长期夜间断食似乎有助促进新陈代谢
文章来源:未知 文章作者:enread 发布时间:2021-04-24 02:31 字体: [ ]  进入论坛
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If your phone needs a software upgrade, you would likely run the installations when it's fully1 charged. Otherwise, your phone and its software would take longer to sync.
如果你的手机需要升级软件,你应该会在手机完全充电后再安装。否则,手机和软件同步会耗费更长的时间。
 
A new study finds human energy systems operate in a similar fashion: Our metabolisms2 likely function best in the morning when our bodies are fresh and fully charged.
一项新的研究发现,人体内的能量系统也在以相似方式运作。人体的新陈代谢在清新而充沛的早晨可以发挥出最佳效能。
 
The research, based on a seven-year dietary analysis of 50,000 adults, found that body weight, measured by body mass index, corresponds with when we eat and how often we eat.
在对5万名成年人长达7年的饮食分析的基础上,研究发现体重指数(BMI)与进食时间和进食频率相关。
 
Specifically, people who eat larger breakfasts and adopt an 18-hour overnight fast, say from 1 pm to 7 am, have the lowest body weights. Those who ate more than three meals, or three meals plus snacks, had higher BMIs.
具体而言,早餐吃得多、18小时(下午1点-早上7点)空腹的人,体重指数最低。一天吃三顿以上,或者三餐加零食,体重指数会更高一些。
 
Those who ate later in the day, after 6 pm, compared to having the largest meal at breakfast or lunch, had higher body weights.
那些在下午6点以后进食的人比早餐或午餐吃得很多的人体重指数要高。
 
The Loma Linda University researchers hypothesize that 18- to 19-hour overnight dietary fasts reboot our metabolisms to help our bodies burn calories efficiently3.
洛马林达大学的研究员们假设,18-19小时空腹可以重新发动人体的新陈代谢,以帮助高效燃烧卡路里。
 
Lead author Dr Hana Kahleova, director of clinical research at the nonprofit Physicians Committee, says this process ensures our energy intake4 correlates with energy output, instead of energy reserves — or enlarged fat cells.
这项研究的第一作者,非营利性医师委员会临床研究主任,Hana Kahleova博士表示,这一过程确保摄入的能量与消耗直接相关,脂肪不会被储存或增加。
 
Contrary to popular belief, these extended overnight fasts seem to help boost metabolic5 function.
与普遍流行的观点相反,长期的夜间断食似乎有助于促进新陈代谢。
 
Kahleova also finds meals consumed in the evening, compared to those eaten in the morning, result in a hyperglycemic response, or elevated blood sugar, which happens when insulin can't process glucose6 into energy. Like a clog7 in a machine, extra glucose slows our bodies' metabolic process down.
Kahleova还发现,与早餐相比,晚餐会让血糖升高更明显(胰岛素无法将葡糖糖转换为能量)。如同机器堵塞,额外的葡萄糖会降低人体的新陈代谢速度。
 
What does this mean for you?
 
Depending on your goals and health status, you may consider rearranging your meals so you consume more calories in the morning when insulin function is most efficient.
你可以根据你的目标和健康状况,考虑一下重新安排你的膳食。你可以在早晨胰岛素效能最高时,摄入更多的卡路里。
 
So, let's say you consume 1,500 to 1,800 calories a day. Instead of splitting 500 to 600 calories evenly at each meal, you could experiment with eating 600 to 700 calories for breakfast, 600 to 700 calories for lunch and a light 300- to 400-calorie dinner.
假设你每天摄入1500-1800卡。你可以试一下早餐600-700卡、午餐600-700卡、晚餐300-400卡,而不是每餐500-600卡平均分配。
 
If you're looking to lose 10 pounds or reverse the early stages of Type 2 diabetes8, the 18- to 19-hour overnight fast might work well for you. This could mean eating a larger breakfast, a medium-sized lunch and no dinner at all.
如果你想减重10磅或处于2型糖尿病早期,18-19小时的隔夜断食也许会很有帮助。可以选择更丰盛的早饭,中等分量的午饭,并且不吃晚饭。
 
