關於 caffeine hunger ，我們在網路上蒐集到這些相關的討論、資訊與評價

【☕喝咖啡可以抑制食慾？研究怎麼說？】
　　
咖啡是許多人一早的精神糧食
不僅能提神，還有人靠喝咖啡來減肥
早餐喝一杯咖啡就飽了
好像也不太需要吃其他東西
　　
咖啡可以抑制食慾嗎？有助於減重嗎？
來看看研究怎麼說：
　　
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2014年一篇文獻
找來9名平均26歲、正常體重的女性
隨機進行四組交叉試驗：
💊安慰劑膠囊
💊咖啡因膠囊
☕含咖啡因的咖啡
☕無咖啡因的咖啡
在早餐時、早餐後2小時分別服用
在早餐4.5小時過後，讓受試者隨意進食
研究發現，不論有無咖啡因
#都不會影響 食慾、熱量攝取和血糖
　　
📖
另一篇2011年的文獻
受試者是16名年齡介於21-39歲、
BMI 19.7-28.6的健康男性
分別喝了
💧 水
☕不含咖啡因的咖啡
☕含3mg咖啡因的咖啡
3小時後讓他們隨意進食
檢測發現其血糖、胰島素、發炎指標皆 #無顯著差異
　　
📖
2017年一篇回顧文獻篩選12個研究
分別評估咖啡因的攝取
對於熱量攝取、胃排空反映、腸道激素、食慾的影響

統整發現飯前3-4.5小時攝取咖啡因
對於食物攝取量的影響最小
而飯前0.5-4小時攝取咖啡因
可能抑制當餐的能量攝取
但整體而言
咖啡因對於胃排空、食慾等影響 #並不是非常顯著
需要更大的研究來證實
　　
　　
咖啡因已被證明能影響大腦血流量與情緒
而情緒正是影響食慾的重要因素之一
只是確切的中樞作用與神經傳遞
仍需要進一步的研究證明
　　
⚠
雖然咖啡因可能有抑制食慾的潛力
也有許多研究證實咖啡因能促進代謝、幫助脂肪燃燒
但仍要注意咖啡因的來源
如果是加糖汽水、脂肪含量高的拿鐵
都可能攝取到額外熱量，不利於減重
也要注意空腹喝咖啡容易造成胃痛、胃食道逆流
還是需要依照個人體質做調整
　　
👩‍⚕營養師說：
若不是特別進行168斷食法
還是不建議早餐只喝一杯黑咖啡
可以選擇優質蛋白質、高膳食纖維的食物
有飽足感就不會亂吃，也會讓你一天更有精神喔~

Ref.
1. Coffee for morning hunger pangs. An examination of coffee and caffeine on appetite, gastric emptying, and energy intake. Appetite. 2014 Dec;83:317-26.
2. Caffeinated coffee does not acutely affect energy intake, appetite, or inflammation but prevents serum cortisol concentrations from falling in healthy men. J Nutr. 2011 Apr 1;141(4):703-7.
3. Caffeine, coffee, and appetite control: a review. Int J Food Sci Nutr. 2017 Dec;68(8):901-912.

Let’s talk about coffee.. ☕️⁣
To be honest, i never really like to drink coffee until my trip to New Zealand in 2017.. My husband bought a coffee and i took a sip, since then i am a convert! I was a tea lover but now i love coffee too! ⁣
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The coffee i tried in New Zealand was The Flat White, then i also enjoyed having Latte.. And when i was on low carb diet i always had black coffee with butter or coconut oil.. It’s kinda weird but that combination boost my concentration and curb my hunger.. ⁣
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I was stopped having caffeine when i got pregnant last year and now i am back enjoying coffee again.. My fav now is Latte.. What is your favourite coffee? ⁣
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📍Singapore Coffee⁣
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#SingaporeCoffee #RafflesHotelSingapore⁣
#exploreSingapore #discoverSingapore #VisitSingapore #rediscoverSingapore #singaporeinsiders #singaporeworld #things2doinSingapore #singaporeforeveryone #Singapore #SingapoRediscovers #clozette⁣

PART 2: ENOUGH SLEEP IS THE ANSWER

“Okay, okay. I know lack of sleep is bad for me, but I’m ambitious. I have goals. Lack of sleep is a reasonable payoff for where I need to go in life.”

Mesti ada yang fikir mcm ni kan lepas nana share what will happened Kalau tak cukup tido. I used to be this person. Tapi now I kene ubah & selalu ingat kan diri sendiri utk dptkan cukup tido.

Sebelum I share tips how to sleep better & get enough sleep, Nana recap dulu apa akan jadi Kalau tak cukup tido.

Lack of sleep akan affect your hormone, apa kornag makan & motivasi Harian korang. Dia macam domino effect⏬

1️⃣ Buat kornag makan more calories - korang akan choose your eat more sweet, fatty & high-calorie foods.

2️⃣ Jadi less active and sentiasa lesu

3️⃣ Senang dapat injury. Ye terpeleot pun kdg2 boleh jadi serious sbb lembab recovery dia

4️⃣ Diet & Training mcm mana pun lemak susah nak turun & susah nak nampak progress!

⚠️ Kat atas ni short term effect. Long term effect - gain fat, develop inflammation, whacky hormones, & increase risk of diseases.

Yang muda2 mungkin tak rasa lagi tapi yang prime like wine mcm Nana mesti tau apa rasa dia 😅

So sebelum korang jadi kronik & Since ramai sejenis 🦉mcm Nana & susah nak tido, I will share the tips based on categories (senang kornag boleh cuba satu2) on how to get better sleep ⏬

☕️ HABITS THAT HELP U SLEEP ☕️

1️⃣AVOID CAFFEINE AFTER 1PM. Siapa yang gila kopi mcm Nana mungkin boleh cuba avoid ambil lepas 1pm! Anything yang caffeinated boleh increase stress hormone cortisol lagi2 kornag yang senang anxious. And this thing effect dia berjam-jam.

2️⃣ LEAN PROTEIN DURING DAY, CARB AT DINNER. Carbs activate brain neurons “orexin” yang bagi kita rasa restful & help us rasa sleepy. But please choose ur carbs wisely ok. Jangan belasah chips pulak 😅

3️⃣ STICK TO REGULAR BEDTIME. Kalau boleh tido at/between 9.30pm-11pm sbb your body temp akan peak bila sunset to keep u warm overnight and release hormone leptin (suppress hunger & signal the brain to release fat for burning masa tido). Melatonin pun akan release time ni jugak to help u sleep.

Ok Nana share bab habits je dulu sbb tak muat. Cont in part 3. Nak tau tak?