You’re standing in front of the fridge at 10pm debating what to graze on – but are you actually hungry?
We’ve all reached for food without thinking about it, maybe out of habit, because food looks or smells too good to resist – or as a comfort.
Nearly half – 46根据心理健康基金会2018年的一项调查。
学会发现真正的食物需求与饮食的冲动之间的差异可以帮助您停止成为不健康的饮食模式。 my guide to help you decipher when you really need to eat, and when your body is asking for something else entirely.
GENUINE HUNGER
True hunger is driven by signals from your stomach, hormones and the state of your energy stores – which all send signals to your brain to tell you现在该吃饭了。
这是一种缓慢建立的感觉 - 真正的饥饿的迹象包括隆隆的胃（随着肠道肌肉的合同而发生噪音，噪音会发生噪音，在空气和消化果汁周围推动量和消化汁），能量倾斜，并在能量上遇到了困难的范围。 - 一个真正的现象，因为您需要食物，您会感到烦躁和脾气。
We’ve all reached for food without thinking about it, maybe out of habit, because food looks or smells too good to resist
It happens because when your blood sugar dips, your brain has less fuel to manage stress, regulate心情并保持自我控制。低血糖还刺激了压力激素的产生，例如肾上腺素。
一项研究于2014年发表在《 PNAS》杂志上的一项研究发现，血糖较低的人比
In other words, trying too hard to control what you eat, can make cravings stronger.
Don’t leave it too long to eat either, as when hunger strikes, being genuinely physically hungry can change the foods you’re drawn to as quick energy becomes the priority.
That’s because levels of hormones such as ghrelin (which tells your brain you need to eat) rise when you’re hungry and the part of your brain that controls reward and appetite变得更加活跃，如此高热量的食物，例如蛋糕突然看起来更具吸引力 - 您离开它的时间越长，它们就越诱人。 It’s because our brains are wired for survival.
Keeping less healthy foods out of sight can make it simpler to eat well.
A review of 50 brain scan studies, published in 2022 in the journal Obesity Reviews, found that looking at high-calorie foods triggered stronger brain responses no matter how hungry the参与者表明可见食品提示会强大影响大脑。因此，因此，请在柜台或冰箱中的眼睛水平上保持效果和蔬菜，并将较不健康的零食存储在视线中。
情感饮食
，虽然有压力，疲倦，焦虑，无聊或不知所措。当您吃饭后，身体的饥饿通常会缓解，以响应情感提示很少欣慰出来：以后您可能仍然感到不舒服，因为您真的需要真正需要的东西，因为您真正需要的是休息或情绪支持。tbox-title">TIP OF THE WEEK
Bake rather than boil potatoes to increase their resistant starch by as much as 44 per cent. Resistant starch is fermented in the large intestine where it feeds your ‘good’ gut microbes and can help steady your blood-sugar levels.
AdvertisementA 2019 study published in Scientific Reports found that people with a tendency of emotional eating ate smaller meals and snacked more often and over a longer period of the day.
This didn’t necessarily add up to eating more food overall, as the meals were small – but the less satisfying meals left people hungrier between meals and more likely to snack.
‘TASTE’ HUNGER
如果您在饭后吃饱了，但仍然想要甜点 - 您的口味饥饿。
这根本不是饥饿 - 但这是一个渴望吃东西的愿望，因为它看起来，闻起来不错，因为它看起来不错。
但是，来自德国的Max Planck代谢研究所的小鼠中的一项新研究表明，这些相同的神经元也可以转变为甜点模式，因此，您可以重新张开并发送一条消息，这些信息可以重新张开并发送一条消息，这些信息可以从extrutians中，尤其是evroths classiists nor evith class。观点，这是有道理的 - 甜食是能量密集的，在本质上是罕见的，因此，每当它们出现时，我们的大脑都会优先考虑它们。
在小鼠中，这些神经元释放自然感觉良好的化学物质，称为内源性阿片类药物（如糖），即使是糖的这可以解释为什么我们通常有甜点的空间 - 脑部扫描人类表明，我们也可能会产生类似的影响。
避免这种情况并不像避免在其他一周的情况下避免使用巧克力那样避免使用巧克力，这与其他人相比，避免了巧克力：避免了巧克力的范围，这可能是在避免的。根据2005年发表在《国际饮食失调杂志》上的研究。
While physical hunger usually eases once you’ve eaten, eating in response to an emotional cue rarely brings relief
Take a more flexible approach, having a ‘treat’ food with a healthier一个 - 例如，带有浆果或薯片的巧克力和少数无盐的螺母和种子都可以使其更令人满意，并使您不太可能落入船上。