With one the stomach growls, the other weakens, with the third aching head hungry. Experiencing hunger is very individual.
– You should learn to recognize the feelings of hunger and satiety so that you can eat according to your own needs, says the docent, nutritionist Leila Karhunen.
There is no need to fear hunger: it is a good feeling that tells us when we should eat.
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Eating and appetite are affected by many things other than the contents of the dinner plate: for example, where, with whom, and in what mood we eat. Therefore, the root cause can sometimes be difficult to distinguish.
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Among other things, these four reasons can affect hunger.
1. Hunger is a learned habit
For example, at lunchtime, the stomach often begins to strain, even though a moment earlier we were not yet hungry. It also affects how big a dish the food is served to us or what size plate we eat it from. According to research, more food comes from a large container and a large plate.
2. You always eat in a hurry
If for one reason or another you have fasted all day, no amount of food seems to quench your hunger in the evening. Calm eating, on the other hand, promotes the development of a feeling of satiety.
If we devour our food, the body’s natural regulatory system will not get involved and food should be eaten more than necessary.
– We have a great eating control system in our body that strives to ensure that energy intake and consumption match. It aims to keep our weight almost the same in the long run.
A regular meal rhythm supports the body’s innate variation in feelings of hunger and satiety. Napping, a strict diet, stress and emotional eating can in turn mess up our body’s messages.
3. You need more fiber
Some nutrients keep hunger away for longer than others. Most research evidence is on proteins and fiber. The insoluble fibers in bread and other cereal products slow down the passage of food through the digestive tract.
The soluble fibers of oats, fruits and legumes, in turn, slow the rise in blood sugar and maintain a feeling of satiety for longer.
4. Joy or fatigue can also be hungry
Emotions can both increase and decrease appetite.
It is individual how we respond to emotions by eating. One eats into grief, while on the other, sorrows can take away appetite completely.
Many devour delicacies also because they are tired. According to studies, persistent sleep deprivation predisposes to obesity.
Expert: Leila Karhunen, Associate Professor of Clinical Nutrition, University of Eastern Finland.
11.11. In the forthcoming good health magazine issue 13/21, we tell you what is behind the hunger messages. When you learn to distinguish the real cause of hunger, you effectively regulate hunger messages and get your eating balanced. Also includes filling vegetable pastes.
As a subscriber, you can read all issues of the Good Health magazine free of charge digilehdet.fiservice
Source: Hyvä Terveys by www.hyvaterveys.fi.
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