Contents:
- Medical Video: 7 Food Combinations That Can Ruin Your Health
- Indeed, what are the effects on the body?
- Tips to stop cravings for sweet and salty foods
- 1. Don't miss meals
- 2. Drink lots of water
- 3. Be prepared with other foods
- 4. Set sleep time
- 5. Reduce gradually
- 6. Don't let stress accumulate
Medical Video: 7 Food Combinations That Can Ruin Your Health
Sweet and salty foods are very delicious on the tongue. Chocolate, chips, fried foods, sweet drinks, cake, who doesn't like it? Delicious food and a salty sweetness can even be addictive until cravings are carried away by dreams. Even if this food cravings continue to be obeyed, your body will find the sap to harm it later.
Indeed, what are the effects on the body?
Sugar and salt are kitchen spices whose role is no doubt to make the taste of food more enjoyable. Both are also needed by the body to carry out its functions, but certainly in a reasonable amount.
Most eating salty foods and high sodium salt in the long run has been proven by many scientific studies to increase the risk of chronic diseases such as hypertension, heart disease, stroke, and kidney disorders.
While consumption of excessive sweets is associated with an increased risk of tooth decay, obesity, diabetes, to certain cancers such as esophageal cancer.
Tips to stop cravings for sweet and salty foods
1. Don't miss meals
One of the most effective ways to fight cravings that are all salty and sweet is to eat on time, said a nutritionist from the Cleveland Clinic, Anna Tylor, MS RD, LD.
Because the stomach is left empty for hours to make the body lack blood sugar. This then triggers the brain to sound a danger alarm in the form of "starvation" so you quickly find food.
Sugar and sodium are substances that can quickly raise blood sugar. That's why when you are starving or bored, your hands feel itchy to buy cakes or fried foods on the roadside.
So, make sure you always have breakfast, lunch and regular dinner every day. If possible, always at the same time so that blood sugar stays stable throughout the day.
But that's not the only key. You also need to fill your dinner plate with varied food sources, ranging from fiber, protein, carbohydrates, to vitamins and minerals.
2. Drink lots of water
When food cravings begin to eat away at the soul, it's a good idea to quickly drink a glass of water. Do not even immediately obey it with eating or sweet drinks, such as sweets, sweet ice tea or even soda.
Excessive intake of sugar and salt will actually inhibit the production of the hormone leptin, whose job is to tell the brain that you are already eating enough. When the leptin hormone is inhibited, then we will not feel full so as if it keeps hungry. Finally, you will continue to overeat.
Drinking water can help fight unhealthy food cravings. Routinely drinking water can work the digestive system to process food so that it controls appetite.
3. Be prepared with other foods
Instead of storing candy or potato chips in the refrigerator, replace them with foods that are safer for blood sugar to outsmart the already "programmed" tongue that always wants sugar or salt.
For example, fresh fruit, dried fruit, frozen fruit, yogurt, and dark chocolate (dark chocolate) if you want sweet things.
When you want to eat salty or savory foods, choose boiled edamame beans, avocado slices, fresh oat crackers, cheese, fresh popcorn or baked beans.
4. Set sleep time
Fighting food cravings is not enough just to control what, how many times, and how much you eat. If you want to be successful, you also need to sleep enough.
Without realizing it, the habit of staying up or a sleep disorder such as insomnia affects your appetite. Sleep deprivation will increase the production of the hormone hungry ghrelin while inhibiting the production of leptin (a full hormone).
In addition, lack of sleep also opens up greater opportunities to eat midnight to satisfy his cravings. Try to follow enough and good sleep tips from experts.
5. Reduce gradually
Healthy food is important, but don't force it to avoid salty and sweet foods at all. Cravings may be followed occasionally.
The key is self-control to limit the portion of each meal. Begin to reduce the portion gradually. For example, if you are used to spending one packet of potato chips during boredom or one chocolate package when hungry, reduce it to 3/4. After getting used to eating less, you can reduce the portion of the snack by half.
It's better to make small, definite changes over time than to stop it drastically. If you immediately refuse or avoid the ideal food, your body will rebel so that your cravings will get worse.
That is, maybe you managed today not to crave salty or sweet food, but to reward you by eating a lot the next day.
6. Don't let stress accumulate
Mental pressure indirectly influences our appetite! Not a few people actually eat more and more when stressed. This condition is called emotional eating, and the food that is targeted is usually sweet and salty.
If your food cravings are triggered by stress, whether you are stressed at work or at home, try to stress your opponent first. There are many simple ways to relieve stress, from listening to music, watching comedy movies, to meditation.
Look for activities that you find pleasant to distract from the shadows of sweet and salty foods
