You finish a full meal and are like…

吃飽喝足後你會覺得…

I'm never eating again.

我不會再吃東西了。

But then, out comes a beautiful piece of cake.

過沒多久來了一塊可口的蛋糕。

And, well….

接下來…

You said you were full!

你才說你吃飽了！

Not for dessert.

甜點吃得下。

Turns out, you really can make "room" for dessert.

結果你真的有「空間」留給甜點。

And there's a scientific reason why.

其實這是有科學根據的。

The thing that gives you room for dessert is called "Sensory-Specific Satiety".

讓你總是覺得有第二個胃留給甜點的感覺被稱為「感知特殊滿足」。

Satiety! It's one of those words.

「飽足！」這是其中一個詞。

That's Dr. Barbara Rolls.

這是羅爾斯博士。

She's a nutritional scientist, and she's been studying Sensory-Specific Satiety since the 80s.

她是營養科學家，從 80 年代起研究「感知特殊飽足」。

It's a really important, basic, and very reproducible finding about human eating behavior.

這是針對人類進食行為一個很重要、基本且可重複的實驗結果。

Dr. Rolls says it's why we often misunderstand that "full" feeling.

羅爾斯博士表示這是我們常常誤解「吃飽喝足」的感覺的原因。

So, to see it in action, we ran an experiment similar to ones she's done before:

為了給大家看到實際結果，於是我們做了一個類似的實驗。

We gave six people a giant plate of mac and cheese...

我們給這六位一大盤的起司通心麵…

Wow, that is a lot of macaroni and cheese.

「嘩！好多起司通心麵喔！」

- ...and told them to eat until they were full.　- I'm done.

請他們一直吃到覺得飽。

And then, for the second course, we gave them… more.

接著再下一道，我們給他們吃…更多。

Nooo!

不要！

I'm not happy with this experiment.

對於做這次的實驗不太開心。

- Then, on a different day, we did it all over again.　- I'm getting full.

後來在另外一天，我們再做一次這樣的實驗。

Except this time, after they were full, we gave them ice cream.

不過這次他們吃飽後，我們端上冰淇淋。

Ice cream!

冰淇淋！

Yes.

太棒了！

Yeah, I'm done.

好，我吃飽了。

On average, after they said they were full on mac and cheese, each person could eat just one more ounce of it in their second serving.

平均來說，在他們說吃飽以後，每個人的第二道起司通心麵大概只能再多吃 1 盎司。

I got a solid two bites in.

我扎扎實實地吃了兩口。

But when we gave them ice cream instead, somehow they could eat three times as much.

不過我們給他們吃冰淇淋的話，卻是通心麵的三倍。

They made "room" for dessert.

他們有「第二個胃」裝甜點。

The experiment shows that when you feel full, it's not necessarily that your stomach is physically full.

這個實驗顯示說當你感覺吃飽了，但實際上你並不是真的覺得飽。

It's more about how interested you are in eating more.

這只是看你有沒有慾望想吃更多而已。

Sensory-specific satiety is that change in how much you like a food, how much of a food you want to eat, as you're eating it.

感知特殊飽足會改變你對正在吃的食物的喜愛度和想吃的慾望。

And to really show that, we asked our participants to rate, on a scale of ten, their interest in mac and cheese before their first course...

為了證明這點，我們請受試者打分數，滿分十分的話他們在吃起司通心麵前對這道菜的興趣會是多少。

Probably like a six.

差不多六分吧！

Five.

五！

I love macaroni and cheese, so... 25.

我真的很愛起司通心麵，所以…二十五！

...and after.

可是之後…

I can't eat anymore.

吃不下了。

Probably like a one.

大概是一分吧！

Yeah, zero.

對，零分。

They all started pretty interested in the mac and cheese.

他們一開始都對起司通心麵還蠻有興趣的。

But after their first course, they were less interested.

不過吃完第一道以後，他們的興趣大減。

Even less so after their second helping.

吃完第二份後的興趣又更低。

But we also asked them, throughout the experiment, to rate their interest in ice cream.

不過我們也有詢問他們，整個實驗結束後請他們對冰淇淋評個分。

And even after getting full on mac and cheese, they stayed interested.

就算已經因為吃起司通心麵而飽了，他們對冰淇淋仍然有興趣。

The only thing that made them lose interest in ice cream, was having ice cream.

唯一會讓他們對冰淇淋失去興趣的就是，再來一碗。

"I've just had enough of that food, I want something else" is really what Sensory-Specific Satiety is.

「我已經吃膩那種食物了，想要吃別的」，這就是「感知特殊飽足」。

And that instinct has a purpose: It's meant to keep us healthy.

而這是一種本能，為了讓我們保持健康。

So, it's a good thing; we're omnivores and we need to eat a variety.

所以這是件好事。因為我們是雜食性動物，我們需要攝取各種不同的食物。

So, it's gonna help to guarantee that you're gonna eat the variety of nutrients that you need.

所以這樣的機制是有助確保我們有攝取足夠身體所需的營養。

It also means that there are certain situations where it makes us extra susceptible to overeating.

這也代表說有一些特定情況下會導致我們暴飲暴食。

It can backfire, though, of course, because if we are presented with a variety of foods, it encourages us to keep eating.

當然這會產生反效果，如果我們面前有各種不同的食物，這變相是鼓勵我們要不停進食。

Ever eat too much at a buffet or on Thanksgiving?

有試過去吃到飽吃太多嗎？還是感恩節大餐？

Yeah, me too.

是的，我也有。

That's because, when we have a lot of variety, we stay interested in eating for longer.

這是因為我們有太多不同的選擇，我們對吃的慾望會因此一直維持著。

This change in the appeal of foods during a meal keeps us going, keeps us eating.

進食過程中，不同類型的食物所帶來的吸引力可以驅使我們不停地進食。

In another experiment, Dr. Rolls gave different four-course meals to two groups:

而另外一個實驗，羅爾斯博士分別提供兩組受試者各有四道菜。

One where every course was the same food, and one where every course was very different.

有一組是每道菜都是一樣的菜色，而另外一組則是每道菜都不一樣。

The people with different foods ate 60% more.

菜色不一樣的那組吃的是比另外一組多 60%。

Sensory-Specific Satiety is why you'll eat more french fries with condiments than without.

感知特殊飽足正解釋了為什麼有調味料配著薯條可以吃下更多。

Why you'll eat more ice cream if you get multiple flavors than just one.

以及為什麼有多種口味的冰淇淋選擇時可以吃更多。

It's also why kids will eat more veggies if they can eat a variety of them together than if they only have one option.

這個也是小孩比起只有單一種類的蔬菜，有各種不同的蔬菜時反而會吃下更多的原因。

That's interesting.

結果蠻有趣的。

And it only took me eating a ridiculous amount of mac and cheese to learn it.

我只吃了一大堆起司通心麵就明白了。