Hunger more easily than others?

Many people have a puzzle: If you are full, why don't you want to eat again after two or three hours? Others asked: Why do I feel a little hungry when I wake up after taking a nap after lunch, and want to eat again? Why do people feel calm for five or six hours after eating a main meal, and why do I feel particularly craving for food? Why do I always feel very sleepy between two or three in the afternoon, and I still want to eat something sweet, and it will be better if I get through it?

　　It seems that there are some knowledge points here that must be popularized quickly...

　 Knowledge point 1: The lowest blood sugar level within a few hours after a meal is the "blood sugar valley"

　　Theoretically speaking, if you measure the blood sugar content in plasma before and after eating carbohydrate-rich foods, you will find that the blood sugar rises first and then drops, which is called the postprandial blood glucose response curve. If the pre-meal blood glucose level is zero, then this post-meal blood glucose curve reflects the blood glucose fluctuations before and after the meal, which can be called the "blood glucose increase curve".

　　 After eating, the curve shows an upward trend, indicating that the blood sugar is rising, and the data is positive. The peak data is called "peak blood sugar". However, after a period of time, under the action of insulin, blood sugar will drop again, and some points of blood glucose data may appear negative. At some point in time, there may be a minimum blood glucose level within a few hours after a meal, called "blood glucose trough".

　　 The blood glucose data of this trough value may be lower than the value before the meal. In other words, if it is zero before the meal, this value is negative, and this period is also called "blood sugar depression".

　　 Knowledge point 2: People with weak blood sugar control ability are prone to "blood sugar depressions"

　　 People with good blood sugar control ability, after eating a high GI carbohydrate meal, their postprandial blood glucose response is a curve similar to a mountain to a gentle slope. First rise, then fall, but the downward trend is relatively moderate, and finally reach a basically stable state. Even 4-6 hours after a meal, blood sugar will not be significantly lower than the value when fasting, but will remain stable.

However, for some people with weak blood sugar control ability (although they are not diabetic), if they eat a high blood sugar reaction meal, their reaction is like this: first there is a large blood sugar peak, and then it drops early Below the pre-meal level, there is a relatively low "post-meal blood glucose trough".

Although this value may not have reached the true hypoglycemia range, there will be no typical hypoglycemia conditions such as dizziness, weak legs, trembling hands, palpitation, irritability, weakness and sweating, but it may also cause insufficient concentration. , Fatigue, impatience, hunger, and other sensations related to lower blood sugar.

　　 If you are diabetic, your blood sugar control ability is even worse. They often experience high and low blood sugar. If insulin and hypoglycemic drugs are used improperly, it is extremely prone to alternate hypoglycemia and hyperglycemia. So they will put some food in their pockets at any time to keep their blood sugar in a safe range.

　　Knowledge point 3: Glutinous rice, white bread, cereal aleurone, etc. are likely to cause "blood sugar depression"

　　 After we do blood glucose experiments on different foods, we will also pay attention to which diets have negative blood glucose valleys.

　　 For example, glucose is prone to negative blood glucose after a meal. Sticky rice food is also prone to this situation. This situation can also occur with white bread and some grain aleurones. This may be because these foods will stimulate a higher insulin response, and excessive insulin will cause blood sugar to drop rapidly, or even drop below the fasting value, resulting in blood sugar depressions.

　　 A friend said that in order to control blood sugar, he ate a paste of roasted cereal flour every morning, but he had low blood sugar instead. There may be three problems here: one is improper food selection, the other is improper food matching, and the third is insufficient food.

One is the grains that have been roasted, floured, and then washed in boiling water. Although they contain dietary fiber, the physical structure of the grain is completely destroyed, and it is very easy to digest and absorb (no need to chew or use the stomach to grind, which speeds up digestion. process). Easy to digest and absorb, blood sugar rises quickly. Rise fast and fall fast.

　　 The second is that there is no meat, eggs and vegetables when eating the mash. The protein is not enough, the total calories of the food is low, and the emptying speed in the stomach is also fast. Naturally, it is more likely to produce hunger, and blood sugar is not easy to stabilize for a long time.

　　 Third, the morning is mainly soft, high-moisture paste. There are too few "dry goods", the total amount of carbohydrates is not enough, and the total calories are too low.

　　 In comparison, although rice is considered a high GI food, blood sugar is relatively stable after 2 hours, but it is not prone to negative values. Besides, rice is seldom eaten on empty mouth. It is usually combined with various dishes, which makes it relatively easier to maintain a stable blood sugar level. If it is rice with whole grains, it needs more chewing, the release and absorption of glucose will slow down, the demand for insulin will decrease, and it will be less prone to blood sugar depression.

　　Knowledge point 4: "Glucose trough" generally appears between 1.5 to 3.5 hours after a meal

　　 For healthy people without diabetes, the time of blood sugar trough often occurs between 150-210 minutes after a meal (calculated from the first mouthful of the meal, 1 and a half hours to 3 and a half hours). Most people's trough and fasting values ​​are not far apart, and some people will have a small blood sugar depression.

　　 So many people feel that they will feel a little tired and sleepy at this time. After going through it, he regained his normal energy. Especially 2 hours after lunch, between two and three o'clock in the afternoon, I feel very bad and feel sleepy.

　　 After 3 hours after the meal, due to the decrease in insulin level and the increase in glucagon, the blood sugar level may return to the normal range, and I feel better.

　　 However, people with prediabetes and people with diabetes tend to have poor blood glucose stabilization ability, and pre-meal blood sugar levels cannot return to the normal range, and pre-meal hypoglycemia may often occur. So they often need to add more meals between meals.

　　Knowledge point 5: People who lose weight are greedy for "high carbohydrate" may be caused by "blood sugar depression"

　　 When low blood sugar occurs, people crazily yearn for food. The appetite caused by this hunger is difficult to overcome with willpower. If the blood sugar drops below the fasting value, even if the blood sugar value is still in the normal range, it usually means that the body's interest in food increases, appetite increases, and the ability to control food intake decreases.

　　Many people who lose weight blindly pursue a low-calorie diet and reduce their carbohydrate intake, so that the blood sugar level after a meal drops quickly. When the blood sugar level drops below the fasting value, the human body will experience obvious hunger. In a hungry state, the human body's survival instinct is activated, making people eager to seek food.

　　 Many people said that they obviously still have something in their stomachs, and they just want to eat snacks after only two hours after eating. There are also people who have eaten at 12 o'clock, take a nap at 1:30, and suddenly feel that they want to eat high-carbohydrate food again. These conditions are likely to be caused by blood sugar depressions. During sleep, the body's blood sugar consumption is reduced, and the blood sugar level remains high, which may promote the excessive secretion of insulin, resulting in a drop in blood sugar level, and feeling hungry when getting up.

　　 Everyone has different genetics, different physiques, and different reactions to food. In any case, in theory, all factors that help maintain blood sugar stability, such as eating a diversified healthy diet, regular exercise, walking after meals, emotional stability, and good sleep, are important measures to avoid blood sugar depressions.