何時吃晚飯最有益于健康？
L'Oreal Thompson Payton
2023-06-28
圖片來源：GETTY IMAGES
早起的鳥兒有蟲吃，但這種邏輯是否也適用于早吃晚飯？
有人在晚上7點之后就不再吃東西，也有人經(jīng)常在深夜吃飯。哪種做法是正確的？事實證明，這兩種做法都不正確。美國克利夫蘭醫(yī)學中心（Cleveland Clinic）的人類營養(yǎng)學中心（Center for Human Nutrition）的注冊營養(yǎng)師凱拉·科普認為，每天最后一餐的理想用餐時間并不存在。此外，更重要的是飲食搭配，而不是用餐時間。
科普說：“用餐時間并不能決定人體如何利用或存儲食物。沒有任何研究表明早吃晚餐比深夜吃晚餐更健康。無論你想增肥還是減肥，關鍵在于人體攝入的卡路里，而不是攝入這些卡路里的時間?！?/p>
什么時候吃晚餐
科普建議，有一種良好的做法是，不要超過三至四個小時不吃東西。例如，如果你在中午左右吃午餐，那么最好就在下午3點左右補充一些零食，在晚上6至7點之間吃晚餐。
但如果你在用餐結(jié)束后容易出現(xiàn)胃酸反流或胃灼熱，則更早吃晚飯對你有好處。一項研究顯示，2型糖尿病患者也應該早用晚飯，因為晚飯時間太晚可能引發(fā)糖尿病并發(fā)癥。深夜用餐還會加劇脂肪堆積，提高肥胖風險。
一般而言，專家建議用餐后等待三至四個小時再睡覺。
科普解釋稱：“在饑餓信號方面，人體生物鐘確實會產(chǎn)生重要影響。因此，每天最好定時連續(xù)吃早餐、午餐和晚餐，不要跳過任何一頓飯。”
有規(guī)律的睡眠和飲食是健康生活方式的關鍵。
美國印第安納州睡眠中心（Indiana Sleep Center）的醫(yī)學總監(jiān)、SleepFoundation.org的專家，以及《睡眠治愈法：獲得優(yōu)質(zhì)睡眠的七個簡單步驟》（Sleep to Heal: 7 Simple Steps to Better Sleep）一書的作者之一阿比納夫·辛格博士之前曾經(jīng)對《財富》雜志表示：“優(yōu)質(zhì)睡眠是保持最佳健康狀況的基礎。即使保證最佳營養(yǎng)攝入和體育鍛煉，如果沒有良好的睡眠，它們的效果也會大打折扣。睡眠對新陳代謝健康、免疫健康、肌肉修復、最佳大腦功能和心理健康都至關重要。優(yōu)質(zhì)睡眠不僅能夠延長壽命，還可以提升生活品質(zhì)?！?/p>
晚飯吃什么
為了保證飲食平衡，科普建議使用“健康餐盤飲食法”，其中包括：
? 餐盤的一半是無淀粉蔬菜
? 四分之一是全谷物/含淀粉蔬菜
? 四分之一是手掌大小的精益蛋白質(zhì)
科普說：“比如，餐盤中一半裝春季什錦沙拉，一大勺黑醋油醋汁，一杯糙米，四盎司烤雞肉。甜品可以是一份水果，例如一杯混合莓果或一個小橘子。”（財富中文網(wǎng)）
譯者：劉進龍
審校：汪皓
早起的鳥兒有蟲吃，但這種邏輯是否也適用于早吃晚飯？
有人在晚上7點之后就不再吃東西，也有人經(jīng)常在深夜吃飯。哪種做法是正確的？事實證明，這兩種做法都不正確。美國克利夫蘭醫(yī)學中心（Cleveland Clinic）的人類營養(yǎng)學中心（Center for Human Nutrition）的注冊營養(yǎng)師凱拉·科普認為，每天最后一餐的理想用餐時間并不存在。此外，更重要的是飲食搭配，而不是用餐時間。
科普說：“用餐時間并不能決定人體如何利用或存儲食物。沒有任何研究表明早吃晚餐比深夜吃晚餐更健康。無論你想增肥還是減肥，關鍵在于人體攝入的卡路里，而不是攝入這些卡路里的時間。”
什么時候吃晚餐
科普建議，有一種良好的做法是，不要超過三至四個小時不吃東西。例如，如果你在中午左右吃午餐，那么最好就在下午3點左右補充一些零食，在晚上6至7點之間吃晚餐。
但如果你在用餐結(jié)束后容易出現(xiàn)胃酸反流或胃灼熱，則更早吃晚飯對你有好處。一項研究顯示，2型糖尿病患者也應該早用晚飯，因為晚飯時間太晚可能引發(fā)糖尿病并發(fā)癥。深夜用餐還會加劇脂肪堆積，提高肥胖風險。
一般而言，專家建議用餐后等待三至四個小時再睡覺。
科普解釋稱：“在饑餓信號方面，人體生物鐘確實會產(chǎn)生重要影響。因此，每天最好定時連續(xù)吃早餐、午餐和晚餐，不要跳過任何一頓飯。”
有規(guī)律的睡眠和飲食是健康生活方式的關鍵。
美國印第安納州睡眠中心（Indiana Sleep Center）的醫(yī)學總監(jiān)、SleepFoundation.org的專家，以及《睡眠治愈法：獲得優(yōu)質(zhì)睡眠的七個簡單步驟》（Sleep to Heal: 7 Simple Steps to Better Sleep）一書的作者之一阿比納夫·辛格博士之前曾經(jīng)對《財富》雜志表示：“優(yōu)質(zhì)睡眠是保持最佳健康狀況的基礎。即使保證最佳營養(yǎng)攝入和體育鍛煉，如果沒有良好的睡眠，它們的效果也會大打折扣。睡眠對新陳代謝健康、免疫健康、肌肉修復、最佳大腦功能和心理健康都至關重要。優(yōu)質(zhì)睡眠不僅能夠延長壽命，還可以提升生活品質(zhì)?！?/p>
晚飯吃什么
為了保證飲食平衡，科普建議使用“健康餐盤飲食法”，其中包括：
? 餐盤的一半是無淀粉蔬菜
? 四分之一是全谷物/含淀粉蔬菜
? 四分之一是手掌大小的精益蛋白質(zhì)
科普說：“比如，餐盤中一半裝春季什錦沙拉，一大勺黑醋油醋汁，一杯糙米，四盎司烤雞肉。甜品可以是一份水果，例如一杯混合莓果或一個小橘子。”（財富中文網(wǎng)）
譯者：劉進龍
審校：汪皓
The early bird may get the worm, but does the same logic apply to eating dinner early?
There are people who don’t eat after 7 p.m. and there are those who regularly dine well into the evening. But which group is right? Well, as it turns out, neither. According to Kayla Kopp, a registered dietician at Cleveland Clinic’s Center for Human Nutrition, there is no ideal time to eat your last meal of the day. Additionally, what’s more important is what you’re eating versus when you eat it.
