1
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
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28)","#pibtn-icon-font-size":"16px","#continue-text":"Jatka ostoksia","#continue-display":"inline-block","#continue-width":"100px","#continue-height":"42px","#continue-effect-hover":"raise","#continue-font-size":"13px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(255, 255, 255)","#continue-background-color":"rgb(128, 83, 157)","#continue-background-color-hover":"rgb(240, 128, 80)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"5px","#checkout-text":"Kassa","#checkout-display":"block","#checkout-width":"100px","#checkout-height":"42px","#checkout-effect-hover":"raise","#checkout-font-size":"13px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 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{"#popup-showup-effect":"bounceDownIn","#popup-width":"850px","#popup-font-family":"News_Cycle","#popup-padding":"30px","#popup-background-color":"rgb(255, 255, 255)","#popup-border-width":"0px","#popup-border-color":"rgb(255, 255, 255)","#popup-border-radius":"5px","#product-title-display":"inline","#product-title-font-size":"16px","#product-title-font-weight":"700","#product-title-font-style":"normal","#product-title-text-decoration":"none solid rgb(0, 0, 0)","#product-title-text-align":"left","#product-title-color":"rgb(0, 0, 0)","#success-alert-text":"Product successfully added to your shopping cart","#success-alert-display":"block","#success-alert-font-size":"18px","#success-alert-font-weight":"700","#success-alert-font-style":"normal","#success-alert-text-decoration":"none solid rgb(40, 167, 69)","#success-alert-text-align":"left","#success-alert-color":"rgb(40, 167, 69)","#additional-quantity-text":"Quantity","#additional-subtotal-text":"Subtotal","#additional-total-text":" Total ","#additional-display":"block","#additional-font-size":"14px","#additional-font-weight":"400","#additional-font-style":"normal","#additional-text-decoration":"none solid rgb(0, 0, 0)","#additional-text-align":"left","#additional-color":"rgb(0, 0, 0)","#item-count-text-text":"There are {number} tems in your cart.","#item-count-text-display":"block","#item-count-text-font-size":"18px","#item-count-text-font-weight":"700","#item-count-text-font-style":"normal","#item-count-text-text-decoration":"none solid rgb(0, 0, 0)","#item-count-text-text-align":"left","#item-count-text-color":"rgb(0, 0, 0)","#cart-note-text":"Add a note for admin","#cart-note-display":"block","#cart-note-font-size":"14px","#cart-note-font-weight":"700","#cart-note-font-style":"normal","#cart-note-text-decoration":"none solid rgb(0, 0, 0)","#cart-note-text-align":"left","#cart-note-color":"rgb(0, 0, 0)","#continue-text":"CONTINUE SHOPPING","#continue-display":"inline-flex","#continue-width":"170px","#continue-height":"43px","#continue-font-size":"12px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(228, 228, 228)","#continue-background-color":"rgb(0, 0, 0)","#continue-background-color-hover":"rgb(0, 0, 0)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"0px","#checkout-text":"PROCEED TO CHECKOUT","#checkout-display":"inline-flex","#checkout-width":"169px","#checkout-height":"43px","#checkout-font-size":"12px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 255)","#checkout-color-hover":"rgb(228, 228, 228)","#checkout-background-color":"rgb(0, 0, 0)","#checkout-background-color-hover":"rgb(0, 0, 0)","#checkout-border-width":"0px","#checkout-border-color":"rgb(0, 0, 0)","#checkout-border-color-hover":"rgb(0, 0, 0)","#checkout-border-radius":"0px","#tocartbtn-text":"GO TO CART","#tocartbtn-display":"none","#tocartbtn-width":"160px","#tocartbtn-height":"41px","#tocartbtn-font-size":"12px","#tocartbtn-font-weight":"400","#tocartbtn-font-style":"normal","#tocartbtn-text-decoration":"none solid rgb(255, 255, 255)","#tocartbtn-color":"rgb(255, 255, 255)","#tocartbtn-color-hover":"rgb(224, 224, 224)","#tocartbtn-background-color":"rgb(0, 0, 0)","#tocartbtn-background-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-width":"0px","#tocartbtn-border-color":"rgb(0, 0, 0)","#tocartbtn-border-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-radius":"0px"}
{"#stickybar-display":"none","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(246, 247, 251)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(37, 37, 37)","#stickybar-buynow-background-color-hover":"rgb(37, 37, 37)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"15px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(242, 108, 79)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"2px"}
{"#stickybar-action":"goto_checkout","#stickybar-display":"flex","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(17, 17, 17)","#stickybar-buynow-background-color-hover":"rgb(17, 17, 17)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(242, 108, 79)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(255, 255, 255)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(0, 0, 0)","#stickybar-buynow-background-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 254, 254)","#stickybar-buynow-color":"rgb(255, 254, 254)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(244, 72, 35)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"0px"}
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Oletko tunnesyöjä? Tunnista merkit.

