睡前绝对不能吃零食吗

It's a familiar scenario in many households: Hours after dinner, the stomach growls and the refrigerator beckons. Some diet experts suggest bedtime snacking leads to weight gain and poor-quality sleep. But is it always a no-no? One registered dietitian, Sharon Hoerr, a professor at Michigan State University's Human Nutrition department, weighs in.

这在许多家庭都是一个常见的情况：晚饭过后几小时，肚子突然咕噜咕噜叫唤起来，冰箱开始诱惑着你。不过，一些饮食专家表示，睡前吃零食会导致体重上升和睡眠质量不佳。那么，是不是睡前绝对不能吃零食呢？密歇根州立大学(Michigan State University)人类营养学系教授、注册营养学家莎伦•霍尔(Sharon Hoerr)加入了对这一问题的讨论。

The Binge Bulge

暴食增肥 Eating after 8 p.m. may increase the risk of obesity, according to a 2011 study at Northwestern University. A five-year study on weight changes in college students which Dr. Hoerr is working on also suggests that eating late disrupts sleep patterns. 'Our data shows that those who got the most sleep were more likely to maintain a healthy weight,' she says. Researchers still don't know all the reasons why poor sleep is correlated to weight gain.

西北大学(Northwestern University)2011年的一项研究表明，晚上八点后进食可能会加大肥胖风险。霍尔博士展开了一项有关大学生体重变化情况的为期五年的研究，其研究也表明夜间进食会扰乱睡眠习惯。她说：“我们的数据表明，那些睡眠时间最长的人往往也更能保持健康的体重。”目前研究人员依然尚未了解睡眠不佳与体重增加有关联的全部原因。

Bad Snacks vs. Good Snacks

糟糕的睡前零食vs.有益的睡前零食 Specific foods, she says, interfere with sleep. Avoid anything high in tyramine, a naturally occurring chemical that helps regulate blood pressure and can keep you awake, at least an hour or two before bedtime, says Dr. Hoerr. This includes aged cheeses, processed meats and soy sauce. High-protein and fatty treats should also be avoided because they take longer to digest. The good news: Some foods, when eaten in small amounts (under 200 calories), may actually aid in quality sleep, and not add inches to the waistline. Unprocessed turkey and nonfat milk are both high in the amino acid tryptophan, which can be converted to serotonin and melatonin -- neurotransmitters that help promote good shut-eye. Foods high in the minerals magnesium (almonds), potassium (bananas) and calcium (low-fat yogurt) encourage muscle relaxation, and are OK to eat before bedtime. 'The glucose in honey is easily digestible and comforting, which explains why a warm cup of milk sweetened with honey might be an ideal bedtime snack,' says Dr. Hoerr.

霍尔博士指出，某些食物会干扰睡眠。至少在睡觉一小时或两小时前，不要进食任何富含酪胺的食品，这种自然产生的化学物质有助于调节血压，会让你保持清醒。此类食品包括陈年奶酪、加工肉制品和酱油等。此外，也不要进食高蛋白和脂肪含量高的食品，因为它们需要的消化时间比较长。好消息是，某些食物，如果进食量较少的话（低于200卡路里），实际上或许还有助于优质睡眠，而且它们也不会让你的腰身变粗。未经加工的火鸡肉和脱脂牛奶均富含色氨酸，它可转化为血清素和褪黑激素，而这些神经传递素可促进良好睡眠。此外，富含镁（杏仁）、钾（香蕉）和钙（低脂酸奶）这些矿物质的食物有助于放松肌肉，所以在睡前吃这些东西没问题。霍尔博士说：“蜂蜜中的葡萄糖容易消化且让人感觉舒适，所以一杯加了蜂蜜的温牛奶会是理想的睡前零食。”

Teenagers: The Exception

例外人群：青少年

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

霍尔博士称，青少年在迅速长身体时几乎总是吃不够。她说：“在这个阶段你会发现11岁男孩的食量比家里的壮劳力还要大，他可以额外吃些零食，比如我们建议的那些零食，但他应该在睡前一小时以上就把它们吃完。”

Eat Early, Not Late

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

如何才能摆脱深夜吃东西的习惯？你可以尝试吃早餐。霍尔博士说：“如果你没在过于接近睡觉时间的时候吃东西，到了早晨你的肝脏就会完全处理掉糖分、脂肪和蛋白质，你的胃口会被调动起来。”她有许多超重病人都表示，他们在下午三点之前不吃任何东西，然后到了半夜大量摄入数千卡路里的热量。长此以往，他们的睡眠质量会遭到破坏，而且他们还会长胖。