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Il carb craving: ecco spiegato quel vuoto allo stomaco a metà mattina

Vi è mai capitato di sentire un vuoto allo stomaco verso metà mattina che sembra una voragine? Magari proprio quando avete fatto colazione con cappuccino e brioche alla crema? Se sì siete anche voi vittime del carb craving!

Che cosa è il carb-cravig?

Anche se avete fatto una colazione, magari abbondante, vi ritrovate dopo circa 1 ora o 2 al massimo, con un senso di fame e il desiderio di riempire un buco nello stomaco. Si tratta di un fenomeno molto comune che prende il nome di carb craving. Nella mia esperienza professionale è una delle situazioni più comuni fra i pazienti che hanno problematiche alimentari.
Molte persone vivono questo fenomeno come un grosso problema, innanzitutto non si spiegano come mai abbiano bisogno di mangiare e di fare magari una seconda colazione. Per questo  cercano di correre ai ripari aumentando le quantità della prima colazione, ma il più delle volte questa soluzione peggiora le cose

L’errore più comune: aumentare le quantità della prima colazione

Per evitare il carb craving aumentare le quantità della prima colazione non solo è inefficace, ma addirittura peggiora il problema. Occorre conoscere il meccanismo che c’è alla base: il senso di vuoto allo stomaco che sentiamo infatti è dovuto a un fenomeno molto preciso a livello fisiologico, che naturalmente ha anche una connotazione psicologica.

Come funziona il carb craving

Vediamo di capire come funziona il carb craving. I carboidrati  sono coinvolti nella produzione di alcuni neurotrasmettitori definiti “del piacere” che migliorano il tono dell’umore come la famosa serotonina. Il consumo di queste sostanze fa aumentare i livelli di glicemia nel sangue. Ma cosa succede quando i livelli di glicemia di alzano troppo? Il nostro corpo correi ai ripari e il pancreas inizia a secernere insulina  per abbassare il picco di zuccheri. Pertanto gli zuccheri saranno velocemente assorbiti dal nostro organismo, che resterà  senza questa importante sostanza. Dunque ecco che, per ottenere nuovi zuccheri si attiveranno meccanismi atti a scatenare un ulteriore e incontenibile desiderio di questi carboidrati.

Perché più mangio e più mangerei?

“Dunque è per questo che più mangio e più mangerei?” Ebbene sì: maggiore è la quantità di zuccheri introdotta, maggiore è il picco glicemico e più intenso è questo fenomeno. Ma non solo, un’altra componente da tenere presente è la tipologia di zuccheri: più gli zuccheri sono raffinati e maggiore è il carb craving, ecco perché vi capita più spesso quando fate colazione con cappuccio e torta rispetto a quando mangiate le fette biscottate con il the non zuccherato…

Una soluzione c’è e ci aiuta anche la psicologia

Stando così le cose questo processo sembrerebbe senza soluzione. In realtà possiamo fare molto modificando le nostre abitudini e ricorrendo alla psicologia dell’alimentazione.

Per prima cosa occorre imparare a conoscere gli alimenti che consumiamo, mica bisogna diventare biologi, basta leggere le etichette.

Ad esempio questi biscotti di Galbusera  non contengono zuccheri aggiunti, ma malitolo e inducono quindi un minor aumento della glicemia. Ho fatto delle foto alla confezione perché dà delle belle spiegazioni. E se pensavate che non avreste dovuto occuparvi della vostra glicemia fino ai sessant’anni, ecco non è così 🙂

Come ci aiuta la psicologia dell’alimentazione?

La psicologia dell’alimentazione ci aiuta osservando il lato più emozionale del carb craving. E’ vero che ci sono processi fisiologici, ma non si spiegherebbe perché, a parità di colazione, ci sono dei giorni in cui non sentiamo fame e altri in cui si apre una voragine. Cosa ci sta dicendo quella voragine? Quale vuoto abbiamo bisogno di riempire? Noia? Ansia? Insoddisfazione? Abbiamo parlato di ormoni del piacere, potremmo chiederci quale piacere stiamo ricercando. Queste sono solo alcune delle spiegazioni, come sempre bisogna interrogarsi in profondità per cercare le nostre risposte.

 

 

586 pensieri su “Il carb craving: ecco spiegato quel vuoto allo stomaco a metà mattina

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