想吃甜食怎麼辦?從大腦科學來了解

你的大腦需要糖

- 能量減少,我們大腦解碼的能力也會下降[註1]
reduce energy

糖在腸胃如何作用


- 高糖高脂肪的食物會啟動我們的邊緣系統,讓我得到報酬,想要再吃
- 老鼠給naloxone, an opioid antagonist, 就變得不太想吃糖
- 有其他物質成癮的人,有比較高的比例想要吃糖
- 舌頭的甜味,腸胃裡的neuropod想要糖(a gut sensor cell),和大腦裡的神經細胞也想要糖[3]
  • 代糖只能取代舌頭的甜味
  • 腸腦軸線

減少吃甜食的方法

  • 多吃有營養且高品質的脂肪、蛋白質
  • 加一些酸性食物(檸檬汁)
  • 良好的睡眠可以減少對糖的渴求

注意不集中過動症會偏好甜食

不是甜食造成,但甜食會惡化狀況。

【🎧訂閱連結】


📰 -電子報 https://anatomind.com/newsletter
🎙-podcast https://open.firstory.me/user/anatomind/platforms
📺 -Youtube頻道: https://reurl.cc/nE11Ze
🏛️- 人生重開機課程 https://soanseng.gumroad.com/l/life-reboot

參考資料

  1. Padamsey, Z., Katsanevaki, D., Dupuy, N., & Rochefort, N. L. (2022). Neocortex saves energy by reducing coding precision during food scarcity. Neuron, 110(2), 280–296.e10. https://doi.org/10.1016/j.neuron.2021.10.024
  2. Wang, G.-J., Volkow, N. D., Wiers, C. E., Ramirez, V., Zehra, A., & Freeman, C. R. (2018). Impact of sugar on the body, brain, and behavior. Frontiers in Bioscience-Landmark, 23(12), 2255–2266. https://doi.org/10.2741/4704
  3. Buchanan, K. L., Rupprecht, L. E., Kaelberer, M. M., Sahasrabudhe, A., Klein, M. E., Villalobos, J. A., Liu, W. W., Yang, A., Gelman, J., Park, S., Anikeeva, P., & Bohórquez, D. V. (2022). The preference for sugar over sweetener depends on a gut sensor cell. Nature Neuroscience, 25(2), 191–200. https://doi.org/10.1038/s41593-021-00982-7
  4. Wachsmuth, H. R., Weninger, S. N., & Duca, F. A. (2022). Role of the gut-brain axis in energy and glucose metabolism. Experimental & molecular medicine, 54(4), 377–392. https://doi.org/10.1038/s12276-021-00677-w
  5. Farsad-Naeimi, A., Asjodi, F., Omidian, M., Askari, M., Nouri, M., Pizarro, A. B., & Daneshzad, E. (2020). Sugar consumption, sugar sweetened beverages and Attention Deficit Hyperactivity Disorder: A systematic review and meta-analysis. Complementary Therapies in Medicine, 53, 102512. https://doi.org/10.1016/j.ctim.2020.102512

發佈留言

發佈留言必須填寫的電子郵件地址不會公開。 必填欄位標示為 *

返回頂端