生活習慣病の栄養と予防・治療

もっともっと食べたい病の治し方

 

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食べても食べても、もっと食べたい!

お腹は確かに、膨らんでいる。
でも、もっと食べたい。
どうして、食べても食べてもお腹が空くんだろう?

「もっともっと食べたい病」が増殖中。
その原因、いくつかタイプがあります。

もっともっと食べたい病のタイプ分類

  1. 待てないさん
    満腹中枢が反応する食事開始から20分より前に過食してしまう早食いタイプ。
  2. お粗末さん
    食事の内容が基本的にエサレベル。
    糖分や脂質は高いけど、ビタミン・ミネラルが不足している高カロリー低栄養の食事をしていると、体はビタミン・ミネラルを補って欲しくて食事を求めるのだが、入ってくるのは糖分や脂質ばかりという負のスパイラル。
  3. ジェットコースターさん
    血糖値が急上昇する甘いものや精製された炭水化物を多く食べるタイプ。
    ①血糖値が跳ね上がり、
    ②それを抑えるために血糖低下ホルモンのインスリンが過剰分泌
    ③逆に血糖値が急激に低下して
    ④体が危機を感じて血糖値を上げるために交感神経が刺激される
    (ひどい場合は、イライラ・ソワソワ・ドキドキの不安神経症・パニック様の症状になる)
    ⑤交感神経の刺激で、食欲が湧いてしまう
  4. 快楽カモ〜ンさん
    ストレスが慢性的に高まると快楽や幸福感を司る脳内の神経伝達物質ドーパミンの分泌が不足。
    ドーパミン分泌を求めて、甘いものを食べてしまいます。
    タバコや覚せい剤の依存も、このドーパミン分泌に依存している状態です。
  5. 心ぽっかりさん
    心と体はリンクしているので、心が空腹状態だと、体の空腹と勘違いして過食に走ることがあります。
    心の中心にぽっかり穴が空いている場合、そこに足りないものは、食べ物ではなくて本当は何でしょう?

各タイプの処方箋

待てないさんへの処方箋

  • とにかく20分以上は食事を引き延ばす
    sheep-161389_640
    早食いの大食いは、男性に多いはず。仕事で忙しい人は、特にかき込みがちです。
    脳の視床下部にある満腹中枢は、血糖の上昇と脂肪細胞から分泌されるレプチンを感知して食事を抑えますが、これには20分を要します。
    また、よく噛むことで分泌されるセロトニンも満足感を増してくれます。
    ①食事のスタート時、お腹が空いているのはわかりますが、とにかく30回を目標によく噛んでゆっくりと食べること
    最初は難しいと思いますが、まずは1週間意識的にやってみて、慣れると習慣化してきます。
    ②どうしても、時間がない人は、そもそも大量の食事を用意せず、適量だけ目の前にすることです。

お粗末さんへの処方箋

  • ビタミン・ミネラルを意識的に摂る
    tomatoes-1587130_640

    加工食品やインスタント食品、ジャンクフードに偏っていると、カロリーは高いのに、ビタミン・ミネラルは不足します。
    ビタミンやミネラルは代謝を回すための酵素や補酵素。
    不足すると生命活動に不可欠なエネルギーが作れず、体にとっては危機。
    糖質や脂質などのエネルギー源は大量に送り込まれてくるのに、肝心のエネルギー産生工場が機能停止してしまうものだから、エネルギー源ばかりが貯蔵します。
    体脂肪として!!!
    だから、太る!!!
    エネルギーを作りたいので、ビタミン・ミネラルをもっと摂って欲しくて、「食べたい!」という欲求が生まれる訳ですが、またもカロリーばかり高くてビタミン・ミネラルが不足したものばかりを供給すると永遠に「食べたい!」は収まらない。①野菜・きのこ類・海草類・果物、雑穀類、豆類、肉類・魚類、発酵食品、スーパーフードなど、とにかくバランスよく食べる。
    そもそも手作りに勝るものはないですが、どうしても外食や中食になる場合、
    ②昼には、単食ではなく、定食を選ぶ。
    おにぎりやサンドイッチ、麺類単品ではなく、バランスのとれたお弁当や惣菜を追加する
    インスタントやファストフードはお休みするか、たまににする。
    どうしても無理な場合、
    必須栄養素であるマルチビタミン・ミネラルを補う。

