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  • Is there a downside to eating late at night, besides getting crumbs in your bed?

    除了麵包屑掉在自己床上外,吃宵夜對你們還有什麼壞事嗎?

  • Hey there science cravers, Julian here for DNews. A lot of diet fads are very specific about what you should eat,

    嗨!你們這些熱愛科學的人!我是 DNews 的 Julian。許多飲食潮流都指出你們所需要攝取的營養

  • but hardly any of them talk about when you should eat.

    但是,幾乎沒人提過你們該在哪時候進食

  • That’s because for years now the conventional wisdom has basically been that

    那是因為多年下來,大部分的人都認為

  • the overall number of calories you eat versus how many you burn is what’s important.

    你們所攝取的總熱量相對於總共所消耗的熱量才是正確的

  • But a few studies have challenged this idea. One in 2013 published in the International Journal of Obesity

    但是,很少研究探討這樣的議題。有一篇在 2013 年的國際肥胖期刊指出

  • followed 420 obese or overweight adults who were trying to lose weight over 20 weeks.

    420 位的肥胖與過胖的成年人,他們嘗試 20 周以上的減重

  • Those who ate their largest meal before 3PM on average lost almost 2 kg more than those who ate after,

    這些人在下午三點以前,吃得像是國王一樣,平均比那些在下午三點以後吃的人還瘦了兩公斤

  • even if caloric intake and amount of exercise was the same.

    儘管他們的卡路里攝取和運動量都是相同的

  • But why should that be the case?

    但是,為什麼會出現這種問題?

  • Well, it’s possible the same meal may be treated differently depending on where your body is in it’s circadian rhythm.

    這個可能性是,同樣的卡路里可能會因為你們的生理時鐘而有不同的消耗過程

  • Yes, the 24 hour cycle that we usually just associate with our sleep schedule also has an effect on how our bodies absorb and digest food.

    對,我們常常認為睡眠與二十四小時循環較有關連性,但是這樣的時間也會影響我們身體的吸收與消耗食物的過程

  • So, eating out of our normal rhythm can contribute to weight gain

    所以,進食時間的不固定會導致體重的增加

  • according to Kelly Allison of the University of Pennsylvania School of Medicine’s Center for Weight and Eating Disorders.

    這是 Kelly Allison 所提出的,來自賓夕凡尼亞州大學的體重以及飲食失調的醫學中心人員

  • Wow, that is one bloated title.

    哇屋!還真是個誇張的名稱

  • So what’s causing us to eat out of our regular rhythms? Society, man.

    所以,到底什麼原因導致我們的進食時間不固定?老兄!是社會因素。我們工作的形式

  • The way we work has caused a sort of social jet lag, where the time we have available to eat

    形成了一種社會時差,我們吃飯的時間

  • doesn’t match the time it would be most ideal to eat.

    並不符合真正理想的進食時間

  • Were skipping breakfast more, and our meal times are becoming irregular as we focus on getting work done or picking up the kids from school.

    我們時常省略掉早餐,而且我們會為了要完成工作或是接小孩放學,吃飯時間會因而變得不規律

  • We may actually be intentionally fighting the circadian rhythm,

    我們實際上會試圖要與這樣的生理時鐘抵抗

  • when it causes cortisol and adrenaline to drop off around 3 PM. To stave off the sleepiness

    而使得我們的腎上腺皮質醇和腎上腺素大約在下午三點時下降。為了要抵抗這樣的嗜睡

  • some of us indulge in something high in sugar or fat.

    有些人會沉淪於一些高醣類或是高脂肪類的食物

  • According to Pamela Peeke, an assistant professor at the University of Maryland School of Medicine,

    根據 Pamela Peeke,一位馬里蘭大學醫學部的助理教授

  • this will raise our insulin levels and well crave sugar later.

    這樣的行為會導致我們的胰島素升高,而之後我們會吃更多的甜食

  • Our circadian rhythm is at odds with our modern lifestyle in other ways too.

    我們的生理時鐘與現在的生活型態互相對峙的

  • When we first evolved, food wasn’t readily available in refrigerators when we woke up.

