makemake no ka mea ke kumu o nā spike wikiwiki a me nā hana keaka i ke kō kō. Ma ke ala like ʻo ka puhi ʻana o ka cocaine i ka mea ʻoi aku ka maikaʻi ma mua o ka honi ʻana iā ia no ka mea ʻoi aku ka wikiwiki o ka lāʻau i ka lolo a ʻike ʻia ka hopena, ua manaʻo kekahi poʻe loea e hoʻopili paha mākou i nā meaʻai e wikiwiki ai, nā loli ikaika i loko o kā mākou kino. (Ma hope aʻe: Pehea e ʻoki ai i ke kō i nā lā 30-me ka pupule ʻole)

Pono e pili ana i kēia manawa, inā ʻaʻole nui ʻoe i ke kaupaona, e noʻonoʻo paha ʻoe ʻaʻole ʻoe e hopohopo e pili ana i kahi mea e hana ai me ka makemake ʻole i waho o ka kaohi. hewa. "E lilo paha kekahi o mākou i mea ʻai compulsive," wahi a Volkow. "ʻO ka mea i hoʻomalu ʻia ke kaumaha e hiki ke loaʻa i kahi pilikia, ʻoiai ʻaʻole ʻo ia e ʻike i ka mahalo i ka metabolism kiʻekiʻe."

No laila, he mea ʻāpīpī-pīpaka paha wau — a i ʻole makaʻu i ka lilo ʻana i hoʻokahi? "Pono ʻoe e hopohopo inā pili kahi hapa maikaʻi o kou lā i kāu ʻano meaʻai," wahi a Stout. "Inā ʻoi ka meaʻai i kou manaʻo, a laila pilikia ʻoe." Phew! Wahi a kēlā mau pae hoʻohālike, ua maikaʻi au; Manaʻo wau e pili ana iā PB wale nō ke ala au. No laila ʻo wai ka pilikia? "ʻO ka mea wahaheʻe e pili ana i ka nui o ka meaʻai āna e ʻai ai - ʻoiai nā fibs liʻiliʻi - pono e makaʻala," wahi a Stout. "He pilikia nō hoʻi inā hūnā ʻo ia i ka meaʻai, inā ʻai pinepine ʻo ia i mea e hōʻoluʻolu ʻole ai ʻo ia, inā ʻo ia e hoʻopaʻa mau iā ia iho a hiki i kahi e hiamoe maikaʻi ʻole ai ʻo ia, a inā manaʻo ʻo ia ka hewa a hilahila paha i ka ʻai ʻana."

ʻO ka hope, inā e hoʻāʻo ʻoe e lanakila i kahi maʻamau meaʻai, e hoʻoikaika. "I ka wā i hoʻomohala ai ʻoe i nā maʻamau olakino, ʻoi aku ka maikaʻi o ka ʻai ʻole e like me ka mea i manaʻo ʻia e hana," wahi a Lisa Dorfman, R.D., he meaʻai meaʻai a me ka mea nona ka The Running Nutritionist.

ʻAʻohe mana o ka pōloli? E ho'āʻo i kēia mau ʻōlelo aʻoaʻo e pale ai i ka ʻai

Inā ʻaʻohe ou pilikia ʻai-koi, e noʻonoʻo ʻoe i kahi laki. Eia nō naʻe, ʻōlelo ka poʻe loea he mea nui e hana i nā hana e pale aku ai i ka hoʻomohala ʻana. "ʻOi aku ka paʻakikī o ka hoʻopaʻa ʻana i ka meaʻai ma mua o ka waiʻona a i ʻole nā ​​​​lāʻau lapaʻau," wahi a Dorfman. "ʻAʻole hiki iā ʻoe keʻoki i ka meaʻai mai kou ola; pono ʻoe e ola ia."

Maʻaneʻi, ʻehiku mau hoʻolālā no ka mea e kāohi ai i ka pōloli a hoʻoliʻiliʻi i kou makemake.

