At the beginning of school, that is, the child indulged in 3C how to quit? Eating like this with a dietitian can break the addiction

 

During the summer vacation, many children can only stay at home and have nothing to do, but the parents have to be busy with work and life. At this time, 3C products have attracted the attention of children. School is just about to start. What should I do when facing children’s addiction to internet, video games and mobile phones?

Addiction is related to dopamine

Nutritionist Xu Yuzhen said that these addictions are the same as adult smoking, drinking, gambling, or even drug use, and it is difficult to quit. The reason is related to the brain neurotransmitter "dopamine". Dopamine is a neurotransmitter in the brain that controls joy feedback. When dopamine is secreted normally, you will feel joy and happiness.

Xu Yuzhen explained that when children come into contact with 3C products, the fun, interesting and stimulating pictures will promote dopamine secretion, make the children happy, and immerse themselves in it. When parents control the use of 3C, children will feel lost, angry or even unable to control their emotions. This is because the secretion of dopamine is insufficient, so they must rely on "requests" to make themselves happy. In order to get rid of addiction, Xu Yuzhen recommends stimulating the formation of dopamine in the body from food and daily life.

4 ways to stimulate dopamine in the body

1. Supplement from food

Nutrients such as tyrosine, multivitamins (especially B6) and magnesium allow the body to synthesize dopamine on its own. Tyrosine can be obtained from dairy products, meat, fish, eggs, nuts and beans. Vitamin B6 can be taken from bananas, mangoes, green vegetables, fish, pork, eggs, and nuts. Magnesium can be supplemented with whole grains, bananas, kelp, nuts, tofu, dark chocolate, and dark green vegetables.

2. Eat more antioxidant foods

Foods rich in natural antioxidants can prevent damage to dopamine receptors. The brighter the color, the stronger the antioxidant capacity of fruits and vegetables.　

3. Exercise more

Exercise can increase the secretion and absorption of dopamine.

4. Get enough sleep

The secretion of dopamine will decrease during sleep, so a good sleep can reduce the expenditure and consumption of dopamine.

[TW]

開學在即 小孩沉迷3C怎麼戒？跟著營養師這樣吃可斷開成癮

暑假期間，許多小孩只能宅在家沒事做，但家長又得為工作生活忙碌，此時3C產品吸引了小孩們的注意。只是快開學了，面對孩子們的網路成癮、電玩成癮及手機成癮該怎麼辦？

成癮與多巴胺有關

營養師許育禎表示，這些成癮現象就跟大人抽菸、喝酒、賭博，甚至是吸毒一樣，難以戒掉。其原因與腦神經傳導物質「多巴胺」有關。多巴胺是掌管喜悅回饋的腦神經傳導物，當多巴胺正常分泌，就會感到愉悅快樂。

許育禎解釋，當小孩接觸3C產品時，好玩、有趣且刺激的畫面會促進多巴胺分泌，讓小孩變得開心，並且沉浸其中無法自拔。當父母控制3C使用時，小孩會失落、生氣甚至無法控制情緒，這是因為多巴胺的分泌不足，所以必須靠著「索討」來讓自己開心快樂。為了擺脫成癮，許育禎推薦可從食物及日常生活中刺激體內多巴胺的形成。

4大方法刺激體內多巴胺

1.從食物補充

酪胺酸、綜合維生素（尤其是B6）、鎂等營養素可讓身體自行合成多巴胺。酪胺酸可從乳製品、肉類、魚類、蛋、堅果和豆類中獲取。維生素B6則可自香蕉、芒果、綠色蔬菜、魚類、豬肉、雞蛋、堅果攝取。鎂則可藉由全穀類、香蕉、海帶、堅果、豆腐、黑巧克力、深綠色蔬菜補充。

2.多食用抗氧化食物

富含天然抗氧化劑的食物可以防止多巴胺受體受損。顏色越鮮豔的蔬果抗氧化能力越強。　

3.多運動

藉由運動可提高多巴胺的分泌與吸收。

4.睡眠充足

睡眠時多巴胺的分泌會降低，所以睡飽睡好才能減少多巴胺的支出與消耗。