你為什么總是覺得餓?

你為什么總是覺得餓?

Most people tend to be hungry before their next meal, and hunger can also increase if you exercise more than usual.

大多數(shù)人在下一餐前都會(huì)感到饑餓，如果你鍛煉得比平時(shí)更多，饑餓也會(huì)增加。

Even so, experts have warned that if you have always been hungry, you may not have provided your body with everything it needs to be able to maintain daily activities.

盡管如此，專家警告說(shuō)，如果你一直處于饑餓狀態(tài)，你可能無(wú)法為你的身體提供維持日常活動(dòng)所需的一切。

If you used to find snacks in the refrigerator, then it is possible that you are not providing your body with what it needs. In order to curb hunger, we need to fuel our bodies with a balanced diet, as well as ensure that our bodies are always hydrated.

如果你過去總是在冰箱里找零食，那么很有可能你沒有給你的身體提供它需要的東西。為了抑制饑餓，我們需要均衡的飲食來(lái)為身體補(bǔ)充能量，同時(shí)保證身體水分充足。

If the cravings are increasing, it could be due to the effects of medications or lifestyle changes.

如果這種渴望在增加，可能是由于藥物或生活方式的改變。

There are many reasons why you can't limit hunger, constantly feel hungry, and warn that some of the symptoms may be due to an underlying health condition.

有很多原因?qū)е履悴荒芟拗起囸I，經(jīng)常感到饑餓，并警告說(shuō)一些癥狀可能是由于潛在的健康狀況。

The reasons why you always feel hungry

你總是感到饑餓的原因

1. Stress

壓力

Stress has a negative effect on our lives and can increase and decrease hunger levels.

壓力對(duì)我們的生活有負(fù)面影響，可以增加或減少饑餓程度。

Increased feelings of hunger have also been linked to mood, as more people feel hungry after times of stress.

饑餓感的增加也與情緒有關(guān)，因?yàn)楦嗟娜嗽诮?jīng)歷壓力后會(huì)感到饑餓。

If there is a sharp increase in cravings, it could be a sign of a serious depressive disorder, says David Schlundt, associate professor of psychology at Vanderbilt University.

范德比爾特大學(xué)的心理學(xué)副教授大衛(wèi)施倫德說(shuō):如果對(duì)某些食物的渴望急劇增加，這可能是一種嚴(yán)重抑郁癥的跡象。

He also told Good Housekeeping that people who don't want to eat when they're stressed are feeling out of control of their behavior.

他還告訴《好管家》雜志，那些在壓力大的時(shí)候不想吃東西的人會(huì)覺得自己的行為失去了控制。

2. Lack of sleep

缺乏睡眠

Sleep deprivation can decrease leptin release and increase ghrelin levels - and this may explain the clear link between sleep and obesity.

睡眠不足會(huì)降低瘦素的釋放，增加胃促生長(zhǎng)素的水平——這也許可以解釋睡眠和肥胖之間的明顯聯(lián)系。

Studies have also shown that lack of sleep can increase the body's release of insulin - a hormone that regulates blood glucose levels as well as the "stress hormone", cortisol.

研究還表明，睡眠不足會(huì)增加體內(nèi)胰島素的釋放。胰島素是一種調(diào)節(jié)血糖水平的激素，也是一種“壓力荷爾蒙”皮質(zhì)醇。

Both have been linked to weight gain and greater body fat storage. Of course, this study does not say that all people who wake up easily or are overweight.

兩者都與體重增加和體內(nèi)脂肪儲(chǔ)存有關(guān)。當(dāng)然，這項(xiàng)研究并不是說(shuō)所有睡覺時(shí)容易醒的人都會(huì)超重。

In The Sun, expert Emma Bullock-Lynch from organic smart food brand Human Food said you won't feel hungry because of a lack of micronutrients, but that can make you feel tired.

來(lái)自有機(jī)智能食品品牌Human food的專家艾瑪·布洛克-林奇說(shuō)，在陽(yáng)光下，你不會(huì)因?yàn)槲⒘繝I(yíng)養(yǎng)素的缺乏而感到饑餓，但這會(huì)讓你感到疲勞。

3. Thirst

渴

Thirst is often confused with hunger because the body sometimes treats thirst the same way it handles hunger.

口渴經(jīng)常和饑餓混淆，因?yàn)樯眢w有時(shí)對(duì)待口渴和對(duì)待饑餓是一樣的。

The amount of water you drink can also affect your feeling of fullness.

喝水的量也會(huì)影響你的飽腹感。

If you think you are hungry, you could be truly dehydrated. Experts also recommend that you drink more water if you are trying to lose weight.