1. Hana i kahi hoʻolālā a pili iā ia. ʻO ka ʻai ʻana i nā meaʻai maʻamau i kēlā me kēia pule e kōkua iā ʻoe mai ka noʻonoʻo ʻana i nā meaʻai e like me ka uku, wahi a Dorfman. "Mai hoʻohana i nā mea hōʻoluʻolu e like me ka hau kalima i makana na ʻoe ma hope o kahi lā paʻakikī." E ho'āʻo i kēia 30-lā shape-up-your-plate luʻi e aʻo ai i ka hoʻolālā meaʻai olakino.
2. Mai ʻai i ka holo. Hoʻopilikia ko mākou lolo inā ʻaʻole mākou e noho i lalo i kahi papaʻaina me ka ʻōpala ma ka lima, wahi a Stout. Pono ʻoe e ʻai i ka ʻaina kakahiaka a me ka ʻaina awakea i loko o kāu lumi kuke a i ʻole lumi ʻaina e like me ka hiki, hiki iā Dorfman ke hoʻohui. Inā ʻole, hiki iā ʻoe ke hoʻopau iā ʻoe iho e ʻai i kēlā me kēia manawa, ma nā wahi āpau - e like me ke wā e moe ana ʻoe ma ka moe e nānā ana i ke kīwī.
3. Hōʻalo i ka noshing i loko o ke kaʻa. "E helu ana kou pūhaka i mea ʻai, akā ʻaʻole e helu kou lolo," wahi a Stout. ʻAʻole wale ia, akā hiki iā ʻoe ke hoʻomaʻamaʻa koke, e like me kekahi o nā ʻīlio a Pavlov, e ʻai ai i nā manawa āpau ma hope o ka huila. "ʻO ke ala like e makemake ai ka poʻe puhipaka i kahi kūpaka i kēlā me kēia manawa inu lākou, maʻalahi e maʻa i ka loaʻa ʻana o ka meaʻai i kēlā me kēia manawa ma ke ala," i ʻōlelo ʻo ia.
4. ʻAi i kahi meaʻai māmā olakino 30 mau minuke ma mua o ka pāʻina ʻana. Hiki iā ia ke lōʻihi o ka hapalua hola no nā hōʻailona piha e huakaʻi mai ka ʻōpū i ka lolo. Ke hoʻomaka koke ʻoe e ʻai, e ʻōlelo ʻo Dorfman, ʻo ka wikiwiki o kou ʻōpū e loaʻa ka leka i kou lolo ua lawa kāu meaʻai. E hoʻāʻo i ka ʻāpala a i ʻole ka piha lima o nā kāloti a me nā punetēpē ʻelua o hummus.
5. E hoʻopau i kāu mau mea ʻai. "Inā ʻaʻole hiki iā ʻoe ke kaohi i kou ihu ke nānā nei ʻoe i ka manawa nui, a laila mai noho i mua o ke kīwī me kahi pola o nā meaʻai māmā," wahi a Dorfman. (E pili pū ana: He maikaʻi ʻole ka ʻai ʻana ma mua o ka moe?)
6. E hoʻohaʻahaʻa i kāu mau kīʻaha. "Inā ʻaʻole piha kā mākou mau papa, makemake mākou e hoʻopunipuni, e like me kā mākou i ʻai ʻole ai," wahi a Gold. ʻAʻole ka mana o ka ʻai? E hoʻohana i kahi kīʻaha meaʻai no kāu ʻai.
7. Hoʻoikaika kino, hoʻoikaika kino, hoʻoikaika kino. E kōkua ʻo ia iā ʻoe e mālama i ke kaumaha olakino, a hiki iā ia ke pale i ka ʻai paʻakikī no ka mea, e like me ka meaʻai, hoʻopuka ia i ka hoʻomaha kaumaha a me ka manaʻo o ka maikaʻi, wahi a Dorfman. Ua wehewehe ʻo Gold, "He mea maikaʻi loa ka hana ʻana ma mua o ka ʻai ʻana. Ke piʻi aʻe kāu metabolism, hiki iā ʻoe ke loaʻa i ka hōʻailona 'Ua piha au' wikiwiki, ʻoiai ʻaʻole mākou maopopo ke kumu."

Nānā no