科學拯救吃貨：你爲什麼總是餓？
These 11 things will help explain why your belly's been growling.
這11個原因幫你解釋爲什麼你的肚子一直在咕咕叫。
You're dehydrated
身體缺水了
"Mild dehydration is often masked as feelings of hunger, when really your body just needs fluids," says Alissa Rumsey, RD, spokesperson for the American Academy of Nutrition and Dietetics. The confusion happens in the hypothalamus, the part of the brain that regulates both appetite and thirst.
註冊營養師兼美國營養與飲食學會的發言人艾麗薩·拉姆齊說：“當你的身體真的需要補充水分時，輕度脫水經常讓人感覺好像是餓了”。這種混淆的感覺發生在下丘腦——大腦裏控制飢和渴的部分。
When dehydration sets in, wires get crossed in the hypothalamus, leading you to grab a bag of chips when you really need a bottle of water. "Prevent it by staying on top of your fluid intake, starting with a glass of water first thing in the morning," advises Rumsey. "If you feel hungry, and you haven't drank much that day, try drinking a glass of water and waiting 15 to 20 minutes to see if your hunger subsides."
當身體開始脫水，傳送信號的神經在下丘腦交叉混亂，導致你其實只需要一瓶水、卻抓了一包薯條。拉姆齊建議說：“你可以通過優先補充水分來避免這種情況，早上一起來就先喝一杯水。如果你感覺餓了、這一天喝水又比較少，那麼喝杯水試試，再等15-20分鐘看看飢餓感是不是減輕了。”
You're a restless sleeper
沒睡好覺
By the time you wake after a night of poor sleep, two hormones linked to appetite have already begun conspiring against you. "Too little sleep can lead to surging levels of ghrelin, a hormone that stimulates appetite, as well as decreased levels of leptin, a hormone that causes feelings of fullness," says Rumsey. Lack of shuteye on a regular basis makes you ravenous for another reason. After poor sleep, you're more likely to have serious fatigue and brain fog. Your system, desperate for a shot of energy, triggers cravings for sugar carbs, even if you're not actually hungry. Aim for 7 to 8 hours of sleep a night, and you'll get your energy level and hunger hormones back on track.
早上從一宿很差的睡眠中醒來時，兩種與食慾有關的激素已經開始造反了。拉姆齊說：“睡眠太少會導致胃飢餓素（促進食慾的激素）飆升和瘦素（使人有飽腹感覺的激素）下降”。經常缺乏睡眠是使你感到餓，這種現象還有一個原因：睡眠缺乏後，你更有可能產生嚴重的大腦疲勞和腦霧。即使你不餓，你的身體系統也會出發對碳水化合物、糖類的渴望。保證每晚睡眠時間達到7-8小時，能量需求和胃飢餓素才能恢復正常。
You load up on starchy carbs
吃太多澱粉類的碳水化合物
Ever notice how one doughnut or cookie leaves you unable to resist eating another... until the whole box is just crumbs? That's your brain on starchy carbs. "Simple carbs, the kind found in sugary, white flour foods likepastries, crackers and cookies, spike your blood sugar levels quickly, then leave them plunging soon after," says Moon.
你有沒有注意過一塊甜甜圈或曲奇餅乾是怎樣使你嘴不能停的？當你停下來時，你卻發現盒子裏只剩一些碎渣子了。那是因爲你的大腦受澱粉類碳水化合物影響了。莫恩說：“含糖的白麪粉做的食物比如說甜點、餅乾和曲奇餅乾裏含有單糖，這種單糖會使你的血糖飆升，然後又驟降。”
That blood sugar plunge causes intense hunger for more sugary carbs and the cycle continues." Keep fluctuating blood sugar levels from sending you on a cravings roller coaster by avoiding simple-carb foods as much as possible. Get your carb fix with the complex, filling kind that contains lots of fiber. Almonds, apples, chia seeds and pistachios are healthy options that ward off hunger pangs", suggests Moon.
血糖驟降導致你強烈需要更多糖類，然後如此循環往復。莫恩建議說：“儘量避免吃含單糖的食物，否則你那上下波動的血糖含量會使你的食慾像過山車一樣。把含碳水化合物食物和富含纖維素的複雜飽腹型的食物搭配。杏仁、蘋果、奇異子和開心果都是健康的選擇，能阻擋餓得難受的感覺。”
You're a stress case
壓力大
Who hasn't dealt with a high-pressure workday or relationship rough spot by giving into cravings for a pint of Rocky Road? But stress has a sneakier way of making you voracious. When you're tense, your system ramps up production of the stress hormones adrenaline and cortisol, says Rumsey. Elevated levels of these hormones trick your system into thinking it's under attack and needs energy, so your appetite starts raging. Stress also reduces levels of the brain chemicalserotonin, and that can make you feel hungry when you aren't, says Moon. Consider it a case for making it to yoga class more often, or cranking up a soothing playlist on your commute home.
因工作壓力過大或戀愛關係緊張而猛吃一品脫的巧克力蛋糕，這樣的經歷誰沒經歷過呢？但壓力使你變得貪吃還不止這一個經歷。拉姆齊說，當你緊張時，你的身體系統會增加壓力荷爾蒙腎上腺素和皮質醇的分泌。這些激素的上升會使你的身體系統誤以爲遭受攻擊、並需要能量，所以你的食慾猛增。“壓力也會減少大腦裏的化學物質——血清素，這就使你在不餓的時候也感到餓”，莫恩這樣說。想要解決這個問題，考慮多去上瑜伽課吧，或下班回家的路上把舒緩的音樂聲音調大。
You drink too much alcohol
酒喝太多了
That pre-dinner cocktail or glass of wine meant to whet your appetite before dinner actually does just that, stimulating a feeling of hunger even if your stomach is full, says Moon. A small study published in the journal Appetite backs this up, finding that people were more likely to consume foods higher in calories after drinking alcohol. And because boozedehydrates you, it can trick you into thinking you need food when your body is really calling for water. Offset the effect by eating before you drink, and make sure to alternate your cocktails with water so you stay hydrated, says Rumsey.
莫恩說：“在正餐前喝雞尾酒或一杯葡萄酒可以有效促進食慾，即使你很飽也能產生飢餓感”。出版在《食慾》雜誌上的一項小研究支持這個說法，研究發現人們喝酒之後更有可能吃高熱量的食物。因爲喝酒使你脫水，所以這時候你的身體真正需要的是水，而你卻誤以爲自己需要吃的。拉姆齊說，喝酒之前先吃點東西來消除這種影響，並確保交替喝下雞尾酒和水，以保證身體不缺水。
