每餐在何時(shí)吃好
每天吃三餐的人一般會(huì)在早上6-8點(diǎn)吃早餐，中午11-1點(diǎn)吃午餐，晚上6-8點(diǎn)吃晚餐。
也有很多人的進(jìn)餐時(shí)間與一般人不同，有些人會(huì)不吃早餐或晚餐，有些人會(huì)吃夜宵。
研究發(fā)現(xiàn)，吃早餐的人體重增加的風(fēng)險(xiǎn)較低1，不吃早餐的人比吃早餐的人更容易患冠心病2和代謝綜合征。代謝綜合征指生理代謝層面的心血管危險(xiǎn)因子的聚集現(xiàn)象，這些危險(xiǎn)因子主要包括高血壓（或血壓偏高但未達(dá)高血壓診斷標(biāo)準(zhǔn)）、血脂異常（包含血中三酸甘油脂偏高、高密度脂蛋白膽固醇偏低等脂質(zhì)代謝異常）、糖尿?。ɑ蚩崭寡瞧?葡萄糖耐受不良）、肥胖（特別指中心肥胖或稱(chēng)腹部肥胖）、以及高尿酸與凝血因子的不正常等等。
午餐、晚餐的時(shí)間較遲更容易增加體重。3、4不吃晚餐的人會(huì)出現(xiàn)更多的身體、精神問(wèn)題。5
深夜進(jìn)食會(huì)增加肥胖6、患心血管疾病、代謝綜合征的風(fēng)險(xiǎn)7-9。
不規(guī)律的飲食模式會(huì)對(duì)新陳代謝、心血管健康產(chǎn)生負(fù)面影響。10-12進(jìn)餐規(guī)律者全天攝入能量、餐后胰島素水平、患代謝綜合征的風(fēng)險(xiǎn)更低。13、14
?
小結(jié)：
要吃早餐。
如果吃三餐，午餐、晚餐盡可能早些吃。
如果吃?xún)刹停诙偷臅r(shí)間不要過(guò)分早于一般人的晚餐時(shí)間，也不要過(guò)晚。
夜間盡可能不進(jìn)餐。
全天進(jìn)餐時(shí)間要規(guī)律。
參考文獻(xiàn)
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2. Cahill, L.E.; Chiuve,S.E.; Mekary, R.A.; Jensen, M.K.; Flint, A.J.; Hu, F.B.; Rimm, E.B. Prospectivestudy of breakfast eating and incident coronary heart disease in a cohort ofmale us health professionals.Circulation2013,128, 337–343.
3. Garaulet, M.; Gomez-Abellan, P.; Alburquerque-Bejar, J.J.;Lee, Y.C.; Ordovas, J.M.; Scheer, F.A. Timing of food intake predicts weightloss effectiveness.Int. J. Obes.2013,37, 604–611.
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5. Yu-Hyeon Y.；Yun-Jin K., Sang-Yeoup L.；Jeong-Gyu L.；Dong-Wook J.；Young-Hye C.；Young-Jin T.；Eun-Jeong C.;Hye Lim H.and Seung H., The Correlation of Meal Frequency and Nutrition with Mental Health Status in Women Aged 20-39 Years: The 5th Korea National Health and Nutrition Examination Survey, 2010-2012, Korean J Obes2015; 24(2): 101-107.
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7. Jakubowicz, D.; Barnea, M.;Wainstein, J.; Froy, O. High caloric intake at breakfast vs. dinnerdifferentially influences weight loss of overweight and obese women.Obesity2013,21, 2504–2512.
8. Kutsuma, A.; Nakajima, K.; Suwa, K.Potential association between breakfast skipping and concomitantlate-night-dinner eating with metabolic syndrome and proteinuria in theJapanese population.Scientifica2014,2014, 253581.
9. Yoshida, J.; Eguchi, E.; Nagaoka, K.; Ito, T.; Ogino, K.Association of night eating habits with metabolic syndrome and its components:A longitudinal study.BMC Public Health2018,18, 1–12.
10. Farshchi HR Taylor MA Macdonald IA.Decreased thermic effect of food after an irregular compared with a regularmeal pattern in healthy lean women.Int J?Obes Relat Metab Disord.2004;28:653–660.
11.Farshchi HR Taylor MA Macdonald IA.Beneficial metabolic effects of regular meal frequency on dietary thermogenesis,insulin sensitivity, and fasting lipid profiles in healthy obese women.Am J Clin Nutr.2005;81:16–24.
12. Laguzzi, F.; Salleber, S.; Gigante, B.; De Faire, U.;Hellenius, M.; Leander, K. 4948 Irregular eating behavior and incidence ofcardiovascular disease: Results from a Swedish 60-year-old cohort of men andwomen.Eur. Heart J. 2019,40(Suppl. 1), ehz746-0018.
13. ALHUSSAIN M H, MACDONALD I A, TAYLOR MA. Irregular meal-patterneffects on energy expenditure, metabolism, and appetite regulation: a randomizedcontrolled trial in healthy normal-weight women [J] .Am J Clin Nutr, 2016, 104 ( 1 ) :21-32.
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