除了發(fā)胖、長(zhǎng)痘 再給你五個(gè)戒掉宵夜的理由
Science says you need to stop your late night snacking.Provided To China Daily
As well as contributing to weight gain, a new study has suggested that snacking late at night could increase your risk of diabetes and heart disease.
一項(xiàng)新研究顯示，吃宵夜不但會(huì)讓體重增加，還會(huì)增加患糖尿病和心臟病的風(fēng)險(xiǎn)。
Researchers from the Perelman School of Medicine at the University of Pennsylvania found that eating late at night raises glucose and insulin levels, both of which are causes of type 2 diabetes.
賓夕法尼亞大學(xué)佩爾曼醫(yī)學(xué)院的研究人員發(fā)現(xiàn)，深夜進(jìn)食會(huì)使血糖和胰島素水平升高，這兩者都是導(dǎo)致2型糖尿病的原因。
They also found evidence that poor timing of meals can also affect cholesterol levels which can increase the risk of heart disease or suffering a heart attack.
他們還發(fā)現(xiàn)，不健康的進(jìn)餐時(shí)間還會(huì)影響膽固醇水平，從而增加患心臟病的風(fēng)險(xiǎn)。
The researchers asked nine adults of a healthy weight to eat three meals and two snacks between 8am and 7pm for eight weeks and then asked the same but between noon and 11pm for another eight weeks. To control for sleep, the researchers asked participants to sleep between 11pm to 9am for both of the eight weeks.
研究人員讓9名體重正常的成年人在8點(diǎn)至19點(diǎn)之間攝入3頓正餐和兩頓零食，持續(xù)8周，然后讓他們?cè)?2點(diǎn)至23點(diǎn)間同樣用餐，再持續(xù)8周。為了控制睡眠因素，研究人員要求測(cè)試者兩次都在23點(diǎn)至9點(diǎn)之間休息。
They found that when participants ate later at night not only did their weight increase, but so did their levels of insulin, glucose and cholesterol.
他們發(fā)現(xiàn)，當(dāng)測(cè)試者吃飯時(shí)間較晚時(shí)，他們不僅會(huì)體重增加，而且胰島素、血糖以及膽固醇的水平也會(huì)上升。
They also found that during the first eight weeks of daytime eating, participants produced a hormone which stimulates the appetite to help them feel fuller for longer.
研究人員還發(fā)現(xiàn)，在前8周白天進(jìn)食時(shí)，測(cè)試者體內(nèi)產(chǎn)生了刺激食欲以促進(jìn)更長(zhǎng)時(shí)間飽腹感的激素。
Namni Goel, lead author of the study, said: "Eating later can promote a negative profile of weight, energy and hormone markers - such as higher glucose and insulin, which are implicated in diabetes, and cholesterol and triglycerides, which are linked with cardiovascular problems and other health conditions."
該研究的領(lǐng)頭人納米•高爾稱：“進(jìn)食晚會(huì)對(duì)體重、能量以及激素等指標(biāo)產(chǎn)生負(fù)面影響，比如血糖和胰島素升高，這可能意味著糖尿病，再比如膽固醇和甘油三酯升高，可能和心血管疾病以及其他健康問題有關(guān)。”
This isn't the first time a study has suggested that late night snacking could be detrimental to your health. Here we round up five reasons why you should avoid eating late at night ...
這不是科學(xué)研究第一次告訴我們吃宵夜有害健康。我們總結(jié)了應(yīng)該避免深夜進(jìn)食的五大原因：
1. It can affect your memory: According to American researchers, snacking late at night could negatively affect your memory. The study, from the University of California, found that eating at irregular hours - such as late at night - had the potential to impact cognitive functions.
深夜進(jìn)食會(huì)影響記憶：美國(guó)研究人員稱，深夜吃零食可能對(duì)你的記憶產(chǎn)生負(fù)面影響。加利福尼亞大學(xué)的研究發(fā)現(xiàn)，在不正常的時(shí)間，比如深夜進(jìn)食可能會(huì)對(duì)認(rèn)知功能產(chǎn)生影響。
Over a period of two weeks, researchers fed one group of mice - nocturnal animals - during the day while the other group were fed at night like usual.
在兩周的時(shí)間里，研究人員給一組小白鼠(夜行動(dòng)物)白天喂食，而給另一組如常在夜間喂食。
They then tested the ability of the mice to distinguish new objects in their cage. The mice with the disrupted eating habits showed a lesser ability to recognise new objects than the mice who continued to eat as usual. In addition, they also found that the ability to create long-term memories was damaged in the mice who were being fed during the day.
