亚博_赖特双语浏览:周末补觉补的是肥肉 损的是健康

来源:[db:来源] 作者:[db:编辑] 时间: 2019-04-01 08:13:01

赖特双语浏览:周末补觉补的是肥肉 损的是健康

A new study says the habit of sleeping in on weekends may not be such a good idea for your waistline -- or your health.

一项新研究注解,周末睡懒觉 的习惯可能对你 的身段和健康都没有益处。

"Weekend catch-up sleep is not protective," said Dr. Vsevolod Polotsky, director of sleep research at the Johns Hopkins University School of Medicine. "The bottom line of this study is that even if you sleep longer on weekends, if you continue to sleep poorly, you will still eat too much, and you will still gain weight."

约翰霍普金斯年夜学医学院睡眠研究中间 的主任弗谢沃洛德·波洛茨基博士说:“周末补觉对身体起不到庇护感化。这项研究 的成果是 ,即便你在周末多睡觉,但假如接下来你仍是 缺觉,那末你仍是 会过度进食,仍是 会增重。”

"Sleeping in on the weekends doesn't correct the body's inability to regulate blood sugar if that weekend is followed by a workweek or school week full of insufficient sleep," said study author Kenneth Wright Jr., who directs the sleep lab at the University of Colorado in Boulder.

该研究 的作者、科罗拉多年夜学波德分校睡眠尝试室主任小肯尼斯·赖特说:“假如周末补觉后,在工作日或上学日又持续多天睡眠不足,那末周末补觉不克不及改良身体无力调理血糖 的状态。”

"And when we go back to getting too little sleep again," Wright said, "we're doing things that could be negative for our health long-term."

赖特说:“周末补觉、日常平凡缺觉,久远来看对健康有害。”

缺觉致使过度进食

The American Academy of Sleep Medicine recommends at least seven hours of sleep each night for adults and much more for children.

美国睡眠医学会建议,成人每晚最少睡7个小时,儿童需要 的睡眠时候比这更多。

The study, published in the journal?Current Biology, assigned 36 healthy young men and women to three groups that had different sleep requirements over a total of 10 days. None of the participants had newborns in the home or any health impairments that would affect the quality of their sleep.

颁发在《今世生物学》期刊上 的这项研究将36名健康 的年青男性和女性分成三组,每组在10天内依照分歧 的要求来睡眠。这些介入者家里都没有新生儿,也没有任何会影响睡眠质量 的疾病。

The first group had the opportunity to sleep for nine hours each night for the 10 days. The second group was restricted to only five hours of sleep a night for the same duration, while the third was restricted to five hours Monday through Friday but allowed to sleep as long as they wanted on the weekend and go to bed as early as they liked on Sunday night. Come Monday, that third group was put back on the deprived sleep schedule of only five hours a night.

第一组人有机遇在10天内每晚睡9个小时,第二组人在10天内每晚只能睡5个小时,第三组人周一到周五每晚只能睡5个小时,但周末可以爱睡多久睡多久,周日晚上也能够想多早上床就多早上床。到了周一,第三组又要回到每晚睡5个小时 的缺觉状况。

Both of the sleep-deprived groups snacked more after dinner and gained weight during the study, men much more than women. The sleep-deprived men showed a 2.80% increase in their weight, while women's body size went up by only 1.10%; men who slept in on the weekend showed a 30% increase in weight, while women's body size went up 0.050%.

缺觉 的两组人在吃完饭后城市吃更多零食,并且研究时代体重增添,男性体重增添比女性较着很多。缺觉 的男性体重增添2.80%,女性体重增添幅度则只有1.10%。周末补觉 的男性体重增添30%,女性则增重0.050%。

Gaining weight while sleep-deprived isn't surprising, Wright said.

赖特说,缺觉时代体重增添其实不不测。

"One of the things we and others have found in the past is that when people don't sleep enough, they tend to eat more, partly because their body is burning more calories. But what happens is that people eat more than they need and therefore gain weight."

“曩昔 的研究成果发现,当人们缺觉时,凡是会吃得更多,部门缘由是 身体耗损了更多热量。但现实上是 由于人们过度进食从而致使体重增添。”

That could be in part, Polotsky said, because hunger hormones are affected by a chronic lack of sleep.

波洛茨基说,过度进食 的部门缘由多是 由于饥饿激素受持久缺觉影响。

"The hormone leptin decreases appetite, while the hormone ghrelin increases appetite," explained Polotsky, who was not involved in the study. "We know from previous research that sleep deprivation causes leptin to drop and ghrelin to rise, so you're hungry."

没有介入该研究 的波洛茨基注释说:“瘦素会令食欲消退,而饥饿激素则会令食欲增添。从先前 的研究得知,缺觉会致使瘦素程度降落,饥饿激素程度上升,所以会感应饥饿。”

补觉补不了缺觉对身体 的危险

What was surprising is what happened to the group who slept in on weekends.

让人惊奇 的是 周末补觉组 的成果。

"Even though people slept as much as they could, it was insufficient," Wright said. "As soon as they went back to the short sleep schedules on Monday, their ability of their body to regulate blood sugar was impaired."

赖特说:“虽然人们在周末想睡多久就睡多久,但仍是 不足以填补掉去 的睡眠。周一回到缺觉模式后,身体调理血糖 的能力就会遭到侵害。”

Not only that, but the weekend recovery group showed increased sensitivity to insulin in both their muscles and their livers, a result not found in the second group on restricted sleep. That's important, Wright said, because the muscle and liver are two of the most important tissues that take up blood sugar after eating.

不但如斯,研究显示,周末补觉组 的肌肉和肝脏对胰岛素都变得更敏感了,这一成果是 缺觉 的第二组中没有发现 的。赖特说,这个发现很主要,由于肌肉和肝脏是 进食后接收血糖 的最主要 的两个器官。

"That helps us understand why is it that when we don't get enough sleep, we have an increased risk for things like diabetes," he added, because "short, insufficient sleep schedules will lead to an inability to regulate blood sugar and increases the risk of metabolic disease in the long term."

赖特弥补道,“这有助在理解为何睡眠不足时糖尿病等疾病 的风险会增添”,由于“缺觉会致使身体无力调理血糖,久远来看会增添代谢性疾病 的风险。”

Metabolic syndrome is an array of symptoms such as fat around the waist, abnormal cholesterol, high blood sugar and high blood pressure, all of which can raise the risk of heart disease, stroke and diabetes.

代谢综合征包罗一系列症状,好比腰间脂肪聚积、胆固醇异常、高血糖、高血压,所有这些城市提高心脏病、中风和糖尿病风险。

生物钟杂乱

One of the reasons the weekend group may have been more affected is because their circadian rhythm, or biological clock, had been altered, depriving the body of certain hormones.

周末补觉组受 的影响更年夜,此中一个缘由是 他们 的生物钟被打乱了,致使身体 的某些激素损失。

"If you catch up during weekends, you habitually eat later, because the circadian clock is shifting," Polotsky said. "Add in after-dinner snacks; the sleep-deprived eat much more after dinner, as well."

波洛茨基说:“假如你在周末补觉,你凡是会更晚进食,由于生物钟往后推了。还饭后零食,缺觉者在饭后吃 的零食会多很多。”

So what's a sleep-deprived person to do if a catch-up over the weekend isn't a good option? Polotsky sums it up in two words: "Sleep longer."

假如周末补觉不是 个好选择,那末缺觉 的人应当怎样做呢?波洛茨基 的谜底只有三个字:多睡觉。


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