“研究发现晚上多吃不一定会胖”
“研究发现晚上多吃不一定会胖”
阅读原文
有一句谚语是这么说的：「早吃好，午吃饱，晚吃少」（breakfast like a king, lunch like a prince, and dine like a pauper）。
近日，一项发表于国际著名期刊《细胞代谢》（Cell Metabolism）的研究表明，一个人无论在早中晚的哪一餐吃得最多，都不会影响身体代谢卡路里的方式。
注意，该研究是在一天摄入总量不变的前提下来分析摄入时间的影响。
无注释原文：
The common notion that eating a big breakfast and light dinner helps people burn more calories may be misguided.
New research published Friday in the journal Cell Metabolism found that eating the bulk of one’s calories in the morning doesn’t help people lose weight any more than eating those calories at night.
The findings were based on a controlled experiment involving 30 adults in the U.K. who were obese or overweight. For four weeks, the participants followed one of two diets: About half of them consumed 45% of their daily calories at breakfast, followed by 35% at lunch and 20% at dinner. The other half consumed 20% of their daily calories at breakfast, followed by 35% at lunch and 45% at dinner.
The groups then switched places, following the opposite regimen for another four weeks.
Both groups consumed slightly more than 1,700 calories per day. Big breakfasts consisted of foods like cereal, toast, eggs, sausage, smoothies and yogurt. Large dinners consisted of foods like beef and mushroom stroganoff with rice, pasta bolognese or pork chops with potatoes and peas.
Researchers don’t often provide meals to study participants, so the study offers a rare look at how one factor — the timing of a person’s largest daily meal — affects metabolism and weight loss.
In the end, the researchers added up how much total weight each group lost after four weeks of the big breakfast diet and the big dinner diet. The results came out the same: around 7 pounds.
That’s clear evidence that people did not burn more calories by eating a big breakfast, according to Courtney Peterson, an associate professor of nutrition sciences at the University of Alabama at Birmingham who wasn’t involved in the research.
The results show that “there’s no magic fat-burning effect from the timing of your meals,” Peterson said.
However, people in the study said they felt less hungry throughout the day when they consumed the bulk of their calories at breakfast. So it’s possible that big breakfasts could help with weight loss over longer periods of time by decreasing appetite, Peterson said.
“There are two ways to lose weight: You can either burn more calories or you can eat less,” she said. “In the real world, if people are less hungry, they eat less, so that usually translates into weight loss.”
Early meals could still have benefits
Unlike the UK study, other research has suggested that people who eat a large breakfast can see decreases in their body-mass index.
Martha Belury, a professor of human nutrition at Ohio State University, said the new study might have seen a greater weight loss effect if the researchers had given subjects more high-quality, nutrient-rich foods.
“Certain foods, if you have a mass of them or a tiny bit of them, they can stimulate more hunger than other types of foods,” she said.
But weight loss aside, there may be other good reasons to eat a substantial breakfast. Alexandra Johnstone, the first study’s senior author and a researcher at the University of Aberdeen in Scotland, said that people are more insulin-sensitive in the morning, so an early meal might help regulate blood sugar levels. On the other hand, eating too late at night — from around 8 p.m. onward, Peterson said — could raise blood sugar levels and cause people to store more energy as fat.
Johnstone’s study did not observe an improvement in blood sugar levels from big breakfasts. But a study of overweight or obese women in Israel saw improved blood sugar levels among those who ate a 700-calorie breakfast, followed by a 500-calorie lunch and 200-calorie dinner.
The new research also has implications for intermittent fasting, an eating schedule in which food intake is limited to a specific window — usually eight hours during the day.
“What this study would suggest is that when people are doing time-restricted feeding, it might be better to time restrict in the evening and eat during the morning to afternoon period,” Johnstone said.
That’s likely because people who fast in the morning feel hungrier in the afternoon and evening, so they reach for more calories than those who start eating earlier, Peterson said.
Like the big breakfast strategy, the relationship between intermittent fasting and weight loss is complicated.
“About half of studies find a weight loss effect and half don’t,” Peterson said. “To me, that suggests there’s probably a benefit there, but we need to go to even larger studies to demonstrate that.”
Belury said a person’s meal routine should take into account the times of day when they burn the most energy and their individual response to food.
“There is quite a bit of personal preference in terms of eating patterns in general,” she said. “Some people say, for whatever reason, they don’t like a big breakfast because they find if they have a big breakfast, then they still have a big lunch.”
含注释全文：
The common notion that eating a big breakfast and light dinner helps people burn more calories may be misguided.
Translate:
人们普遍认为吃丰盛的早餐和清淡的晚餐有助于燃烧更多的卡路里，这一观点可能是错误的。
| word | US | explanation | example |
|---|---|---|---|
| misguided |
New research published Friday in the journal Cell Metabolism found that eating the bulk of one’s calories in the morning doesn’t help people lose weight any more than eating those calories at night.
