【點樣改善糖上癮?】- 營養生Negimen


【點樣改善糖上癮?】之前已經向大家介紹過有關糖上癮的症狀,但怎樣解決糖上癮呢?又有什麼食物或飲食習慣可以幫助減少對糖的渴求呢?


避免攝取代糖

因代糖甜度較天然的糖高出百或千倍,容易降低味蕾對甜的敏感度。代糖只減少卡路里擇取,但未能減少對大腦的影響機制。


以水果代替甜食

雖然水果含有果糖,但同時含有多種抗炎、抗氧化物如花青素、維他命C或維他命E減少糖對身體傷害。


定時進食份量足夠且含有多種營養素的正餐

一餐內含有蛋白質、纖維及脂肪有助促進新陳代謝,亦減少因整晚未有進食而血糖降低所引起的糖渴求。4至6小時進食一次亦可避免血糖短時間內升跌變代過大。


希臘乳酪

提供益生菌令消化系統中的腸道微生態有所保護及平衡當中益菌壞菌水平。高蛋白質亦可延長飽肚感,減少對零食或甜食的渴求。


全穀物、果仁及蔬菜

三者不單可提供纖維及脂肪延長飽肚感,亦提供鎂及維他命B,有助身體製造血清素,降低糖上癮嚴重程度。


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【How to deal with sugar addiction?】The symptoms of sugar addiction have previously been discussed, but how to deal with sugar addiction? Are there any food or eating habits which stop our sugar craving?


Avoid sweetener intake

Since artificial sweeteners are hundreds or thousands times sweeter than sugar, they may make your taste buds less sensitive to sweetness. Although it reduces your total calories intake, it has no effect on minimising the influence to your brain.


Replace sugary food with fruits

Although fruits contain lots of sugar, they are natural sugar with lots of nutrients like anthocyanin, vitamin C or vitamin E with anti-inflammatory effects.


Have a sufficient meal with various nutrients regularly

A balanced meal with protein, fibre and fat can help in boosting your metabolism and stopping your overnight hunger to avoid too low blood sugar level. Regular meal intervals of 4-6 hours also avoid sudden blood sugar spike and drop.


Greek yogurt

Providing probiotics to balance and protect our gut bacteria for digestive system health. It also provides proteins to prolong our satiety to reduce sugar cravings.


Whole grains, nuts and vegetables

Not only do they provide dietary fiber and fats to keep you feeling full, but also provide high levels of magnesium and vitamin B to reduce your desire for sugar.


Negimen Team is always here to support and provide healthy eating tips. Visit our website, subscribe and follow for more information! Please feel free to leave us a comment if you have any enquiry.


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