Remember that in the early days of love, the reason for the quarrel was actually... I'm hungry.
The two of us used to travel together, there was no place to eat in the deep mountains and old forests, and I cried because I was too hungry... Sorry, it's a bit of a shame to say it, but I'm certainly not alone!
I don't know if you have experienced such a thing, when you are hungry, you want to eat immediately, and when you can't eat, you are particularly angry.
Two days ago with the office friends to eat barbecue, she did not eat much a day, thinking of eating a meat to compensate for it, at the table I obviously felt that her mood was a little anxious...
In fact, there is a scientific name for this, called "Hunger and Anger".
What is "Hunger Fever" and "Hangry"?
"Hangry" is a combination of hungry and angry (anger), meaning to become irritable and irritable because of hunger.
The first person to propose this word is a clinical psychologist in the United States, and in 18 years the word was officially included in the Oxford Dictionary, and recently there is a book in China called "Hunger and Anger".
1. Hunger and anger is an instinctive reaction of the body
It's a bit like a baby crying out when it's hungry.
If adults do not consume enough nutrients, it is difficult to maintain a state of energy and emotional stability.
When the energy and energy brought by food are exhausted, our blood sugar will continue to fall. Especially if you are losing fat and ingesting less, it is likely that your blood sugar will fall down quickly after meals. At this time, the brain will think that we are in danger of life, and there will be unclear thinking, lack of concentration, slow thinking, and so on.
These conditions arise because the brain is heavily dependent on glucose for energy, and below average blood sugar can affect the smooth functioning of the brain. Too low blood sugar is not only easy to make the brain not work smoothly, the secretion of hormone in the body is relatively disordered, but also makes the brain like the body to issue instructions to raise blood sugar, of which "adrenaline" is the party that receives instructions.
We instinctively show greater aggression, have worse tempers, and are more prone to anger.
2. Low blood sugar levels affect our judgment of food.
Hungry and anxious, I really want to eat everything I see, and I have no ability to judge at all.
When hungry, the body secretes a gastrointestinal stimulin, the appetite spike, which can enhance the appetite and make us more prone to overeating. Don't starve yourself!
3. For people who lose fat, there is also a special kind of "hunger and anger".
People who strictly control their diet can easily "emotionally explode" because they are not on time or satisfied with a meal.
When I first lost fat, I had already silently arranged in my mind what I should eat and what time to eat at each meal every day, and once there was an external factor that caused me to be unable to eat on time, my emotions would explode.
Because I was afraid that I would not eat a certain meal well, my past efforts were in vain.
4. Influences of external circumstances and self-emotions
However, not all people who are hungry are prone to tantrums, and they are also affected by the environment and their ability to withstand personal stress.
If the environment is very noisy, or if it is a person who is more sensitive and easy to be impatient, it is really difficult to maintain a pleasant mood.
But sometimes we can't tell the difference.
Is it "hungry" or "angry"
Although many people's mood swings are affected by hunger, do you feel hungry because you are unhappy, or do you feel hungry because you are unhappy?
When the body feels hungry, it will inform you to "give me something to eat" through various signals, such as stomach screaming, appetite, or it may be similar to the same emotional changes as hunger and anger.
However, it is really difficult to distinguish between the real "feeling of hunger" and the "feeling of emptiness" of not having anything to eat and having no mouth.
Sometimes we are anxious to eat, not really hungry, may be just because of mood swings, such as boredom, stress, anxiety, emotional hunger.
Many workers must have felt this way in the afternoon, maybe the salad in their stomachs was just finished, but they always wanted to chew something in their mouths. I myself often do this, after eating salty, I must come back to some sweet to be satisfied, this is not really hungry.
How do you distinguish between these two feelings?
1. First ask yourself, if you have a cucumber or an apple now, would you like to eat it? Or be sure to eat a specific food.
2. Or take a sip of water and calm down for 15 minutes to see if you still have the urge to eat.
3. True hunger is gradual, not sudden.
There is also a situation similar to "emotional eating", such as waking up from a nap and wanting to eat, or wanting to eat when tired, etc.
This kind of situation is mainly because the body is in a "low energy" state, simply put, the body is too tired and needs to be recharged.
At this time, you don't have to eat, you can also go outside, drink some water, and do some simple exercises: These methods can free the body from a state of exhaustion.
How to eat against ~ anti-emotional?
Before talking about how to fight hunger and anger, let's talk about how to solve the "emotional diet"!
1. Emotional eating is regular.
To sum up your own rules, do you want to have a cup of milk tea every afternoon, always want to eat some supper before going to bed, or want to reward yourself with an ice cream when you are in a bad mood?
But you don't have to "quit" all of these rules! Instead, you can turn it into a new habit and integrate it into your own diet.
For example, when I watch a movie after dinner, I must eat chocolate to be comfortable. Because you know that you are like this, you will avoid eating other sweets during the day.
2. Find the corresponding emotion and solve it with methods other than food.
Take my chocolate after dinner as an example, for me it corresponds to relaxation and reward.
If I want to stop filling these emotions with food, I need other ways to find something other than food, such as soaking my feet, listening to podcasts, and so on.
Others want to eat because they are bored and stressed at work. It is better to make some low-calorie drinks with, or vegetables and fruits with large moisture & low sugar content (such as small tomatoes and cucumber strips), which are especially suitable for this situation.
3. If you find yourself in the midst of an "emotional diet", find something else to do, touch the cat, pet the dog, play with the rabbit... Distract yourself.
What should people with hunger and anger do?
1. Go out with a snack!
Don't put yourself in excessive hunger, and don't skip meals to lose weight. You can control the amount of servings you eat each time, but if you feel hungry, you have to eat them.
I go out every day and prepare 2-3 snacks of about 100 kcal.
If you find yourself starting to explode because you're hungry, you can start by eating foods that quickly power your body, such as fruits, sugar, refined staple foods... In the long run, the more the overall diet provides long-term satiety, the better.
2. Eat some "stress-relieving foods" that really calm your emotions, such as green tea, sweet potatoes, black skies, eggs... Or a food that makes you happy to be satisfied!
3. Trust your own efforts!
Your diet will not be disrupted by a certain meal, don't put so much pressure on yourself ~ eat well, and love yourself.
I don't know if you've ever been hungry and want to hear your story!
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