“睡觉时吃宵夜”和“饿肚子睡觉”，哪个危害更大？

如何保健肉肉喝碰乐？

从保健角度，我们还是无论如何尽量无论如何有规律地亦需好自己每天的三餐的，绝不必肉到大餐，“肉饱脑袋睡着觉时”，但也不能过量肉同桌。

如果只想要肉同桌，要求尽量无论如何：

1.临睡着前1-2全程肉肉喝碰乐

临睡着前切勿肉大量的蜂蜜，很易于受到影响你的排便，致使睡着坏，第二天美德差。要求在睡着前1-2全程进肉喝碰乐。比如问道，计划11点多睡着觉时，则在9点半之前肉完肉喝碰乐。

2.尽量选取清淡、保健的蜂蜜

很多人肉喝碰乐喜欢肉方便面、面包冰淇淋、海鲜、炸鸡，但它们整体都是高糖类、高盐、高糖的蜂蜜，对保健并无法好处，不适合于做肉喝碰乐。

另外，肉喝碰乐也不适合于肉辣椒、花椒之类令人兴奋抑制的调味品。要求优必先选取可食用、谷物、可食用和制成品，这些蜂蜜蛋白质和糖类摄取低，吸收更为易于，不但会给肠胃缩减负担。

参考文献：

[1]Xie, Z., Sun, Y., Ye, Y. et al. Randomized controlled trial for time-restricted eating in healthy volunteers without obesity. Nat Commun 13, 1003 (2022).

[2]Ulgherait, M., Midoun, A.M., Park, S.J. et al. