吃完后感到疲倦
We’ve all felt it — that drowsy feeling that sneaks in after a meal. You’re full and relaxed and struggling to keep your eyes open. Why are meals so often followed by a sudden urge to take a nap, and should you be concerned about it?
In general, a little bit of sleepiness after eating is completely normal and nothing to worry about. There are several factors that contribute to this post-meal phenomenon, and there are a few things you might be able to do to minimize those drowsy effects.
Your body needs energy to function—not just to run after your dog or put in time at the gym—but to breathe and simply exist. We get this energy from our food.
食物被分解为燃料（glucose) by ourdigestive system。macronuriversuch asproteinthen provide calories (energy) to our bodies. More than just changing food into energy, our digestive cycle triggers all kinds of responses within our body.
Hormones such ascholecystokinin (CCK),glucagon， 和amylin被释放以增加丰满的感觉（饱腹感），血糖升高，和我nsulin我s produced to allow this sugar to go from the blood and into the cells, where it’s used for energy.
Interestingly, there are also hormones that can lead todrowsiness我f increased levels are found in the brain. One such hormone isserotonin。诱导睡眠的其他激素，melatonin, isn’t released in response to eating. However, food can influence melatonin production.
Though all foods are digested in much the same manner, not all foods affect your body in the same way. Some foods can make you sleepier than others.
Foods with tryptophan
The amino acid色氨酸我s found inturkey和otherhigh-protein foodssuch as:
Tryptophan is used by the body to create serotonin. Serotonin is a neurotransmitter that helps regulate sleep. It’s possible that increased production of serotonin is responsible for that post-meal haze.
在美国，色氨酸可能比任何其他食物都比土耳其更密切。这可能是嗜睡的结果，有时与食用土耳其为中心的膳食，这对于许多人来说是传统的感恩节。
However, turkey doesn’t contain a high level of tryptophan when compared to many other common foods.Post-Thanksgiving dinner sleepiness我s more likely related toother factors, such as thevolume of food或数量alcohol要么简单的碳水化合物消耗。
See how the amount of tryptophan in turkey stacks up against some other foods, according to the
| Food | Amount of tryptophan in 100 grams (g) of food |
| dried spirulina | 0.93 g |
| cheddar cheese | 0.55克 |
| hard Parmesan cheese | 0.48 g |
| 烤猪肉里脊肉 | 0.38–0.39 g |
| 烤整个土耳其,与皮肤 | 0.29 g |
| turkey breast luncheon meat, low salt | 0.19 G. |
| hard-boiled eggs | 0.15 g |
根据这一点National Academy of Sciences, the recommended dietary allowance (RDA) of tryptophan per day for an adult is 5 milligrams (mg) per 1 kilogram (kg) of body weight. For an adult weighing 150 pounds (68 kg), that translates to about 340 mg (or 0.34 g) per day.
Other foods
Cherries影响褪黑素水平，碳水化合物导致穗和随后落入血糖，矿物质中bananasrelax your muscles. Any one of these factors could leave you sleepy and many foods can impact energy levels in different ways.
这并不奇怪not getting enough quality sleep可以影响饭后的感受。如果你放松而且充满了，你的身体可能会觉得更像休息，特别是如果你前一天晚上没有足够的睡眠。
TheMayo Clinicsuggests sticking to a常规睡眠时间表,limiting stress，包括exercise作为您日常生活的一部分，帮助您获得更美好的睡眠。
虽然他们还建议避免午间小睡如果你有睡眠睡个好觉，那么至少要睡个好觉一项研究found a post-lunch nap to improve alertness and both mental and physical performance.
