科学拯救吃货：你为什么总是饿？

 　　These 11 things will help explain why your belly's been growling¹.

　　这11个原因帮你解释为什么你的肚子一直在咕咕叫。

　　You're dehydrated

　　身体缺水了

　　"Mild dehydration² 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 Dietetics³. The confusion happens in the hypothalamus, the part of the brain that regulates both appetite and thirst.

　　注册营养师兼美国营养与饮食学会的发言人艾丽萨·拉姆齐说：“当你的身体真的需要补充水分时，轻度脱水经常让人感觉好像是饿了”。这种混淆的感觉发生在下丘脑——大脑里控制饥和渴的部分。

　　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 intake⁴, 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 subsides⁵."

　　当身体开始脱水，传送信号的神经在下丘脑交叉混乱，导致你其实只需要一瓶水、却抓了一包薯条。拉姆齐建议说：“你可以通过优先补充水分来避免这种情况，早上一起来就先喝一杯水。如果你感觉饿了、这一天喝水又比较少，那么喝杯水试试，再等15-20分钟看看饥饿感是不是减轻了。”

　　科学拯救吃货：你为什么总是饿？

　　You're a restless sleeper⁶

　　没睡好觉

　　By the time you wake after a night of poor sleep, two hormones⁸ linked to appetite have already begun conspiring⁹ against you. "Too little sleep can lead to surging levels of ghrelin, a hormone⁷ that stimulates¹⁰ 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 ravenous¹¹ for another reason. After poor sleep, you're more likely to have serious fatigue¹² 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.

　　早上从一宿很差的睡眠中醒来时，两种与食欲有关的激素已经开始造反了。拉姆齐说：“睡眠太少会导致胃饥饿素（促进食欲的激素）飙升和瘦素（使人有饱腹感觉的激素）下降”。经常缺乏睡眠是使你感到饿，这种现象还有一个原因：睡眠缺乏后，你更有可能产生严重的大脑疲劳和脑雾。即使你不饿，你的身体系统也会出发对碳水化合物、糖类的渴望。保证每晚睡眠时间达到7-8小时，能量需求和胃饥饿素才能恢复正常。

　　You load up on starchy carbs

　　吃太多淀粉类的碳水化合物

　　Ever notice how one doughnut or cookie leaves you unable to resist eating another... until the whole box is just crumbs¹³? That's your brain on starchy carbs. "Simple carbs, the kind found in sugary, white flour foods likepastries, crackers¹⁴ and cookies, spike¹⁵ your blood sugar levels quickly, then leave them plunging¹⁶ soon after," says Moon.

　　你有没有注意过一块甜甜圈或曲奇饼干是怎样使你嘴不能停的？当你停下来时，你却发现盒子里只剩一些碎渣子了。那是因为你的大脑受淀粉类碳水化合物影响了。莫恩说：“含糖的白面粉做的食物比如说甜点、饼干和曲奇饼干里含有单糖，这种单糖会使你的血糖飙升，然后又骤降。”

　　That blood sugar plunge¹⁷ 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 fiber¹⁸. Almonds, apples, chia seeds and pistachios are healthy options that ward¹⁹ off hunger pangs²⁰", suggests Moon.

　　血糖骤降导致你强烈需要更多糖类，然后如此循环往复。莫恩建议说：“尽量避免吃含单糖的食物，否则你那上下波动的血糖含量会使你的食欲像过山车一样。把含碳水化合物食物和富含纤维素的复杂饱腹型的食物搭配。杏仁、苹果、奇异子和开心果都是健康的选择，能阻挡饿得难受的感觉。”

　　You're a stress case

　　压力大

　　Who hasn't dealt with a high-pressure workday or relationship rough spot by giving into cravings for a pint²¹ of Rocky Road? But stress has a sneakier way of making you voracious²². When you're tense, your system ramps²³ 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 soothing²⁴ playlist on your commute²⁵ home.

　　因工作压力过大或恋爱关系紧张而猛吃一品脱的巧克力蛋糕，这样的经历谁没经历过呢？但压力使你变得贪吃还不止这一个经历。拉姆齐说，当你紧张时，你的身体系统会增加压力荷尔蒙肾上腺素和皮质醇的分泌。这些激素的上升会使你的身体系统误以为遭受攻击、并需要能量，所以你的食欲猛增。“压力也会减少大脑里的化学物质——血清素，这就使你在不饿的时候也感到饿”，莫恩这样说。想要解决这个问题，考虑多去上瑜伽课吧，或下班回家的路上把舒缓的音乐声音调大。

　　You drink too much alcohol

　　酒喝太多了

　　That pre-dinner cocktail²⁶ or glass of wine meant to whet²⁷ your appetite before dinner actually does just that, stimulating²⁸ 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. Offset²⁹ the effect by eating before you drink, and make sure to alternate your cocktails³⁰ with water so you stay hydrated, says Rumsey.

