【點解會餓醒?】- 營養生Negimen




【點解會餓醒?】大家有沒有試過一早起床感到非常肚餓,甚至凌晨時份被餓醒呢?可能大家第一時間會認為因為自己晚餐未吃飽,或者太早完成晚餐,所以食物已經完全消化而餓醒。不過原來真相剛剛相反。

當晚餐或睡前進食太多,特別是攝取過多澱粉質和糖,例如即食麵、水果、甜品,令體內胰島素水平急速上升,於睡覺時吸收體內血糖,當血糖回落至正常或較低水平時,則容易令人感到肚餓,甚至餓醒。而油膩或刺激性食物較難消化,容易引起睡覺時胃部不適。

當睡眠不足或太多壓力時,體內瘦素(leptin)下降,飢餓素(ghrelin)和皮質醇(cortisol)上升,容易令人一早覺得肚餓。因而最好每天有6至8小時睡眠改善問題。

另外,不少人都喜歡晚上街跑或做其他運動,但劇烈運動過後肌肉吸收體內糖份亦會令血糖水平降低,容易令人整晚感到肚餓。

因此建議晚上可減少對碳水化合物攝取,可以菜及蛋白質類食物延長飽肚感且穩定血糖,而睡前1至2小時避免再進食。如一醒來覺得肚餓,可先飲一杯水緩解「假肚餓」。

想了解更多飲食資訊健康飲食及養生資訊,記得追蹤我們的專頁,快點click入我們的網站了解更多!如有任何疑問,歡迎留言給我們。

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【Reasons for Waking up Hungry】Have you ever felt hungry when getting up, or even wake up at midnight due to hunger? Most of us would directly assume the reason behind is eating not enough or having an early dinner the day before. However, the truth is the opposite.

When eating too much at dinner or before sleep, especially highly refined carbohydrates like instant noodles, fruits or desserts, our insulin level increases greatly for absorbing blood sugar during sleep. When our blood sugar level is lowered, we may easily sense hunger. On the other hand, as heavy or irritating food can hardly be digested, heartburn may occur during sleep.

When having too much stress or insufficient sleep, our hormone leptin decreases while ghrelin and cortisol increases, making you feel wake-up hungry. So 6 to 8 hours of sleeping time would be suggested.

Besides, most of us like doing exercises at night, but intense exercises lead muscles to absorb the blood sugar, resulting in overnight hunger.

Therefore, replacing carbohydrates to vegetables and proteins and not eating 1 -2 hour before sleep are suggested to prolong satiety and stabilize blood sugar level. Drinking a glass of water right after getting up can also alleviate a sense of “fake hunger” when getting up.


Negimen Team is always here to support and provide healthy eating tips. Visit our website, subscribe and follow for more information! Please feel free to leave us a comment if you have any enquiry.


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