    我們發現之前所發明的食物並不能輕易地存放在冰箱中

  • So, it’s possible that as the day progresses, the food we eat is more apt to turn into fat.

    所以,因為社會的進步下,我們所攝取的食物則大多會沉積為脂肪

  • So, the next day we have a convenient reserve of energy and we don’t have to worry about our first meal.

    因此到了隔天我們則保有力量,也不用擔心第一餐要吃些什麼

  • That’s the hypothesis of Steven Shea, director of the Oregon Institute of Occupational Health Sciences.

    這是來自美國奧勒岡職業健康科學機構的 Steven Shea 所假設的

  • Shea also noticed in his research that people tend to be hungrier later in a day,

    Shea 在研究中也發現,人們在較晚時會感受到飢餓

  • possibly as part of this evolutionary adaptation. Combine that with the fact that since artificial light

    可能是身體的演化過程。有著人工光源的因素

  • we stay up later than ever and now have ready access to food, and the result is some people can’t resist a late night bite.

    我們經常熬夜,而且也有充沛的食物。所以,有些人無法抗拒吃消夜

  • Furthermore, if you are grabbing food late at night, youre more likely to make an unhealthy choice.

    除此之外,如果你們晚上吃消夜,都會選擇較為不健康的食物

  • You might do it out of convenience, because it’s easier to grab a bag of chips than make a salad,

    你們這麼做只是覺得很方便,因為只要伸手抓包洋芋片就好,不用大費周章地做沙拉

  • or you might do it out of mental exhaustion. If youve spent the whole day on your best dietary behavior,

    或者你們只是覺得精神疲憊需要補充。如果你們能一天都有著美好的飲食習慣

  • late at night youre more willing to let yourself slip,

    到了晚上,你們較會放縱自己

  • or even reward yourself with something fatty, salty, sweet, and delicious.

    甚至會獎勵自己一些較為油、鹹、甜、和美味的食物

  • Even the researchers who study this admit that chrononutrition is an underexplored topic, with few studies done so far and many of them relying on mice.

    甚至有些研究員認為時間營養學是一個較新的主題,很少相關的研究,但是在老鼠實驗方面則有很多的實例

  • While the studies weve cited point to a link between late day eating and weight gain, plenty of others support the orthodox view that net calorie count is the most important factor.

    這些我們提到的研究指出,吃宵夜和變胖是息息相關的。很多人支持這樣傳統的認知,淨卡路里計算是最重要的要素

  • Once again more research is needed.

    不過呢,還是需要更多研究來證實這樣的理論

  • I just hope it involves cake.

    我只希望它會有蛋糕的相關研究

  • If you love food science and food in general click here now to check out our friends over at Eater.

    如果你們喜歡食物科學以及食品總類,就點擊這裡,收看我們的朋友在 Eater 上的影片

  • So, sort of two strategies to reduce sodium intake. One would be to find a substitute enhancer. Another would be to ship the population down.

    所以,有兩種方式來降低鈉的攝取量。一個方式是找到適當的味道代替品。另一個方式是降低用量

  • There is no molecule that tastes purely salty other than sodium chloride. And, another one lithium chloride,

    沒有一個分子可以完全是鹹的,除了氯化鈉。而另一個是氯化鋰

  • but lithium chloride poison, so that is not a good salt substance. So, have you tried shifting your caloric intake to earlier in the day? How did that work out for you?

    但,它是有毒的,所以,並不適合做為鹽的替代品。所以,你們曾經試著要提早你們 的進食時間嗎?結果如何呢?

  • Let us know in the comment. Subscribe for more. And, I will see you next time on DNews.

    留言讓我們知道。歡迎訂閱 DNews,你們可以學到更多。我們下回 DNews 再見!

Is there a downside to eating late at night, besides getting crumbs in your bed?

除了麵包屑掉在自己床上外,吃宵夜對你們還有什麼壞事嗎?

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B1 中級 中文 美國腔 食物 攝取 時鐘 研究 時間 生理

太晚吃東西對你不好嗎 (Is Eating Late At Night Really That Bad For You?)

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    陳思源 發佈於 2016 年 08 月 31 日
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