Instead of intermittent9 fasting, or alternating days of eating low-calorie meals with standard fare, you could experiment with skipping one meal each day. This enables your cells to recharge and use all the available fuel, ensuring insulin function remains10 at its peak the next morning.
选择每天少吃一顿饭,而不是无规律断食或低卡餐与普通餐换着吃。这样可以使细胞恢复能量,耗尽所有可用燃料,并确保胰岛素可在第二天早晨维持最高效能。
 
Of course, this semi-intermittent fasting approach isn't for everyone. People who maintain highly active lifestyles, for instance, and need adequate fuel to power morning runs or help muscle fibers11 recover from intense evening workouts like weightlifting might not benefit. Still, the concept provides a glimpse into how our bodies utilize12 fuel efficiently.
当然,这种半间歇性断食并不适合所有人。比如,对那些日常生活高度耗能的人来说,这种断食可能没有益处;他们需要充足的燃料,来为晨跑提供动力、或使肌肉纤维从高强度的夜间锻炼(如:举重)后得到恢复。不过,对于人体如何有效利用燃料,这一概念提供了一种新的思路。
 
A moderate application
 
A more moderate application of this research may be to institute celebratory brunches13 or breakfasts instead of holiday dinners and evening birthday parties to support long-term weight maintenance.
研究结果可以适度应用于庆功宴的时间选择:为长期控制体重,可以用早午餐或早餐来取代假日晚餐和生日晚会。
 
After all, previous research has shown that breakfast increases satiety14, reduces total energy intake and sets us up to make better food choices throughout the day, likely because we start out with better breakfast options like fiber- and nutrient-dense foods.
毕竟,已有的研究表明早餐可以增加饱腹感,减少能量总摄入,并让我们全天都可以更好地选择食物。这可能是因为我们的早餐吃得好,如富含纤维、营养丰富的食物。
 
As Kahleova said, the ancient advice to eat breakfast like a king, lunch like a prince and dinner like a pauper15 has new science behind it.
如Kahleova所言,“像国王一样吃早餐、像王子一样吃午餐、像穷光蛋一样吃晚餐”,这则古老的建议被新的科学发现所支持。
 
She prescribes this approach, along with plant-based eating patterns and daily exercise, as a blueprint16 for those struggling with extra weight and sluggish17 metabolisms. The approach, she finds, works remarkably18 well for those eager to reach and maintain a healthy body weight.
她建议,体重超重和代谢缓慢的人可以采用这种膳食方法,并以素食为主、坚持日常锻炼。这种方法非常适合那些渴望达到并保持健康体重的人。