　　莫恩说：“在正餐前喝鸡尾酒或一杯葡萄酒可以有效促进食欲，即使你很饱也能产生饥饿感”。出版在《食欲》杂志上的一项小研究支持这个说法，研究发现人们喝酒之后更有可能吃高热量的食物。因为喝酒使你脱水，所以这时候你的身体真正需要的是水，而你却误以为自己需要吃的。拉姆齐说，喝酒之前先吃点东西来消除这种影响，并确保交替喝下鸡尾酒和水，以保证身体不缺水。

1 growling   

n.吠声, 咆哮声 v.怒吠, 咆哮, 吼

参考例句：

• We heard thunder growling in the distance. 我们听见远处有隆隆雷声。
• The lay about the deck growling together in talk. 他们在甲板上到处游荡，聚集在一起发牢骚。

2 dehydration   

n.脱水，干燥

参考例句：

• He died from severe dehydration.他死于严重脱水。
• The eyes are often retracted from dehydration.眼睛常因脱水而凹陷。

3 dietetics   

n.营养学

参考例句：

• This book makes a significant contribution to dietetics.此书对营养学有很大贡献。
• You have a bad diet habit and I don't think you know dietetics.你的饮食习惯很差，我认为你对营养学一无所知。

4 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。

5 subsides   

v.（土地）下陷（因在地下采矿）( subside的第三人称单数 )；减弱；下降至较低或正常水平；一下子坐在椅子等上

参考例句：

• Emotion swells and subsides. 情绪忽高忽低。 来自《现代汉英综合大词典》
• His emotion swells and subsides. 他的情绪忽高忽低。 来自《现代英汉综合大词典》

6 sleeper   

n.睡眠者，卧车，卧铺

参考例句：

• I usually go up to London on the sleeper. 我一般都乘卧车去伦敦。
• But first he explained that he was a very heavy sleeper. 但首先他解释说自己睡觉很沉。

7 hormone   

n.荷尔蒙，激素，内分泌

参考例句：

• Hormone implants are used as growth boosters.激素植入物被用作生长辅助剂。
• This hormone interacts closely with other hormones in the body.这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。

8 hormones   

n. 荷尔蒙，激素 名词hormone的复数形式

参考例句：

• This hormone interacts closely with other hormones in the body. 这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。
• The adrenals produce a large per cent of a man's sex hormones. 肾上腺分泌人体的大部分性激素。

9 conspiring   

密谋( conspire的现在分词 )； 搞阴谋； （事件等）巧合； 共同导致

参考例句：

• They were accused of conspiring against the king. 他们被指控阴谋反对国王。
• John Brown and his associates were tried for conspiring to overthrow the slave states. 约翰·布朗和他的合伙者们由于密谋推翻实行奴隶制度的美国各州而被审讯。

10 stimulates   

v.刺激( stimulate的第三人称单数 )；激励；使兴奋；起兴奋作用，起刺激作用，起促进作用

参考例句：

• Exercise stimulates the body. 运动促进身体健康。 来自《简明英汉词典》
• Alcohol stimulates the action of the heart. 酒刺激心脏的活动。 来自《现代英汉综合大词典》

11 ravenous   

adj.极饿的，贪婪的

参考例句：

• The ravenous children ate everything on the table.饿极了的孩子把桌上所有东西吃掉了。
• Most infants have a ravenous appetite.大多数婴儿胃口极好。

12 fatigue   

n.疲劳，劳累

参考例句：

• The old lady can't bear the fatigue of a long journey.这位老妇人不能忍受长途旅行的疲劳。
• I have got over my weakness and fatigue.我已从虚弱和疲劳中恢复过来了。

13 crumbs   

int. (表示惊讶)哎呀 n. 碎屑 名词crumb的复数形式

参考例句：

• She stood up and brushed the crumbs from her sweater. 她站起身掸掉了毛衣上的面包屑。
• Oh crumbs! Is that the time? 啊，天哪！都这会儿啦？

14 crackers   

adj.精神错乱的，癫狂的n.爆竹( cracker的名词复数 )；薄脆饼干；（认为）十分愉快的事；迷人的姑娘

参考例句：

• That noise is driving me crackers. 那噪声闹得我简直要疯了。
• We served some crackers and cheese as an appetiser. 我们上了些饼干和奶酪作为开胃品。 来自《简明英汉词典》

