科學(xué)表明，你對(duì)糖分的渴望歸咎于睡眠不足

科學(xué)表明，你對(duì)糖分的渴望歸咎于睡眠不足

Next time you catch yourself polishing off a sleeve of cookies before bed, try skipping the snack and hitting the hay earlier.

下次你發(fā)現(xiàn)自己在睡前擦干一袖餅干時(shí)，試著不吃零食，早點(diǎn)上床睡覺(jué)。

A new study published today in the Journal of the American Heart Association reveals a link between sleep deprivation and high-calorie food cravings, particularly in women. The survey of nearly 500 women between the ages of 20 and 76 found that those who reported poor sleep quality or a lack of sleep also consumed more foods high in added sugars, saturated fats and caffeine.

今天發(fā)表在《美國(guó)心臟協(xié)會(huì)雜志》上的一項(xiàng)新研究，揭示了睡眠不足和對(duì)高熱量食物的渴望之間的聯(lián)系，尤其是對(duì)女性而言。這項(xiàng)對(duì)近500名年齡在20歲至76歲之間的女性進(jìn)行的調(diào)查發(fā)現(xiàn)，那些報(bào)告睡眠質(zhì)量差或睡眠不足的女性攝入的高添加糖、飽和脂肪和咖啡因的食物也更多。

Researchers warn that women are already at high risk for obesity and sleep disorders — both causes and results of calorific food intake. Foods associated with added sugars and fats are also linked to Type 2 diabetes and heart disease.

研究人員警告說(shuō)，女性已經(jīng)處于患肥胖癥和睡眠障礙的高風(fēng)險(xiǎn)中——這兩種疾病都是高熱量食物攝入的原因和結(jié)果。與添加糖和脂肪有關(guān)的食物也與2型糖尿病和心臟病有關(guān)。

“In our modern society, we oftentimes work late, we eat our meals late and sometimes sleep is kind of put by the wayside in terms of how important it is to our overall healthy lifestyle,” senior study author Dr. Brooke Aggarwal, assistant professor of medical sciences at Columbia University, told CNN. “Our study really highlights the importance of good, quality sleep for the management of body weight as well as potentially preventing heart disease among women.”

“在現(xiàn)代社會(huì),我們經(jīng)常工作到很晚,我們吃晚吃飯,有時(shí)睡眠是一種把半途而廢的整體健康生活方式有多么重要,”布魯克Aggarwal博士研究高級(jí)作者,哥倫比亞大學(xué)醫(yī)學(xué)科學(xué)助理教授告訴CNN。“我們的研究確實(shí)強(qiáng)調(diào)了良好、高質(zhì)量的睡眠對(duì)于控制體重以及預(yù)防女性心臟病的重要性。”

According to their self-reported responses, 30 percent of the women involved in the study slept fewer than seven hours per night (eight is recommended) and nearly 25 percent said the same but also suffered from insomnia. Average sleep time among the entire cohort was fewer than seven hours.

根據(jù)她們的自我反饋，參與研究的女性中有30%的人每晚睡眠少于7小時(shí)(建議睡8小時(shí))，近25%的人也有同樣的情況，但也有失眠的問(wèn)題。整個(gè)研究對(duì)象的平均睡眠時(shí)間不到7小時(shí)。

Those women, in turn, ate an additional 500 to 800 calories on average, as well as exceeded daily dietary recommendations for saturated fats, added sugars and caffeine. They also failed to meet the mark when it came to healthy foods, such as grains and fiber.

這些女性平均多攝入了500到800卡路里的熱量，并且超出了飽和脂肪、添加糖和咖啡因的每日飲食推薦量。在谷物和纖維等健康食品方面，他們也沒(méi)有達(dá)到標(biāo)準(zhǔn)。

Previous studies have found that sleep deprivation may suppress the hormones that regulate food intake and tell us we are full and satisfied.

之前的研究發(fā)現(xiàn)，睡眠不足可能會(huì)抑制調(diào)節(jié)食物攝入的激素，讓我們感到飽足和滿(mǎn)足。

“It’s previously been shown that when we are sleep deprived, or we don’t get good quality sleep, our hormones can actually stimulate hunger,” Aggarwal said. “The ones that regulate suppression of hunger and fullness and satiety can be off-balance.”

阿加瓦爾說(shuō):“此前有研究表明，當(dāng)我們睡眠不足或睡眠質(zhì)量不好時(shí)，我們體內(nèi)的荷爾蒙會(huì)刺激我們產(chǎn)生饑餓感。”“那些調(diào)節(jié)饑餓、飽足感和飽足感的神經(jīng)遞質(zhì)可能會(huì)失衡。”

Aggarwal also notes that eating junk food is known to disrupt sleep, so it’s a self-perpetuating cycle. She suggests practicing “good sleep hygiene,” such as going to bed at the same time every night, turning off all devices and setting your bedroom to a cool, comfortable temperature.

阿加瓦爾還指出，眾所周知，吃垃圾食品會(huì)擾亂睡眠，所以這是一個(gè)自我延續(xù)的循環(huán)。她建議養(yǎng)成“良好的睡眠衛(wèi)生習(xí)慣”，比如每晚在同一時(shí)間上床睡覺(jué)，關(guān)掉所有設(shè)備，把臥室溫度調(diào)到?jīng)鏊孢m的溫度。

But if you absolutely must squeeze in a late-night bite, try reaching for a sleep-boosting snack, such as pistachios and a glass of red wine, which supports the production of the sleep hormone melatonin.

但是，如果你真的必須在深夜吃點(diǎn)東西，那就試著吃點(diǎn)能促進(jìn)睡眠的小吃，比如開(kāi)心果和一杯紅酒，它們能促進(jìn)睡眠荷爾蒙褪黑激素的分泌。