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Yaz geliyor, kilo verme telası da basladı... Kilo vermek istiyorsunuz ama bir türlü başaramayıp üstüne bir de kilo mu alıyorsunuz? Nedeni, doyurulması gereken bir duygusal açlık olabilir mi? Bazı zamanlarda sinir, stres, üzüntü, kaygı gibi farklı ruh hallerinde, bilinçli veya bilinçsiz şekilde besinlere yöneldiğiniz ve abartılı miktarda tükettiğiniz besinlerin, kendinizi geçici de olsa iyi hissettirdiğini yasadığınız oldu mu? Cevabınız 'Evet' ise duygulara bağlı yeme bozukluğu yasıyorsunuz demektir. Duygusal açlık çözüme ulaştırılmadığı takdirde, kişilerin kilo verme veya koruma sürecindeki tüm çabaları boşa çıkabilir. Nedeni ise; duygusal açlık sonucunda gelişen yeme davranışında, genelde az miktarda fazla kaloriler içeren şekerli, yağlı, abur cubur gıdalara olan yönelimdir. Uzmanlara, duygusal açlık ile nasıl basa çıkılabileceğini sorduk. İşte yanıtları...
Müge Güzey Akansel/Acıbadem Zekeriyaköy Beslenme ve Diyet Uzmanı
AY ÇEKİRDEĞİ, PEYNİR VE CEVİZ MUTLULUK VERİR Sizi mutlu eden besinleri değistirin Duygusal yeme davranış bozukluğu olanlar, genelde o anki duygu durumlarıyla bas etmek için yağlı ve şekerli besinleri tercih ederler. Çünkü bu besinler, dopamin seviyesinin artmasını sağlayarak kişinin mutlu olmasını ve duygu durumunun değişmesini sağlar. Bu zararlı besinler yerine başka bir mutluluk hormonu olan serotoninin öncü maddesi olan tiriptofandan zengin besinleri tercih edin. Bu besinler arasında muz, ay çekirdeği, peynir, ceviz ve avokadoyu sayabiliriz.
AYRAN TÜKETİN Meyve ve proteinden yararlanın Duygusal yeme isteği, tatlı veya kızarmış yiyecekler yerine meyve ve beraberinde bir protein kaynağı olan bir besin tercih edilerek biraz kısıtlanabilir. Tatlı yerine muz, ananas ve kuru meyveler gibi tatlı tadı baskın olan meyveler seçilebilir. Meyve yedikten sonra biraz bekleyip bir dilim peynir ya da bir bardak ayran gibi tuzlu ve protein içeriği olan bir besin tüketmek, doygunluğu sağlayarak daha fazla yemek yenmesinin engellenmesine yardımcı olur.
*Egzersiz yapın! Egzersiz yapmak mutluluk hormonu olan endorfinin artmasını sağlar ve bu sayede stres düzeyiniz azalarak duygusal yemeye geçiş zorlaşır. Duygusal yeme isteğinizin arttığı anda egzersize başlamak konusunda kendinizi zorlayın; bes dakika sonra yeme istediğiniz azalacaktır. Egzersiz imkanınız yoksa ufak yürüyüşler yapabilirsiniz. Akademik çalışmalar, düzenli egzersiz yapan kişilerde duygusal yeme oranının daha düşük olduğunu göstermektedir.
*Probiyotik kullanın Probiyotik mikroorganizmalar, kendi metabolizmalarıyla bağırsaklarda triptofan salınımına katkıda bulunur ve bu da serotonin yani mutluluk hormonun artısını sağlar. Probiyotik bakterileri (yararlıbakterileri) içeren besinler arasında probiyotik yoğurtlar ya da kefir sayılabilir. Eczanelerden temin edeceğiniz toz ya da tablet probiyotikleri de düzenli kullanmak, pozitif bir ruh hali sağlayarak duygusal yeme ataklarının sayısını azaltacaktır.
