除了發胖,長痘,再給你五個戒掉宵夜的理由
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.
一項新研究顯示，吃宵夜不但會讓體重增加，還會增加患糖尿病和心臟病的風險。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.
賓夕法尼亞大學佩爾曼醫學院的研究人員發現，深夜進食會使血糖和胰島素水平升高，這兩者都是導致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.
他們還發現，不健康的進餐時間還會影響膽固醇水平，從而增加患心臟病的風險。
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點至19點之間攝入3頓正餐和兩頓零食，持續8周，然後讓他們在12點至23點間同樣用餐，再持續8周。爲了控制睡眠因素，研究人員要求測試者兩次都在23點至9點之間休息。
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.
他們發現，當測試者吃飯時間較晚時，他們不僅會體重增加，而且胰島素、血糖以及膽固醇的水平也會上升。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.
研究人員還發現，在前8周白天進食時，測試者體內產生了刺激食慾以促進更長時間飽腹感的激素。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."
該研究的領頭人納米?高爾稱：“進食晚會對體重、能量以及激素等指標產生負面影響，比如血糖和胰島素升高，這可能意味着糖尿病，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。”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 ...
這不是科學研究第一次告訴我們吃宵夜有害健康。我們總結了應該避免深夜進食的五大原因：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.
深夜進食會影響記憶：美國研究人員稱，深夜吃零食可能對你的記憶產生負面影響。加利福尼亞大學的研究發現，在不正常的時間，比如深夜進食可能會對認知功能產生影響。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.
在兩週的時間裏，研究人員給一組小白鼠（夜行動物）白天餵食，而給另一組如常在夜間餵食。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.
隨後，測試它們對籠子內新物體的識別能力。飲食習慣紊亂的小白鼠比飲食正常的小白鼠識別新物體的能力更差。此外，研究人員還發現，小白鼠白天進食後長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.
深夜進食讓人做奇怪的夢：2015年，兩位加拿大心理學家對飲食習慣是否會對人類的睡眠模式和夢境產生負面影響進行了調查。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名大學生填寫了關於飲食、睡眠和做夢經歷的調查問卷，結果發現18%的人認爲，飲食能讓“他們的夢境變得更怪異不安”。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（奶製品和辛辣食物），尼爾森和鮑威爾還發現，深夜進食也是導致夢境混亂的原因之一。他們稱，這可能是因爲深夜進食通常會導致腸胃不適，從而引發睡眠問題。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.
深夜進食增加患心臟病的風險：專家發現，19點後進食可能會增加患心臟病的風險，Dokuz Eylül大學的研究人員對700多名患有高血壓的成年人進行了評估，以研究進食時間差異是否會對他們的健康產生影響。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.
他們發現，深夜進食對夜間血壓的影響最大，而睡前兩小時進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.
深夜進食引起胃酸倒流：據專家介紹，深夜進食（尤其是重口味食物）然後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.
因爲胃部在進餐後需要數小時才能消化乾淨，醫生傑米?考夫曼稱，睡覺時胃酸會從滿脹的胃部溢出，流進食道，導致胃酸倒流。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.
深夜進食會讓你第二天更餓：深夜進食會讓你在第二天早上醒來時，比平時更加飢餓，因爲進餐後身體會分泌胰島素。This in turn produces more glucose which triggers a hormone called 'ghrelin', responsible for triggering hunger.
身體會因此產生更多葡萄糖，從而刺激分泌一種叫做“飢餓素”的激素，這種激素會引發飢餓感。