ジェットコースターさんへの処方箋

  • 血糖値を急上昇させない食事の摂り方を工夫する
    eat-567454_640
    ご安心ください。
    食べるな!とは言いませんよ。
    食べ方や量、順番、種類の工夫をしてみましょう。
    砂糖たっぷりスイーツ、精製された穀物だけを食べない
    糖を包んで排泄してくれる水溶性食物繊維を必ず一緒に摂取すると血糖値の上下を抑えられるので、野菜や海藻類、きのこ類、豆類などのおかずを食べた後にする。
    水溶性食物繊維のサプリメントなどを一緒に摂取する。
    食物繊維を含まなくても、その他のおかずと一緒に摂るだけでも血糖値の上下はマシなことがわかっています。
    食べ順は、たっぷり野菜→5分以上かけて食べる→メインのおかず(肉類や魚類)と穀物を食べる
    緑茶と一緒に摂る
    茶カテキンは、ショ糖の分解を抑えて、吸収を抑制する作用があることがわかっています。
    ③そもそも、砂糖・ブドウ糖・異化液糖などを減らし、還元麦芽糖・羅漢果糖・オリゴ糖などを使う
    血糖値が上がりにくい糖を使用する習慣を作ること。
    私自身は、料理や飲み物には砂糖は使いません。
    ビートオリゴ糖(テン菜糖から採れるオリゴ糖)や羅漢果糖、ステビアなどを使い分けています。

快楽カモ〜ンさんへの処方箋

依存症になりやすいタイプかもしれません。
タバコやお酒、ギャンブル、恋愛、買い物など、何らかの依存症を起こさないように・・
ストレスで減少してしまう脳内の快楽性の神経伝達物質・ドーパミン。
甘いものやその他依存性のあるものへの依存で解決するよりは、

  • 運動に依存することをお勧めします。

runner-888016_640

ランニングなどを継続していると苦しさの先に起こるランナーズハイが知られています。
これは、報酬として分泌されるドーパミンを含む神経伝達物質の効果です。

ランニングを始めて最初に分泌されるのがβ-エンドルフィン
気持ちい〜いを感じさせてくれる脳内モルヒネです。
次にドーパミンが分泌されます。
快楽と満足を感じさせてくれます。
さらに、続けるとセロトニンが分泌されます。
セロトニンは、幸せ〜感や安らか〜感をもたらしてくれます。

ランニングなどを習慣化したら、やらないと落ち着かない、気持ち悪い状態になったことがありませんか?

こうなるとシメたもの。
ストレス解消の策として、不健康な依存ではなく、健康な依存を作り出せたということです。
1週間程度、頑張って続けると、この状態に持ってこれます。

心ぽっかりさんの処方箋

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何かが足りないから、それを埋めるために食べています。
何が、足りないのか、その原因を見つける必要があります。

  • 愛?愛が足りない?
  • 信頼?信じてもらえない?
  • 安心?安心が出来ない?
  • 認定?認めてもらえない?