15 spike   

n.长钉，钉鞋；v.以大钉钉牢，使...失效

参考例句：

• The spike pierced the receipts and held them in order.那个钉子穿过那些收据并使之按顺序排列。
• They'll do anything to spike the guns of the opposition.他们会使出各种手段来挫败对手。

16 plunging   

adj.跳进的，突进的v.颠簸( plunge的现在分词 )；暴跌；骤降；突降

参考例句：

• War broke out again, plunging the people into misery and suffering. 战祸复发，生灵涂炭。 来自《现代汉英综合大词典》
• He is plunging into an abyss of despair. 他陷入了绝望的深渊。 来自《简明英汉词典》

17 plunge   

v.跳入，(使)投入，(使)陷入；猛冲

参考例句：

• Test pool's water temperature before you plunge in.在你跳入之前你应该测试水温。
• That would plunge them in the broil of the two countries.那将会使他们陷入这两国的争斗之中。

18 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

19 ward   

n.守卫，监护，病房，行政区，由监护人或法院保护的人（尤指儿童）；vt.守护，躲开

参考例句：

• The hospital has a medical ward and a surgical ward.这家医院有内科病房和外科病房。
• During the evening picnic,I'll carry a torch to ward off the bugs.傍晚野餐时，我要点根火把，抵挡蚊虫。

20 pangs   

突然的剧痛( pang的名词复数 )； 悲痛

参考例句：

• She felt sudden pangs of regret. 她突然感到痛悔不已。
• With touching pathos he described the pangs of hunger. 他以极具感伤力的笔触描述了饥饿的痛苦。

21 pint   

n.品脱

参考例句：

• I'll have a pint of beer and a packet of crisps, please.我要一品脱啤酒和一袋炸马铃薯片。
• In the old days you could get a pint of beer for a shilling.从前，花一先令就可以买到一品脱啤酒。

22 voracious   

adj.狼吞虎咽的，贪婪的

参考例句：

• She's a voracious reader of all kinds of love stories.什么样的爱情故事她都百看不厌。
• Joseph Smith was a voracious book collector.约瑟夫·史密斯是个如饥似渴的藏书家。

23 ramps   

resources allocation and multiproject scheduling 资源分配和多项目的行程安排

参考例句：

• Ramps should be provided for wheelchair users. 应该给轮椅使用者提供坡道。
• He has the upper floor and ramps are fitted everywhere for his convenience. 他住在上面一层，为了他的方便着想，到处设有坡道。

24 soothing   

adj.慰藉的；使人宽心的；镇静的

参考例句：

• Put on some nice soothing music.播放一些柔和舒缓的音乐。
• His casual, relaxed manner was very soothing.他随意而放松的举动让人很快便平静下来。

25 commute   

vi.乘车上下班；vt.减(刑)；折合；n.上下班交通

参考例句：

• I spend much less time on my commute to work now.我现在工作的往返时间要节省好多。
• Most office workers commute from the suburbs.很多公司的职员都是从郊外来上班的。

26 cocktail   

n.鸡尾酒；餐前开胃小吃；混合物

参考例句：

• We invited some foreign friends for a cocktail party.我们邀请了一些外国朋友参加鸡尾酒会。
• At a cocktail party in Hollywood,I was introduced to Charlie Chaplin.在好莱坞的一次鸡尾酒会上，人家把我介绍给查理·卓别林。

27 whet   

v.磨快，刺激

参考例句：

• I've read only the fIrst few pages of her book,but It was enough to whet my appetIte.她的书我只看了开头几页，但已经引起我极大的兴趣。
• A really good catalogue can also whet customers' appetites for merchandise.一份真正好的商品目录也可以激起顾客购买的欲望。

28 stimulating   

adj.有启发性的，能激发人思考的

参考例句：

• shower gel containing plant extracts that have a stimulating effect on the skin 含有对皮肤有益的植物精华的沐浴凝胶
• This is a drug for stimulating nerves. 这是一种兴奋剂。

29 offset   

n.分支，补偿；v.抵消，补偿

参考例句：

• Their wage increases would be offset by higher prices.他们增加的工资会被物价上涨所抵消。
• He put up his prices to offset the increased cost of materials.他提高了售价以补偿材料成本的增加。

30 cocktails   

n.鸡尾酒( cocktail的名词复数 )；餐前开胃菜；混合物

参考例句：

• Come about 4 o'clock. We'll have cocktails and grill steaks. 请四点钟左右来，我们喝鸡尾酒，吃烤牛排。 来自辞典例句
• Cocktails were a nasty American habit. 喝鸡尾酒是讨厌的美国习惯。 来自辞典例句