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  • So, when I work from home, I snack constantly and then by dinner time I'm not even hungry.

    在家工作時,我就會一直吃零食,所以要吃晚餐時,我一點都不餓。

  • Even when I used to study for exams, I would also just eat all day.

    以前準備考試的時候,我一整天都在吃東西。

  • And a lot of people have told me the same thing!

    而且我聽過很多人都跟我一樣!

  • So I started to wonder: why can't we stop snacking?

    所以我開始在想… 為什麼我們無法停止吃零食。

  • And, perhaps, is there a way that I can kick the habit?

    有沒有什麼辦法能幫我們改掉這個習慣?

  • First of allsnacking isn't always bad.

    首先,吃零食不見得是壞事。

  • If you're hungry you should eat.

    如果你很餓,吃東西是應該的。

  • But we reach for snacks when we're not hungry at all.

    但我們常在不餓的時候吃零食。

  • And often, it's simply because the food is there.

    而且通常僅是因為食物就在那邊。

  • We'reopportunisticeaters and snacking at the sight of food might be a leftover survival instinct.

    我們都是「機會主義」食客,看到食物就吃也許是我們留下的生存本能。

  • Because there's an evolutionary psychology explanation for everything!

    這一切都可以用演化心理學解釋!

  • But research does suggest that our brain is put on high alert just at the sight of high-carb and high-fat foods.

    研究指出當我們看到高碳水化合物和高脂肪食物時,大腦會發出高警戒。

  • In one study, people were shown photos of food and kitchen utensils.

    有個實驗給大家看了食物和廚房用具的照片。

  • Straight after a photo, a circle would appear, and people had to tap a key to say if the circle was above, below or opposite the item.

    看完照片後,一個圓圈會出現,看到圓圈後大家必須根據圓圈的位置。比如說在東西的上方、下方或是對面,來點選作答。

  • When participants saw a high-energy food, like a slice of pizza, they hit the keys more quickly than when they saw cucumber or a fork.

    比起看到黃瓜或是一把叉子,受試者看到像是一片披薩這種高熱量的食物時他們會在更短的時間內按選擇鍵。

  • The researchers suggested that, our brain can analyse the energy content in food just from a brief glance and ramp up our decision-making speed.

    研究員指出,我們的腦袋僅靠短暫一瞥就能分析食物的熱量含量,並加速我們做決定的時間。

  • Of course packaging and advertising can nudge us towards certain snack foods.

    當然,包裝和廣告可以引起我們對特定零食的注意。

  • But other than these external cues, our feelings can drive us to eat as well.

    但除了這些外界的暗示,我們自己的感覺也可以促使我們吃東西。

  • We often crave high-fat or sugary foods when we're sad, angry or stressed or even just bored.

    通常,我們在傷心、生氣或壓力大的時候,甚至是無聊的時候,會渴望高脂和高糖的食物。

  • We've all experienced that!

    大家都有這種經驗吧!

  • But this emotional eating isn't driven by the feelings themselves. It comes from how people cope with their emotions.

    但這種情緒性進食不是被我們的感覺所驅使,而是根據我們如何應付我們情緒。

  • And we've seen this in research, too.

    而我們也在研究中看到這個現象。

  • In a series of studies, one group of people was asked to suppress their reactions during a violent movie scene.

    在一連串的研究中,某一群人被要求在看暴力電影場景時壓抑他們的反應。

  • After the movie, these people ate more comfort foods than other groups who could react spontaneously.

    看完電影之後,相較於可以自然反應的其他組別,這些人吃了更多療癒食物。

  • And everyone ate equal amounts of bland food.

    而他們吃了相同份量的乏味的食物。

  • In this case, bottling up emotions, led people to eat more sugary and fatty snacks.

    在這個例子中,壓抑情緒會使人們吃更多高糖和高脂的零食。

  • Of course, we don't just snack when we have these feelings.

    當然,我們不只在這種心情下才會吃零食。

  • Sometimes, we snack out of tradition, like having popcorn at the movies.

    有時我們會因為習慣而吃零食,就像看電影時會吃爆米花。

  • Snacks are not inherently bad. But, in excess, they can contribute to patterns of overeating or binge-eating or other related problems.

    零食本身並不壞,但過多零食會導致過度進食、暴食和其他相關的問題。

  • But luckily, we know why snacks hold this power over us.

    但幸運的是,我們知道為什麼零食對我們這麼有影響力。

  • And there are some steps that we can use to take back control.

    而且有一些步驟可幫助我們拿回主控權。

  • If you're in the mood for a snack, first ask yourself, “Am I actually hungry?”

    當你想吃零食的時候,首先需問問自己「我真的餓嗎?」

  • Take a second to assess so you can avoid eating when you don't need to.

    若你花一點時間來評估,就可避免你在不需要的時候吃東西。

  • Try to avoid keeping your house stocked with snack foods, like I do.

    盡量避免在家庫存食物,不要像我一樣。

  • Remember you often eat because it's there.

    記得,通常你會吃東西就是因為食物在那。

  • Try swapping out comfort foods for healthy snacks.

    可以試試看把療癒食物換成健康零食。

  • So a sweet piece of fruit or handful of nuts could be enough to satisfy a craving.

    一塊甜甜的水果或是一把堅果也許就能滿足你對食物的渴望。

  • And, try to get more sleep!

    還有,試著多睡一點!

  • Research suggests that being sleep deprived might increase your desire for fatty, high-carb foods.

    研究指出,睡眠不足可能會增加你對高脂肪和高碳水化合物食物的渴望。

  • If it is a continued problem, try to keep a food log.

    假如你需要寫下每個你吃的零食,你就會多思考什麼時候該吃或為什麼

  • If you have to jot down every snack you eat, you'll think more about when and why you're eating.

    假如你需要寫下每個你吃的零食,你就會多思考什麼時候該吃或為什麼。

  • And if you suspect your snacking might be part of a larger problem, don't be afraid to ask for help.

    如果你懷疑自己吃零食是因為更嚴重的問題,別怕尋求協助。

  • Now, remember that snacking is not always bad.

    所以,請記得吃零食不見得是一件壞事。

  • But in my case, I've come to realise that I was snacking constantly as a distraction,

    但以我的例子來說,我最後發覺自己是為了逃避而開始不停吃零食。

  • because it was way easier to go and find food than to deal with what I was actually meant to be doing.

    因為找食物吃比起面對眼前該做的事還要容易。

  • Simply realising that can really help if you do want to switch from mindless grazing to mindful eating.

    單是察覺這些就能幫助你從盲目吃零食改變成有意識地進食。

  • And in my case, I'm getting through a bit more work, but most importantly, I still have room for dinner.

    雖然以我的例子來說,需要花很多精力改變,但最重要的是我吃得下晚餐了!

So, when I work from home, I snack constantly and then by dinner time I'm not even hungry.

在家工作時,我就會一直吃零食,所以要吃晚餐時,我一點都不餓。

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為什麼你無法停止吃零食 (Why You Can't Stop Snacking)

  • 268 17
    Jessieeee 發佈於 2021 年 01 月 14 日
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