(完整版)睡眠不足可能會讓人變胖

1、Lost Sleep Can Lead to Weight Gain睡眠不足可能會讓人變胖THE BEST PATHto a healthy weight may be a good night s sleep.通向健康體重的最佳途徑 ，或許只是一夜好眠而已。For years researchers have known that adults who sleep less than five or six hours a night are at higher risk of being overweight . Among children, sleeping less than 10

2、hours a night is associated with weight gain .多年來，研究人員一直清楚這個(gè)事實(shí)：每晚睡眠不足五六個(gè)小時(shí)的成年人，其超重風(fēng)險(xiǎn)更高。而在兒童中，每晚睡眠不足10小時(shí)也 跟體重增長有關(guān)系。Now a fascinating new study suggests that the link may be even more insidious than previously thought. Losing just a few hours of sleep a few nights in a row can lead to almost immediate

3、 weight gain.而現(xiàn)在， 一個(gè)引人注目的新研究發(fā)現(xiàn)，這種聯(lián)系也許比此前人們認(rèn)識到的更為顯著：少幾小時(shí)睡眠，連續(xù)這樣數(shù)晚，就能導(dǎo)致體重立竿見影地往上竄。每晚缺Sleep researchers from the University of Colorado recruited 16 healthy men and women for a two-week experiment tracking sleep, metabolism and eating habits. Nothing was left to chance:the subjects stayed in a special

4、room that allowed researchers to track their metabolism bymeasuring the amount of oxygen they used and carbon dioxide they produced. Every bite of food was recorded, and strict sleep schedules were imposed.科羅拉多大學(xué)(Universityof Colorado) 的睡眠研究人員征召了16名健康的男性和女性參加為期兩周的試驗(yàn)， 記錄他們的睡眠、代謝和飲食習(xí)慣。試驗(yàn)沒有容下半點(diǎn)含糊之處：受試者

5、住在一個(gè)特別的房子里， 研究者可以通過測量他們吸入的氧氣和呼出的二氧化碳量來追蹤記錄他們的代謝水平。每吃下去的一口食物都被記錄在案，且要嚴(yán)格遵守睡眠時(shí)間安排。The goal was to determine how inadequate sleep over just one week similar to what might occur when students cram for exams or when office workers stay up late to meet a loomingdeadline affects a person s weight, behavior

6、and physiology.研究人員的目的是發(fā)現(xiàn)， 僅僅缺覺一個(gè)星期 這種情況跟學(xué)生在考前臨時(shí)抱佛腳， 或者員工為了即將到來的最后期限而趕工差不多 會如何影響一個(gè)人的體重、行為和生理機(jī)能。During the first week of the study, half the people were allowed to sleep nine hours a night while the other half stayed up until about midnight and then could sleep up to five hours. Everyone was given un

7、limited access to food. In the second week, the nine-hour sleepers were then restricted to five hours of sleep a night, while the sleep-deprived participants were allowed an extra four hours.在研究的第一周， 半數(shù)受試者可以每晚睡九小時(shí)， 而其余半數(shù)只能在午夜時(shí)分睡覺， 總共最多能睡五小時(shí)。每個(gè)人都可以任意進(jìn)餐。而在第二周，九小時(shí)睡眠組只能得到五小時(shí)睡覺，前一周缺覺的受試者則可以每天多睡四小時(shí)。Notabl

8、y, the researchers found that staying up late and getting just five hours of sleepincreasedaperson metabolisms. Sleep-deprived participantsactually burned anextra 111 calories a day,according to the findings published last week inThe Proceedings ofthe NationalAcademy ofSciences.研究者發(fā)現(xiàn)， 很晚睡覺而且只能睡五小時(shí)，

9、顯著地增加了一個(gè)人的代謝量。 據(jù)這篇上周發(fā)表在美國國家科學(xué)院院刊 (The Proceedings of the National Academy of Sciences) 的研究表示，事實(shí)上， 缺覺的受試者每天會額外燃燒111大卡熱量 。But even though we burn more calories when we stay awake, losing sleep is not a good way tolose weight. The light sleepers ended up eating far more than those who got nine hours of

10、 sleep,and by the end of the first week the sleep-deprived subjects had gained an average of about twopounds.不過， 盡管我們清醒時(shí)會多燃燒熱量，不睡覺并不是減重的好方法。 睡眠不足的人會比每天睡足九小時(shí)的人吃的更多， 在研究第一周結(jié)束時(shí)， 缺覺組平均每人增重約兩磅 （約合 900克）。During the second week, members of the group that had originally slept nine hours also gainedweight wh

11、en they were restricted to just five hours. And the other group began to lose some (butnot all) of the weight gained in that first sleep-deprived week.在第二周， 原先能睡夠九小時(shí)的受試者只能每天睡五小時(shí)，他們也隨之開始增重。 而另一組開始慢慢減去了在缺覺的第一周增加的部分（而非全部）體重。Kenneth Wrightdirector of the universitysleepsand chronobiology laboratory, sai

