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Saziamento e sazietà

concepts saziamento and satiety are often not known by most people. These two terms are often confused and grouped under the term "satiety", but actually indicate two different and complementary moments of the same act of eating.
Generally, the term satiety is used both to indicate the time when you do not test more the sense of hunger and the duration of the period when this happens until the stimulus reappears.
In fact, in the first case we speak more properly saziamento, which indicates the time between when you start to eat and when he no longer feels the need to do so.
With satisfaction, however, means the period between the time of termination of the stimulus of hunger until they reappear.
In people who use various methods to control the urge of hunger and satiety saziamento often no longer being properly recognized, to stop impeding the act of eating when the body no longer needs or to start eating when satiety is finished. As a
saziamento signal is given by the distension of the stomach wall, it can be induced by various methods (eg, introduction of large quantities of liquids or foods such as vegetables or fruit that, once digested, involving a period of satiety short and early recurrence in the sense of hunger). If, for example, a meal is made up solely of vegetables or fruit, will be fast saziamento (gastric distention caused by water and fiber), but the fullness will be short and then reappear much sense of hunger soon (about 30-60 minutes later). In people who eat very fast, without chewing, and usually introduce large amounts of food at each meal, the distention of the stomach wall more slowly, and then the message of satiety is slow in coming. The
saziamento and satiety are also determined by the type and quality of food brought in during the meal. Every food has a specific satiating power, which varies depending on the presence of other components in the food or meal. In general, complex carbohydrates have a high satiating power, the average protein has a satiating power and lipids have a high satiating power, but only if introduced in high numbers. The fibers, particularly arising da verdura e da prodotti integrali, aumentano il potere saziante degli alimenti a cui si accompagnano. La frutta, invece, essendo composta principalmente di acqua e zuccheri semplici, ha un potere saziante temporaneo.
Se nello stesso pasto sono presenti i principali macronutrienti (carboidrati, proteine e lipidi) e le fibre derivanti dalla verdura, sia il saziamento che la sazietà saranno maggiori.
La capacità di riconoscere gli stimoli di fame e sazietà è una cosa innata nell’essere umano, come anche in tutti gli altri animali. Essa è molto sviluppata e attiva nel neonato e negli animali, tranne quelli domestici, da allevamento e negli animali che vivono in cattività. Negli animali liberi, questa capacità rimane inalterata per tutta la vita. Anche per l’uomo un tempo era così: gli stimoli di fame e sazietà hanno permesso a tutte le specie del regno animale (uomo compreso) di sopravvivere ed evolversi.
Purtroppo, sia nell’uomo che negli animali domestici, quelli che vivono in cattività e quelli da allevamento, questa capacità viene alterata da altre esigenze, prima tra tutte la scansione quotidiana del tempo cronologico.
E’ certamente evidente che non mangiamo perché abbiamo fame, anche se spesso non ce ne rendiamo conto, ma perché “è ora”. Tutta la vita dell’individuo è scandita dagli orari: l’ora di alzarsi, l’ora di fare colazione, l’ora di andare at school or at work, lunch time, time to snack time, dinner time, time to go to bed. Even pet animals (dogs, cats, birds, rabbits, guinea pigs, etc.). Have had to adapt to our times.
The time factor is not the only loss of the ability to influence the recognition of the stimuli of hunger and satiety. Stress, anxiety, sadness, depression can cause a false sense of hunger, whose purpose is to cause the intake of sweet foods that stimulate the production of substances that promote a temporary state of being.
When we eat, all our senses work together to send messages to the brain on the form, color, smell, taste and texture of what we are ingesting. To sensory stimuli is also added memory (remember pleasant or unpleasant). All this information helps determine the sense of satiety and the feeling of contentment or less.
Another factor that encourages the development of stimulus saziamento and affect satiety is chewing. Almost all have little time and attention to our feed. The hectic life is divided between home, work and family leaves little time for preparation and taking quiet and relaxed meal. To this we must add the emotional states (stress, anxiety, anger, nervousness, depression) that accompany our day. All this affects both the choice of food (quick to prepare, rich in fats and sugars, flavor accentuated), and the mode of application. This is probably due to the search for an "energy boost" that our body needs due to the exhaustion of the forces due to a life on the run. Unfortunately, it does not.
more you eat, attacked the food, I devour, swallow, swallow it almost whole, just as wild carnivores. This attitude could also derive from the need to download the accumulated tension and aggression during the day. Often, even after a few hours the meal, we do not even remember what we ate.
Chewing is important, not only because through the grinding and salivation is easier digestion of food. Even this alone would be a great achievement for our health, because many of the problems facing our civilization digestive system would be solved. In addition, we must remember that in the oropharyngeal cavity and in particular at the level of language, is the production of sensory satiety, generated by the stimulation exerted by the food on the five senses (especially taste and smell). Eating quickly and greedily reduces the sensory satiety, whereas a good chewing la favorisce.
Il nostro comportamento alimentare, inoltre, è influenzato dai sapori. La dietetica occidentale riconosce quattro sapori fondamentali: dolce, salato, acido e amaro. Su zone specifiche della lingua sono presenti le papille gustative in grado di riconoscere i vari sapori: dolce sulla punta, salato e acido ai lati, amaro sul retro.
Il sapore influenza il grado di accettazione di una sostanza, che è direttamente proporzionale alla piacevolezza della sensazione gustativa. Maggiormente ricercate sono le sostanze dolci perché danno una sensazione molto piacevole, la quale però diminuisce man mano che aumenta la concentrazione del sapore. Il gusto amaro, invece, provoca solitamente una sensazione sgradevole e il rifiuto della substance, especially in children, because this flavor is usually associated with toxic substances. The degree of pleasantness and the search for a food are also more at the beginning of the meal and gradually decrease until it becomes unpleasant when you reach satiety.
summary, to restore the ability to take the stimulus of satiety is important
1. Divide the daily food intake in 5 meals
2. Taking time to prepare and eat a meal without rushing
3. Chewing food well
4. Introducing the major macronutrients in each meal, giving priority to the carbohydrate meal (energy factor) and protein for dinner (constructive factor)
5. Accompany every meal with vegetables (raw and / or cooked) and take the fruit snacks in
6. Eat mostly whole foods (fiber, vitamins, trace elements) and biological
(fruit peel)
7. Remember that foods rich in sugar and fat are more attractive and enhance the sense of hunger.
Finally, an aspect that is very underrated and little known is the fact that, during mastication of fresh foods, whole and organic or biodynamic, are freed of the subtle energies contained in them, which serve to nourish the intellectual aspect of our being (etheric body, astral body and ego), but which also benefits the physical body.

