一吃饱就犯困，很多人都有这种情况。吃完就犯困不一定意味着身体出了毛病，但是有一些因素会加重这种自然反应，让接下来的工作和其他活动变得很艰难。来看看是哪些因素导致了你午饭后的困倦感。
After a busy morning, lunch can feel like just the pick-me-up you need — but sometimes the meal you thought would energize you is the very thing that makes you want to sleep at your desk. Part of this phenomenon is due to basic physiology: The tendency to get tired after eating doesn’t mean there is something wrong with your body. But there can be additional factors that make this natural response worse. Here’s what to watch out for and how to make adjustments.
忙碌了一个上午之后，午餐就像是你需要的能量补给站——但有时你以为能让你精力充沛的午餐却让你想在办公桌前睡觉。这种现象的部分原因是基本的生理学:吃完东西后感到疲倦并不意味着你的身体有问题。但可能还有其他因素使这种自然反应变得更严重。以下是需要注意的事项以及如何进行调整。
#1 ______________
#1 ______________
When it comes to why you feel overly tired after eating, a common cause is consuming meals that are heavy in terms of quantity or quality. Some people overeat instead of stopping when they feel comfortably satisfied. Not eating breakfast can also lead to overeating later in the day if excessive hunger makes controlling your appetite difficult. Sometimes, however, the makeup of certain foods can contribute to tiredness. Fats are the hardest nutrient to digest. If you had a meal high in fat — such as fried foods or pizza — that could make you feel tired. Meals high in added sugar can have the same effect.
当谈到为什么你饭后会感到过度疲劳时，一个常见的原因是在数量或质量上消耗了大量的食物。有些人吃得过多，而不是停止当他们感到舒适的满足。如果过度的饥饿使你难以控制食欲，不吃早餐也会导致晚些时候暴饮暴食。然而，有时候，某些食物的成分会导致疲劳。脂肪是最难消化的营养物质。如果你吃了一顿高脂肪的饭——比如油炸食品或披萨——那可能会让你感到疲劳。添加糖含量高的食物也会产生同样的效果。
#2 ______________
#2 ______________
Sleep regulates (调整) your hormones (激素), including your digestive (消化的) ones. And if you have a poor sleep, your body’s likely to suppress the hormone called leptin that signals “I’m full and don’t need any more”. Having a poor sleep can also negatively affect your decision-making skills, emotional regulation and a brain region that regulates food intake, making it harder to resist the strong desire for highly delicious foods.
睡眠调节你的荷尔蒙，包括消化激素。如果你睡眠不好，你的身体可能会抑制一种叫做瘦素的激素，这种激素发出的信号是“我已经饱了，不需要再吃了”。睡眠不好还会对你的决策能力、情绪调节和大脑中调节食物摄入的区域产生负面影响，使你更难抗拒对美味食物的强烈渴望。
#3 ______________
#3 ______________
If you regularly feel sleepy after eating even after making dietary (饮食的) adjustments, ask your doctor to give the hemoglobin A1c test to you. The test measures average blood sugar levels and shows how much glucose (葡萄糖) is attached to hemoglobin (血红蛋白) in red blood cells. If that’s high, it shows that your body is struggling to metabolize food.
如果你经常在吃完饭后感到困倦，即使在调整饮食后，也要让你的医生给你做糖化血红蛋白测试。该测试测量平均血糖水平，并显示红细胞中有多少葡萄糖附着在血红蛋白上。如果这个值很高，说明你的身体正在努力代谢食物。
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