Ağırlık Yönetimine Yeni Bir Yaklaşım: Yeme Farkındalığı

Year 2019, Volume: 3 Issue: 3, 212 - 222, 30.09.2019

Hatice Çolak , Şule Aktaç

Abstract

Obezite tedavisinde kalori
kısıtlaması gibi geleneksel müdahalelerin uzun süreli davranış değişikliği sağlamadığı
düşünülmektedir. Farkındalık, “şu andaki düşünce ve eylemlerin bilinçli bir
şekilde farkında olma süreci” olarak tanımlanmaktadır. Yeme farkındalığı ise
yeme eylemi süresince, düşünce ve eylemlerin bilinçli bir şekilde, yargılamadan
farkına varılması olarak tanımlanır. Hücresel açlık, yeme eylemini beyne gelen
sinyallere göre düzenleyen homeostatik bir süreçtir. Besinlerin verdiği hazza
göre yemek duyusal açlığı meydana getirmektedir. Duygusal açlık; fizyolojik
gereksinimlerin aksine, tokken dahi, olumlu ve olumsuz duyguları ile beslenmeyi
başlatabilmektedir. Yeme farkındalığına yönelik müdahalelerde; yeme
davranışının nasıl ve neden oluştuğunu, fiziksel açlık ve tokluk sinyallerini
içselleştirip duygu ve düşünceleri farkında olmayı, besin seçimlerini yargılamadan
o anda tüketilecek besine odaklanarak yemeyi öğretmek amaçlanmaktadır. Bu
öğreti sayesinde yeme ile ilgili alışkanlık haline gelmiş davranışların kalıcı
olarak değiştirilmesi sağlanmaktadır. Aynı zamanda yeme eyleminin; stres,
sıkıntı, depresyon gibi olumsuz duygulardan kaçışla olan ilgisini azaltarak,
duyguların da kabullenilmesini sağlamaktadır. Günlük basit bir yeme
farkındalığı pratiği ile yeme hızının azaltılması, doygunluk sağlanınca yeme
eyleminin sonlandırılması, porsiyon boyutlarının küçültülmesi, dikkat dağıtıcı
etkenlerin azaltılması ve yemekten zevk alınmasının sağlanması beklenmektedir.
Böylece, yüksek kalorili yiyeceklerin daha az tüketilmesiyle sağlıklı kilo
verme gerçekleşmektedir. İleride yapılacak çalışmalar, yeme farkındalığının
öğretilmesinde bir standardizasyon sağlamayı ve yeme farkındalığının uzun
vadeli etkisinin hastalıklarla ilişkisini ortaya koymayı amaçlamalıdır. 

Keywords

Yeme Farkındalığı, Duygusal Yeme, Açlık

A NEW APPROACH TO WEIGHT MANAGEMENT: MINDFUL EATING

Abstract

Traditional obesity treatments, like caloric restriction, do not cause long-term behavioral change. Mindful eating is the period in which a person is conscious of their thoughts and actions at every moment when they are eating. Cellular hunger is a homeostatic process that regulates the eating action according to the signals from the brain. A sensorial hunger is the activation of the award path while food is served according to the pleasure of food. Emotional hunger cause starting to feed by triggering positive and negative emotions, even if it is a full, contrary to physiological needs. Mindful eating interventions teach how to eat, why to eat and how to make it happen, to internalize physical hunger and satiety signals, to be aware of emotions and thoughts, and to eat from environmental factors, focusing on nutrients to be consumed without judging food choices. This teaching offers permanently changing behaviors related to eating habits have become. It provides the acceptance of emotions by decreasing the interest in eating and escaping from negative emotions such as stress, distress, depression. With a simple daily mindful eating practice, it is expected that eating speed will be reduced, eating will be finished when satiety occurs, portion sizes will be reduced, distractions will be reduced and food will be savoured. Thus, healthy weight loss is achieved by reducing total calorie content. Future studies should be done to provide standardization in the teaching of mindful eating and to demonstrate the long-term effect between disease and mindful eating. 

Keywords

Mindful Eating, Emotional Eating, Hunger

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