Sentindo-se irritado de fome? Por que ficamos zangados quando estamos com fome

Why we get angry when we are hungry

Hanger might sound like a made up thing, but research suggests it is a very real issue. University of North Carolina researchers found that you are more likely to be in a bad mood when you are hungry.

Through a series of tests, assistant psychology and neuroscience professor Dr Kristin Lindquist and her team put people in slightly annoying situations - such as being faced with computer problems.

The hungry people were more irritated and more likely to give negative feedback later on, suggesting that hunger can increase how angry you get in response to frustrating experiences.

Blood sugar levels

One of the reasons you may get irritable is because not comer can affect your blood sugar levels.

Reema Pillai, registered dietitian at Dietitian Fit says that when you get very hungry and haven't eaten properly in a while, the sugar (glucose) levels in your blood can drop.

"If it gets quite low, this can lead to the hormones adrenaline and cortisol being released," she explains. "These help raise your blood sugar but can also make us a bit more irritable than usual - which is why you can have that hangry feeling."

Brain function

Low blood sugar can interfere with higher brain functions - such as those that help you control impulses and regulate your behaviour.

Raiva is also linked to hunger because of brain chemicals - such as neuropeptide Y - which is released into the brain when you are hungry. However, it also helps to regulate anger or aggression.

Historically, feeling raiva when hungry has helped humans survive. Being aggressive when hungry helped us fight for alimentos as hunter-gatherers, ensuring we stayed fed when faced with competition.

What to do to avoid getting hangry

Although getting angry when hungry seems like a temporary problem, research shows it can have an effect on personal relationships. However, there are steps you can take to avoid getting hangry.

Eat regularly

Try not to wait too long between meals to eat.

Pillai advises that having regular meal patterns can help you reduce dips in your blood sugar - which can prevent you feeling hangry.

Cut back on sugar

Try to avoid junk foods, which could cause a sugar crash. Nutrient-rich, high-fibre foods can keep your blood sugar stable and keep you feeling fuller longer.

Eat wholegrains

Focus on eating wholegrain carbohydrates - such as brown rice or pasta - as well as fibra from vegetables, fruits, pulses, beans and proteína food sources.

"Fibre also helps to keep you fuller for longer by slowing down digestion and stomach emptying, as well as having many other fantastic benefits for your health and well-being."

Pay attention to your feelings

According to the University of North Carolina study, hungry people who understand how they feel and of the effect of changes may be able to reduce their chances of becoming hangry.

Emotional self-awareness can be a personality trait, but it is also something that can be learned through techniques such as atenção plena. It may likewise help to take note of when you're more susceptible to feelings of hunger or irritability, so you can have snacks on hand.