dimanche, mai 21, 2006

Les envies alimentaires: quand y succomber et quand résister

(traduction libre, soyez indulgents!)
Que sont les envies alimentaires?
Pourquoi devons-nous manger du chocolat, immédiatement, et rien d’autre ne fera l’affaire? Ou des frites, un hamburger, du beurre d’arachide? Est-ce que toutes ces demandes pressantes sont dans notre tête? Est-ce que ce sont des signes que notre organisme a besoin de certains nutriments? Quand devrions-nous céder? Quand devrions-nous y résister? De l'aide SVP.
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Les envies alimentaires étaient certainement présente à l’âge de pierre et se sont développées comme un moyen de survie, guidant nos ancêtres vers des saveurs et des aliments qui leur apportaient les nutriments vitaux mais rares dans leur alimentation comme le sucre, le sel et le gras. Toutefois, dans notre alimentation moderne, ces nutriments sont abondants. Donc, de nos jours, même si les envies alimentaires occasionnelles dirigent le corps vers des nutriments dont il a besoin, la plupart de celles-ci n’ont pas ce but. Nos instincts primitifs sont dépassés et ne peuvent être dignes de confiance.
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Au lieu de tenter de résister ou de succomber à ces envies alimentaires, pensez à les assouvir de façon contrôlée. Il s’agit ici d’acclimater vos papilles gustatives. Par exemple, le sucre est l’un des aliments les plus usuels au monde. Mais, comme le sucre est présent partout autour de nous, plusieurs d’entre nous ont développé une plus grande tolérance au sucre, tout comme un grand consommateur d’alcool qui ne ressent pas les effets de l’alcool d’une rasade capable d’assommer le commun des mortels. Donc, vous devez apprendre à vous satisfaire de plus petites doses de sucre pour satisfaire votre dent sucrée. Au lieu de manger des biscuits au brisures de chocolat, essayez les biscottes en forme d’animaux (contenant moins de sucre mais étant tout de même sucrés) qui satisferont votre envie --- peut-être même que des petits fruits frais feront l’affaire. Donnez une semaine ou deux à vos papilles pour s’acclimater au changement. Moins vous mangerez de sucre, plus vous deviendrez sensible au sucre, tout comme les gens qui mangent des mets très épicés ne ressentent pas la brûlure des épices, alors que d’autres ne supportent même pas un trait de sauce forte. Même s’il est difficile d’empêcher les envies de survenir, vous pouvez définitivement les diminuer.
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Le chocolat représente un cas spécial. Mis à part sa saveur sucré, riche et son arôme envoûtant, son attrait particulier est probablement le haut taux de magnésium qu’il contient, spécialement avant et après les menstruations. Des études ont démontré que les suppléments de magnésium aide à diminuer les symptômes pré-menstruels, incluant les SPM, et le chocolat ferait le même travail. De plus, le chocolat contient des acides-aminés qui tendent à augmenter les niveaux de sérotonine et de dopamine dans le cerveau, hormones qui améliorent l’humeur. Quand l’envie de chocolat vous prend, mon conseil est le suivant : mangez un à trois carrés de chocolat noir, moins calorifique que le chocolat au lait, et surtout, contenant plus de magnésium et de fibres. De plus, le type de gras contenu dans le chocolat noir, l’acide stéarique, même s’il est saturé, ne fait pas augmenter le cholestérol sanguin. Finalement, le goût du chocolat noir étant plus intense, vous vous contenterez d’une plus petite dose.
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Avec un peu de planification, vous envies alimentaires et vous pourrez coexister en harmonie. Et s’il vous arrive d’abdiquer et de succomber totalement, une fois de temps en temps, ne culpabilisez pas. Ce mécanisme de survie existe depuis des millénaires et parfois, même la bonne volonté et le contrôle ne gagnent pas.
__________________________
Source « Cravings: When to Give In, When to Resist» par David L. Karz, MD The Oprah Magazine, august 2003

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