12、d part of thechange was behavioral. Staying up late and skimping on sleep led to not only more eating, but ashift in the type of foods a person consumed.科羅拉多大學(xué)睡眠和時(shí)間生物學(xué)實(shí)驗(yàn)室主任肯尼斯·賴特 (Kenneth Wright) 說，改變部分源自受試者的行為。遲遲不睡覺不僅會讓人多吃，同時(shí)也會改變其所攝取的食物種類。“ We found that when people weren t getting enough slee

13、p they overate carbohydrates,” he“ They ate more food, and when they ate food also changed. They ate a smaller breakfast and theyate a lot more after dinner.”賴特說： “我們發(fā)現(xiàn)那些缺覺的人會多吃碳水化合物。他們吃的東西更多，而且所吃的食物也發(fā)生了變化。他們的早飯吃得較少，而在晚飯后吃的零食增多了?！盜n fact, sleep-deprived eaters ended up eating more calories during af

14、ter-dinner snacking than in any other meal during the day. Over all, people consumed 6 percent more calories when they got too little sleep. Once they started sleeping more, they began eating more healthfully, consumingfewercarbohydrates and fats. Dr. Wrightnoted that the effect of sleep deprivation

15、on weightwouldlikely be similarin the realworldalthough it might not be as pronounced as inthecontrolled environment.The researchers found that insufficient sleep changed thetimingof aperson s internal clock, and that in turn appeared to influence the changes in eating habits.wereawake three hours b

16、efore their internal nighttime had ended, ”Dr. Wright said. “ Beingawakened during their biological night is probably why they ate smaller breakfasts.”缺覺的人晚餐后吃的零食所含的熱量，事實(shí)上比他們白天的任何一餐飯熱量都更高。總的來說，當(dāng)人們睡眠不足時(shí)，所攝入的熱量要比平時(shí)高出6%。一旦他們的睡眠時(shí)間增加，就開始吃得更健康， 而且吃的碳水化合物和脂肪變少了。賴特博士指出， 在真實(shí)生活中睡眠不足對體重產(chǎn)生的影響應(yīng)該與受控制的試驗(yàn)環(huán)境中相仿，不過效果

17、可能不會那么顯著。研究人員發(fā)現(xiàn)缺覺會改變一個(gè)人的生物鐘節(jié)奏，而這反過來似乎會影響一個(gè)人的進(jìn)食習(xí)慣?！霸谒麄兤鸫踩r(shí)后， 他們在生理上的夜晚才剛剛結(jié)束。由于醒來時(shí)他們的生物鐘仍處在夜晚，所以早飯吃得不多。 ”The effect was similar to the jet lag that occurs when a person travels from California to New York.這種改變跟一個(gè)人從加州飛到紐約時(shí)所碰到的時(shí)差反應(yīng)類似。Last fall, The Annals of Internal Medicine reported on a study by Uni

18、versity of Chicago researchers, who found that lack of sleep alters the biology of fat cells . In the small study just seven healthy volunteers the researchers tracked the changes that occurred when subjectsmoved from 8.5 hours of sleep to just 4.5 hours. After four nights of less sleep, their fat c

19、ells were less sensitive to insulin, a metabolic change associated with both diabetes and obesity.去年秋季，內(nèi)科學(xué)年鑒 (The Annals ofInternal Medicine) 報(bào)道了芝加哥大學(xué) (University ofChicago)科研人員所進(jìn)行的一項(xiàng)研究，研究發(fā)現(xiàn)睡眠不足可改變脂肪細(xì)胞的生物學(xué)特性。在這項(xiàng)只有七個(gè)健康志愿者參加的小型研究中，研究者記錄下受試者從每天八個(gè)半小時(shí)睡眠減少為僅有四個(gè)半小時(shí)睡眠時(shí)， 所發(fā)生的種種變化。 在經(jīng)過了四個(gè)缺覺的夜晚后，他們的脂肪細(xì)胞對胰島素的敏感

20、度降低了，這種代謝改變與糖尿病和肥胖癥都有聯(lián)系?！?Metabolically, lack of sleep aged fat cells about 20 years,”said Matthew Brady, an associateprofessor of medicine at the University of Chicago and the senior author on the study.這項(xiàng)研究的資深作者，芝加哥大學(xué)醫(yī)學(xué)院副教授馬修·布拉迪 (Matthew Brady) 說： “從代謝角度來說，睡眠不足可使脂肪細(xì)胞老化20年左右。 ”“ These subject

21、s were in their low 20s but it s as if they were-agednowin termsmiddleof theirresponse. We were surprised how profound the effects were.”“受試者都才 20歲出頭，但從他們的脂肪細(xì)胞反應(yīng)來看，他們簡直都跟中年人一樣。我們對發(fā)生了如此顯著的效果都深感意外?！盉oth Drs. Wright and Brady noted that because their studies lasted only days, it was not clear how long-term sleep deprivation affects weight, and whether the body adjusts to less sleep.賴特和布拉迪都表示，