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Tired after eating? Here’s why, and how to fix it
吃完午飯就犯困？你需要這么做……
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 nap at your desk.
在忙碌的早晨結束后，午飯是你所需的能量補給站，但是有時候這頓飯不僅沒有像你想的那樣讓你重振精神，反而讓你在辦公桌前打起盹來。
Feeling tired after lunch, or post meals in general, is known as postprandial somnolence — or, colloquially, the food coma.
吃完午飯感到困倦，或是一吃完飯就犯困，被稱為餐后嗜睡癥，也就是俗稱的飯氣攻心。
Part of this phenomenon is due to basic physiology: When humans eat, most of our blood goes to the digestive organs to process the food, said Sandra Arévalo, director of community health and wellness at Montefiore Nyack Hospital in New York state.
美國紐約州蒙蒂菲奧里·奈阿克醫院社區衛生和保健部主管桑德拉·阿雷瓦洛指出，這種現象一部分是因為自然的生理反應：當人類進食時，大部分血液都流到消化器官去處理食物了。
The tendency to get tired after eating isn’t inherently suggestive of something amiss. But there can be additional factors that exacerbate this natural response, making getting through the rest of the workday or any activities feel like a slog. Here’s what to watch out for and how to make adjustments.
吃完就犯困不一定意味著身體出了毛病，但是有一些因素會加重這種自然反應，讓接下來的工作和其他活動變得很艱難。來看看應該注意哪些因素，以及怎么做才能減輕飯后的困倦感。
Heavy or sugary meals
油膩或高糖的飯食
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.
如果你飯后覺得特別累，一個常見的原因是你吃得太多或太油膩。
Some people overeat instead of stopping when they feel comfortably satiated. Not eating breakfast can also lead to overindulging later in the day if excessive hunger makes controlling your appetite difficult, Arévalo said.
有些人吃飽了還吃，結果就吃多了。阿雷瓦洛表示，不吃早餐也容易造成午飯吃太飽，因為過饑會讓你難以控制自己的食欲。
Sometimes, however, the makeup of certain foods can contribute to tiredness. Fats are the hardest nutrient to digest because their molecules are much larger than those of protein or carbs, said Julie Stefanski, a spokesperson for the Academy of Nutrition and Dietetics. 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 or refined or highly processed carbohydrates can have the same effect.
不過，有時候，特定食物的成分也會引起困倦感。營養與飲食學會發言人朱莉·斯特凡斯基指出，脂肪是最難消化的營養物質，因為脂肪分子比蛋白質或碳水化合物的分子大得多。如果你的餐食富含脂肪，比如油炸食品或披薩，你就容易感到困倦。含糖量高或精制以及高加工碳水化合物也會產生同樣的效果。
The fiber in so-called whole foods slows the absorption of sugar into the body, which means they don’t cause blood sugar or insulin spikes and instead give you more stable, lasting energy, said Kristin Kirkpatrick, a registered dietitian at the Cleveland Clinic.
克利夫蘭診所的注冊營養師克莉絲汀?克派崔克指出，所說的天然食品中含有的纖維會減慢人體對糖的吸收，這意味著全食不會導致血糖或胰島素飆升，能給你提供更穩定持久的能量。
“A five-minute walk or something helps to improve circulation and alertness, as well,” Arévalo said.
阿雷瓦洛稱：“散步5分鐘之類的運動有助于改善循環，讓你更清醒。”
Poor sleep
睡眠不佳
Sleep regulates your hormones, including your digestive ones, according to Kirkpatrick. And if you’re sleep-deprived, your body’s likely to suppress the hormone called leptin that signals “I’m full and don’t need any more” or elevate ghrelin, the hormone that commands “feed me,” she explained. Being insufficiently rested can also negatively affect your decision-making skills, emotional regulation and a brain region that regulates food intake, making it harder to resist cravings for highly palatable foods.
克派崔克指出，睡眠能調節激素分泌，包括你的消化系統中的激素。她解釋道，如果你睡眠不足，你的身體會抑制瘦素的分泌，這種激素會發出信號讓大腦知道“我已經飽了，不用再吃了”，你的身體還可能增加胃饑餓素的分泌，這種激素會向大腦發出“喂飽我”的信號。睡眠不足還會給你的決策能力、情緒調節能力和調節食物攝入量的大腦區域帶來負面影響，讓你更難抵制美食的誘惑。
Blood sugar issues
血糖問題
For some people, post-meal fatigue can signal something more serious.
對有些人來說，飯后的困倦感可能意味著更嚴重的問題。
“Statistics show right now that a lot of people in the US have diabetes or prediabetes and don’t know it,” Stefanski said. When someone can’t properly metabolize carbs and therefore has a high amount of insulin in the blood, that can diminish energy levels, she added.
斯特凡斯基表示：“數據顯示，現在美國有很多人患有糖尿病或前驅糖尿病而不自知。”她補充道，如果一個人不能很好地代謝碳水化合物，從而讓血液中含有大量胰島素，這會讓人精力不濟。
If you regularly feel drowsy after eating even after making dietary adjustments, ask your doctor to administer the hemoglobin A1c test. The test measures average blood sugar levels and shows how much glucose is attached to hemoglobin in red blood cells, Stefanski said.
如果你常常在吃完飯后感到困倦，即使在調整飲食后也沒有改善，你應該讓醫生給你做糖化血紅蛋白試驗。斯特凡斯基說，這一試驗會測量你的平均血糖水平，看你體內紅細胞的血紅蛋白上附著了多少葡萄糖。
“If that’s high,” she said, “it shows that your body is struggling to metabolize food and metabolize carbohydrates.”
她說：“如果糖化血紅蛋白水平高，說明你的身體難以代謝食物和碳水化合物。”
英文來源：美國有線電視新聞網
翻譯&編輯：丹妮
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