By: Tayler Glenn
Did that breakfast donut leave you daydreaming of another all morning? Are you someone who heads to the breakroom for a candy bar to get past that afternoon slump? You aren’t alone! Sugar is a sneaky, addictive substance that isn’t easy to walk away from, or even avoid if we’re being honest. A modern lifestyle usually includes highly processed foods, inconsistent sleep schedules, and lack of movement, and cravings are a growing symptom. But, that doesn’t mean we can’t find a way out!
在早上食過甜麵包後，你有沒有一整天都在想食多一個甜麵包？ 你是不是會在下午小休的時間去休息室食糖果店度過慢長下午？ 並不是只有你有經歷過！ 糖是一種偷偷摸摸，容易使人上癮的物質，說實話，糖很難輕易擺脫，甚至很難可以避免。 現代生活模式通常包括加工食品，睡眠時間不定時以及缺乏運動，並且特別渴望想食某種食物越來越成為一種普遍症狀。 但這並不代表著我們沒有其他解決方法！
Why do we crave sugar? 為什麼我們渴望糖？
There are a number of reasons behind sugar cravings, but some suggest that the craving is hard-wired. Carbohydrates tell your brain to stimulate the release of the chemical serotonin, or “the feel-good chemical”. As sugar is a carbohydrate, it causes this chemical to be released as well as endorphins which cause a natural “high”.[1]
As we age, this natural desire for sweet foods continues and is actually reinforced over time as your body receives that physiological sense of reward. When food was scarce or immediate energy was constantly required, these cravings were key for survival. In today’s world where sugar is added to a number of processed foods, hidden with new terminology, and often cheaper than healthy options, it has become much more harmful.
對糖的渴望背後有很多原因，但有一些原因表明對糖的渴望是必然的。 碳水化合物會告訴你的大腦去刺激釋放化學物5-羥色胺或“使人感覺良好的化學物質”。 由於糖是碳水化合物，它會導致這種化學物質以及內啡肽的釋放，而內啡肽會導致天然的“興奮”。[1]
隨著年齡的增長，對甜食的這種自然渴望持續不斷，並且隨著時間的流逝，隨著你的身體獲得這種生理上的滿足，這種渴望逐漸增強。 當食物缺乏或持續需要即時能量時，這些渴望是生存的關鍵。 在當今的世界中，糖已被添加到許多加工食品中，被新的術語所掩蓋，並且通常比健康食品便宜，因此它變得更加有害。
How to beat sugar cravings: 如何克服對糖的渴望：
If you struggle with sugar cravings, here are a few ways to help cut the sneaky, addictive ingredient out of your life:
Eat Regularly
Waiting too long between meals can leave you reaching for a sugary, fatty foods to satiate those hunger cues. Incorporating snacks between larger meals (i.e. a morning + afternoon snack) can help stave off midday cravings and prevent the spikes + dips in blood sugar levels! Planning your eating times and choosing healthy combinations including fiber + healthy fats are great ways to stay satisfied and able to make healthy choices!
Use Gentle Sweeteners + Spices
Adding cinnamon to your coffee, smoothie, sweet potato, or anything else you can think of is a great way to take a step away from sugar. This warming spice has proven especially beneficial for satisfying cravings + leveling blood sugar levels because it tastes sweet and satisfies your taste buds![2] All of this without causing sugar spikes + the dreaded crash. For maximum benefits, splurge a little on the slightly more expensive Ceylon cinnamon.
Get Moving
Did you know that exercise releases many of the same endorphins as sugar? It doesn’t have to be a 5-mile run or 60-minute kickboxing cardio class, but being physically active can help you ward off cravings while you’re improving your cardiovascular health. Try going for a brisk walk, jumping rope, or a quick bodyweight workout when you know those cravings are about to hit! This is great news for those of us trying to shed a few excess pounds since the exercise will burn calories while helping you avoid them in their worst form in the first place.
