加班加点工作、沉浸式玩手机看视频,对于很多人而言,熬夜已经成为了生活的常态,随之而来的就是——夜深了,肚子也饿了。你是不是也无数次在理性与情感之间纠结过:“要不要整点夜宵?” “睡前吃宵夜”真的不好吗? “饿肚子睡觉”会更健康吗? 1 晚餐前吃很多的人 2 想控制体重的人 “16+8减肥法”是否健康? 图片来源:Pixabay 如何健康吃夜宵? 1 临睡前 1至2 小时吃夜宵 2 尽量选择清淡、健康的食物 参考文献 [1]Xie, Z., Sun, Y., Ye, Y. et al. Randomized controlled trial for time-restricted eating in healthy volunteers without obesity. Nat Commun 13, 1003 (2022). https:///10.1038/s41467-022-28662-5 [2]Ulgherait, M., Midoun, A.M., Park, S.J. et al. Circadian autophagy drives iTRF-mediated longevity. Nature 598, 353–358 (2021). https:///10.1038/s41586-021-03934-0 [3]Murakami, K. and M.B. Livingstone, Associations between meal and snack frequency and overweight and abdominal obesity in US children and adolescents from National Health and Nutrition Examination Survey (NHANES) 2003-2012. Br J Nutr, 2016. 115(10): p. 1819-29. [4]Kahleova, H., et al., Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study. Diabetology, 2014. 57(8): p. 1552-60. [5]Fothergill E, Guo J, et al., Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity (Silver Spring), 2016 May. [6]中国居民膳食指南2022 策划制作 来源丨科普中国 作者丨阮光锋 科信食品与营养信息交流中心 科学技术部主任 审核丨韩宏伟 国家食品安全风险评估中心研究员 责编丨钟艳平 |
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