口痕搵嘢食

口痕搵嘢食（英文：grazing ^{[註 1]}），或者叫口痕摷嘢食，係一種食嘢相關嘅人類行為規律。如果話一個人口痕搵嘢食，意思係指呢個人重複又冇計劃噉走去搵嘢食，次次都只係少量噉食，而且明明唔覺餓都走去搵。口痕搵嘢食可以係一種唔想做都忍唔住去做嘅行為^[1]，個人好多時食咗之後會感到內疚等嘅負面感受，因而為個人造成心理壓力^[2]。

廿一世紀初喺大馬士革一角影到嘅糖菓；好似糖噉細細粒又甜嘅嘢食，被指係好方便人口痕就搵嚟食。

2019 年一日，喺香港一角影到有人擺檔，賣啲細細件嘅零食。

啲人口痕搵嘢食嗰陣，特別傾向去食一啲細細哋一件件、唔使點樣花費精神就可以食得嘅零食。例如想像而家有個人喺櫃入邊收埋咗啲曲奇餅。佢喺屋企無所事事就會想去開櫃攞曲奇餅嚟食（重複），每次都淨係食一塊咁少（少量），每塊曲奇餅唔使花咩工夫準備，會為佢帶嚟小小嘅快感。

問題

睇埋：體重管理同肥

呢種行為就噉睇好似冇咩大不了，但係一個人每次口痕搵嘢食都可以搞到佢一日多咗 200 至 300 卡路里。每日食兩三次已經會積少成多，多咗 600 至 900 卡路里—普通嘅成年女人每日需要 2000 卡路里左右，而普通嘅成年男人每日就需要 2500 卡路里左右^[3]，即係話一個人習慣咗口痕搵嘢食，分分鐘（喺卡路里攝取上）等同每日食多咗一餐咁滯。

事實係，健康方面嘅研究睇過啲一度減肥成功但後尾肥返嘅人，發現佢哋之所以會肥返，其中一個主因就係因為佢哋有口痕搵嘢食嘅習慣^[4]。

睇埋

• 暴飲暴食
• 均衡飲食
• 甜嘢
• 口立濕

註釋

1. 英文 grazing 又可以係指牧食。

引述

1. Conceição, E. M., Mitchell, J. E., Engel, S. G., Machado, P. P., Lancaster, K., & Wonderlich, S. A. (2014). What is "grazing"? Reviewing its definition, frequency, clinical characteristics, and impact on bariatric surgery outcomes, and proposing a standardized definition. Surgery for Obesity and Related Diseases, 10(5), 973-982，呢篇綜述文提咗："We suggest grazing to be defined as an eating behavior characterized by the repetitive eating of small/modest amounts of food in an unplanned manner and/or not in response to hunger/satiety sensations."，亦可以睇睇佢個 Table 3。
2. Reas, D. L., Wisting, L., Kapstad, H., & Lask, B. (2012). Nibbling: frequency and relationship to BMI, pattern of eating, and shape, weight, and eating concerns among university women. Eating behaviors, 13(1), 65-66.
3. Calories. National Library of Medicine.
4. Kofman, M. D., Lent, M. R., & Swencionis, C. (2010). Maladaptive eating patterns, quality of life, and weight outcomes following gastric bypass: results of an Internet survey. Obesity, 18(10), 1938-1943.