Why You Can’t Stop Eating 為什么你總會覺得餓

Today

你是否經(jīng)常剛吃完不久就餓了？你是否會越吃越多，根本停不下來？你知道饑餓感為何如此無窮無盡嗎？閱讀本文，來了解下導(dǎo)致無窮盡的饑餓感的原因吧。

Its hard to ignore hunger， a powerful drive designed to get your attention and keep the body from starving.

Regular meals that fill the stomach and intestines should calm it down，but what if youre always ravenous for another bite of food， what should you do？

Hunger is complicated and can have many different 1）triggers， said Dr. Monique Tello， a clinical instructor at Harvard Medical School， practicing physician and director of research and academic affairs for the healthy lifestyle program at Massachusetts General Hospital.

Medical reasons：

First， its important to rule out any medical issues. Anybody who is feeling very hungry all of the time and isnt able to gain weight or is losing weight should see a doctor， Tello said.

Psychological reasons：

If there isnt an 2）underlying medical issue， the problem could be in the head.

Its reasonable to be hungry every three to five hours given how thehuman digestive system works. But ever-present food marketing on TV and the constant stream of food on social media can trigger people to eat often and a lot.

“There are also deeply ingrained cultural triggers， like the idea of eating three meals a day plus snacks，” Tello said， “The more you eat， the more you want to eat.”

“The more people eat， the larger the stomach gets. The stomach can stretch to 3）accommodate large amounts of food — its a 4）distensibleorgan. Then if its empty， it signals hunger. Well， if youve got a huge stomach from eating so much so often， the minute your stomach is empty， its signaling you to eat and youre going to eat more.”

A persons state of mind can play a role， too. Stress can increase levels of ghrelin， research has shown， and being sleep deprived is associated with higher levels of the hunger hormone.

5）Boredom， anxiety and depression can also send people looking into the refrigerator when theyre not truly hungry.

Lifestyle reasons：

Sometimes the best answer to the question “Why am I always hungry？” is the simplest one： Youre eating too little， exercising too much， or both.

So， what is the solutions？

Dont make yourself hungrier than you need to be： Limit your exposure to TV and social media.

Get honest： Ask yourself， “Am I really hungry？ Or am I bored？” Remove yourself from any food temptations if its the latter.

Consider intermittent fasting： It can reconnect you with true， biological hunger; make it easier to recognize feeling full.

Feel fuller by adjusting the quality of your diet： Avoid processed carbohydrates and sugars found in foods like white bread， baked goods and 6）cereal. Aim for a satiating diet higher in fiber， protein and healthy fats，Tello advised. Such choices will keep you more satisfied， longer.

饑餓是很難忽視的，這是一種強(qiáng)大的驅(qū)動力，旨在引起你的注意力，防止身體挨餓。

填飽肚子的常規(guī)膳食應(yīng)該會讓它平靜下來，但是如果你總是貪婪地想再多吃一口，該怎么辦？

哈佛醫(yī)學(xué)院臨床講師、執(zhí)業(yè)醫(yī)師、馬薩諸塞州總醫(yī)院健康生活方式項(xiàng)目研究和學(xué)術(shù)事務(wù)主任莫妮克·泰洛博士說，饑餓感的產(chǎn)生很復(fù)雜，可能有許多不同的誘因。

健康因素：

首先，排除一切健康問題，這點(diǎn)很重要。泰洛說，如果一直感到非常餓，體重未增加或正在減輕，就應(yīng)該去看醫(yī)生。

心理因素：

如果沒有潛在的健康問題，那么問題可能出在心理上。

考慮到人體消化系統(tǒng)的工作機(jī)制，3～5 小時餓一次是合理的。但電視上不斷出現(xiàn)的食品廣告和社交媒體上的美食誘惑會促使人們經(jīng)常大快朵頤。

“還有根深蒂固的文化誘因，比如一日三餐加零食的觀點(diǎn)，”泰洛說，“你吃得越多，你就越想吃?！?/p>

“人吃得越多，胃就越大。胃可以擴(kuò)張以容納大量的食物——這是一個可膨脹的器官。如果胃是空的，就會釋放饑餓信號。如果你經(jīng)常吃得太多，胃就會變大，那么你的胃一空，它就提醒你要吃東西，你會吃得更多?！?/p>

心態(tài)也會起作用。研究表明，壓力會增加饑餓激素的水平，而睡眠不足也會導(dǎo)致饑餓激素水平升高。

無聊、焦慮和抑郁也會讓人在不太餓的時候翻找冰箱。

生活方式因素：

有時候，對于“為什么我總是覺得餓”這個問題，最簡單的最佳答案：你吃得太少，運(yùn)動太多，或者兩者兼而有之。

因此，解決對策有哪些？

不要讓自己產(chǎn)生沒有必要的饑餓感：少看電視和社交媒體上的美食。

要誠實(shí)地問問自己：“我真的餓了嗎？還是我很無聊？”如果你是無聊想吃東西，那就要抵制食物的誘惑。

考慮間歇性禁食：讓你重拾真實(shí)的生理饑餓感，更容易識別飽腹感。

通過調(diào)整飲食質(zhì)量讓自己更飽：避免白面包、烘焙食品和谷類食品中的精制碳水和糖。泰洛建議，應(yīng)以富含纖維、蛋白質(zhì)和健康脂肪的飽腹飲食為主。這樣的選擇會讓你更容易產(chǎn)生飽腹感、餓得更慢。