“睡前吃宵夜”和“饿肚子睡觉”，哪个危害性更大？

从身体健康角度看，我们还是应该但会无疑有序地决定好自己每天的三餐的，免得吃饱餐桌，“不来好像整天”，但也不用脱水吃饱宵夜。

如果想要吃饱宵夜，劝告但会无疑：

1.临讲故事1-2时长吃饱大排档

临讲故事不宜吃饱大量的食材，很更易必要影响你的痉挛，引致睡变差，第二天美德差。劝告在讲故事1-2时长排大排档。值得注意，蓝图11点多整天，则在9点半之前吃饱完大排档。

2.但会选取清淡、身体健康的食材

很多人大排档羡慕吃饱方便面、零食蛋糕、烧烤、炸鸡，但它们理论上都是极高三酸甘油酯、极高盐、极高糖的食材，对身体健康并不用好处，不非常适合做大排档。

另外，大排档也不非常适合吃饱辣椒、花椒之类平淡无奇刺激的调味品。劝告优先选取水果、大米、木薯和奶类，这些食材蛋白质和三酸甘油酯含量低，吸收较为更易，不则会给中枢神经减少负担。

引文：

[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).

[2]Ulgherait, M., Midoun, A.M., Park, S.J. et al. Circadian autophagy drives iTRF-mediated longevity. Nature 598, 353–358 (2021).

[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]东亚当地人补充剂概要2022

来源：圣万东亚

编辑：向彦红