睡前就不能吃零食嗎.

　　這在許多家庭都是一個(gè)常見(jiàn)的情況：晚飯過(guò)后幾小時(shí)，肚子突然咕嚕咕嚕叫喚起來(lái)，冰箱開(kāi)始誘惑著你。不過(guò)，一些飲食專家表示，睡前吃零食會(huì)導(dǎo)致體重上升和睡眠質(zhì)量不佳。那么，是不是睡前絕對(duì)不能吃零食呢?密歇根州立大學(xué)(Michigan State University)人類營(yíng)養(yǎng)學(xué)系教授、注冊(cè)營(yíng)養(yǎng)學(xué)家莎倫?霍爾(Sharon Hoerr)加入了對(duì)這一問(wèn)題的討論。

　　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. &aposOur data shows that those who got the most sleep were more likely to maintain a healthy weight,&apos she says. Researchers still don&apost know all the reasons why poor sleep is correlated to weight gain.

　　西北大學(xué)(Northwestern University)2011年的一項(xiàng)研究表明，晚上八點(diǎn)后進(jìn)食可能會(huì)加大肥胖風(fēng)險(xiǎn)。霍爾博士展開(kāi)了一項(xiàng)有關(guān)大學(xué)生體重變化情況的為期五年的研究，其研究也表明夜間進(jìn)食會(huì)擾亂睡眠習(xí)慣。她說(shuō)：“我們的數(shù)據(jù)表明，那些睡眠時(shí)間最長(zhǎng)的人往往也更能保持健康的體重?！蹦壳把芯咳藛T依然尚未了解睡眠不佳與體重增加有關(guān)聯(lián)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 bore 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) encouragemuscle relaxation, and are OK to eat bore bedtime. &aposThe glucose in honey is easilydigestible and comforting, which explains why a warm cup of milk sweetened with honey might be an ideal bedtime snack,&apos says Dr. Hoerr.

　　霍爾博士指出，某些食物會(huì)干擾睡眠。至少在睡覺(jué)一小時(shí)或兩小時(shí)前，不要進(jìn)食任何富含酪胺的食品，這種自然產(chǎn)生的化學(xué)物質(zhì)有助于調(diào)節(jié)血壓，會(huì)讓你保持清醒。此類食品包括陳年奶酪、加工肉制品和醬油等。此外，也不要進(jìn)食高蛋白和脂肪含量高的食品，因?yàn)樗鼈冃枰南瘯r(shí)間比較長(zhǎng)。好消息是，某些食物，如果進(jìn)食量較少的話(低于200卡路里)，實(shí)際上或許還有助于優(yōu)質(zhì)睡眠，而且它們也不會(huì)讓你的腰身變粗。未經(jīng)加工的火雞肉和脫脂牛奶均富含色氨酸，它可轉(zhuǎn)化為血清素和褪黑激素，而這些神經(jīng)傳遞素可促進(jìn)良好睡眠。此外，富含鎂(杏仁)、鉀(香蕉)和鈣(低脂酸奶)這些礦物質(zhì)的食物有助于放松肌肉，所以在睡前吃這些東西沒(méi)問(wèn)題。霍爾博士說(shuō)：“蜂蜜中的葡萄糖容易消化且讓人感覺(jué)舒適，所以一杯加了蜂蜜的溫牛奶會(huì)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&apost eat enough, says Dr. Hoerr. &aposThis is when you see an 11-year-old boy consuming more than the active man of the house,&apos she says. &aposHe should have extra snacks, like those suggested. The snack should be finished more than an hour bore he goes to sleep.&apos

　　霍爾博士稱，青少年在迅速長(zhǎng)身體時(shí)幾乎總是吃不夠。她說(shuō)：“在這個(gè)階段你會(huì)發(fā)現(xiàn)11歲男孩的食量比家里的壯勞力還要大，他可以額外吃些零食，比如我們建議的那些零食，但他應(yīng)該在睡前一小時(shí)以上就把它們吃完?！?/p>

　　Eat Early, Not Late

　　盡早進(jìn)食

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

　　如何才能擺脫深夜吃東西的習(xí)慣?你可以嘗試吃早餐?；魻柌┦空f(shuō)：“如果你沒(méi)在過(guò)于接近睡覺(jué)時(shí)間的時(shí)候吃東西，到了早晨你的肝臟就會(huì)完全處理掉糖分、脂肪和蛋白質(zhì)，你的胃口會(huì)被調(diào)動(dòng)起來(lái)。”她有許多超重病人都表示，他們?cè)谙挛缛c(diǎn)之前不吃任何東西，然后到了半夜大量攝入數(shù)千卡路里的熱量。長(zhǎng)此以往，他們的睡眠質(zhì)量會(huì)遭到破壞，而且他們還會(huì)長(zhǎng)胖。