如果你覺得自己餓了，你可能真的是脫水了。專家還建議，如果你想減肥，要多喝水。

The feeling of thirst can also be caused by the type of food you are eating. If you like to eat salty foods like French fries then there's a chance that you are really dehydrated.

口渴的感覺也可能是由你吃的食物類型引起的。如果你喜歡吃像炸薯?xiàng)l這樣的咸食物，那么你有可能真的脫水了。

Salt stimulates thirst and helps the body retain water. Therefore, if you do not drink enough water, you will often feel tired or have difficulty functioning. The body needs salt to function but too much can cause high blood pressure.

鹽能刺激口渴，幫助身體保持水分。因此，如果你沒有喝足夠的水，你會(huì)經(jīng)常感到疲勞或功能障礙。身體需要鹽才能正常工作，但攝入過多會(huì)導(dǎo)致高血壓。

4. Skipping breakfast

不吃早餐

Skipping meals will make you feel more hungry at the end of the day and can lead to overeating.

不吃早飯會(huì)讓你在一天結(jié)束時(shí)感覺更餓，并可能導(dǎo)致暴飲暴食。

Nutritionist Jane Clark, founder of Nourish-by-Jane-Clarke, says you should aim to have a healthy breakfast at the start of the day.

營(yíng)養(yǎng)學(xué)家、“滋養(yǎng)by- jan - clarke”的創(chuàng)始人簡(jiǎn)·克拉克說(shuō)，你應(yīng)該在一天的開始就吃一頓健康的早餐。

Many studies have shown that eating right after waking up can help balance the amount of hormones and blood sugar levels to bring energy and focus to the day, which is a habit she says.

她說(shuō)，許多研究表明，起床后吃東西有助于平衡激素和血糖水平，讓你精力充沛、精力集中，這是一種習(xí)慣。

5. Emotional eating

情緒化進(jìn)食

We all go to ice cream cabinets or chocolate bars when the day is bad, and experts say this is because you feel like you're out of control and want to temporarily relieve stress.

當(dāng)一天的心情不好的時(shí)候，我們都會(huì)去吃冰激凌或者吃巧克力棒，專家說(shuō)這是因?yàn)槟愀杏X自己失去了控制，想暫時(shí)緩解一下壓力。

Jane added: "If you're an emotional eater, you may find that you eat to deal with unpleasant feelings, you may crave unhealthy sweets or snacks as your stress level increases.

簡(jiǎn)補(bǔ)充說(shuō):“如果你是一個(gè)情緒化的食客，你可能會(huì)發(fā)現(xiàn)你通過吃東西來(lái)應(yīng)對(duì)不愉快的感覺，隨著壓力水平的增加，你可能會(huì)想吃不健康的甜食或零食。

"Eating under stress is a common coping mechanism in the face of stress, but it's not a good way to reduce stress," she says.

她說(shuō):“在壓力下進(jìn)食是一種常見的應(yīng)對(duì)壓力的機(jī)制，但這不是減輕壓力的好方法。”

6. Lack of protein

缺乏蛋白質(zhì)

A diet deficient in protein can lead to feelings of hunger.

缺乏蛋白質(zhì)的飲食會(huì)導(dǎo)致饑餓感。

"A low-protein diet can also lead to frequent feelings of hunger, even though they may be consuming a higher caloric intake," says Obesity expert Julie Bernard.

肥胖專家朱莉·伯納德說(shuō):“低蛋白飲食也會(huì)導(dǎo)致經(jīng)常感到饑餓，即使他們攝入了更高的熱量。”

According to Julie, protein is more effective than carbohydrates when it comes to suppressing hunger.

根據(jù)朱莉的說(shuō)法，在抑制饑餓方面，蛋白質(zhì)比碳水化合物更有效。

If you are having problems adding protein to your diet when you are vegetarian or vegan, many brands or supermarkets are now offering alternatives such as vegetarian sausages and snacks that will keep you active throughout the day.

如果你是素食者或純素食者，在飲食中添加蛋白質(zhì)有困難，許多品牌或超市現(xiàn)在提供替代品，如素食香腸和零食，讓你一整天都充滿活力。

A lack of protein can also lead to weight gain and fat accumulation in the liver.

缺乏蛋白質(zhì)也會(huì)導(dǎo)致體重增加和脂肪在肝臟堆積。

"A low-protein and high-fiber diet is associated with increased hunger. Eating not enough fat also reduces satiety and increases hunger," Emma said.

“低蛋白、高纖維的飲食與饑餓感的增加有關(guān)。攝入的脂肪不足也會(huì)降低飽腹感，增加饑餓感。