People who get irritable when hungry😱😱... What should I eat to quickly lift my mood?🤔🤔

Some people become particularly irritable when they are hungry. They get annoyed and angry over things they normally wouldn't. In fact, this can be considered a natural phenomenon. People tend to become more irritable when they are hungry.

◇ The hungrier you are, the more irritable and angry you become... Research findings

There are research findings that suggest hunger is actually related to emotions such as anger and irritability. A joint research team from the UK and Austria recruited 64 adult participants to investigate the correlation between hunger levels and emotions. To record various measures of participants' hunger and emotional well-being, participants reported their emotional and hunger states five times a day over a period of 21 days. As a result, the more hungry they felt, the greater their feelings of anger and irritability. Conversely, their feelings of pleasure were lower. Participants felt approximately 37% more irritated and about 34% more angry when hungry, but their sense of joy was about 38% less. The inability to eat reduces the body's energy sources, which is believed to cause the secretion of stress hormones.

◇Tryptophan, vitamins, and minerals should be taken together

Consuming protein during such times can be particularly helpful for mood improvement. Just like the saying "When you're feeling down, go for meat," pork, chicken, and beef are rich in tryptophan. Tryptophan, an essential amino acid, is used as a raw material for serotonin, the happiness hormone. In fact, a study from Leiden University in the Netherlands shows that eating foods containing tryptophan can make you feel more relaxed. However, excessive consumption of red and processed meats can increase the risk of colon cancer, so caution is advised. Besides meat, tryptophan is also found abundantly in dairy products like cheese and yogurt, nuts, bananas, shellfish, and brown rice.

Vitamins and minerals must also be taken regularly because they play an intermediary role in producing serotonin. In particular, a deficiency in vitamin B6 can hinder serotonin production even if there is an abundance of tryptophan. Vitamin D, niacin, iron, magnesium, copper, and calcium are also important for the synthesis and secretion of serotonin. There are research findings indicating that consuming more folate can improve symptoms of depression. Vitamins and minerals can be sufficiently obtained by including one or two types of vegetables in each meal, or by eating a plate of salad and about one apple once a day.

Eat slowly over 20 minutes to avoid binge eating.

Since it is said that satisfying hunger improves mood, eating hastily when hungry is not good. This can lead to binge eating. Eating slowly allows the brain to feel that enough food has been consumed. It is recommended to chew food thoroughly over about 20 minutes. Even after finishing a meal, your body should not feel heavy and your stomach should feel comfortable; this indicates you have eaten an appropriate amount. Foods high in sugar, liquid fructose, flour, and trans fats should be avoided because they do not create a strong sense of fullness and are addictive. These include soft drinks, snacks, cakes, donuts, and bread.

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When you're feeling down, focus on meat first.

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