This article is from WeChat official account:Doctor Ding Xiang (ID: DingXiangYiSheng)< span class = "text-remarks">, author: Xu Yiyi, chestnuts A Sun, from the head of FIG: unsplash
There are many laws in this world:
The law of “Say Cao Cao Cao Cao arrived”;
The law of “it is said that you must work overtime on punctuality”;
The law of “you must see a crush if you don’t wash your hair”, and…
1. “I want to eat at night” rule
Many people must have had this experience:
Picture source: giphy.com
Every night is a contest of appetite and self-control. But don’t panic, you are not the only one who is tortured by appetite late at night.
In 2002, a researcher conducted a survey on the dietary energy intake of 1671 adult residents in Beijing. The results showed that : The caloric intake of breakfast, lunch, and dinner was 2.4:3.5:4.1, respectively..
The situation in the United States on the other side of the ocean is similar…
The “National Health and Nutrition Examination Survey” conducted in the United States found that dinner became the highlight of everyone’s day.
Data source: usda website
At night, like some magical power, secretly turned on the body’s “appetite” switch.
Second, at night, people may indeed have more appetites
Dr. Ding Xiang made a poll on Weibo, and the results showed that more than 3/4 of the friends would have a big appetite at night…
Appetite is magnified a lot at night Picture source: Dr. Dingxiang’s Weibo
Why do you want to eat more at night? Was it the temptation of the night, or a mistake in the mouth?
Scientists believe that you can’t blame you for wanting to eat this.
They suspect: At night, it would have made people want to eat more.
Many factors affect people’s appetite. For example:
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The food is good or not: the company’s overtime meal is different from the small fried chicken barbecue;
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My state: eating hot pot and singing, it is more likely to be happier than eating hot pot and working overtime
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Environmental factors: the next table is a couple feeding each other…
In order to eliminate the interference caused by the above factors that make people want to eat more at night, researchers at Harvard Medical School found 12 healthy, not thin or fat adults, and let them stay in the experimental environment for 13 days. Not only do they strictly control their activities, meals, calories and nutrition, but also the ambient lighting, and then observe whether their appetite will be affected by time.
It was found that at around 8 o’clock in the evening of biological time, everyone’s appetite and hunger will be stronger!
(“Biological time” is the biological clock in our body. If you are a late star, your biological time is 8 o’clock late, which may be the actual 10 o’clock, 11 o’clock)
Picture Source: References
Furthermore, the researchers also found: The subjects’ appetite for sweet, salty, starchy foods, and meat also showed the same trend, except for vegetables… I want to eat too much.
If you want to eat at night and only want to eat high calories, it may not be that you are not determined, but that your body feels that it is time to eat.
But why does the body want to eat more at night?
Three, hunger, may make you want to eat more at night
There are many mechanisms for regulating appetite. One of the most important mechanisms is the “central nervous system regulation mechanism”.
The commander of this mechanism is the “hypothalamus” at the bottom of the brain. After receiving signals from all parts of the body, the hypothalamus will control the release of some chemicals to regulate our appetite.
One of the most representative signals is–
Ghrelin(Ghrelin), it is a hormone mainly secreted by the stomach. After activation, it is very important to promote appetite.
When we see fried chicken, skewers, milk tea, hot pot, and cakes, the hunger hormone in the body will increase, which stimulates the “appetite system in the brain”(orexin system)“, people can’t help but stretch their hands to food.
Picture source: giphy.com
What’s even more annoying is… this sinful hormone has an even more sinful feature: it secretes more at night.
The experimental team at Harvard University’s Brigham and Women’s Hospital recruited 14 volunteers who were physically strong and took their blood samples 7 minutes before a meal, 1 hour after a meal, and 2 hours after a meal to measure ghrelin. concentration.
The results found that: No matter before and after meals, the subjects’ ghrelin levels at night were higher than during the day.
Picture Source: References
It seems to be an instinctive reaction of the body!
However, even if many determined people have withstood the harsh test of hunger hormone, they will often break their merits in the last link. That is… the late-night temptation of “bad” friends.
So, is there any way to keep us away from temptation and get rid of the curse of craving to eat at night?
Actually…it’s very simple.
Now, immediately, immediately…
Picture source: giphy.com
Image source: giphy.com
References
[1]Qian J, Morris CJ, Caputo R, Garaulet M, Scheer FAJL. Ghrelin is impacted by the endogenous circadian system and by circadian misalignment in humans. Int J Obes ( Lond). 2019;43(8):1644-1649. doi:10.1038/s41366-018-0208-9
[2]Scheer FAJL, Morris CJ, Shea SA. The internal circadian clock increases hunger and appetite in the evening independent of food intake and other behaviors. Obesity (Silver Spring, Md ). 2013;21(3):421-423. doi:10.1002/oby.20351.
[3]Challet E. The circadian regulation of food intake. Nature reviews Endocrinology. 2019;15(7):393-405. doi:10.1038/s41574-019-0210 -x.
[4]Gibson EL. Emotional influences on food choice: sensory, physiological and psychological pathways. Physiology & behavior. 2006;89(1):53-61. https://search.ebscohost.com/login.aspx?direct=true&db=cmedm&AN=16545403&site=eds-live&scope=site. Accessed July 6, 2020.
[5]Masterson, TD, Kirwan, CB, Davidson, LE et al. Neural reactivity to visual food stimuli is reduced in some areas of the brain during evening hours compared to morning hours: an fMRI study in women. Brain Imaging and Behavior 10, 68–78 (2016). https://doi.org/10.1007/s11682-015-9366-8
[6]Jin Qingzhong, Zhao Yao. Analysis of changes in dietary energy intake of adult residents aged 18 to 49 in Beijing from 2002 to 2012[J]. Capital Public Health, 2018, 12 ( 6): 296-298
This article is from WeChat official account:Doctor Ding Xiang (ID: DingXiangYiSheng), author: Xu Yiyi, chestnuts A Sun