These 11 things will help explain why your belly's been growling.
這11個原因幫你解釋為什么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.
注冊營養(yǎng)師兼美國營養(yǎng)與飲食學(xué)會的發(fā)言人艾麗薩·拉姆齊說：“當(dāng)你的身體真的需要補(bǔ)充水分時，輕度脫水經(jīng)常讓人感覺好像是餓了”。這種混淆的感覺發(fā)生在下丘腦——大腦里控制饑和渴的部分。

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(dāng)身體開始脫水，傳送信號的神經(jīng)在下丘腦交叉混亂，導(dǎo)致你其實(shí)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(yōu)先補(bǔ)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，那么喝杯水試試，再等15-20分鐘看看饑餓感是不是減輕了?！?/div>

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，兩種與食欲有關(guān)的激素已經(jīng)開始造反了。拉姆齊說：“睡眠太少會導(dǎo)致胃饑餓素（促進(jìn)食欲的激素）飆升和瘦素（使人有飽腹感覺的激素）下降”。經(jīng)常缺乏睡眠是使你感到餓，這種現(xiàn)象還有一個原因：睡眠缺乏后，你更有可能產(chǎn)生嚴(yán)重的大腦疲勞和腦霧。即使你不餓，你的身體系統(tǒng)也會出發(fā)對碳水化合物、糖類的渴望。保證每晚睡眠時間達(dá)到7-8小時，能量需求和胃饑餓素才能恢復(fù)正常。

You load up on starchy carbs
吃太多淀粉類的碳水化合物

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干是怎樣使你嘴不能停的？當(dāng)你停下來時，你卻發(fā)現(xiàn)盒子里只剩一些碎渣子了。那是因為你的大腦受淀粉類碳水化合物影響了。莫恩說：“含糖的白面粉做的食物比如說甜點(diǎn)、餅干和曲奇餅干里含有單糖，這種單糖會使你的血糖飆升，然后又驟降?！?/div>

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(dǎo)致你強(qiáng)烈需要更多糖類，然后如此循環(huán)往復(fù)。莫恩建議說：“盡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欲像過山車一樣。把含碳水化合物食物和富含纖維素的復(fù)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?！?/div>

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(guān)系緊張而猛吃一品脫的巧克力蛋糕，這樣的經(jīng)歷誰沒經(jīng)歷過呢？但壓力使你變得貪吃還不止這一個經(jīng)歷。拉姆齊說，當(dāng)你緊張時，你的身體系統(tǒng)會增加壓力荷爾蒙腎上腺素和皮質(zhì)醇的分泌。這些激素的上升會使你的身體系統(tǒng)誤以為遭受攻擊、并需要能量，所以你的食欲猛增?！皦毫σ矔p少大腦里的化學(xué)物質(zhì)——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(diào)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(jìn)食欲，即使你很飽也能產(chǎn)生饑餓感”。出版在《食欲》雜志上的一項小研究支持這個說法，研究發(fā)現(xiàn)人們喝酒之后更有可能吃高熱量的食物。因為喝酒使你脫水，所以這時候你的身體真正需要的是水，而你卻誤以為自己需要吃的。拉姆齊說，喝酒之前先吃點(diǎn)東西來消除這種影響，并確保交替喝下雞尾酒和水，以保證身體不缺水。

【相關(guān)】科學(xué)拯救吃貨：你為什么總是餓？（下）

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