“The clock does not determine how our bodies utilize or store food,” says Kopp. “There is no research that indicates it is healthier to consume an early dinner compared to a dinner later at night. Whether you are trying to gain or lose weight, it really matters how many calories you are consuming, not necessarily the timing of these calories.”
When to eat dinner
A good rule of thumb, Kopp suggests, is not to go more than three to four hours without eating. For example, if you eat lunch around noon, it would be a good idea to have a snack around 3 p.m. and dinner between 6 and 7 p.m.
If, however, you are prone to acid reflux or heartburn after eating, then you may benefit from an earlier dinnertime. People with type 2 diabetes may also benefit from an earlier dinnertime as later dinners can lead to diabetic complications, according to one study. Late-night eating can also cause increased fat storage, which could lead to higher risk of obesity.
Generally speaking, experts advise waiting three to four hours after a meal before going to sleep.
“Your circadian rhythm does play a large role when it comes to hunger cues,” explains Kopp. Because of this, it is best to try to consume breakfast, lunch and dinner on a consistent, regular basis every day without skipping meals.”
Keeping a regular sleep and eating schedule is essential to a healthy lifestyle.
“Quality sleep is the foundation on which optimal health is built. Even if nutrition and exercise are at their best, without proper sleep their benefits are greatly reduced,” Dr. Abhinav Singh, medical director, Indiana Sleep Center, expert at SleepFoundation.org, and coauthor of Sleep to Heal: 7 Simple Steps to Better Sleep, previously told Fortune. “Sleep is important for metabolic health, immune health, muscle repair, optimal brain function, and mental health. Optimal sleep not only adds years to your life, but life to your years.”
What to eat for dinner
To ensure you’re eating a well-balanced meal, Kopp suggests using the “healthy plate method,” which consists of the following:
? Half of your plate has non-starchy vegetables
? One-fourth of your plate contains a whole grain/starchy vegetable
? One-fourth of your plate contains a palm-size serving of lean protein
“One example may look like this: a half plate of spring mixed salad with one tablespoon balsamic vinaigrette, one cup of brown rice, and four ounces of grilled chicken,” says Kopp. “For dessert, try including a serving of fruit like one cup of mixed berries or a small orange.”
財富中文網(wǎng)所刊載內(nèi)容之知識產(chǎn)權為財富媒體知識產(chǎn)權有限公司及/或相關權利人專屬所有或持有。未經(jīng)許可，禁止進行轉(zhuǎn)載、摘編、復制及建立鏡像等任何使用。
