How sugar affects the brain - Nicole Avena

Bagaimana gula mempengaruhi otak - Nicole Avena

Translator: Sam HK Reviewer: Pei Fang Ng

Picture warm, gooey cookies,

Bayangkan biskut yang hangat dan melekit,

crunchy candies, velvety cakes,

gula-gula yang rangup,

kek yang lembut,

waffle cones piled high with ice cream.

kon wafel yang berisi aiskrim.

Is your mouth watering?

Air liur anda sedang meleleh?

Are you craving dessert?

Anda mahu makan desert?

Why?

Mengapa?

What happens in the brain that makes sugary foods so hard to resist?

Apa yang berlaku di dalam otak kita

dan membuat kita sukar menolak makanan bergula?

Sugar is a general term used to describe a class of molecules

Gula ialah sekumpulan molekul

Gula ialah sekumpulan molekul

yang dipanggil karbohidrat,

called carbohydrates,

and it's found in a wide variety of food and drink.

Ia terkandung dalam pelbagai jenis makanan dan minuman.

Just check the labels on sweet products you buy.

Semaklah label produk yang dibeli.

Glucose, fructose, sucrose,

Glukosa, fruktosa,

Glukosa, fruktosa,

sukrosa, maltosa,

maltose, lactose, dextrose, and starch

sukrosa, maltosa,

laktosa, dekstrosa,

laktosa, dekstrosa,

dan kanji ialah gula.

are all forms of sugar.

dan kanji ialah gula.

So are high-fructose corn syrup,

Begitu juga dengan sirap jagung,

fruit juice, raw sugar, and honey.

jus buah-buahan,

gula mentah, dan madu.

gula mentah, dan madu.

And sugar isn't just in candies and desserts,

Gula bukan saja terkandung dalam gula-gula dan desert,

it's also added to tomato sauce,

ia juga terkandung dalam sos tomato,

yogurt, dried fruit, flavored waters, or granola bars.

yogurt,

buah-buahan kering,

minuman berperisa,

atau bar bijirin.

Since sugar is everywhere, it's important to understand

Gula ada di mana-mana saja.

Adalah penting untuk memahami

how it affects the brain.

bagaimana ia mempengaruhi otak kita.

What happens when sugar hits your tongue?

Apa yang berlaku ketika lidah kita merasa gula?

And does eating a little bit of sugar make you crave more?

Setelah makan sedikit gula,

anda mahu lebih banyak lagi?

You take a bite of cereal.

Anda makan bijirin sarapan.

The sugars it contains activate the sweet-taste receptors,

Kandungan gulanya

mengaktifkan reseptor rasa manis,

part of the taste buds on the tongue.

sebahagian daripada tunas rasa lidah.

These receptors send a signal up to the brain stem,

Reseptor ini menghantar signal kepada batang otak.

and from there, it forks off into many areas of the forebrain,

Dari situ, ia bergerak ke

kawasan-kawasan lain di otak depan,

one of which is the cerebral cortex.

salah satu daripadanya ialah korteks serebrum.

Different sections of the cerebral cortex process different tastes:

Bahagian korteks serebrum yang berbeza

memproses rasa yang berbeza:

pahit,

bitter, salty, umami,

masin,

umami,

and, in our case, sweet.

dan manis.

From here, the signal activates the brain's reward system.

Dari sini, signal itu akan mengaktifkan

sistem ganjaran otak.

This reward system is a series of electrical and chemical pathways

Sistem ganjaran ini ialah

laluan elektrik dan kimia

across several different regions of the brain.

di beberapa bahagian otak yang berbeza.

It's a complicated network,

Ia sebuah jaringan yang rumit,

tapi ia membantu menjawab soalan ini:

but it helps answer a single, subconscious question:

should I do that again?

"Patutkah saya makan lagi?"

That warm, fuzzy feeling you get when you taste Grandma's chocolate cake?

Anda berasa mesra dan keliru

semasa makan kek coklat nenek anda.

That's your reward system saying,

Itulah tindak balas sistem ganjaran,

"Mmm, yes!"

"Ya!"

And it's not just activated by food.

Ia bukan saja diaktifkan oleh makanan.

Socializing, sexual behavior, and drugs

Bersosial,

aktiviti seks,

dan dadah

are just a few examples of things and experiences

ialah beberapa contoh

kegiatan dan pengalaman

that also activate the reward system.

yang juga akan mengaktifkan sistem ganjaran.

Tapi pengaktifan yang terlampau

But overactivating this reward system kickstarts a series of unfortunate events:

akan akibatkan keadaan yang tidak diingini:

loss of control, craving, and increased tolerance to sugar.

hilang kawalan,

kemahuan,

dan toleransi yang tinggi ke atas gula.

Mari kita balik kepada bijirin sarapan tadi.

Let's get back to our bite of cereal.

Ia menuju ke perut anda

It travels down into your stomach and eventually into your gut.

dan akhirnya ke dalam usus.

And guess what?

Adakah anda tahu?

There are sugar receptors here, too.

Di situ juga ada reseptor gula.