Catch Some Z’s
Sleep deficiency has been linked to a number of health risks. But, it can have a large impact on your cravings, too! It is vital for balancing blood sugar and regulating the hormones in your body that manage insulin levels, but the cognitive effects aren’t to be ignored. When you’re tired, you have less willpower and are more likely to give in to the initial craving which can put you right in the middle of another blood sugar see-saw. Making sleep a priority should be at the top of your list!
Give In A Little
Have you ever heard the phrase “Learn to bend so you don’t break”? If you’re trying to walk away from intense sugar cravings, that phrase definitely applies! If you just feel like you have to have it, try giving in in the most satisfying way possible!
You can:
- Pair chocolate chips with a handful of almonds
- Reach for a cold apple or frozen banana
- Whip up a protein or nutrition shake
- Choose a smaller, decadent treat instead of a cheaper but less satisfying one
- Eat mindfully
如果你渴望吃糖，可以通過以下幾種方法來減少這個偷偷摸摸的，令人上癮的成分：
定期吃
兩餐之間等待時間過長可能會使你想吃些含糖的高脂肪食物，以緩解飢餓感。在正餐之間加入零食（即早晨+下午零食）可以幫助避免在中午的渴望，並防止血糖水平飆升和下降！計劃飲食時間並選擇包括纖維+健康脂肪在內的健康組合，是使你感到滿足並做出健康選擇的好方法！
使用溫和的甜味劑+香料
在咖啡，冰沙，蕃薯或其他任何你能想到的東西中添加肉桂粉，是遠離糖分的好方法。事實證明，這種調味香料特別有益於滿足渴望+調節血糖水平，因為它味道甜美，可滿足你的味蕾！[2] 所有這些都不會引起血糖水平突然上升和突然能量下降。為了獲得最大的好處，請花一點點較貴的錫蘭肉桂粉。
動起來
你知道運動會釋放出許多與糖相同的內啡肽嗎？你不一定要跑5英里或60分鐘的跆拳道有氧運動，但保持身體活躍可以幫助你避免渴望食物，改善健康的心血管疾病。當你知道這些你將會有食物的渴望，請嘗試快步走，跳繩或進行快速體重鍛煉！對於我們這些想要減掉多餘體重的人來說，這是個好消息，因為該運動會燃燒卡路里，同時首先幫助你避免以最壞的形式攝取卡路里。
充足睡眠
睡眠不足與許多健康風險有關。但是，它也會對你的渴望產生重大影響！這對於平衡血糖和調節體內控制胰島素水平的荷爾蒙至關重要，但認知作用不容忽視。當你感到疲倦時，你的意志力就會降低，並且更有可能屈服於最初的渴望，這會讓你置身於另一次血糖蹺蹺板之中。將睡眠列為首要任務！
屈服一點
你是否曾經聽過“學會彎曲以免摔傷”這句話？如果你想擺脫強烈的食糖渴望，那句話絕對適用！如果你只是想擁有它，請嘗試以最令人滿意的方式讓步！
你可以：
- 將朱古力片與少量杏仁配搭
- 嘗試冷蘋果或冷凍香蕉
- 製作蛋白質或營養奶昔
- 選擇較小，較貴的食物，而不是便宜但不令人滿意的食物
- 注意飲食
Whatever you do, make sure you find a balance between being accountable and going easy on yourself. Gaining control over sugar cravings can be a process. So, it’s important to take small steps and make manageable changes over time. With a little patience and persistence, you won’t even think twice when you walk past the candy aisle!
無論你做什麼，都要確保在問責和輕鬆對待自己之間找到平衡。 控制食糖的渴望可能是一個過程。 因此，慢慢一步步採取一些可行的改變非常重要。 有一點耐心和毅力，當你走過賣糖果的走廊時，你甚至都不會停下來！
What tips do you have for beating sugar cravings? Let us know in the comments!
你有什麼秘訣來擊敗食對糖份渴望？ 讓下面留言給我們知道！
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