それらは、少し自己との対話や過去との対話が必要ですが、
本質的には、現在の状態を通して、過去の出来事や関係性を反映しています。

主には両親や家庭環境。
インナーチャイルドの癒しが必要です。(推薦図書

  • 十分な愛情をもらえなかった、もらえていないと感じていた。
  • 十分に信頼してもらえなかった、信頼してもらえないと感じていた。
  • 不安定な関係だった、不安定な関係だと感じていた。
  • 認めてもらえなかった、認めてもらえないと感じていた

あくまでも子供ながらの主観的な捉え方なので、親や家族の本意を十分に受け取れていないだけのことも多いのですが。

その経験からできてしまったアイデンティティは、

  • 愛されない自分
  • 信頼されない自分
  • 安心できない自分
  • 認めてもらえない自分
    だから、根本的に自信がなく、いつも「足りない」「もっともっと」と感じてしまいます。
    本当は、誰もが価値があり、誰もが肯定され、誰もが尊重されるべきなのに。
    そう感じられないのは、自分の努力が足りないからでも、自分が悪いからでもありません。
    ただ、経験がそう感じさせているだけです。

必要なのは、誰かや何かで心を埋めるのではなく、
自分自身が自分自身の全てを受け入れ、そのままを認めてあげること。
これについては、深い理解が必要なので、インナーチャイルド関連書籍を一度読んでみることをお勧めします。

さてさて、最後は心にまでフォーカスしましたが、あなたはどのタイプでしょう?
あなたのもっともっと食べたい病の処方箋は、見つかりましたか?

新著発売
『日本人はなぜ臭いと言われるのか
 〜体臭と口臭の科学〜』(光文社新書)


『日本人はなぜ臭いと言われるのか〜体臭と口臭の科学』(光文社新書)
「におい」は健康のバロメーター
原因と対策を一挙公開!

《本書の中の「驚愕の事実」》
◆日常的に口臭がある人ほど、自分の口臭を感じなくなる。
◆一番嫌われるのは汗臭。若い女性の100%が「許せない」。
◆加齢臭やミドル臭は、食生活やライフスタイルが原因。
◆ケアしない口の中には4千億以上の細菌。濃度は便以上。
◆歯周病菌は、糖尿病、動脈硬化、認知症やがんにも関連。
◆強すぎる香水や芳香剤は、もはや「香害テロ」認定。
【発売秘話】こっそり
我が家の夫は、私の言うことを全く聞かず、超不健康でメタボ化してました。
「健康」には興味ないくせに、口臭や体臭は気にしていました。
口を開くと、臭い!
脱いだ服から加齢臭プンプン!
私からすれば、口臭や体臭は、体の不健康の現れなのに。
それなら、口臭対策・体臭対策をすることで、
結果、痩せて、カッコ良く、ヘルシーな体になっちゃえば!?
ということで、夫にヒントをもらい、本書を書きました。
これまで、私のヘルスケアの本など全く見向きもしなかった夫。
貪り読みました。
これまで散々言ってきたことなのに「なんで、教えてくれなかったんだ!」と文句を言われました。
で、マインドが変わりました。
行動が変わりました。
アル中気味、卒業!
甘いもの中毒、卒業!
ぐ〜たら、卒業!
1ヶ月で、まさかのマイナス6Kg!
においのない汗をかくようになりました。
おっさん卒業!

女性だって、年齢とともに、口臭、体臭対策が必要ですよ。

【内容】
調査によれば、在日外国人の7割が「日本人の口臭にがっかりした経験」があるという。

35歳以上の日本人の8割が歯周病とのデータもある。
無臭社会日本、と言われるが、本当にそうなのか。
「自分は臭わない」「外国人に比べれば体臭は少ない」との思い込みは正しいのか?
「加齢臭」「ミドル臭」「スメハラ」などの言葉が流行する昨今、
「気にしすぎ」と一刀両断してよいのか。
医師の視点でみると、口臭や体臭は、健康のバロメーター。
体の「危機」を知らせるシグナルだ。
表面的ではない、真のにおい対策は、根本的な健康増進につながるのである。
本書では、予防医学を専門とする内科医が、
そもそもにおいとは何かにはじまり、におい物質と嗅覚や脳の関係、
また口臭や体臭の種類や原因となる疾病と対策について、わかりやすく解説する。

ピックアップ記事

  1. 口臭・体臭の対策一挙公開!においからのヘルスケア

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