你為什么總是覺得餓?

你為什么總是覺得餓?

The feeling of hunger is a natural reaction, telling your body that it's time to get more food. At that time, the hungry stomach will "scream", making it easy to become irritable and unable to focus on doing anything.

饑餓感是一種自然反應(yīng)，它告訴你的身體是時(shí)候獲取更多的食物了。在那個(gè)時(shí)候，饑餓的胃會(huì)“尖叫”，很容易變得煩躁，無法集中精力做任何事情。

Usually, the ideal interval between meals will range from 3 to 5 hours. However, many people experience constant hunger, sometimes very soon after having enjoyed a meal not long ago. The frightening thing is that you will tend to gain weight if you eat a lot when you are too hungry!

通常，兩餐之間理想的間隔時(shí)間為3到5個(gè)小時(shí)。然而，許多人經(jīng)歷了持續(xù)的饑餓，有時(shí)剛吃完飯不久就會(huì)餓?？膳碌氖?，如果你在太餓的時(shí)候吃太多，你就會(huì)容易發(fā)胖!

In order to control this, you must first understand the cause. The answer could be one or more of the following reasons.

為了控制它，你必須首先了解原因。答案可能是下列原因中的一個(gè)或多個(gè)。

Cause you always feel hungry

你總是覺得餓的原因

Fast metabolism

快速的新陳代謝

Some people burn more calories in a shorter period of time than others. According to one study, more than 30% of the general population has a fast metabolism that allows them to burn 400 more calories per day than others. If your metabolism is fast, you will tend to feel hungry often.

有些人比其他人在短時(shí)間內(nèi)消耗更多的卡路里。根據(jù)一項(xiàng)研究，超過30%的普通人群具有快速的新陳代謝，這使他們每天比其他人多燃燒400卡路里。如果你的新陳代謝很快，你會(huì)經(jīng)常感到饑餓。

Processed food

加工食品

You may be eating a lot of processed or refined foods such as crackers or white bread that cause your blood sugar to rise in the short term. These can make you feel more hungry than before.

你可能吃了很多加工或精制的食物，如餅干或白面包，這會(huì)導(dǎo)致你的血糖在短期內(nèi)升高。這些食物會(huì)讓你感覺比以前更餓。

Research shows that foods high in fat and sugar interfere with chemicals in the brain that regulate mood, leading to depression, anxiety and overeating. Experts believe that refined sugar is the most common cause of increased appetite throughout the day.

研究表明，高脂肪和高糖的食物會(huì)干擾大腦中調(diào)節(jié)情緒的化學(xué)物質(zhì)，導(dǎo)致抑郁、焦慮和暴飲暴食。專家認(rèn)為，精制糖是導(dǎo)致一天中食欲增加的最常見原因。

Endocrine problems

內(nèi)分泌的問題

Hormonal changes associated with menstruation, an overactive thyroid (hyperthyroidism) and diabetes are common causes of constant hunger. When your thyroid hormone levels get too high, you'll burn calories faster.

與月經(jīng)有關(guān)的荷爾蒙變化，甲狀腺過度活躍(甲狀腺機(jī)能亢進(jìn))和糖尿病是持續(xù)饑餓的常見原因。當(dāng)你的甲狀腺激素水平過高時(shí)，你會(huì)更快地燃燒卡路里。

Meanwhile, hyperglycemia (high blood sugar) associated with diabetes can also cause hunger. Therefore, if you are constantly hungry and accompanied by other signs such as weight loss, fatigue, or irritability ... proving hormonal imbalance, you need to see a doctor to be diagnosed and appropriate treatment.

與此同時(shí)，與糖尿病相關(guān)的高血糖也會(huì)導(dǎo)致饑餓。因此，如果你經(jīng)常感到饑餓，并伴有其他癥狀，如體重減輕、疲勞或易怒……如果你證明你的荷爾蒙不平衡，你需要去看醫(yī)生進(jìn)行診斷并進(jìn)行適當(dāng)?shù)闹委煛?/p>

Dehydration

脫水

Sometimes a dehydrated body can trick the brain into thinking it is hungry. So the next time you feel hungry, try drinking some water and wait for a few minutes to see how you really feel.

