Is Bedtime Snacking Bad?

　　睡前吃零食好不好?

　　Eating after 8 p. m. may increase the risk ofobesity, according to a 2011 study at NorthwesternUniversity. A five-year study on weight changes incollege students which Dr. Hoerr is working on alsosuggests that eating late disrupts sleep patterns. "Our data shows that those who got the most sleepwere more likely to maintain a healthy weight", shesays. Researchers still don't know all the reasons whypoor sleep is correlated to weight gain

　　西北大学2011年的一项研究表明，晚上8点以后吃东西，变胖的风险会增加。Hoeer博士正在进行的一项关于大学生5年内体重变化的研究，也表明太晚吃东西会干扰睡眠模式。她说：“数据显示，那些睡眠充足的人，更不容易发胖。”但研究人员仍不知道，睡眠不足为什么会导致体重增加。

　　Specific foods, she says, interfere with sleep. Avoid anything high in tyramine, a naturallyoccurring chemical that helps regulate blood pressure and can keep you awake, at least anhour or two before bedtime, says Dr. Hoerr. This includes aged cheeses, processed meats andsoy sauce. High-protein and fatty treats should also be avoided because they take longer todigest. The good news：Some foods, when eaten in small amounts, may actually aid in qualitysleep, and not add inches to the waistline that help promote good shut-eye. Unprocessedturkey and nonfat milk are both high in the amino acid tryptophan that help promote goodshut-eye.

　　Hoeer博士说，有些食物会影响睡眠。不要吃任何含有大量酪胺的食物，因为这种天然的化学物质，能调节血压，并让你在睡前至少一两个小时内保持清醒。这包括放了一段时间的奶酪，加工肉类和酱油。高蛋白和高脂肪的食物也应该少吃，因为他们需要更长的时间来消化。好在 还有一些食物，哪怕只是吃很少，也能提高睡眠质量，且不会使人发胖。未深加工的火鸡和脱脂牛奶都含有大量的氨基酸色氨酸，这些食物有助于睡眠。

　　When teens hit their growth spurt, they almost can't eat enough, says Dr. Hoerr. "This is whenyou see an 11-year-old boy consuming more than the active man of the house," she says. "Heshould have extra snacks, like those suggested. The snack should be finished more than an hourbefore he goes to sleep. "

　　Hoeer博士说，处在发育期的青少年，他们好像怎么吃也吃不饱。“有时你会看到，一个11岁的男孩，要比家里活跃的大男人吃得还多。”“建议给他们多一些零食，但零食要在睡前一小时或更早一点吃。”

　　How can you kick a late-night eating habit? Try breakfast."If you don' eat too close to bedtime,by morning, your liver has fully processed the sugar and fat and protein and your appetite isstimulated, “she says. Many of Dr. Hoerr's overweight patients report to not eating anythinguntil 3 p. m. and then they' cram in thousands of calories by midnight. Invariably, their sleepquality is disrupted, and they put on more weight.

　　怎样才能改掉晚上吃东西的习惯?试着吃早餐看看。她说：“如果睡前不吃东西，到了早上，肝脏已将糖、脂肪和蛋白质完全消化掉了，此时，你就食欲大增了。”Hoee的很多肥胖患者说他们下午3点之前什么都不吃，然后在晚上又会大吃一顿。无一例外，他们的这一行为，导致它们睡眠质量的破坏和体重的增加。

编辑：张雨

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