图源：视觉中国

报道指出，产生这种现象的部分原因与基础生理学有关：当人们进食时，大部分血液都会流向消化器官来处理食物。

Part of this phenomenon is due to basic physiology: When humans eat, most of our blood goes to the digestive organs to process the food.

Part of this phenomenon is due to basic physiology: When humans eat, most of our blood goes to the digestive organs to process the food.

当血液来到胃肠道，集中力量消化食物吸收营养物质时，我们脑部的供血就会随之减少，所以餐后会觉得困倦。

图源：视觉中国

研究发现，导致饭后瞌睡的原因与进食后人体可能产生更多的血清素有关。血清素是一种 用于调节睡眠和情绪的神经递质，尤其存在于如 鸡肉、奶酪和鱼等富含蛋白质的食物中。

After a person eats, the body might produce more serotonin, a neurotransmitter that regulates sleep and mood — especially if the food was high in the essential amino acid tryptophan, which is found in proteins such as chicken, cheese and fish.

After a person eats, the body might produce more serotonin, a neurotransmitter that regulates sleep and mood — especially if the food was high in the essential amino acid tryptophan, which is found in proteins such as chicken, cheese and fish.

此外，报道称由于有些人有午睡的习惯，这会让他们自然而然地倾向于在饭后休息。

饭后犯困有可能是身体在提醒你

CNN指出，饭后犯困也可能是身体在向你发出这些信号：

1. 进食量过多

人们饭后容易感到过度疲劳的一个常见原因是进食量过多。

If you eat a lot more than what your body is designed to handle, your body’s going to spend a long time digesting that food.

如果你的进食量远远超过了身体的承受能力，你的身体就会花很长时间来消化这些食物。

If you eat a lot more than what your body is designed to handle, your body’s going to spend a long time digesting that food.

如果你的进食量远远超过了身体的承受能力，你的身体就会花很长时间来消化这些食物。

2. 食物脂肪含量或含糖量过高

有时，某些食物所含的成分也会导致困倦。

Fats are the hardest nutrient to digest because their molecules are much larger than those of protein or carbs. If you had a meal high in fat — such as fried foods or pizza — that could make you feel tired. Meals high in added sugar or refined or highly processed carbohydrates can have the same effect.

由于脂肪的分子比蛋白质或碳水化合物的分子大得多，因此脂肪也是最难消化的营养物质。如果你吃了如油炸食品或披萨这样 高脂肪的食物，就可能会感到疲劳。 富含添加糖、精制或高度加工的碳水化合物的食物可能会产生相同的效果。

Fats are the hardest nutrient to digest because their molecules are much larger than those of protein or carbs. If you had a meal high in fat — such as fried foods or pizza — that could make you feel tired. Meals high in added sugar or refined or highly processed carbohydrates can have the same effect.

由于脂肪的分子比蛋白质或碳水化合物的分子大得多，因此脂肪也是最难消化的营养物质。如果你吃了如油炸食品或披萨这样 高脂肪的食物，就可能会感到疲劳。 富含添加糖、精制或高度加工的碳水化合物的食物可能会产生相同的效果。

图源：视觉中国

3. 睡眠不足

Sleep regulates your hormones, including your digestive ones, according to Kirkpatrick. And if you're sleep-deprived, your body's likely to suppress the hormone called leptin that signals "I'm full and don't need any more" or elevate ghrelin, the hormone that commands "feed me".

睡眠调节人们的荷尔蒙，包括消化激素。睡眠不足会降低瘦素水平，这种激素会发出“我已经饱了，不需要再吃了”的信号；也可能会升高能发出“喂我”信号的胃饥饿素水平。

Sleep regulates your hormones, including your digestive ones, according to Kirkpatrick. And if you're sleep-deprived, your body's likely to suppress the hormone called leptin that signals "I'm full and don't need any more" or elevate ghrelin, the hormone that commands "feed me".

睡眠调节人们的荷尔蒙，包括消化激素。睡眠不足会降低瘦素水平，这种激素会发出“我已经饱了，不需要再吃了”的信号；也可能会升高能发出“喂我”信号的胃饥饿素水平。

图源：视觉中国

4. 血糖问题

嗜睡是糖尿病的常见症状之一。因为此类人群的糖代谢紊乱，糖分无法被机体充分利用，从尿中排出，易引起体力减退、精神萎靡。

When someone can’t properly metabolize carbs and therefore has a high amount of insulin in the blood, that can diminish energy levels.

当一个人不能正常代谢碳水化合物，血液中含有大量胰岛素时，能量水平就会降低。

When someone can’t properly metabolize carbs and therefore has a high amount of insulin in the blood, that can diminish energy levels.

当一个人不能正常代谢碳水化合物，血液中含有大量胰岛素时，能量水平就会降低。

如何缓解饭后犯困？

那么，如何缓解饭后产生的疲惫感呢？

1. 控制“量”

每顿吃“七分饱”；以粗粮、豆类、薯类代替精白细软食物，建议粗杂粮占全部主食的1/3左右；增加绿叶蔬菜等膳食纤维含量高的食物，减少高脂肪、高糖食物摄入。

2. 中午小憩

吃完午饭后，可以小憩15分钟左右，不仅能有效缓解犯困状态，还能降低体内压力激素分泌，提高下午工作效率。另外，希腊的一项研究发现，一周午睡3次以上、每次小于30分钟的人，患心脏病的风险降低了37%！

3. 适当多喝水

《人类神经科学前沿》上的一项研究发现，喝水能够让你的大脑提速14%，有助于保持思维敏捷，减少困倦感。

你在饭后容易犯困吗？欢迎在评论区留言分享。

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