The small thing of "eating" is painful and happy for many people who want to control their weight: appetite comes, happiness and satisfaction when eating, but after eating too much, you will regret it, and then the next day you continue to repeat the cycle...
The appetite is too good, always can't help eating too much, may not be your self-control is too poor, recently published research shows that it may be because of the bacteria in the intestines, let you "prey" on food.
Life Times (search for "LT0385" within WeChat to follow) combines new research and interviews with experts to interpret several reasons why appetite is too good and teach you scientific adjustment.
Experts interviewed
Zhang Shengsheng, director of the Department of Gastroenterology, Beijing Hospital of Traditional Chinese Medicine affiliated to Capital Medical University
Professor Liu Side, Institute of Digestive Diseases, Southern Hospital, Southern Medical University
Fan Zhihong, Associate Professor, College of Food Science and Nutritional Engineering, China Agricultural University
Gut bacteria can "talk" to the brain
The intestines are known as the "second brain" of the human body. Previous studies have confirmed that the nervous system in the intestine can sense, receive, and respond independently of the brain, causing people to feel pleasant or uncomfortable.
In a recent study published in the top international journal Science, a team of scientists from France demonstrated a striking fact: there is a direct dialogue between gut bacteria and the brain, and neurons can directly sense bacteria and adjust appetite and body temperature control accordingly.
The researchers focused their attention on nucleotide oligomeric domain (NOD2) receptors, which help the immune system recognize fragments of the bacterial cell wall called cell wall peptides.
Genetic variants of the NOD2 receptor have previously been identified to be associated with digestive disorders, as well as neurological disorders and mood disorders.
The researchers initially observed that the NOD2 receptors in mice were expressed by neurons in different areas of the brain, particularly in the hypothalamus region. The hypothalamus manages important functions such as body temperature, reproduction, hunger, and thirst.
Older female mice, which lacked NOD2 expression in neurons, ate more and gained more weight than normal mice. The researchers explain that cell wall peptides in the gut, blood and brain are thought to be markers of bacterial proliferation.
Without the NOD2 receptor, these neurons are no longer inhibited by cell wall peptides. As a result, the brain loses control over food intake and body temperature.
The results showed that the structural components of gut bacteria can be directly perceived by hypothalamic neurons, thereby regulating feeding behavior, nesting behavior, and body temperature control (which may be gender- and age-dependent). The brain can use gut bacteria as an indirect measure of food intake, or it can directly measure the proliferation or death of bacteria caused by food intake.
Why some people have a particularly strong appetite
Just finished eating and hungry, the more I want to control the diet, the more hungry I feel, even if I am not hungry, I want to eat something... Too much appetite can be caused by the following reasons.
Ghrelin makes people want to eat
The body relies on central nervous system regulatory mechanisms to control "appetite," and when a commander in the hypothalamus receives signals from the body, the hypothalamus releases chemicals.
"Ghrelin" is one of them, which is mainly secreted by the stomach and is a key regulator of meals. Whenever we see tempting food, the concentration of ghrelin in the body rises, and the brain directs the body to "get down" to the food.
Nocturnal eating disorder affects appetite
"Nocturnal eclipse" is a disease caused by improper lifestyle, which is common in people who often stay up late, work the night shift, and eat irregular meals. The definition of "nocturnal eclipse syndrome" in the medical community includes anorexia in the morning, eating more at night and symptoms of insomnia, which can easily lead to gastrointestinal dysfunction.
Patients with nocturnal food should not only see the gastroenterology department, but also see the psychology department, excessive stress, poor emotional control can lead to the disease.
Illness can greatly increase appetite
Diabetes: Around the age of 35 or 40, suddenly have a strong appetite, are prone to hunger, but lose weight.
Thyroid disease: strong appetite, always feel tired, fatigue, fear of heat, easy to sweat, easy to emotional agitation.
Abnormal liver function: when the blood glucose concentration decreases, the liver cannot decompose the liver glycogen normally, and it is necessary to continue to consume glycogen in the blood, which is prone to starvation.
Hypothalamic syndrome: In addition to being prone to hunger, it is also manifested as obesity, drowsiness, headache, and vision loss.
Food caters to emotional needs
U.S. research has found that the desire to eat is also related to meeting emotional needs. For example, when people feel nervous or anxious, they are more likely to crave polysaccharide and fatty foods. Carbohydrates raise serotonin levels, temporarily relieve stress, reduce anxiety and maintain calm.
6 ways to help you control your appetite
For most people, reasonable control of appetite and maintenance of dietary balance can effectively avoid the burden of overeating and irregular diet on the body.
Usually, you can try to do the following things, "painless" to eat less.
Fix the time for three meals
When eating, the digestive system will be mobilized to secrete digestive juices, and in the long run, the brain and stomach will turn on memory function, and they will start working at mealtime. Breakfast is served from 6:30 to 8:30, lunch from 11:30 to 13:30, and dinner from 6:00 to 19:00.
Adjust the order of meals
Eat vegetables first, then eat protein, and finally eat carbohydrates with high blood sugar reactions, which is conducive to blood sugar control and weight loss, that is, eat vegetarian vegetables first, then eat meat dishes, and finally eat staple foods. People with a healthy stomach can also eat some fruit before meals, or drink a small bowl of light soup.
Eat plenty of easy-to-eat foods
High-fiber foods, such as vegetables, fungi, fruits, coarse grains, etc., make people have a strong sense of fullness, and are also recognized as low-calorie foods. White meats such as fish, shrimp, and chicken, or lean red meat, are low in fat and high in protein, making satiety last longer.
Be attentive when eating
The feeling of fullness can only be felt when concentrating on eating. While eating and talking, or watching TV while eating, it is difficult to feel the change in fullness, and unconsciously overeating.
Slow down your eating
Chewing slowly, prolonging meal times, stimulating the nerve center of satiety, and feeding back to the brain "I am full" signal. Try to eat breakfast in 15 to 20 minutes and lunch and dinner in about half an hour.
Don't stay up late
When you stay up late, in addition to being sleepy, you will also find opportunities for hunger. Regular work and rest, try not to stay up late, usually pay attention to emotional regulation, learn to release pressure. If you are too hungry at night, you can eat less high-fiber, high-protein or whole grain foods, such as whole wheat bread, bananas, almonds, milk, etc.
In addition, try to achieve "seven full" points per meal:
The feeling of seven points of fullness needs to be self-observed through diet, and it is roughly felt that the stomach is not yet full, but the enthusiasm for food has declined, and the rate of active eating has also slowed down significantly. ▲
Editor: Wang Xiaoqing
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