“研究发现晚上多吃不一定会胖”

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）。

进食时间会影响卡路里消耗吗？

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：

Eating a big breakfast and light dinner doesn’t lead you to burn more calories, study finds

NBC NEWS

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.”

- ◆ -

注：中文文本为机器翻译仅供参考，并非一一对应

含注释全文：

Eating a big breakfast and light dinner doesn’t lead you to burn more calories, study finds

NBC NEWS

The common notion that eating a big breakfast and light dinner helps people burn more calories may be misguided.

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。

notion

表示“观念；信念；理解；概念”，英文解释为“an idea, a belief or an understanding of sth ”举个🌰：

She had only a vague notion of what might happen.

对于可能发生的事她只有一个模糊的概念。 

calorie

calorie /ˈkæl.ər.i/ 表示“卡，卡路里（测量食物所含热量的单位）”，英文解释为“a unit of energy, often used as a measurement of the amount of energy that food provides”举个🌰：

There are about 50 calories in an apple.

一个苹果大约含有50卡路里的热量。

misguided

misguided /ˌmɪsˈɡaɪ.dɪd/ 表示“被误导的；被引入歧途的；判断失误的”，英文解释为“unreasonable or unsuitable because of being based on bad judgment or on wrong information or beliefs”举个🌰：

He was shot as he made a misguided attempt to stop the robbers single-handed.

他不理智地想一个人制止劫匪抢劫，结果遭到枪击。

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.

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。

metabolism

metabolism /mɪˈtæbəˌlɪzəm/ 表示“新陈代谢”，英文解释为“( biology 生 ) the chemical processes in living things that change food, etc. into energy and materials for growth”举个🌰：

The body's metabolism is slowed down by extreme cold.

严寒可以使身体新陈代谢的速度下降。

the bulk of

表示“（某物的）主要部分，大半”，英文解释为“the main or largest part of something”举个🌰

The bulk of consumers are based in towns.

大多数消费者都是城镇居民。

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.

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%。

obese

obese /əʊˈbiːs/ 表示“肥胖的，臃肿的”，英文解释为“extremely fat in a way that is dangerous for health”举个🌰：

He was not just overweight; he was clinically obese.

他不仅只是体重偏高，而是医学定义上的肥胖。

The groups then switched places, following the opposite regimen for another four weeks.

然后两组人交换，按照相反的方案又进行了四周。

regimen

regimen /ˈredʒ.ɪ.mən/ 表示“（尤指为了增进健康的）生活规则，养生之道，养生法”，英文解释为“any set of rules about food and exercise that someone follows, especially in order to improve their health”举个🌰：

After his heart attack the doctor put him on a strict regimen.

他的心脏病发作后，医生给他制订了严格的生活规则。

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.

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。

cereal

cereal /ˈsɪərɪəl/ 表示“谷类植物，谷物”，英文解释为“a plant that is grown to produce grain”如：cereal crops 谷类作物。

toast

1）作名词，表示“烤面包片，吐司”，英文解释为“sliced bread made warm, crisp (= hard enough to break), and brown by being put near a high heat”如：a slice of toast 一块烤面包片；

2）作名词，表示“祝酒；干杯”，英文解释为“an expression of good wishes or respect for someone that involves holding up and then drinking from a glass of alcohol, especially wine, after a short speech”举个🌰：

Champagne corks popped and the guests drank a toast to the happy couple.

香槟酒瓶砰地打开了，客人们举杯为这对幸福的伉俪干杯。

🍸比如，G20杭州峰会欢迎宴会上致辞最后提到：Now, please join me in a toast: 现在我提议，大家共同举杯，

🎬电影《爱你，罗茜》（Love, Rosie）中的台词提到：So , please ,everybody , join me in a toast, to the bride and groom. 所以，各位，请和我举起这杯酒，敬我们的新娘和新郎。

3）当然toast也可以直接作动词，举个🌰：

We toasted the happy couple.

我们为这对幸福的伉俪干杯。

smoothie

smoothie /ˈsmuː.ði/ 表示“思慕雪（一种用水果、果汁，有时加冰、奶或酸奶制成的饮料）；（水果）奶昔”，英文解释为“a thick drink made of fruit and fruit juices mixed together, sometimes with ice, milk, or yoghurt”，如：a strawberry-banana smoothie 草莓香蕉思慕雪。

yogurt

yogurt /ˈjɒɡ.ət/ 表示“酸奶；小包装酸奶”，英文解释为“Yogurt is a food in the form of a thick, slightly sour liquid that is made by adding bacteria to milk. A yogurt is a small container of yogurt.”

stroganoff

stroganoff /ˈstrɒɡ.ə.nɒf/ 表示“斯特罗加诺夫牛肉，俄罗斯酸奶牛肉”，英文解释为“a type of food consisting of meat or mushrooms in a sauce that contains sour cream”

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.

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。

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.