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Often the daily diet is characterized as eating disorders, though not so obvious. The person feeding, making sure that it introduces, but claims not to be on a diet. Often the food model is based on preconceptions and prejudices that lead to mistakes (eg., Choose pasta or white rice instead of a sauce, believing it is healthier and less caloric) or avoidance techniques (removal of entire categories of foods considered "hazardous" or "prohibited").
The distribution of meals has been misinterpreted, not taking into account the variations in blood glucose over the day. For who is constantly on a diet or suffers from an eating disorder think that if you eat less to reach its main goal: the reduction of body weight. Unfortunately, these people ignore or try to ignore the fact that physiology can not be controlled by willpower alone. In fact, after a disturbed eating behavior occurs at times of high glycemic load periods following sharp drop in blood sugar due to the absolute lack of introduction of foods likely to cause anxiety, irritability, stress that in reality are only signs of hunger, but are not recognized as such. These episodes
often follow altered eating behaviors such as compulsive introduction of food, usually sweets or carbohydrates (crackers, breads, snacks, chips, chocolate, etc..) and foods high in fat (meats, cheeses, sauces). This introduction gives the compulsive feeling of loss of control, albeit temporarily decrease symptoms of anxiety and nervousness following the introduction of food that causes a state of being. This is followed inevitably reduced self-esteem and feelings of guilt, until you get use to conduct "compensating" such as skipping meals later, vomit ol'iperattività physics.
The feeling of fear and anxiety on the momentary loss of control creates a vicious circle in which the attempt to hypercontrol implemented through abstinence by food intake causes a drop in blood sugar followed by a sense of hunger that is denied or not recognized as such, but interpreted as anxiety, stress or nervousness. This results in compulsive introduction of food that determines guilt and reduced self-esteem, leading to an increased effort to hypercontrol abstinence from food and again, endlessly repeating the cycle.

Learning to listen to the stimuli of hunger and satiety and food break during the day helps to break the vicious circle. This can be achieved by following a very simple and straightforward scheme which promotes the physiological pattern of blood glucose and helps to avoid peaks of hypo-or hyperglycemia.

Generally, about every three hours there is a drop in blood sugar and shows the sense of hunger for food is introduced that brings the blood sugar to normal values. Often, people who have eating disorders, although not obvious, this sense of hunger creates a lot of anxiety, because the person is convinta che se asseconderà lo stimolo introducendo del cibo la conseguenza sarà l’aumento del peso corporeo. Molte persone tendono a cercare di ingannare questo segnale bevendo caffè, succhiando caramelle, masticando gomme, fumando o bevendo un bicchiere di acqua. Finché riescono ad ignorare lo stimolo della fame con questi espedienti sono molto soddisfatte e si sentono forti e potenti, ma quando non riescono più a controllare questi segnali l’ansia elevata scatena una vera e propria crisi bulimica durante la quale viene introdotta una grande quantità di alimenti, velocemente, voracemente e di pessima qualità, in quanto generalmente ricchi di grassi, zuccheri e conservanti. Infatti, molto difficilmente una persona colpita by a bulimic attack is able to choose healthy foods or to prepare a real meal.
If the signal of hunger caused by the drop in blood sugar, instead, be heard and supported, perhaps with the introduction of fruits, juices, yogurt or centrifuges are ideal for breaks between meals, the bulimic attack does not occur and the Vicious cycle is interrupted, causing a state of psychological well-being as well from being able to verify that this new eating behavior does not necessarily follow an increase in body weight. Indeed, this very beneficial change will lead to much needed weight decrease following the reduction of anxiety, stress, bulimia attacks, water retention, accumulation of energy in the form of body fat due to the introduction of large quantities of food in a single episode.