Translate:
周五发表在《细胞代谢》（Cell Metabolism）杂志上的一项新研究发现，早上摄入大量（当天所需）卡路里并不比晚上摄入这些卡路里更能帮助人们减肥。
| word | US | explanation | example |
|---|---|---|---|
| metabolism | |||
| bulk |
The findings were based on a controlled experiment involving 30 adults in the U.K. who were obese or overweight. For four weeks, the participants followed one of two diets: About half of them consumed 45% of their daily calories at breakfast, followed by 35% at lunch and 20% at dinner. The other half consumed 20% of their daily calories at breakfast, followed by 35% at lunch and 45% at dinner.
Translate:
这些发现基于一项包含30名英国肥胖或超重成年人的对照实验。在四周内，参与者遵循两种饮食方式之一：大约一半的人在早餐时摄入了每日的45%卡路里，其次是午餐摄入35%和晚餐20%。另一半人在早餐时摄入每日的20%卡路里，其次是午餐摄入35%和晚餐45%。
| word | US | explanation | example |
|---|---|---|---|
| obese |
The groups then switched places, following the opposite regimen for another four weeks.
Translate:
然后两组人交换，按照相反的方案又进行了四周。
| word | US | explanation | example |
|---|---|---|---|
| regimen |
Both groups consumed slightly more than 1,700 calories per day. Big breakfasts consisted of foods like cereal, toast, eggs, sausage, smoothies and yogurt. Large dinners consisted of foods like beef and mushroom stroganoff with rice, pasta bolognese or pork chops with potatoes and peas.
Translate:
两组人每天摄入的卡路里都略高于1700卡路里。丰盛的早餐包括谷类食品、烤面包、鸡蛋、香肠、奶昔和酸奶。丰盛的晚餐包括牛肉蘑菇饭、意大利肉酱面（pasta bolognese）或猪排配土豆和豌豆。
| word | US | explanation | example |
|---|---|---|---|
| cereal | |||
| toast | |||
| sausage | |||
| smoothies | |||
| yogurt | |||
| mushroom | |||
| stroganoff | |||
| pasta | |||
| bologness | |||
| pork | |||
| chop |
Researchers don’t often provide meals to study participants, so the study offers a rare look at how one factor — the timing of a person’s largest daily meal — affects metabolism and weight loss.
Translate:
研究人员往往不会为研究参与者提供膳食，因此这项研究提供了一个罕见的视角，即一个人每天最大膳食量的时间是如何影响新陈代谢和减肥的。
| word | US | explanation | example |
|---|
In the end, the researchers added up how much total weight each group lost after four weeks of the big breakfast diet and the big dinner diet. The results came out the same: around 7 pounds.
Translate:
最后，研究人员计算了每组人员在四个星期的丰盛早餐饮食和丰盛晚餐饮食后减掉的总体重。结果是一样的：大约7磅（约6.35斤）。
| word | US | explanation | example |
|---|---|---|---|
| pounds |
That’s clear evidence that people did not burn more calories by eating a big breakfast, according to Courtney Peterson, an associate professor of nutrition sciences at the University of Alabama at Birmingham who wasn’t involved in the research.
Translate:
阿拉巴马大学伯明翰分校（University of Alabama at Birmingham）营养科学副教授考特尼·彼得森（ourtney Peterson）没有参与这项研究，他说，这清楚地证明人们吃一顿丰盛的早餐并没有燃烧更多的卡路里。
| word | US | explanation | example |
|---|---|---|---|
| associate |
The results show that “there’s no magic fat-burning effect from the timing of your meals,” Peterson said.
Translate:
彼得森说，结果表明，“吃饭的时间并没有神奇的脂肪燃烧效果”。
| word | US | explanation | example |
|---|
However, people in the study said they felt less hungry throughout the day when they consumed the bulk of their calories at breakfast. So it’s possible that big breakfasts could help with weight loss over longer periods of time by decreasing appetite, Peterson said.
Translate:
然而，参与这项研究的人说，当他们在早餐时摄入了大部分卡路里时，他们一整天都感觉不那么饿。彼得森说，所以丰盛的早餐可能通过降低食欲在更长时间内帮助减肥。
| word | US | explanation | example |
|---|---|---|---|
| period | |||
| appetite |
“There are two ways to lose weight: You can either burn more calories or you can eat less,” she said. “In the real world, if people are less hungry, they eat less, so that usually translates into weight loss.”
Translate:
“减肥有两种方法：燃烧更多卡路里，或者少吃，”她说。“在现实世界中，如果人们不那么饥饿，他们就会吃得更少，所以这通常转化为体重减轻。”
| word | US | explanation | example |
|---|
Early meals could still have benefits
Translate:
早进食可能仍有好处
| word | US | explanation | example |
|---|
Unlike the UK study, other research has suggested that people who eat a large breakfast can see decreases in their body-mass index.
Translate:
与英国的该项研究不同，其他研究表明，吃丰盛早餐的人，身体质量指数（BMI）会下降。
| word | US | explanation | example |
|---|
Martha Belury, a professor of human nutrition at Ohio State University, said the new study might have seen a greater weight loss effect if the researchers had given subjects more high-quality, nutrient-rich foods.