有時(shí)脫水的身體會(huì)讓大腦誤以為自己餓了。所以下次你覺得餓的時(shí)候，試著喝點(diǎn)水，等幾分鐘看看你的真實(shí)感覺。

Insomnia

失眠

Poor sleep can make you feel hungry under the influence of the hormones ghrelin and leptin. First, insomnia increases your ghrelin levels, stimulating appetite. Second, it lowers your leptin levels causing your brain to signal that you are not full. If you have always been deprived of sleep, chances are you will feel hungry all the time.

在荷爾蒙饑餓素和瘦素的影響下，睡眠不好會(huì)讓你感到饑餓。首先，失眠會(huì)增加胃饑餓素的水平，刺激食欲。其次，它會(huì)降低你的瘦素水平，讓你的大腦發(fā)出你沒有吃飽的信號。如果你一直睡眠不足，很有可能你會(huì)一直感到饑餓。

Persistent stress

持續(xù)的壓力

Constant stress causes the body to produce a stress hormone called cortisol, and adrenaline tends to increase appetite. On the other hand, stress also lowers serotonin levels, which has been linked to depression and binge eating. To avoid excessive cravings, practice relaxation techniques to reduce stress.

持續(xù)的壓力會(huì)導(dǎo)致身體產(chǎn)生一種叫做皮質(zhì)醇的壓力荷爾蒙，而腎上腺素會(huì)增加食欲。另一方面，壓力也會(huì)降低血清素水平，而血清素與抑郁和暴飲暴食有關(guān)。為了避免過度的渴望，練習(xí)放松技巧來減少壓力。

Alcohol

酒精

One study found that drinking alcohol causes people to consume more high-calorie foods. Alcohol also dehydrates you, thus making you feel more hungry than thirsty. You can offset this effect by drinking water and alcohol alternately while you're at a party or dining out.

一項(xiàng)研究發(fā)現(xiàn)，飲酒會(huì)導(dǎo)致人們攝入更多的高熱量食物。酒精也會(huì)使你脫水，因此你會(huì)覺得更餓而不是更渴。你可以通過在聚會(huì)或外出就餐時(shí)交替喝水和喝酒來抵消這種影響。

Certain drugs

某些藥物

Certain medications can make the body feel hungry all the time. These include antidepressants like paxil and zoloft, and corticosteroids like prednisone (used to treat allergies, asthma, and inflammatory bowel disease). If you are taking medicines that have the side effects of increasing your appetite, talk to your doctor if you can use another medicine instead.

某些藥物會(huì)讓身體一直感到饑餓。這些包括抗抑郁藥如帕羅西汀和左洛復(fù)，皮質(zhì)類固醇如強(qiáng)的松(用于治療過敏、哮喘和炎癥性腸病)。如果你正在服用的藥物有增加食欲的副作用，請咨詢你的醫(yī)生是否可以使用其他藥物來代替。

Intestinal parasites

腸道寄生蟲

Intestinal parasites like worms are quite common, and the nutrients you eat may just feed ... worms without your body enjoying anything. Sometimes the only symptom is persistent hunger with no weight gain.

像蠕蟲這樣的腸道寄生蟲很常見，你吃的營養(yǎng)物質(zhì)可能只是用來喂養(yǎng)…蠕蟲，你的身體沒有享受任何東西。有時(shí)，唯一的癥狀是持續(xù)饑餓而沒有體重增加。

Eating disorder

進(jìn)食障礙

Sometimes, persistent hunger can be a symptom of an eating disorder such as anorexia, which is associated with uncontrolled overeating. A person with bulimia tends to eat larger amounts of food in a short period of time (less than 2 hours). This is often accompanied by nausea and vomiting.

有時(shí)，持續(xù)的饑餓可能是飲食失調(diào)的癥狀，如厭食癥，它與不受控制的暴飲暴食有關(guān)?；加胸澥嘲Y的人往往會(huì)在短時(shí)間內(nèi)(不到2小時(shí))吃更多的食物。通常伴有惡心和嘔吐。

In short, having constant cravings, always feeling hungry is not necessarily healthy, not to mention it will make your plan to keep shape bankrupt. So do not ignore this feeling.

簡而言之，持續(xù)的渴望，總是感到饑餓并不一定是健康的，更不用說它會(huì)讓你保持體形的計(jì)劃破產(chǎn)。所以不要忽視這種感覺。