Be careful of "hungry anger" to teach you 4 ways to eat to delay hunger

When you are hungry, will you feel irritable and more angry than usual? This is not your illusion, but the real existence. 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? Experts teach you 4 ways to eat to delay "hunger."

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 show that hunger is related to strong emotions such as anxiety and anger, and the sense of joy is lacking, and the impact of hunger is very significant regardless of age, gender, BMI index, eating habits and personal characteristics.

Why is hunger inexplicably irritable?

The primary cause of Hungry Anger is the fluctuation of blood sugar levels. When eating, our bodies consume a lot of nutrients from food -protein, fat, and carbohydrates, and decompose them into amino acids, fatty acids and monosaccharides.

These compounds are transported to the body to meet all our energy needs, from the most basic breathing to more severe activities. If you do n’t eat for a period of time, the blood glucose level will decrease, the energy you need will not be satisfied, and the function will be abnormal.

Glucose is the main source of energy of the body. Therefore, hypoglycemia can easily lead to weakness, irritability, and inattention, especially when you have to survive a busy day.

The longer the interval between the two meals, the less the glucose is in the blood in the body, and the less energy to provide the body, just like driving a car without gasoline.

When the blood glucose level is too low, the brain will trigger the release of the stress, which will produce frustrating physiological reactions, making people more irritable and difficult to control anger.

Experts explained that in the era of acupoints, it is a good thing to be aggressive when hungry. It will prompt people to devote people to the fighting with animals or other humans to obtain a food. At that time, the possibility of hungry people survived.

7 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.

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.

People who travel often. 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.

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

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.

Vegetarian crowd. 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.

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.

People in a special physiological stage. For example, "hidden hunger" during pregnancy, lactation, menopause, and elderly people.

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.

Four ways to eat 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 and low -fat foods. 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 fish, shrimp, chicken and other white meat in meat, or thin red meat, all contain lower fat and high protein, which makes the fullness last.

Eat some snacks between two meals. There are two time points in the day, and most people feel more or less hungry. One is about 10:30 in the morning. At this time, the human body's metabolism is faster; 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 times and choose some healthy snacks. The best meal snacks are low -energy and full of food, 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. (Edit Li Chuang)

Source: Wuhan Evening News

- END -