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1 fully Gfuzd     
adv.完全地,全部地,彻底地;充分地
参考例句:
  • The doctor asked me to breathe in,then to breathe out fully.医生让我先吸气,然后全部呼出。
  • They soon became fully integrated into the local community.他们很快就完全融入了当地人的圈子。
2 metabolisms fef5637ca3ae7cdc1a11a48aef5a9487     
n.新陈代谢( metabolism的名词复数 )
参考例句:
  • Garden snails are evolving slower metabolisms. 花园蜗牛新陈代谢进化缓慢。 来自互联网
  • Elite swimmers tend to be born with certain advantages, such as superefficient metabolisms. 精华的游泳者趋于与某个优点出生,例如superefficient新陈代谢。 来自互联网
3 efficiently ZuTzXQ     
adv.高效率地,有能力地
参考例句:
  • The worker oils the machine to operate it more efficiently.工人给机器上油以使机器运转更有效。
  • Local authorities have to learn to allocate resources efficiently.地方政府必须学会有效地分配资源。
4 intake 44cyQ     
n.吸入,纳入;进气口,入口
参考例句:
  • Reduce your salt intake.减少盐的摄入量。
  • There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。
5 metabolic 2R4z1     
adj.新陈代谢的
参考例句:
  • Impressive metabolic alternations have been undergone during embryogenesis.在胚胎发生期间经历了深刻的代谢变化。
  • A number of intoxicants are associated with metabolic acidosis.许多毒性物质可引起代谢性酸中毒。
6 glucose Fyiyz     
n.葡萄糖
参考例句:
  • I gave him an extra dose of glucose to pep him up.我给他多注射了一剂葡萄糖以增强他的活力。
  • The doctor injected glucose into his patient's veins.医生将葡萄糖注入病人的静脉。
7 clog 6qzz8     
vt.塞满,阻塞;n.[常pl.]木屐
参考例句:
  • In cotton and wool processing,short length fibers may clog sewers.在棉毛生产中,短纤维可能堵塞下水管道。
  • These streets often clog during the rush hour.这几条大街在交通高峰时间常常发生交通堵塞。
8 diabetes uPnzu     
n.糖尿病
参考例句:
  • In case of diabetes, physicians advise against the use of sugar.对于糖尿病患者,医生告诫他们不要吃糖。
  • Diabetes is caused by a fault in the insulin production of the body.糖尿病是由体內胰岛素分泌失调引起的。
9 intermittent ebCzV     
adj.间歇的,断断续续的
参考例句:
  • Did you hear the intermittent sound outside?你听见外面时断时续的声音了吗?
  • In the daytime intermittent rains freshened all the earth.白天里,时断时续地下着雨,使整个大地都生气勃勃了。
10 remains 1kMzTy     
n.剩余物,残留物;遗体,遗迹
参考例句:
  • He ate the remains of food hungrily.他狼吞虎咽地吃剩余的食物。
  • The remains of the meal were fed to the dog.残羹剩饭喂狗了。
11 fibers 421d63991f1d1fc8826d6e71d5e15f53     
光纤( fiber的名词复数 ); (织物的)质地; 纤维,纤维物质
参考例句:
  • Thesolution of collagen-PVA was wet spined with the sodium sulfate as coagulant and collagen-PVA composite fibers were prepared. 在此基础上,以硫酸钠为凝固剂,对胶原-PVA共混溶液进行湿法纺丝,制备了胶原-PVA复合纤维。
  • Sympathetic fibers are distributed to all regions of the heart. 交感神经纤维分布于心脏的所有部分。
12 utilize OiPwz     
vt.使用,利用
参考例句:
  • The cook will utilize the leftover ham bone to make soup.厨师要用吃剩的猪腿骨做汤。
  • You must utilize all available resources.你必须利用一切可以得到的资源。
13 brunches acb72c4ec0123c687ddd20e4fdf286ba     
n.早午餐( brunch的名词复数 )
参考例句:
14 satiety hY5xP     
n.饱和;(市场的)充分供应
参考例句:
  • There is no satiety in study.学无止境。
  • Their presence in foods induces satiety at meal time.它们在食物中的存在诱导进餐时的满足感。
15 pauper iLwxF     
n.贫民,被救济者,穷人
参考例句:
  • You lived like a pauper when you had plenty of money.你有大把钱的时候,也活得像个乞丐。
  • If you work conscientiously you'll only die a pauper.你按部就班地干,做到老也是穷死。
16 blueprint 6Rky6     
n.蓝图,设计图,计划;vt.制成蓝图,计划
参考例句:
  • All the machine parts on a blueprint must answer each other.设计图上所有的机器部件都应互相配合。
  • The documents contain a blueprint for a nuclear device.文件内附有一张核装置的设计蓝图。
17 sluggish VEgzS     
adj.懒惰的,迟钝的,无精打采的
参考例句:
  • This humid heat makes you feel rather sluggish.这种湿热的天气使人感到懒洋洋的。
  • Circulation is much more sluggish in the feet than in the hands.脚部的循环比手部的循环缓慢得多。
18 remarkably EkPzTW     
ad.不同寻常地,相当地
参考例句:
  • I thought she was remarkably restrained in the circumstances. 我认为她在那种情况下非常克制。
  • He made a remarkably swift recovery. 他康复得相当快。
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