刚饱的肚子，怎么说饿就饿? Reasons and solution: Still hungry after eating?

Most people say that if you are hungry, you should sit down and have a bite to eat. In some cases, however, you may be feeling hungry after a meal and not know why. It is even possible that you are hungrier after eating than before. This is actually more common than most people realize.

大多数人都会说，如果你饿了，应该坐下来吃一口。但是，有些时候，你会在饭后感到饥饿，却不知道是怎么回事。甚至，有可能你吃饭后比吃饭前更饿。“吃完就饿”其实比大多数人所以为的要更为常见。

It happens because hunger isn't controlled by only one part of the body; it results from interactions between the bloodstream, pancreas, brain, intestines and stomach. This circuit is easy to hijack, meaning that you may still feel hungry after you eat if you don't pick the right foods or habits.

饥饿感不是受到身体某一个部分的控制，而是血液流动、胰腺、大脑、肠和胃之间的相互作用。这个流程很容易被影响。如果你没有选择正确的食物、养成良好的习惯，你可能在饭后仍然感到饥饿。

If you eat too quickly, your satiety hormones don't have enough time to work completely on the food you ingest. Usually, it takes about 20 minutes for the satiety hormones to trigger the feeling of satisfaction.

如果你吃东西太快，你的饱腹感激素没有足够的时间去完全处理你摄取的食物。 通常，饱腹感激素需要大约20分钟才能引起你的饱腹感。

Try to eat more slowly and you may notice an improvement. As a bonus, this lets food be arranged orderly in your stomach, leading to an easier process to feel satisfied.

尝试吃东西慢一点，这种情况会有所改善。另外，慢点吃东西还可以让食物在胃里得到有序处理，从而使你更容易感到满足。

Food that has enough fiber and protein will produce more hormones that suppress appetite and the desire to eat.

含有较多纤维和蛋白质的食物能够产生更多抑制食欲的激素。

This means that if you regularly eat food without fiber and protein, such as processed foods, you may be hungry easily. Instead, pick foods with soluble fiber since this creates a gel that slows down digestion.

如果你经常食用不含纤维和蛋白质的食物，例如加工食品，你可能非常容易饿。所以，选择含有可溶性纤维的食物。这种食物会产生一种延缓消化速度的凝胶。

If you don't eat enough food in the morning, feeling hungry after a meal later in the day can be expected. Instead, start the day with a full stomach and feature protein and fiber in your breakfast.

如果你不吃早餐，可以预见的是这一天当中你可能会刚吃完饭就饿。相反，你在早上可以饱餐一顿，获取足够的蛋白质和纤维。

Foods that are low of water content can also leave you feeling hungry. Green salads, broth soup, and vegetables are good choices of satisfying foods with a good content of water.

含水量低的食物也会让你感到饥饿。绿色沙拉，汤汁和蔬菜都是水含量高的食物的理想选择。

Because even they don't contain so many calories, they will fill you up with good food volume. You can also try drinking water or some green tea after eating to suppress appetite.

尽管这些食物卡路里含量并不高，同样提供了良好的食物量。你也可以尝试着在饭后喝点水或者喝点绿茶，可以抑制食欲。

Juice, soda, and other drinks with high sugar content reduce blood flow and activity within the area of the brain regulating appetite.

果汁、苏打水和其他糖分高的饮料会减少大脑中调节食欲的区域中的血液流动及活动。

Fructose is known to trick the brain to think that you need more food even if you eat by reducing the body's capability to use leptin, the hormone which tells us we are full.

众所周知，果糖会诱使大脑以为你需要更多的食物，降低瘦体素（这种激素告诉身体我们已经吃饱了）的水平，继续进食。

Insulin does reduce your appetite, but if your body's receptors don't respond to it properly, as in type 2 diabetes, you may still feel hungry.

胰岛素确实会减少你的食欲。但如果你体内的受体没有正确反应，如2型糖尿病患者，你可能在饭后仍然感到饥饿。

If it is the cause of feeling hungry, you can seek help from your doctor.

如果这是你一直感到饥饿的原因，你需要去向医生寻求帮助。

It is not that hard to eat a good breakfast. Here are some good breakfast choices.

一顿美味的早餐并不难。 这里有一些很好的早餐搭配。

Eggs, toast and fruit: take two scrambled eggs, and a piece of whole-wheat toast with nut butter or avocado smeared. At last, take 1/2 cup of fruit.

鸡蛋，吐司和水果：炒两个鸡蛋，一块全麦面包，加点坚果黄油或者涂点牛油果。最后，取120g水果（1cup=240g）。

Oatmeal with milk and fruit is another good combination for breakfast, which serves rich amounts of protein. Cook the oatmeal with milk (soy milk is better), and add some yogurt or nut butter to contain enough protein in your breakfast. At last, you can dress it with fruits and nuts.

牛奶和水果燕麦是另一个优秀组合，提供了丰富的蛋白质。用牛奶（豆浆更好）煮熟燕麦片，并在早餐中加入一些酸奶或坚果黄油。最后，你还可以用水果和坚果装饰美化一下。

Fiber: Fiber helps you feel full for a longer time since your body processes it more slowly. Fiber-rich foods also have more volume so they fill you up more quickly.

纤维：纤维可以让你长时间感觉饱腹，降低体内消化速度。富含纤维体积也比较大，可以更快填饱肚子。

Protein: Eating more protein makes you feel less hungry and more satisfied.

蛋白质：摄入更多蛋白质会让你觉得不那么饥饿，也会感到更满足。

Fruits and Vegetables: Fruit can help satisfy your sweet preference as well as give you vitamins and fiber. For vegetables, you can consider crunchy vegetables which are low in calories and filling. For softer vegetables, cherry tomatoes can be on your list.

水果和蔬菜：水果可以帮助满足你对甜味的爱，同时提供维生素和纤维。可以考虑低卡的、松脆的蔬菜。推荐一下樱桃番茄。

You can avoid the dehydration which can cause feeling hungry after eating by drinking lots of water. If you are hungry, drink two full glasses. You can also consider drinking tea since some people fill up faster with warm water.

可以多喝水，避免因脱水而导致刚吃完就饿。如果你觉得饿，可以喝两杯水。也可以喝茶，因为有些人喝热水会觉得更容易饱腹。

Try not to eat foods with MSG — often labeled as hydrolyzed soy protein or hydrolyzed plant protein, and soy sauce, because these ingredients can cause hunger.

尽量少吃味精MSG（经常被标记为水解大豆蛋白或水解植物蛋白）和酱油，因为这些成分会导致饥饿感。

Besides, Lactitol, Maltitol, and high fructose corn syrup can also cause hunger. They are commonly found in "no sugar added" or "low carb" items.

此外，乳糖醇，麦芽糖醇和高果糖玉米糖浆也会引起饥饿感，一般存在于号称“无糖添加”或“低碳水”的商品中。