Fast eating habit has become a problem for many people. The speed of eating is increasing both as a result of leaving as little time as possible for food in the flow of life and as a result of fast-food culture. The common feature of many people who eat fast is that they are overweight.
When eating, it takes 20 minutes for the food that enters the stomach to send satiety signals to the brain. A feeling of satiety occurs 20 minutes after you start eating, thanks to the signals reaching the brain. For this reason, when we eat fast, we do not feel full and this causes us to consume larger amounts of food.
When we eat fast, the food has little contact with the tongue. For this reason, the taste of the food cannot be fully enjoyed and the desire to eat more arises. By keeping the bite in the mouth and tasting and noticing the food, it prolongs the time of eating and also increases the pleasure of eating.
Consuming food in small bites is also a method that will make eating slower and easier portion control. While eating our meal, which we have divided into small bites, putting down our fork and breathing after every 3 bites will help prolong the meal time.
Stress and fatigue are the most important factors that accelerate eating. For this reason, especially in cases of mental disorders, it is beneficial to calm down before starting to eat. For this, small breathing exercises or a few exercises or short walks to distract us can be effective.
Sitting at the table very hungry causes us to eat too much and too quickly. . With dizziness, it becomes unknown what has been eaten. To prevent this, it is useful to consume snacks that suppress hunger.
Doing things such as watching TV, reading newspapers or magazines, or playing on the phone during meals causes a decrease in interest in food. It is possible. As a result, it is incomprehensible what was defeated and how much. The meal is eaten too quickly, as one gets carried away by the pace of the movie being watched, and as a result, satiety and pleasure are not achieved.
Eating fast will cause digestive problems as well as weight gain. Digestion of food entering the body first begins in the mouth. Foods that start to be digested in the mouth with saliva are much more digestible when they reach the stomach. The line is digestible. However, when eating fast, the digestion of food in the mouth does not occur, which negatively affects the digestion process in the stomach and intestines.
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