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Foamea si satietatea

de WikiFood / 2011-04-04 | tag-uri: foamea, senzatia de foame, satietatea

2  voturi
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Foamea si satietatea
Foamea - unul dintre cei mai insistenti si utili stimuli ai organismului uman - are rolul de a se asigura ca mancam o cantitate suficienta de calorii pentru a satisface nevoile corpului. De asemenea, foamea este inamicul nostru in momentul in care incercam sa pierdem in greutate.

Am putea cu usurinta sa slabim doar mancand mai putin, insa cu cat mancam mai putin sau ne abtinem mai mult cu atat senzatia de foame devine mai mare iar cu cat aceasta devine mai mare cu atat mai mult vom manca pentru a o potoli in momentul in care ne asezam la masa. Deci daca ne este foarte foame creste riscul ca numarul de calorii consumate la prima masa sa depaseasca cu mult planul pe care ni l-am facut atunci cand ne-am propus sa slabim.

Dupa cum stim, singura modalitate prin care putem potoli foamea estea aceea de a manca. Mancatul provoaca satietate - un sentiment placut de saturatie care potoleste in egala masura senzatia de foame. Intrebarea fireasca este: toate alimentele sunt la fel de bune in incercarea de a anihila senzatia de foame? Un cartof copt spre exemplu ne va satura in mai mare masura decat un numar de bomboane cu o valoare calorica similara.

Experimente ce au avut ca obiect satietatea

Vreme de multi ani, satietatea a facut obiectul studiilor nutritioniste. Desi sunt multe lucruri care influenteaza satietatea - incluzand diferentele individuale de secretii endocrine - unul dintre cei mai importanti factori este tipul de mancare consumata. Unele alimente umplu stomacul rapid si raman mai multa vreme acolo, fapt ce tine la departare foamea pentru o mai lunga perioada de timp.

Unul dintre cele mai detaliate studii care demonstraza acest lucru a fost cel condus de Suzanna Holt in cadrul universitatii din Sydney. Rezultatul studiului ei "The Satiety Index of common Foods" au fost publicate in European Journal of Clinical Nutrition, Septembrie 1995. In acest studiu cercetatorii au hranit subiecti umani cu portii calorice fixe dintr-o gama de 38 de alimente iar apoi au quantificat nivelul senzatiei de foame perceput de fiecare subiect.

Rezultatul studiului lui Holt, ca si in cazul altor studii similare, indica faptul ca satietatea este corelata in gradul cel mai mare cu greutatea alimentului consumat. Cu alte cuvinte, mancarurile grele sunt mai satioase decat cele cu o greutate mai mica, indiferent de numarul de calorii pe care acestea le contin. Exista totusi si nutrienti care influenteaza senzatia de satietate: proteinele si fibrele aduc un plus de eficienta.

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