最近因压力吃东西吗?“饥饿测量器”可以提供帮助

最近因压力吃东西吗?“饥饿测量器”可以提供帮助

Emotional eating is easy to fall into if you're stressed out. Taking a moment to asses your hunger level with a simple tool can help establish more self-aware behavior.

如果你压力过大，很容易陷入情绪化进食。花点时间用一个简单的工具来评估一下你的饥饿感水平可以帮助你建立更多的自我意识行为。

Eating when feeling stressed has become a reality for many of us during these unsettling days, even among people who don't usually reach for food when feeling anxious.

在这些不安的日子里，有压力的时候吃东西已经成为我们很多人的现实，即使是那些在感到焦虑时通常不吃东西的人。

Whether your stress stems from anxiety regarding your children attending school in person, concern about getting sick as we spend more time indoors this fall, the ongoing fight for social justice or a not-so-distant US presidential election, it all makes sense that we're stressed. Uncertainty is not a favorite human emotion.

不管你的压力来自于对孩子亲自上学的焦虑，还是因为这个秋天我们呆在室内的时间越来越长而担心生病，还是为了社会正义而进行的斗争，还是即将到来的美国总统大选，我们的压力都是有道理的。不确定不是人类最喜欢的情绪。

Food can be comforting, and there is nothing wrong with that, experts say. Sometimes you might turn to food intentionally, as it can be soothing. Other times, you might be craving something other than food but find yourself impulsively reaching for sweets or mindlessly nibbling on chips. At mealtimes, you may simply wish to figure out what it is you want to eat based on how you are feeling.

专家说，食物可以让人感到安慰，这并没有错。有时你可能会有意地去吃食物，因为它可以使人放松。其他时候，你可能渴望得到食物以外的东西，但却发现自己冲动地伸手去拿糖果，或是漫不经心地啃着薯条。在进餐时，你可能只是想根据你的感觉来决定你想吃什么。

That's where the hunger meter can come in handy. By saying where you are on the hunger meter, you can increase your awareness, which can allow you to make an informed decision about eating.

这就是饥饿测量器可以派上用场的地方。通过看自己在饥饿测量器上的位置，你可以提高自己的意识，这可以让你对吃东西作出明智的决定。

How the hunger meter works

饥饿测量器是如何工作的

Here are what the numbers on the hunger meter equate to:

以下是饥饿测量器上的数字:

1 = Starving, dizzy, cranky, can't think clearly, low blood sugar

1表示饥饿，头晕，暴躁，不能清晰地思考，低血糖

2 = Very hungry, rumbling stomach

2表示非常饿，肚子咕咕叫

3 = Manageable hunger; calm and mindful about eating

3表示可控制的饥饿感;冷静并且注意饮食

4 = You could eat, but you're not that hungry

4表示你可以吃，但你并不饿

5 = You've probably just eaten, and aren't hungry

5表示你可能刚吃过东西，不饿

6 = your stomach feels happy and at peace, it's not overly stuffed

6表示你的胃会感到快乐和平静，不会太饱

7 = Your taste buds lose interest much beyond this point

7表示超过这个限度，你的味蕾就会失去兴趣

8 = You are on the path toward full

8表示你快要饱腹了

9 = Thanksgiving day stuffed

9表示像感恩节时肚子被塞满

10 = Uh oh. Time to unbutton

10表示哦，不，需要解开裤腰带

The key is to match your fuel to your hunger level. For example, if you are a "4," you might need a small snack, like a fruit with a small handful of nuts. If you are a "1" on the hunger meter -- that is, basically starving -- you might need a full meal. Just an apple will not do.

关键是让你的能量与你的饥饿感相匹配。例如，如果你是“4”，你可能需要一个小零食，比如水果和少量坚果。如果你的饥饿测量器上的数字是“1”，也就是说，基本上是在挨饿，那么你可能需要一顿饱饭。仅仅一个苹果是不行的。

"You likely will need something more substantive, like a turkey sandwich with fruit and chips," Sterling said. "As your blood sugar comes back to normal, you should ask yourself, 'Why was I so hungry? Did I miss something that day? Was my lunch not filling enough?'"

斯特林说:“你可能需要一些更实质性的东西，比如水果和薯条的火鸡三明治。”“当你的血糖恢复正常后，你应该问问自己，‘为什么我这么饿?我那天错过什么了吗?是我的午餐不够饱吗?’”

Whether it's time for a meal or snack, experts recommend eating when arriving at a manageable hunger, what is called a "3" on the hunger meter -- a place that is somewhere between not too hungry and not too full.

无论是吃饭还是吃零食，专家们都建议在饥饿达到可控制的程度时进食，也就是饥饿测量器上所谓的“3”值——介于不太饿和不太饱之间。