不規(guī)律飲食為何會(huì)危害健康

Why Your Random Eating Schedule Is Risky for Your Health

不規(guī)律飲食為何會(huì)危害健康

Research suggests the timing of your meals may affect your weight, cholesterol, and insulin levels.

研究表明就餐時(shí)間可以影響你的體重、膽固醇以及胰島素水平。

Do you ever postpone dinner because you’re in the middle of a project? Or skip breakfast because you overslept? As long as you avoid binging later on, it’s no big deal, right?

你是否曾經(jīng)因?yàn)樵谧鲆粋€(gè)項(xiàng)目而推遲了晚飯時(shí)間?又或者因?yàn)樗^頭沒吃早飯?只要避免稍后暴飲暴食，這就沒什么大不了的，對(duì)吧?

Well, maybe not.

好吧，可能并非如此。

Two new papers published in the Proceedings of the Nutrition Society suggest that it’s not just what you eat, but when you eat that affects your health. Having irregular meals may set you up for obesity, high blood pressure, and type 2 diabetes—regardless of how many total calories you’re consuming.

《營養(yǎng)協(xié)會(huì)學(xué)報(bào)》上發(fā)表的兩篇新的論文顯示，不僅吃什么會(huì)影響你的健康，什么時(shí)間吃也同樣會(huì)產(chǎn)生影響。無論攝入多少卡路里，不規(guī)則的飲食都可能會(huì)導(dǎo)致發(fā)胖、高血壓以及二型糖尿病。

One of the reviews examined international eating patterns and found a possible link between obesity and eating more calories in the evening. The other paper concluded that people who consistently ate six meals a day had better cholesterol and insulin levels than those who ate meals with variable frequency—in this case, anywhere from three to nine meals a day.

其中一篇文章調(diào)查了國際飲食習(xí)慣，并發(fā)現(xiàn)肥胖和晚上攝入更多卡路里之間可能存在聯(lián)系。另一篇論文總結(jié)稱，長(zhǎng)期每天吃六頓飯的人比那些吃飯頻率經(jīng)常變化的人擁有更好的膽固醇和胰島素水平——這一規(guī)律適用于所有每天吃三到九頓飯的人。

“We found that adults consuming calories during regular meals—at similar times from one day to [the] next—were less obese than people who have irregular meals, despite consuming more calories overall,” says Gerda Pot, PhD, a visiting lecturer in the Diabetes and Nutritional Sciences Division at King’s College London who worked on both papers.

“我們發(fā)現(xiàn)，那些定期吃飯的成年人吸收的卡路里——第一天和第二天時(shí)間類似，沒有那些不規(guī)律飲食的人胖，即使總得來說他們攝入了更多的卡路里，” Gerda Pot博士說到。Gerda Pot博士是倫敦大學(xué)國王學(xué)院糖尿病和營養(yǎng)科學(xué)部的客座講師，他同時(shí)參與了這兩篇論文。

Really? While it doesn't seem to make sense that meal timing could affect your health that much, the studies are part of an emerging field called chrononutrition, in which researchers are exploring the link between metabolism and circadian rhythms.

真的?吃飯時(shí)間會(huì)對(duì)健康產(chǎn)生如此大的影響看起來似乎并不太可能，不過該研究是一個(gè)新興領(lǐng)域——壽命營養(yǎng)學(xué)的一部分，做該研究的研究人員正在探索新陳代謝和生理節(jié)律之間的聯(lián)系。

Many metabolic processes in the body—such as appetite, digestion, and the metabolism of fat, cholesterol, and glucose—follow patterns that repeat every 24 hours, explains Pot. “Eating inconsistently may affect our internal body clock,” she says. And that disruption might lead to weight gain and other health risks.

身體的許多代謝過程例如胃口、消化以及脂肪、膽固醇和葡萄糖的新陳代謝，跟隨一定模式每24小時(shí)重復(fù)一次，Pot如是解釋。她說：“不規(guī)律的就餐會(huì)影響我們身體內(nèi)部的生物鐘。”生物鐘的打亂可能導(dǎo)致體重增加以及其他健康風(fēng)險(xiǎn)。

But just how significant is the effect of varying your meal times?

但是總是變換吃飯時(shí)間到底有多大影響呢?

“This is a really important and valid question which we unfortunately cannot answer yet,” says Pot. “It would be of great interest to fully understand how much impact disruptions in our circadian rhythms could have on [our] obesity risk.”

Pot說:“這是一個(gè)非常重要并且有意義的問題，但不幸的是我們還無法回答。我們有極大的興趣去完全理解打亂的生物節(jié)律對(duì)我們肥胖風(fēng)險(xiǎn)的影響有多大。”

So for now, it seems like a good idea to eat at the same times every day if you can. But if you can't, there are plenty of other ways to stay healthy, too.

目前來看，能在每天的同一時(shí)間吃飯似乎是個(gè)不錯(cuò)的主意。但是如果做不到這一點(diǎn)，同樣也有很多其他的方法來保持健康。

https://www.health.com/weight-loss/meal-timing-weight-gain