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


  • 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.


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


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


  • 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,


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


  • But why should that be the case?


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


  • 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.


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


  • 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.


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


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


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


  • 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.


  • We may actually be intentionally fighting the circadian rhythm,


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


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


  • 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.


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


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


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


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


  • 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


  • 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.


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


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


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


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


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


  • 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.


  • 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.


  • Once again more research is needed.


  • I just hope it involves cake.


  • 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.


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


  • 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?


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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