Sleepiness after meals is very common in daily life, and this article mainly explains and advises from the aspect of diet, piggybacking on exercise advice. From a macroscopic point of view, human evolution to date, the phenomenon of sleepiness after eating may be conducive to the survival or continuation of the species. When our ancestors were not very powerful, to adapt to the ancient period to collect or pick up the remnants of Mongolian animals, hungry and full, the general lack of food, those who can self-regulate after eating to reduce the movement of genotypes, more conducive to energy storage, to find food again to prepare more energy, so these types of genotypes, there is a greater probability of survival and continue to this day. From a microscopic point of view, the physiological mechanisms that regulate the body’s adaptability to the environment are generally through neural or endocrine mechanisms. The nervous system associated with postprandial sleepiness is mainly the vegetative (autonomic) nervous system, i.e. sympathetic vs. parasympathetic, both of which are characterized by excitation on one side and inhibition on the other, and are not governed by subjective will, which is also consistent with the principle of “energy conservation” in genes, i.e. the body can only do one thing at a time. This is also consistent with the genetic principle of “energy conservation”, i.e., the body can only do one type of thing well at the same time, either quiet digestion or hyperactive agitation. Generally speaking, the combined stimulation of food will make the parasympathetic nerves excited, causing faster gastrointestinal peristalsis, increased secretion of digestive juices and more efficient digestion (the process of digesting food also requires the consumption of reserve energy); the chain reaction is sympathetic inhibition, causing slower whistling, lower blood pressure, slower heart rate and lower body temperature, which are obviously more conducive to sleep. Summary 1: Postprandial sleepiness associated with vegetative regulation may be more related to the amount of food eaten, i.e., the total digestive burden. So in order to relieve postprandial sleepiness, we can reduce the amount of food we eat, and just eat seven or eight parts of each meal. In addition, to reduce the difficulty of implementation, in the same satiety premise, reduce the energy density of food is also a good choice, such as the intake of vegetables containing a lot of water, or rich in dietary fiber konjac products, are conducive to “full but not sleepy”. Further extension, the timing of eating – we should do a good job between meals (healthy snacks), to avoid excessive hunger before the meal, causing subconscious wolf swallowing or too full, but can be calm and calm to achieve a slow chewing. The endocrine mechanism associated with postprandial drowsiness, through changes in hormone levels, acts on the neural regions of the brain that control sleep, making people sleepy. This hormonal regulation is probably more related to the type and proportion of food intake, mainly the type and proportion of carbohydrates, fats and proteins. Carbohydrates First, carbohydrates. If the proportion of carbohydrates in the diet is too high, or if you choose foods with a high glycemic index (GI), such as free sugar and refined grains, they can cause a rapid rise in blood sugar after meals, which in turn can lead to significant changes in the following types of hormones as well: elevated insulin, elevated serotonin (5-HT), elevated melatonin, and lower appetite …… and these hormonal changes, all in varying proportions of contribution, promote postprandial sleepiness. Fats Second, fats. Research has long established that dietary fat stimulates the production of Cholecystokinin (CCK). Cholecystokinin, as the name implies, was originally discovered by scientists to promote the contraction of the gallbladder to expel bile, and the emulsification of bile, which aids in fat digestion. In recent years, the hormone has been found to be associated with post-meal sleepiness. Human experiments have shown that CCK levels rise significantly within two hours after a meal and then gradually fall back, and that there is a positive correlation between a person’s sleepiness and CCK levels during this time. Further studies have shown that if CCK is injected into humans or animals, it produces a sedative and satisfying effect. Therefore, eating foods high in fat promotes the secretion of CCK and makes a person more sleepy after a meal. Protein Again, protein. Although in terms of “food caloric effect”, simply look at the protein digestion process, is the highest energy consumption of the three major energy-supplying nutrients, but a comprehensive view, protein on postprandial sleepiness, less than carbohydrates and fats. Therefore, an adequate intake of protein in a meal can reduce the proportion of carbohydrates and fats in the energy supply of the meal, which in turn will smooth the fluctuations of blood sugar and cholecystokinin after meals and reduce postprandial sleepiness. Summary 2: If you want to reduce postprandial sleepiness with the help of hormonal regulation, you can do so by optimizing the food type and energy supply ratio. Carbohydrates, reduce their proportion, that is, reduce the amount of starchy staple foods (30%-50%); prefer “slow sugar” food, that is, coarse grains, whole grains, potatoes and other complex carbohydrates, less choice of refined rice and white flour; cooking without adding free sugar (sucrose, fructose, glucose, etc.), without starch thickening; eat a lot of vegetables; along with Do not choose sugary drinks with meals. Fat, eat less fatty meat, lean meat with skin; cooking more with steam, stewing, stewing, etc., avoid deep-frying, frying, stir-frying vegetables first blanching and then a small amount of oil. Protein, choose more lean animal meat, poultry without skin, fish and shrimp, soy products. Food ingredients, to separate the dishes and rice. Choose less “mixed food” – fried rice, mixed rice, rice, noodles, buns, dumplings, pies, meat buns, pizza, burgers, sandwiches …… these foods generally have a high proportion of carbohydrates The proportion is very high, and contains a lot of fat, and protein is not enough, vegetables are very little …… exercise advice The above is mainly diet advice, and then briefly mentioned exercise advice, such as after the meal first do not sit down on the stomach, flat road walk for ten minutes to half an hour, it can obviously smooth the post-prandial blood sugar, to relieve post-prandial sleepiness. In addition, the increase in muscle mass of the whole body is also beneficial to this, 3 times / week resistance muscle training is necessary. As for neuroleptic drinks, such as coffee, strong tea or other functional drinks, are not recommended, not so much for health risks, but for dependence, and to cover up their improper diet or exercise habits.