Oletko tunnesyöjä? Tunnista merkit.

Pohdittavaksi:

  • Saako ruoan näkeminen tai ruoan tuoksu sinut nälkäiseksi? 
  • Teetkö kaupassa heräteostoksia? 
  • Syötkö pahaan oloosi? 
  • Palkitsetko itsesi ruoalla?

Diabeteksen omahoitoa ja painonhallintaa voivat haitata useat ravitsemuksen esteet ja tunnesyöminen. Ruokavalintoja ja syömistä säätelevät tietoiset ja tiedostamattomat valinnat. Tunnesyöminen ja ravitsemuksen esteet on tärkeä oppia tiedostamaan ja tunnistamaan, jotta niitä voisi hallita paremmin.

Mitä on tunnesyöminen?

Tunnesyömisellä tarkoitetaan pyrkimystä päästä jostain tunteesta eroon tai muuttaa se siedettävämmäksi syömällä . Se voidaan jakaa lievä- ja vaikea-asteiseen. Lieväasteista tunnesyömistä esiintyy toisinaan lähes kaikilla, mutta vaikea-asteisena se muistuttaa ahmimishäiriötä. Silloin vaikeiden tunteiden välttäminen ohjaa syömisen aloittamista ja saattaa johtaa ahmimiseen. Ruokaa saatetaan käyttää tunteiden käsittelyyn ja niiden hallitsemiseen. Syöminen voi vähentää väsymystä, jännittyneisyyttä, ahdistusta ja lisätä onnellisuutta hetkellisesti. Vaikutukset ovat kuitenkin vain hetkellisiä ja johtavat haitalliseen syömiskäyttäytymiseen.

Mihin syömisen säätely perustuu?

Erilaisia tunnetiloja, kuten ärtymystä, voi myös virheellisesti tulkita nälkänä, vaikka ne johtuisivatkin esimerkiksi rankasta työpäivästä tai vähäisistä yöunista. Useimmiten tunnesyöminen kohdistuu erityisesti runsaasti rasvaa ja sokeria sisältäviin ruoka-aineisiin tai suurempiin ruoka-annoksiin. Kielteiset ja epämiellyttävät tunteet voivat johtaa ruoan ylenmääräiseen syömiseen ja painonnousuun. Taustalla olevat tunteet olisi tärkeä kieltämisen sijasta tunnistaa ja tiedostaa. Niitä tulee oppia ilmaisemaan ja käsittelemään muulla tavoin ja ruoan tilalle tulee saada rakentavampia keinoja tunteiden hallitsemiseen. Vaihtoehtoisella tekemisellä, kuten esimerkiksi uuden harrastuksen aloittamisella, ajatuksia voi kääntää syömisestä muuhun tekemiseen.

  Syömisen säätely perustuu useisiin tekijöihin, joita säätelevät niin elimistön sisäiset kuin ympäristön ulkoiset tekijät. Kulttuuriset, sosiaaliset ja psykologiset tekijät vaikuttavat merkittävästi syömisen säätelyyn. Painonhallintaan liittyvät tekijät voivat olla opittuja, perittyjä, tunne-elämään, tapoihin ja tottumuksiin, ympäristöön tai yhteiskuntaan liittyviä.

  Elimistön oma fysiologinen säätely ohjaa ja aikaansaa kehon signaalien kautta syömisen aloittamisen, syömistapahtuman ja syömisen lopettamisen. Elimistössä on syömisen lyhyeen ja pitkään säätelyyn osallistuvia tekijöitä, jotka pyrkivät säilyttämään energiatasapainon kehossa. Ääreis- ja keskushermosto osallistuvat syömisen lyhyeen säätelyyn. Ääreishermosto eli perifeerinen hermosto on hermoston osa, johon kuuluvat toiminallisesti autonominen eli tahdosta riippumaton hermosto ja somaattinen eli tahdonalainen hermosto. Ruoansulatuskanavan signalointijärjestelmät ovat osa ääreishermostoa ja siihen kuuluva haiman erittämä insuliini. Insuliini osallistuu verensokerin säätelyn lisäksi kylläisyyden tunteen aikaansaamiseen aivoissa. Insuliinin eritys alkaa haimasta jo ennen ruoan ajattelemista. Pelkkä ajatus tai tuoksu ruoasta saa aikaan fysiologisia reaktioita, kuten syljen erityksen kiihtymistä. Lisäksi aivot alkavat muodostamaan kylläisyysmekanismeja. Buffet-pöydässä liian nopea syöminen voi johtaa siihen, etteivät syömisen lopettamista stimuloivat kylläisyyssignaalit toimi riittävän ajoissa, joka johtaa herkästi ylensyömiseen. Siksi tulisi syödä rauhallisesti ja pureskella huolellisesti. Pitkäaikainen säätely toimii mm. energiavajauksessa, jolloin aistit herkistyvät ja hyvät tuoksut muuttuvat entistä herkullisemmiksi, jolloin syöminen aloitetaan herkemmin.


