Think before you decide to skip your next meal.

    People often miss meals because they get busy or are trying to lose weight. But how you skip meals, and the amount you eat at your next meal, can affect your overall health.

    The scientific data on skipping meals has been confusing. In some studies, fasting has resulted in measurable metabolic benefits for obese people, and in animal studies, intermittent feeding and fasting reduces the incidence of diabetes and improves certain indicators of cardiovascular health. Even so, several observational studies and short-term experiments have suggested an association between meal skipping and poor health.

    In recent months, two new studies may help explain how skipping meals affects health.

    The most recent study, published this month in the medical journal Metabolism, looked at what happens when people skip meals but end up eating just as much as they would in a normal day when they finally do sit down to a meal. The study, conducted by diabetes researchers at the National Institute on Aging, involved healthy, normal-weight men and women in their 40s. For two months, the study subjects ate three meals a day. For another eight-week period, they skipped two meals but ate the same number of calories in one evening meal, consumed between 4 p.m. and 8 p.m.

    The researchers found that skipping meals during the day and eating one large meal in the evening resulted in potentially risky metabolic changes. The meal skippers had elevated fasting glucose levels and a delayed insulin response — conditions that, if they persisted long term, could lead to diabetes.

    The study was notable because it followed another study earlier this year that found that skipping meals every other day could actually improve a patient’s health. In that study, published in March in Free Radical Biology & Medicine, overweight adults with mild asthma ate normal meals one day. This was followed by a day of severely restricted eating, when they ate less than 20 percent of their normal caloric intake, or about 400 or 500 calories a day — the equivalent of about one meal. Nine out of 10 study participants were able to stick to the eating plan.

    After following the alternate-day dieting pattern for two months, the dieters lost an average of 8 percent of their body weight, and their asthma-related symptoms also improved. They had lower cholesterol and triglycerides, “striking” reductions in markers of oxidative stress and increased levels of the antioxidant uric acid. Markers of inflammation were also significantly lower.

    The conclusion, say the authors of the more recent meal-skipping study, is that skipping meals as part of a controlled eating plan that results in lower calorie intake can result in better health. However, skipping meals during the day and then overeating at the evening meal results in harmful metabolic changes in the body.

    少吃一頓飯的后果與好處

    人們常常因?yàn)楣ぷ髅β祷蚺�力減肥而錯(cuò)過了吃飯。但你少吃一頓飯以及你下一頓的食入量將會(huì)影響你的整體健康。

    在你決定跳過你下一頓飯之前想清楚

    對(duì)于跳過正常膳食的科學(xué)數(shù)據(jù)一直讓人困惑。在一些研究中，空腹導(dǎo)致可衡量的代謝有益于極度肥胖的人，并且，在動(dòng)物實(shí)驗(yàn)中，間歇性喂養(yǎng)和禁食可降低糖尿病的發(fā)病率，提高某些心血管健康的指標(biāo)。即便如此，一些觀察性研究和短期實(shí)驗(yàn)仍暗示：經(jīng)常不吃飯和健康狀況不佳存在聯(lián)系。

    近幾個(gè)月，兩項(xiàng)新研究也許有助于解釋經(jīng)常不吃飯如何影響健康。

    這個(gè)月刊登在醫(yī)學(xué)雜志《Metabolism》的最新研究看當(dāng)人們從不吃飯到最終坐下吃平時(shí)一樣多的份量與最終不吃飯之間會(huì)有什么變化。這項(xiàng)研究，由國(guó)家衰老研究所的糖尿病研究員提供，涉及健康、體重正常、40歲的的男性和女性。2個(gè)月以來，研究對(duì)象一日吃三餐。在另外的8個(gè)星期內(nèi)，他們跳過兩餐，但在一個(gè)晚上吃了同樣數(shù)目的卡路里的一頓飯，下午4點(diǎn)到晚上八點(diǎn)之間消耗。

    研究人員發(fā)現(xiàn)，白天不吃飯而在傍晚狠狠吃一大餐會(huì)使新陳代謝變化產(chǎn)生潛在的風(fēng)險(xiǎn)。不吃飯一族有空腹血糖水平升高而胰島素反應(yīng)延遲的狀況，如果他們長(zhǎng)期堅(jiān)持，可能會(huì)導(dǎo)致糖尿病。

    這項(xiàng)研究是引人注目的，因?yàn)樗�遵循今年早些時(shí)候的另一項(xiàng)研究，研究發(fā)現(xiàn)，每隔一天不吃飯實(shí)際上可以改善病人的健康。這項(xiàng)研究3月發(fā)表正在《Free Radical Biology & Medicine》中，其中提到有輕度哮喘且體重超重的成年人每天進(jìn)行正常的膳食。其次是一天的嚴(yán)格限制飲食，當(dāng)他們吃不到百分之二十的正常熱量攝取，或一天約400或500卡的熱量-大約相當(dāng)于一餐。十分之九的參與研究的人能夠堅(jiān)持飲食計(jì)劃。

    接著進(jìn)行后候補(bǔ)天節(jié)食模式兩個(gè)月之后，節(jié)食者平均減掉的了他們身體重量8%的體重，他們的哮喘相關(guān)的癥狀也有所改善。降低了膽固醇和甘油三酯的水平， 驚人地削減了氧化應(yīng)激標(biāo)志和提高抗氧化劑尿酸的水平。炎癥標(biāo)志物也大大地降低。

    最后，提一下最新研究不正常飲食作者的觀點(diǎn)，即不正常飲食是控制飲食計(jì)劃的一部分，因?yàn)榈蜔崃繑z入可能會(huì)導(dǎo)致更好的保健。然而，白天不吃飯然后晚餐吃過量會(huì)導(dǎo)致有害的代謝在體內(nèi)的變化。