You're a restless sleeper
没睡好觉
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.
早上从一宿很差的睡眠中醒来时,两种与食欲有关的激素已经开始造反了。拉姆齐说:“睡眠太少会导致胃饥饿素(促进食欲的激素)飙升和瘦素(使人有饱腹感觉的激素)下降”。经常缺乏睡眠是使你感到饿,这种现象还有一个原因:睡眠缺乏后,你更有可能产生严重的大脑疲劳和脑雾。即使你不饿,你的身体系统也会出发对碳水化合物、糖类的渴望。保证每晚睡眠时间达到7-8小时,能量需求和胃饥饿素才能恢复正常。
You load up on starchy carbs
吃太多淀粉类的碳水化合物
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.
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