ŞEKER DENGELENİR *Düzenli beslenin Duygusal yeme davranış bozukluğu ile bas etmenin en iyi yollarından biri, düzenli beslenmektir.Düzenli beslenen bir birey haline geldiğinizde, ansızın beliren duygu durumuna yanıt olarak gelen yeme isteğinin aslında fizyolojik değil, duygusal yeme olduğunu daha rahat anlarsınız. Düzenli beslenmenin bir diger faydası da, sindirim sisteminin çalışmasını iyileştirmesi ve dolayısıyla kişinin mutluluk halini daha kolay yakalamasıdır. Düzenli beslenen kişilerde kan sekeri düzeni de daha iyi sağlandığı için, bu kişilerin stres düzeyleri de daha düşük olur ve bu, duygusal yeme eğilimini azaltır.
BİYOLOJİK AÇLIK *Yavaş yavaş ortaya çıkar. *Varlığını her türlü besin ile yok etmeniz mümkündür ve yemek yedikten sonra tamamen yok olur. *Öğünlerden iki-üç saat sonra başlar. *Gövde bölgesinde etkisini gösterir. (Mide yanması, karın guruldaması gibi) *Tatmin olma hissini sağlar.
DUYGUSAL AÇLIK *Bir anda ortaya çıkar. *Genellikle belli yiyeceklere yönelinir. (Pizza, çikolata, cips, gibi) *Boyun üstündeki bölgede etkisini gösterir. (Tatlı yemeyi hayal etmek) *Tok olmanıza rağmen yemeğe devam etmek istersiniz. *Pişmanlığa neden olur.
Hatice Marangoz / Galata Polikliniği Beslenme ve Diyet Uzmanı
STRESLİYKEN MELİSA VEYA PAPATYA ÇAYI TÜKETİN
*Duygusal açlığı durdurmak ve doyurmak için yapılacak ilk sey, gelen bir yeme krizi anında gerçekten aç olup olmadığınızın yanıtını almaktır.
*Eger bu sorunun yanıtı 'Hayır' ise; yapmanız gereken, büyük bir bardak su içmek tir. Su içmek, açlık ile basa çıkmadaki başarıda en önemli kontrol altına alma yöntemlerinden birisidir. Beynimizde susama ve acıkma merkezi aynı noktadan yönetildiğinden, gün içerisinde yeterli tüketilmeyen su miktarının uyarıları acıkma olarak algılanabilmektedir.
HİSSETTİKLERİNİZİ YAZIN
*Eger sorunun yanıtı 'Evet' ise; en son yemek yediğiniz saatin üzerinden iki üç saat geçmişse fiziksel açlığın göstergesi olabilir ve ufak bir ara öğün ile açlıgınızı giderebilirsiniz.
*Tükettiğiniz besinleri ve tüketimin ardından duygularınızı not alın. Duygularınızı ve tükettiklerini görmeniz zamanla farkındalık yaratacaktır. Besin tüketim kaydı tutmak ve duygularınızın karsısında nasıl tepki verdiğinizi görmek; sağlıklı beslenmenin hayatınıza yerlesmeşi ve besinlerle aranızdaki bağı çözebilmeniz açısından olumlu olacaktır.
GÜNE KAHVALTIYLA BAŞLAYIN
*Günde dört-beş öğün seklinde beslenmeye özen gösterin. Uzun süreli açlıklarından kaçının. Uzun sürelerin ardından gelebilecek açlıklar daha fazla besin tüketmenize sebep olur.
*Güne muhakkak her besin grubunu içeren zengin bir kahvaltı ile baslamayı alışkanlık haline getirin. Dengeli beslendiğinizden, her besin grubunu tükettiğinizden emin olun.
UYKUYU ATLAMAYIN *Kendinizi stresli hissettiğiniz dönemlerde melisa ve papatya çayı tüketebilirsiniz.
*Yeterli ve verimli bir uyku düzeni oluşturun. Uykunun kilo ve kontrol mekanizmasında önemli bir yer oluşturduğunu unutmayın.