如何戒掉暴饮暴食症 | Overcoming Binge Eating Disorder

Miles 是个注册临床营养师，专于饮食紊乱问题。他同时也是一个纯素者，他的油管儿账号叫：Healthy Crazy Cool，大家可以去瞅瞅看～

Miles is a certified clinical nutritionist that specializes in eating disorders. He is also a vegan that runs the YouTube Channel: Healthy Crazy Cool.

图片来源 Source: @HealthCrazyCool | Instagram

我之前从事专业的体育训练，这样的工作对于体型的要求特别高，心理压力很大：今天你长了多少肌肉，你的体脂是多少等等都被严格得记录着。我年轻的时候保持得非常成功，但是一场意外的受伤让这一切一夜之间都付诸东流了。由于不可逆的伤痛，我把食物当作药物来吃。间歇性暴饮暴食，间歇性不吃不喝。这种情况持续了很多钱，我曾经一天摄入15,000大卡——这个数字并不夸张，这是我成为纯素者之前。暴饮暴食——不吃不喝——疯狂锻炼——重新吃……我的正常体重是80kg,曾经因此瘦到50kg, 这样反反复复，让人绝望。

图片来源 Source: Health Crazy Cool | YouTube

在六个月内从80kg减到52kg

I was in professional sports, which puts a lot of pressure on you in terms of your physique, how much muscle you have, how much body fat you have, etc. I was very successful at a young age and then an injury took everything away overnight. Because I had nothing to fall back on, I used food like a drug. I used to binge and purge. This went on for years. I was binging up to 15,000 calories a day—not an exaggerated number, and this was before I was vegan. I would binge, purge, exercise and eat again. During my recovery, I was able to go from being severely underweight at 50kg back to my normal weight of 80kg. So, no matter how bad you struggle with this, there is hope.

图片来源 Source: Health Crazy Cool | YouTube 

回到正常体重

在你的餐食里增加蛋白质。蛋白质越多饱腹感越强。很多人的一日三餐都缺乏蛋白质，所以经常抱怨会挨饿，所以一吃就停不下来。

比如：可以加一杯蛋白质奶昔，豆腐，鹰嘴豆，坚果和种子类的食物。

图片来源 Source: @HealthCrazyCool | Instagram

Add more protein to your meals. More protein in your meals will make you feel more satiated (饱腹感). A lot of people that lack protein in their diets complain about always being hungry, and not being able to stop eating even when they are full. 

Examples: a protein shake, tofu, hummus, nuts and seeds.

就是多健康脂肪的的饮食给到的满足感是多碳水少脂肪和蛋白质的饮食无法给的。这并不是说要吃很多脂肪，重要的是每餐都摄入一些。

比如：亚麻籽，牛油果，坚果和芝麻酱。坚果是锌元素的好的来源。

图片来源 Source: @HealthCrazyCool | Instagram

The inclusion of more healthy fats in your diet will also help with the feeling of being satiated that a high carb meal lacking in fat and protein cannot give. It is not necessary to add a lot of fat to your diet, but it’s best to include a little with each and every meal. 

Examples: ground flaxseeds (亚麻籽), avocado, nuts, and sesame paste. Nuts also provide a good source of zinc.

图片来源 Source: @HealthCrazyCool | Instagram

注意：也许有人听过说如果你一直避免摄入脂肪，（像牛油果和坚果这样的食物）而是坚持比较安全的食物（像蔬菜和淀粉）目的是让你吃东西的时候更自由——不要从这种饮食不规律到另外一种，害怕吃某种事物反过来更可能让你暴食它们。所以呢作为心理救援的一个方法就是在日常的饮食中稍稍加一些。

图片来源 Source: @HealthCrazyCool | Instagram

Note: there are certain communities of people who say if you binge eat to avoid eating fats like avocados and nuts and instead stick to safe foods (vegetables and starches), but the goal is to give yourself more freedom to eat—not to switch one eating disorder for another. Fearing certain foods will make you more likely to binge on them. So rather than fearing these foods, the mental relief (心理救援) of knowing you can include them little and often in meals takes away the urge to binge on them.

图片来源 Source: @HealthCrazyCool | Instagram

除非你有健美或者严格的减肥计划，就没有必要把每天摄入的卡路里/脂肪/蛋白质/维生素/矿物质…..都记录在计算食物热量的App上面。然而假设你已经摄入足够的营养或者你有暴饮暴食的倾向，那么你可以去隔天或者每周查一下自己的这些数字，看看有可能缺什么东西需要补的。

计算食物热量的App | Cronometer

Unless you have specific goals such as bodybuilding or losing a certain amount of weight, it’s not necessary to plug your numbers into a calorie counting app like Cronometer every single day. However, if you assume you are getting enough nutrition or if you tend to binge eat, you can check your numbers for a day or a week to see what may be lacking in your diet.

饮食不规律的人大概率会缺锌（眼儿）。我当年训练和康复训练的时候，最常规的流程就是给病人补锌。暴饮暴食的人往往吃得非常咸或者很甜，要么就是深加工的食物比较多，这往往会损害你的味蕾。补锌就会有所帮助，但是也不推荐长期服用，最好不要连续超过2个月。如果你长时间服用高剂量，会导致其他矿物质长期缺乏。举个栗子，它会和铜的吸收不相容，因此如果你在不补充铜的情况下服用大量的锌，你会患上铜缺乏症，这会导致恶性贫血、神经损伤等。长期的解决方案应该是你的食物，因为补充只是为了提高。当然啦，复合维生素没什么问题。

People with eating disorders tend to lack in zinc (缺锌). Back when I was practicing and when I was in treatment myself; it was procedure to put patients on zinc supplementation (补锌). People who binge tend to eat things that are very salty, very sweet, and very artificial (深加工的), which can damage your taste buds (味蕾). Supplementing with zinc can help this, though zinc is not a supplement you want to take long term. I never recommend to take it for more than 2 months. If you do take high doses for a longer period of time it can cause other mineral deficiencies long term. For example, it competes with copper absorption (铜的吸收), so if you are taking a lot of zinc without the addition of copper you can get a copper deficiency, which can cause pernicious anemia (恶性贫血), nerve damage (神经损伤), etc. A long-term solution should be your food, as supplements are just for a boost. However, there is nothing wrong with taking a multivitamin (复合维生素).

邀请其他人进入你的生活，对你信任的朋友分享你遇到的麻烦。我花了很长时间才做到这一点，但是他们的支持真的帮助我度过了难关。而且和其他人一起吃东西也避免我对吃的东西感到焦虑，因为他们没有暴饮暴食和食物的关系很平和。

Allow other people back into your life, and share your issue with people you trust. It took some time for me to do this, but the support of the people I allowed back in my life really helped me through this process. Also eating with other people helped me to not only stop worrying about what I was eating, but it also allowed me to see others with a normal relationship with food.

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