8 Sneaky Reasons You're Always Hungry

揭秘：你总是饿的8大隐秘原因

Do you find yourself constantly heading to the fridge for a snack? If you don't have an obvious reason for the increased hunger, such as pregnancy or tougher workouts, you might want to see if your insatiable appetite is due to a sneakier cause. Your stress levels, quality of sleep, and diet may be to blame.

有没有发现你经常去冰箱里找零食吃?如果你没有一个明显的理由来解释这种增长的饥饿感，如怀孕或参加了更严格的训练等，那你可能想了解这贪得无厌的胃口是否源于某个隐秘的原因。你承受的压力水平，睡眠的质量和饮食习惯有可能就是罪魁祸首。

You're dehydrated: Drink a glass of water and wait 20 minutes to see if the hunger subsides.

脱水了:喝一杯水，等20分钟再看看饥饿感是否消退了。

You got a bad night's sleep: Sleep deprivation can increase levels of ghrelin, a hormone that stimulates appetite.

晚上没睡好：睡眠不足促使一种刺激食欲的胃饥饿素增多

You eat a lot of processed carbs: Foods like white bread spike your blood sugar and may cause more cravings.

吃了很多加工过的碳水化合物:像白面包这样的食物会阻止血糖升高并可能导致产生更多的欲望。

You're stressed out: After a bad day, crank up some good tunes or go to yoga (instead of the fridge).

压力过大:过了糟糕的一天，去听一些好的音乐或者去做瑜伽(而不要去找冰箱)。

You need more protein: Foods like Greek yogurt, eggs, and lean meat will keep you fuller longer.

需要更多的蛋白质:希腊酸奶、鸡蛋和瘦肉等食物会让你的饱腹感持续时间更长。

You need to eat more fat: Unsaturated fat, found in nuts and avocados, is linked to feelings of satiety.

需要进食更多脂肪: 在坚果和鳄梨中存在的一些不饱和脂肪与饱腹感有关联。

You skip meals: Try not to let more than 4 or 5 hours go by in between meals and eat something within an hour of waking up.

没按顿吃饭：尽量不要让两餐之间超过4或5个小时以上，要在醒来后的一个小时内吃东西。

You eat too fast: Slow down your chewing and bites so your brain has enough time to register fullness.

进食速度太快：放慢你咀嚼的速度，这样你的大脑才有足够的时间来反应吃饱的感觉。