Avilness is strong and hungry!

When you are hungry, will you feel irritable and more angry than usual? This is not your illusion, but the real existence.

In many foodies, you are definitely not the only person with "hungry anger".

Hungry Angry: It becomes grumpy or irritable due to hunger. Han Gry (hungry) was combined by Hungry (hunger) and Angry (anger). It was included in Oxford Online Dictionary in August 2015.

Why does hunger and anger affect each other?

Avil and hunger has a strong correlation

Recently, a new study published in the United States "Public Science Library · Comprehensive" found that hungry people will indeed feel angry, and it is strongly correlated with hunger.

Researchers recruited 64 adults from Central Europe and asked the subjects to record their hunger and emotional state in a 21 -day test.

The results showed that hunger is related to strong emotions such as anxiety and anger, and lack of pleasure, and regardless of age, gender, BMI index, eating habits and personal characteristics, the impact of hunger is very significant.

Why is hunger inexplicably irritable?

This is because when we are hungry but have no food to eat, the brain lacks glucose. When the blood sugar level is too low, the brain will trigger the release of shame, which will produce frustrating physiological reactions. Angry.

6 types of people are the easiest to "hidden hunger"

Hunger is divided into explicit hunger and hidden hunger. Expressive hunger can be solved by "eating", and hidden hunger needs to be solved by "eating right, eating well".

"Hidden hunger" refers to the lack of trace nutrients, such as vitamins, minerals, dietary fiber.

People need to consume more than 40 nutrients through food every day to meet the needs of the body. About 70%of chronic diseases are related to "hidden hunger", such as obesity, cardiovascular and cerebrovascular diseases, decreased vision, decreased immunity, premature aging, etc.

Generally speaking, the following types of people are more prone to "hidden hunger" and need special attention.

01

People who stay up late

Studies have shown that staying up late will increase the consumption of vitamin C, vitamin E and B vitamin. In addition, insufficient sleep will affect appetite, leading to a decrease in vitamin A, calcium, and magnesium intake.

Lack of vitamin A is easy to dry, vitamin C is prone to gum bleeding, and vitamin B1 is prone to insomnia and forgetfulness.

02

People who travel frequently

It is difficult to get a balanced diet in dining outside. Rough food cannot be eaten, milk cannot be drunk, and fruits and vegetables are not enough to eat. Therefore, people who often travel often lack vitamin B1, vitamin B2, vitamin C and calcium.

03

People with diet weight loss

While controlling energy, the intake of various trace nutrients will also decrease, which will lead to "hidden hunger".

04

People who rarely bask in the sun

The content of vitamin D in food is very small, and the sun is an important way to supplement vitamin D. So if you go out early and return every day, go out to wear a hat, sunglasses, and apply sunscreen, it is easy to lack vitamin D. Severe calcium deficiency may cause osteoporosis.

05

Vegetarian

The use of iron absorption in plant -based foods is particularly low, and vitamin B12 is almost only existed in animal foods, so vegetarians are easily lacking these two nutrients.

Deletion of iron and prone anemia, deficiency vitamin B12 and folic acid can cause hyper -type cysteinemia, thereby increasing the risk of cardiovascular and cerebrovascular disease.

06

child

Picky eaters and eating fast food often lead to "hidden hunger" for children.

The report released by the United Nations Children's Foundation in 2019: Children, Food and Nutrition "report shows that at least half of the world's (about 340 million) children under the age of 5 are being" hidden hungry "and lack of essential vitamins and minerals. For example, vitamin A and iron.

Some people in a special physiological stage, such as pregnancy, lactation, menopause, and old people are also prone to "hidden hunger".

· Those who often stay up late, travel and lose weight can appropriately increase the intake of rough grains, dark fruits and vegetables, and help supplement a variety of vitamins and minerals.

Vegetarian people should eat more fermented foods, help supplement vitamin B12, and pay attention to the intake of fresh fruits and vegetables. Among them, vitamin C helps promote the absorption of non -hemantan iron.

For children, parents should guide them to eat less high -salt, high sugar and high -fat fast food, and eat more natural food.

Five eating methods delay "hunger"

When you feel hungry, you can eat high -calorie and high -fat foods, and the meal speed is fast, which eventually leads to too much energy intake.

In fact, as long as you find a few switches that control the "hunger" and turn it off in time, you can make the stomach feel full and manage the weight.

Choose high -fiber, low -fat food

High -fiber foods, such as vegetables, fungi, fruits, rough grains, etc., are masters who eliminate hunger and are also recognized as low -calorie foods.

Foods with high fiber content can enrich our stomach and make people feel a "support" feeling, that is, a strong sense of satiety.

In addition, it is also important to control food and avoid high -fat foods (fried foods, cakes, burgers, and barbecue).

On the contrary, low -fat foods, such as white meat such as fish, shrimp, chicken, or thin red meat in meat, all contain lower fat and high protein, which makes the fullness last.

There are two time points for eating snacks between the two meals, and most of them will be hungry more or less.

One is about 10:30 in the morning. At this time, the human body's metabolism is faster, and the other is about 16 o'clock. At this time, the glucose content in the body has been reduced.

You can add meals in these two time points and choose some healthy snacks. The best meal snacks are low -energy and full foods, such as: milk, yogurt, soy milk or nuts.

In addition, you can also eat a small amount of dried fruits, which contains rich fiber and minerals, which can help prevent hunger and control appetite.

Change the order of dining

The traditional order of meals is usually: fish, vegetables, staple foods, soups, desserts or fruits. This order is not healthy, and it is not good for controlling appetite.

It is best to follow the following meal order: drink soup → eat vegetables → eat protein → eat staple food.

This order of eating can delay digestion and make the release of nutrients slowly and stable until the end of the small intestine is absorbed. Eating like this, the same meals, it is not easy to be hungry after meals.

Breakfast is rich

The rich breakfast has increased blood sugar and insulin content, and people's desire for food will weaken.

Research from the University of Cambridge in the UK found that compared with people who consume 500 kcal of calories, only people who consume 300 kcal, the weight gain is twice the former.

Active water intake

The feeling of dehydration and hunger is similar. The hypothalamus sent a mixed information during thirst, causing people to think that they need to eat snacks. At this time, drinking a glass of water helps to control your desire for junk food.

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