They are not taste buds, but they do send signals

Ia bukan tunas rasa,

tapi ia akan beritahu

telling your brain that you're full

otak anda anda telah kenyang

or that your body should produce more insulin

atau suruh badan anda hasilkan lebih banyak insulin

to deal with the extra sugar you're eating.

untuk uruskan lebihan gula yang diambil.

The major currency of our reward system is dopamine,

Reseptor dopamina

adalah penting dalam sistem ganjaran kita.

an important chemical or neurotransmitter.

Ia merupakan pengutus saraf.

There are many dopamine receptors in the forebrain,

Terdapat banyak reseptor dopamina di otak depan,

but they're not evenly distributed.

tapi taburannya tidak seimbang.

Certain areas contain dense clusters of receptors,

Bahagian tertentu ada lebih banyak reseptor.

and these dopamine hot spots are a part of our reward system.

Bahagian ini

ialah sebahagian daripada sistem ganjaran kita.

Drugs like alcohol, nicotine, or heroin

Dadah seperti alkohol,

nikotin,

atau heroin

send dopamine into overdrive,

akan merangsang dopamina,

leading some people to constantly seek that high,

dan membuat orang mengejar rasa seronok,

in other words, to be addicted.

iaitu ketagihan.

Sugar also causes dopamine to be released, though not as violently as drugs.

Gula juga akan merangsang dopamina,

tapi ia tidak sehebat dadah.

And sugar is rare among dopamine-inducing foods.

Gula jarang ditemui dalam makanan yang merangsang dopamina.

Broccoli, for example, has no effect,

Contohnya, brokoli, ia tidak mendatangkan kesan,

which probably explains

mungkin sebab itu

budak-budak kecil tidak suka makan sayur.

why it's so hard to get kids to eat their veggies.

Bercakap tentang makanan yang sihat,

Speaking of healthy foods,

let's say you're hungry and decide to eat a balanced meal.

andaikan anda lapar

dan makan makanan yang seimbang.

You do, and dopamine levels spike in the reward system hot spots.

Selepas itu, paras dopamina dalam

sistem ganjaran anda meningkat.

But if you eat that same dish many days in a row,

Tapi jika anda makan makanan yang sama selama beberapa hari,

dopamine levels will spike less and less, eventually leveling out.

paras dopamina akan menurun,

dan akhirnya menjadi seimbang.

That's because when it comes to food,

Ini kerana otak kita memberikan perhatian khas

the brain evolved to pay special attention to new or different tastes.

Ini kerana otak kita memberikan perhatian khas

pada rasa yang baru atau berbeza.

Why?

Mengapa?

2 sebab:

Two reasons:

first, to detect food that's gone bad.

Pertama, mengenal pasti makanan basi.

And second, because the more variety we have in our diet,

Kedua, jika kita makan

pelbagai jenis makanan,

the more likely we are to get all the nutrients we need.

kita akan dapat

pelbagai jenis nutrisi yang diperlukan.

To keep that variety up,

Demi kepelbagaian makanan,

we need to be able to recognize a new food,

kita perlu mengenal pasti makanan baru,

and more importantly, we need to want to keep eating new foods.

dan kita mesti ada keinginan untuk makan makanan baru.

dan kita mesti ada keinginan untuk makan makanan baru.

And that's why the dopamine levels off when a food becomes boring.

Paras dopamina menjadi seimbang

kerana kita jemu dengan makanan.

Now, back to that meal.

Mari kita balik kepada makanan.

What happens if in place of the healthy, balanced dish,

Bagaimana jika anda

tidak ambil makanan yang sihat dan seimbang,

you eat sugar-rich food instead?

tapi anda makan makanan yang bergula tinggi?

If you rarely eat sugar or don't eat much at a time,

Jika anda jarang makan gula

atau makan sedikit gula saja,

the effect is similar to that of the balanced meal.

kesannya sama dengan makanan seimbang.

But if you eat too much, the dopamine response does not level out.

Tapi jika anda makan terlalu banyak gula,

kadar dopamina adalah tidak seimbang.

In other words, eating lots of sugar will continue to feel rewarding.

Semakin banyak gula yang diambil,

semakin rasa teruja.

In this way, sugar behaves a little bit like a drug.

Jadi, gula adalah serupa dengan dadah.

It's one reason people seem to be hooked on sugary foods.

Ia salah satu sebab orang ketagihan makanan bergula.

Ia salah salah sebab orang ketagihan makanan bergula.

So, think back to all those different kinds of sugar.

Fikirkan tentang gula-gula yang berbeza tadi.

Each one is unique, but every time any sugar is consumed,

Setiap satunya adalah unik,

tapi setiap kali bila gula diambil,

it kickstarts a domino effect in the brain that sparks a rewarding feeling.

ia akan mencetuskan kesan domino di dalam otak

yang mengaktifkan sistem ganjaran.

Too much, too often, and things can go into overdrive.

Terlalu kerap dan terlalu banyak gula,

maka ia menjadi terlampau aktif.

So, yes, overconsumption of sugar can have addictive effects on the brain,

Jadi, pengambilan gula yang terlampau tinggi

akibatkan otak kita ketagihan,

but a wedge of cake once in a while won't hurt you.

tapi sepotong kek sekali-sekali tidak memudaratkan.