不吃早饭和不吃晚饭，哪个危害更大？
图源：微博
其实，这个问题应该分情况而定。科学表明，如果一天两顿时间平均分配，间隔4-6小时左右，长期保持规律，食物丰富，能供应一天的能量，那么少吃一顿也没有危险。
但是如果两餐时间混乱，能量跟不上一天所需，一顿饥一顿饱，那么无论不吃早餐还是不吃晚餐都会对身体造成伤害。与很多人的直觉相反，不吃晚餐的伤害可能更大些。
不吃晚饭可能更伤胃
The clue for why breakfast is supposed to be important is in its name: we’re advised to eat it to break our overnight fast.
In one US study that analysed the health data of 50,000 people over seven years, researchers found that those who made breakfast the largest meal of the day were more likely to have a lower body mass index (BMI) than those who ate a large lunch or dinner.
Studies have shown that skipping dinner increases the risk of physical illness, according to Courtney Peterson, the study’s author and assistant professor of nutrition sciences at the University of Alabama at Birmingham.
“For those who eat dinner later, their risk of obesity, diabetes and cardiovascular disease goes through the roof. While it seems breakfast is the most important meal of the day, it might actually be dinner,” She says.
“我们的血糖控制最好在一天的早些时候进行。当我们吃晚饭的时候，我们的血糖是最差的，因此是最容易受到伤害的时候。”
“Our blood sugar control is best early in the day. When we eat dinner late, that’s when we’re most vulnerable because our blood sugar is worst. “
图源：视觉中国
我们饿的时候，体内会产生“胃饥饿素”，刺激胃酸分泌，此时它们若等不到胃里的食物，就会伤害身体，容易造成胃酸胃痛不舒服。
北京协和医院也做过测试，分为晨间TRF组（eTRF，在一天中的早些时候的食物摄入，也就是不吃晚饭）和午间TRF组（mTRF，在一天中间时段的食物摄入，也就是不吃早餐），两组发现晨间TRF组，即不吃晚饭组在晚上23点血浆中胃饥饿素浓度显著升高，即不吃晚饭伤害就更大。
图源：论文《不肥胖健康志愿者限时进食的随机对照试验》
不吃晚餐反而会变胖
吃不吃早餐晚餐这件事，研究最多的是它与肥胖的关系。对于两者之间的关联，科学家们持有不同的理论。
澳大利亚莫纳什大学的研究人员分析了13项早餐研究，探讨早餐摄入或不吃与体重变化之间的关系。他们发现，总体而言，没有强有力的证据表明早餐在维持体重方面发挥着重要作用。
Researchers out of Australia’s Monash University analyzed 13 breakfast studies that looked at the relationship between breakfast consumption or omission, and changes in body weight. They found that overall, there’s no strong evidence to suggest that breakfast plays an important role in maintaining weight.
科学家曾设计过一项研究，让52名肥胖女性参与一个为期12周的减肥计划。所有人每天摄入相同数量的卡路里，但一半人吃早餐，一半人不吃。结果发现，并不是早餐本身导致参与者减肥，而是日常饮食规律的改变。
Researchers designed a study in which 52 obese women took part in a 12-week weight loss programme. All had the same number of calories over the day, but half had breakfast, while the other half did not. What they found was that it wasn't breakfast itself that caused the participants to lose weight: it was changing their normal routine.
科学家也给大鼠做过间歇性进食实验，先饿一天，然后再进食，循环往复。结果发现饿完能吃东西时，大鼠下丘脑中促进食欲的神经递质增加，大鼠开始暴饮暴食。
图源：论文《间歇性禁食引发下丘脑改变导致喂养效率低下》
另外不吃早饭的话，假设8点起床，只需要坚持4小时就到中午12点吃午饭，中间还有工作之类的干扰一下你，不会时刻想着饿了要吃东西。
但不吃晚饭的话，你将会从前一晚7点左右开始一直忍到第二天早上8点，整整13个小时，更可能产生暴食。因此，不吃晚饭比不吃早饭更容易发胖。
不吃晚饭可能更易抑郁
一直处于空腹状态，体内血糖下降，身体就会释放专门调节血糖的物质“皮质醇”。但它同时也会在体内产生压力反应，让你感到情绪低落、焦虑。
经过一整天的信息处理，大脑已经十分疲惫，如果此时你再熬夜打乱昼夜节律和内分泌，则更容易产生抑郁情绪。
When you have been fasting and the blood sugar in your body drops, your body will release the substance "cortisol" that specifically regulates blood sugar. But it can also create a stress response in the body, making you feel depressed and anxious.
After a long day of processing information and being stressed, your brain is already very tired. If you stay up late and disrupt your circadian rhythm and endocrine system, you are more likely to develop depression.
韩国研究人员也曾对4742名大于等于65岁的老年人测试过，与规律吃饭的人比，不吃晚饭的人压力风险为1.2倍，抑郁风险为1.38倍，产生自杀念头的风险达到1.46倍。
Korean researchers have tested 4,742 elderly people aged 65 and above. Compared with people who eat regularly, people who skip dinner have a 1.2 times risk of stress, a 1.38 times risk of depression, and a 1.46 times risk of suicidal thoughts.
双语君提醒你，一定要好好吃饭哦。
编辑：朱迪齐
实习生：尹睿灵
来源：BBC Global News 好奇博士等
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