Hormonit ja syöminen

Useat hormonit vaikuttavat syömisen säätelyyn. Rasvakudoksesta erittyvä hormoni leptiini osallistuu kylläisyyden tunteen säätelyyn. Sen pitoisuuden suurentuessa, kylläisyyden tunne lisääntyy. Nk. nälkähormoni, greliini puolestaan lisää syömistä. Sitä muodostuu pääasiassa mahalaukussa.

Tietoiset ja tiedostamattomat valinnat

Syömistä säätelevät useat tietoiset ja tiedostamattomat valinnat. Useat ruokavalinnat perustuvat tiedostamattomaan päätöksentekoon, jolloin päätöksiä tehdään usein nopeasti ja impulsiivisesti ilman tarkempaa harkintaa. Päätöksenteon hetkellä tulee harvoin harkittua pidemmän tähtäimen vaikutuksia terveyteen ja hyvinvointiin, vaan päätös tapahtuu intuition perusteella hetken mielijohteesta. Monet ympäristön signaalit ja vihjeet aikaansaavat tekemään tiedostamattomia mielitekoja, kuten ruokamainonta ja kauppojen tuotesijoittelu. Ne altistavat herkästi valitsemaan terveydelle epäedullisia vaihtoehtoja. Kaupoissa pyritään houkuttelemaan ostamaan harkitsemattomia heräteostoksia sijoittamalla esimerkiksi makeishyllyjä kassojen läheisyyteen ja tuorepaistopisteitä ovien lähettyville. Mieliteot ja ruokahalu heräävät herkästi tuoksujen myötä, joten esimerkiksi tuoreen pullan tuoksu, saa herkästi ostamaan paistopisteeltä leivonnaisia. Lämpötila voi myös laukaista mielitekoja syömisen suhteen. Kesähelteellä jäätelön myynti kohoaa usein tavanomaista korkeammalle ulkoilman lämpötilan vaikutuksesta.

Ruoan näkeminen, ruoan tuoksu tai ruoasta puhuminen voivat laukaista nälän tunteen ja syömisen. Monet sosiaaliset tilanteet, kuten juhlat ja illanvietot voivat hankaloittaa painonhallintaa, sillä muiden seurassa syödessä ruokamäärät ovat usein suurempia. Useamman eri ruoka-aineen syöminen ruokailun aikana johtaa kylläisyyden tunteen hitaampaan kehittymiseen. Opittu nälkä -ilmiö aikaansaa syömisen aloittamisen. Silloin tietyt tilanteet ja tuntemukset voivat laukaista nälän tunteen, vaikka muuten ei olisikaan nälkä. Elimistö myös saattaa viestiä nälän tunnetta sen mukaan, miten on aiemmin ruoka-annoksia nauttinut. Esimerkiksi usein toistuva työpäivän lounastaukoon ajoittunut ateria puolenpäivän aikoihin, voi laukaista nälän tunteen päivittäin samaan aikaan riippumatta aiemman aterian ajankohdasta. Ulkoisista vaikutuksista mm. ruoka-ajat ja sosiaalinen tilanne syömishetkellä vaikuttavat ruokavalintoihimme. Esimerkiksi syödessä yhdessä tuttavan kanssa, joka hotkii omaa ruoka-annostaan, myös oma ruokarytmi saattaa huomaamatta muuttua nopeammaksi. Aamupalan syöminen tai syömättä jättäminen on usein totuttu tapa. Elimistö kaipaa fysiologisesti yöllisen paastoajan jälkeen ravintoaineita, mutta nälän tunnetta ei välttämättä synny, jos siihen ei ole tottunut. Säännöllistä ruokarytmiä voi ja tulee harjoitella, jotta se vastaa paremmin elimistön omia tarpeita ja auttaa verensokerin tasaamisessa.

Kirjoittanut:

Jella Repo, ravitsemusterapeutti ja diabeteshoitaja