Beyond helping you sleep better at night, exercise can keep you alert during the day, minimizing the risk of a post-meal slump. Multiple studies have found that常规运动有助于增加能量并减少fatigue。
换句话说，久坐不应创造某种能量储备，您可以随意使用。相反，积极有助于确保您有能量推动您的日子。
在极少数情况下,being tired after a meal or simply sleepy all the time could be a sign of another health problem. Conditions that can make post-meal drowsiness worse include:
如果您经常累，并拥有其中一个条件，请与您的医生交谈可能的解决方案。如果你没有意识到潜在的医疗状况，但除了餐后嗜睡之外还有其他症状，你的医生可以帮助你确定导致坍落度的原因。
糖尿病
If someone withprediabetes要么Type 1要么Type 2糖尿病feels tired after eating, it could be a symptom of高血糖要么hypoglycemia。
Hyperglycemia（高血糖）可能发生太多糖消耗。如果胰岛素效率低或不足以将糖运送到细胞的能量，则变得更糟。
Sugars are the cells’ main source of energy, which explains why inefficient or insufficient insulin may leave you feeling tired. Other symptoms associated with hyperglycemia may include increasedurination和thirst。
Hypoglycemia (low blood sugar) may occur due to consuming简单的碳水化合物that are quickly digestible. These carbohydrates can make blood sugar levels spike and then crash in a short amount of time.
低血糖也可能发生在患有更多胰岛素或其他胰岛素的糖尿病中糖尿病特异性药物than needed based on the foods they consumed. Sleepiness can be one primary symptom of hypoglycemia, along with:
Both hyperglycemia and hypoglycemia are serious medical conditions, especially for people with diabetes. They should be treated immediately as directed by your doctor.
Food intolerance or food allergies
An intolerance of or an allergy to certain foods can be
Other acute or chronic symptoms may also be present, including gastrointestinal upset, skin conditions, and头痛要么migraine。
If you find you’re feeling tired after meals, consider keeping a food diary. It can be a simple and helpful way to start identifying whether there are particular foods and ingredients, or other triggers, that may be having an impact on your energy levels.
一种食物日记，即使您只保留几周，也应包括您吃喝的一切的记录。当您使用食物或饮料以及多少时，您应该详细介绍。还记录了你的感受。注意你的：
- energy levels
- mood
- 睡觉质量
- gastrointestinal activity
Write down any and all other symptoms. You may be able to draw some connections between your diet and how you feel, either on your own or with the help of a healthcare professional.
与您的医疗保健提供者讨论饮食，特别是如果您经常在饭后感到疲倦，这始终是一个好主意。可以使用不同的诊断测试来帮助他们找到疲劳的根本原因，包括：
- the glucose tolerance test
- 血红蛋白A1C测试
- the blood glucose test, either fasting or random
- 血液或皮肤测试to look for food allergies or sensitivities
They may also suggest an排除饮食。
Your healthcare provider can determine whether or not testing is necessary for a diagnosis and, if so, what tests are most appropriate.
Regularly feeling tired after eating is something to discuss with your doctor. However, if the possibility of a more serious underlying condition has been ruled out or the fatigue only sets in occasionally, there are simple steps you can take to help maintain optimal energy levels.
Dietary and lifestyle habits that may help boost or sustain energy levels and counteract drowsiness include:
-
饮用水 保持适当的水合 - consuming appropriate
电解质 - reducing the amount of food eaten at a single meal
- getting enough quality sleep
- exercising regularly
- limiting or avoiding alcohol
- modulatingcaffeineconsumption
- eating食物对你的肠道，血糖，胰岛素水平和大脑有益，包括复杂，高纤维碳水化合物和healthy fats
A均衡饮食包括食物，如vegetables,全谷类， 和fatty fish promotes sustained energy. Try to incorporate morenuts,seeds， 和olive oil我nto your meals.
Avoiding too much sugar和eating smaller, more frequent meals can also help.
If you feel tired after a meal, there’s a good chance it’s just your body responding to all of the biochemical changes caused by digestion. In other words, it’s completely normal.
However, if the symptom is disruptive or changing your lifestyle habits doesn’t seem to help, it might not hurt to talk to your doctor or to seek help from a dietitian.