Translate:
俄亥俄州立大学（Ohio State University）人类营养学教授玛莎·贝里（Martha Belury）说，如果研究人员给受试者更多高质量、营养丰富的食物，这项新研究可能会看到更大的减肥效果。
| word | US | explanation | example |
|---|---|---|---|
| nutrient |
“Certain foods, if you have a mass of them or a tiny bit of them, they can stimulate more hunger than other types of foods,” she said.
Translate:
“某些食物，如果你大量地吃或吃一点点，它们比其他类型的食物更能刺激饥饿感，”她说。
| word | US | explanation | example |
|---|---|---|---|
| stimulate |
But weight loss aside, there may be other good reasons to eat a substantial breakfast. Alexandra Johnstone, the first study’s senior author and a researcher at the University of Aberdeen in Scotland, said that people are more insulin-sensitive in the morning, so an early meal might help regulate blood sugar levels. On the other hand, eating too late at night — from around 8 p.m. onward, Peterson said — could raise blood sugar levels and cause people to store more energy as fat.
Translate:
但是除了减肥之外，吃一顿丰盛的早餐可能还有其他很好的理由。第一项研究的资深作者、苏格兰阿伯丁大学（University of Aberdeen）的研究人员亚历山德拉·约翰斯顿（Alexandra Johnstone）说，人们在早上对胰岛素更敏感，所以早进食可能有助于调节血糖水平。另一方面，彼得森说，吃得太晚，大概晚上8点以后，可能会提高血糖水平，导致人们将更多能量储存为脂肪。
| word | US | explanation | example |
|---|---|---|---|
| substantial | |||
| insulin | |||
| regulate |
Johnstone’s study did not observe an improvement in blood sugar levels from big breakfasts. But a study of overweight or obese women in Israel saw improved blood sugar levels among those who ate a 700-calorie breakfast, followed by a 500-calorie lunch and 200-calorie dinner.
Translate:
约翰斯顿的研究没有观察到丰盛早餐导致血糖水平提高。但是一项对以色列（Israel）超重或肥胖女性的研究发现，早餐吃700卡路里，午餐吃500卡路里，晚餐吃200卡路里的人血糖水平有所提高。
| word | US | explanation | example |
|---|
The new research also has implications for intermittent fasting, an eating schedule in which food intake is limited to a specific window — usually eight hours during the day.
Translate:
这项新研究对间歇性禁食也有影响，间歇性禁食是一种饮食计划，其中食物摄入仅限于特定时间窗口——通常是一天中的八个小时。
| word | US | explanation | example |
|---|---|---|---|
| implication | |||
| intermittent | |||
| fast |
“What this study would suggest is that when people are doing time-restricted feeding, it might be better to time restrict in the evening and eat during the morning to afternoon period,” Johnstone said.
Translate:
约翰斯顿说：“这项研究表明，当人们控制时间进行饮食时，最好控制在晚上禁食，在早上到下午吃东西。”
| word | US | explanation | example |
|---|
That’s likely because people who fast in the morning feel hungrier in the afternoon and evening, so they reach for more calories than those who start eating earlier, Peterson said.
Translate:
彼得森说，这可能是因为早上禁食的人在下午和晚上会感到更饿，所以他们比那些更早开始进食的人摄入更多的卡路里。
| word | US | explanation | example |
|---|
Like the big breakfast strategy, the relationship between intermittent fasting and weight loss is complicated.
Translate:
像丰盛早餐策略一样，间歇性禁食和减肥之间的关系是复杂的。
| word | US | explanation | example |
|---|---|---|---|
| complicate |
“About half of studies find a weight loss effect and half don’t,” Peterson said. “To me, that suggests there’s probably a benefit there, but we need to go to even larger studies to demonstrate that.”
Translate:
“大约一半的研究发现了减肥效果，一半没有，”彼得森说。“对我来说，这表明这可能有好处，但我们需要进行更大规模的研究来证明这一点。”
| word | US | explanation | example |
|---|---|---|---|
| demonstrate |
Belury said a person’s meal routine should take into account the times of day when they burn the most energy and their individual response to food.
Translate:
贝里说，一个人的饮食习惯应该考虑到他们一天中消耗能量最多的时间和个体对食物的反应。
| word | US | explanation | example |
|---|---|---|---|
| individual |
“There is quite a bit of personal preference in terms of eating patterns in general,” she said. “Some people say, for whatever reason, they don’t like a big breakfast because they find if they have a big breakfast, then they still have a big lunch.”
Translate:
“总的来说，在饮食习惯方面有相当多的个人偏好，”她说。“有些人说，不管出于什么原因，他们不喜欢丰盛的早餐，因为他们发现如果他们吃了丰盛的早餐，他们仍然会吃一顿丰盛的午餐。”
| word | US | explanation | example |
|---|---|---|---|
| pattern |