为什么多饱都能再吃块甜点？研究：“甜点胃”有科学依据！
双语君约 5 分钟Have you ever pondered the phenomenon of consistently finding room for dessert when the dessert menu is presented? Researchers may have unraveled this mystery. The researchers at the Max Planck Institute for Biology of Ageing have discovered that the nerve cells responsible for inducing satiety post-meal also play a role in triggering sweet cravings following a meal.
大脑对甜食很“双标”
A report describes "a subset of neurons located in the hypothalamus—a deep brain region—that typically signal to us to stop eating post-meal. These neurons were found to drive sugar consumption in mice even post-satiation." Through brain imaging, researchers observed similar mechanisms in humans.
甜食会改变我们的大脑
Sugar overconsumption is one of the main drivers of poor health conditions such as obesity, Type 2 diabetes and cardiovascular disease. "What we choose to eat is controlled by our brain, but not all foods are equally 'rewarding' for the brain."
如何科学有效克制“糖瘾”
Research has also found that eating prebiotic fibre, found in foods like onions, garlic, asparagus and apples, causes changes in the gut bacteria that directly affect the brain, making you less likely to crave sugary foods. Switch to wholegrain bread, rice and pasta and leave the skins on potatoes for an immediate fibre boost.
▌足量摄入优质脂肪与蛋白质
每餐需确保优质脂肪与蛋白质的足量摄入。这两类营养素能在餐后显著延长饱腹时间、增加饱腹感，将对于饭后甜点的渴望降低。
Healthy fats, in the form of full-fat dairy, nuts, avocados and olive oil, and protein in nuts, eggs, fish and beans, are important in determining how satisfied you feel, so try to include them in every meal.
▌优先选用纯天然未加工的食物
超加工食品的成瘾性已获科学验证——食品制造商通过精确调控“糖-盐-脂肪”的黄金比例，刻意激活大脑愉悦中枢，这种令人欲罢不能的配比被称为“极乐点”（the bliss point）。研究表明，持续摄入超加工食品会使大脑奖赏系统敏感度降低，导致对天然甜味的感知阈值不断提高。
▌建立“正念饮食观”
营养师指出，大部分的甜食渴求实为情绪性进食。当人体处于压力状态时，皮质醇水平升高会触发对快速能量的需求，这种生理机制往往被误判为饥饿感。值得注意的是，情绪化摄入甜食后，有部分个体会产生自责情绪，反而加剧心理压力。
Try eating mindfully: we often eat a sugary snack because we are not tuned into our body's hunger signals. So before reaching for that biscuit, ask yourself these questions: How hungry am I on a scale of one to 10? If it's less than eight, you're not really hungry. Am I just bored or in need of a break? Perhaps have a cup of tea instead. Can I ride this out until the next meal?
▌吃甜点的时候，尽情地享受它
当选择享用甜点时，应当通过提升进食仪式感来获得更大满足，而非陷入“偷吃-愧疚”的恶性循环。研究显示，专注进食可提升多巴胺分泌效率，这意味着更小的分量就能获得同等的愉悦感。
Use a plate, sit down and enjoy your snack. You can make more nutritious sweet treats too. Have a square of dark chocolate with a teaspoon of nut butter to satisfy your sweet tooth in a more sustaining way. To put it simply, a holistic approach is the best way to deal with sugar cravings.
科学控糖没有捷径可走。坚持健康饮食、适量运动和保持良好心态，才是减少糖分依赖的最佳方法。
编辑：黎霈融
实习生：杨婧怡
来源：生命时报 阅外刊学英语
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