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）。

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.

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。

nutrition

nutrition /njuːˈtrɪʃ.ən/ 表示“营养物质；营养，滋养；营养学”，英文解释为“the substances that you take into your body as food and the way that they influence your health”举个🌰：

Good nutrition is essential if patients are to make a quick recovery.

病人如果要迅速康复，必须补足营养。

The results show that "there’s no magic fat-burning effect from the timing of your meals," Peterson said.

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”。

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.

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。

appetite

appetite /ˈæpɪtaɪt/ 1）表示“食欲；胃口”，英文解释为“physical desire for food”举个🌰：

He suffered from headaches and loss of appetite.

他头痛且食欲不振。

2）表示“强烈欲望”，英文解释为“a strong desire for sth”举个🌰：

The public have an insatiable appetite for scandal.

公众对丑事总是喜闻乐道。

"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."

“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。”

Early meals could still have benefits 早进食可能仍有好处

Unlike the UK study, other research has suggested that people who eat a large breakfast can see decreases in their body-mass index.

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。

body-mass index

BMI表示“体重指数(通过身高与体重的关系，衡量是否肥胖的一种标准)”，英文解释为“a measurement of a person's weight in relation to their height, used to find out if they are too fat”举个🌰：

Obesity for adults was defined as a body mass index of 30 or greater.

成年人肥胖定义为体重指数达到或者超过30。

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.

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。

“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.

“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。

stimulate

1）表示“刺激，使兴奋；使感兴趣”，英文解释为“to make someone excited and interested about something”举个🌰：

The show was intended to stimulate and amuse.

这部电影的主要目的是助兴和娱乐。

2）表示“激发，激励；促进”，英文解释为“to encourage something to grow, develop, or become active”举个🌰：

The government plans to cut taxes in order to stimulate the economy.

政府计划减税以刺激经济发展。

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.

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。

substantial

substantial /səbˈstæn.ʃəl/ 表示“大的；可观的；价值巨大的；重大的”，英文解释为“large in size, value, or importance”举个🌰：

The findings show a substantial difference between the opinions of men and women.

这些发现表明男性和女性之间存在着重大的意见分歧。

insulin

insulin /ˈɪnsjəlɪn/表示“胰岛素”，英文解释为“a chemical substance produced in the body that controls the amount of sugar in the blood (by influencing the rate at which it is removed); a similar artificial substance given to people whose bodies do not produce enough naturally”举个🌰：

She has to have insulin injections for her diabetes.

她因患有糖尿病必须注射胰岛素。

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.

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。

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.

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。

implication

1）表示“可能的影响（或作用、结果）”，英文解释为“a possible effect or result of an action or a decision”举个🌰：

The development of the site will have implications for the surrounding countryside.

这个地点的开发将会影响周围的乡村。

2）表示“含意；暗指，暗示”，英文解释为“an occasion when you seem to suggest something without saying it directly”举个🌰：

From what she said, the implication was that they were splitting up.

她的话中暗示他们将要分手。

intermittent fasting

intermittent fasting /ɪn.təˌmɪt.ənt ˈfɑː.stɪŋ/ 表示“间歇性禁食；断食疗法”，英文解释为“a way of eating that involves changing regularly between periods of eating and fasting (= deliberately not eating), especially in order to lose weight”举个🌰：

Many people have found intermittent fasting to be an effective way to lose weight.

许多人发现间歇性禁食是一种有效的减肥方法。

"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.

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。”

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.

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。

fast

1）作动词，熟词僻义，表示“禁食；斋戒”，英文解释为“to eat little or no food for a period of time, especially for religious or health reasons”，举个🌰：

One day a week he fasts for health reasons.

他出于健康考虑每周禁食一天。

2）作名词，同样可以表示“禁食期；斋戒期”（a period of time when you eat no food），如：break one's fast就可以解释为开戒，英文解释为“to eat food for the first time after fasting, or for the first time in the day”举个🌰：

Hundreds of prisoners began a fast.

数百名犯人开始绝食。

Like the big breakfast strategy, the relationship between intermittent fasting and weight loss is complicated.

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。

complicated

complicated /ˈkɒm.plɪ.keɪ.tɪd/ 表示“复杂的；麻烦的；费解的”，英文解释为“involving a lot of different parts, in a way that is difficult to understand”如：complicated instructions 复杂的指令。

"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."

“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。”

demonstrate

表示“显示；表明”，英文解释为“to show or make make something clear”举个🌰：

These numbers clearly demonstrate the size of the economic problem facing the country.

这些数字清楚表明了该国经济问题的严重程度。

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.

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。

“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.”

“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。”

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notion

calorie

misguided

metabolism

the bulk of

obese

regimen

cereal

toast

smoothie

yogurt

stroganoff

nutrition

appetite

body-mass index

stimulate

substantial

insulin

implication

intermittent fasting

fast

complicated

demonstrate

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