隨后，測(cè)試它們對(duì)籠子內(nèi)新物體的識(shí)別能力。飲食習(xí)慣紊亂的小白鼠比飲食正常的小白鼠識(shí)別新物體的能力更差。此外，研究人員還發(fā)現(xiàn)，小白鼠白天進(jìn)食后長(zhǎng)期記憶能力受到了損害。
2. It makes you have weird dreams: In 2015, a pair of Canadian psychologists investigated whether people's eating habits can have a negative effect on sleep patterns and dreaming.
深夜進(jìn)食讓人做奇怪的夢(mèng)：2015年，兩位加拿大心理學(xué)家對(duì)飲食習(xí)慣是否會(huì)對(duì)人類的睡眠模式和夢(mèng)境產(chǎn)生負(fù)面影響進(jìn)行了調(diào)查。
Tore Nielsen and Russell Powell asked almost 400 university students to fill in a questionnaire about the diet, sleep, and dream experiences and found that 18 percent believed food has the ability to "render their dreams more bizarre or disturbing."
托爾•尼爾森以及羅素•鮑威爾讓近400名大學(xué)生填寫了關(guān)于飲食、睡眠和做夢(mèng)經(jīng)歷的調(diào)查問卷，結(jié)果發(fā)現(xiàn)18%的人認(rèn)為，飲食能讓“他們的夢(mèng)境變得更怪異不安”。
Alongside eating too much of certain kinds of foods (dairy products and spicy meals), Nielsen and Powell found that eating late at night was also to blame for the confusing dreams. They said this could be because late night snacking can often lead to gastrointestinal discomfort which in turn can cause difficulty sleeping.
除了攝入過多特定種類的食物外(奶制品和辛辣食物)，尼爾森和鮑威爾還發(fā)現(xiàn)，深夜進(jìn)食也是導(dǎo)致夢(mèng)境混亂的原因之一。他們稱，這可能是因?yàn)樯钜惯M(jìn)食通常會(huì)導(dǎo)致腸胃不適，從而引發(fā)睡眠問題。
3. It increases the risk of a heart attack: Experts have found that eating dinner after 7pm could increase the risk of suffering a heart attack. Researchers from Dokuz Eylül University assessed more than 700 adults with high blood pressure in order to find out whether different eating times made a difference to their health.
深夜進(jìn)食增加患心臟病的風(fēng)險(xiǎn)：專家發(fā)現(xiàn)，19點(diǎn)后進(jìn)食可能會(huì)增加患心臟病的風(fēng)險(xiǎn)，Dokuz Eylül大學(xué)的研究人員對(duì)700多名患有高血壓的成年人進(jìn)行了評(píng)估，以研究進(jìn)食時(shí)間差異是否會(huì)對(duì)他們的健康產(chǎn)生影響。
They found that eating dinner late at night had the most significant impact on overnight blood pressure while eating with two hours of going to sleep did more damage than indulging in a high salt content diet.
他們發(fā)現(xiàn)，深夜進(jìn)食對(duì)夜間血壓的影響最大，而睡前兩小時(shí)進(jìn)食比高鹽飲食的危害更大。
4. It creates acid reflux: According to experts, eating late at night (especially heavy foods) and going to sleep shortly after is a key contributor to acid reflux.
深夜進(jìn)食引起胃酸倒流：據(jù)專家介紹，深夜進(jìn)食(尤其是重口味食物)然后很快入睡是引起胃酸倒流的重要原因。
Because your stomach takes a few hours to empty after a meal, physician Jamie Koufman says when you go to sleep it allows for the acid to spill out of your still full stomach and leak into your esophagus, leading to acid reflux.
因?yàn)槲覆吭谶M(jìn)餐后需要數(shù)小時(shí)才能消化干凈，醫(yī)生杰米•考夫曼稱，睡覺時(shí)胃酸會(huì)從滿脹的胃部溢出，流進(jìn)食道，導(dǎo)致胃酸倒流。
5. It makes you hungrier the next day: Eating late at night can have you feeling hungrier than usual when you wake up the next morning thanks to the insulin your pancreas releases after a meal.
深夜進(jìn)食會(huì)讓你第二天更餓：深夜進(jìn)食會(huì)讓你在第二天早上醒來時(shí)，比平時(shí)更加饑餓，因?yàn)檫M(jìn)餐后身體會(huì)分泌胰島素。
This in turn produces more glucose which triggers a hormone called 'ghrelin', responsible for triggering hunger.
身體會(huì)因此產(chǎn)生更多葡萄糖，從而刺激分泌一種叫做“饑餓素”的激素，這種激素會(huì)引發(fā)饑餓感。
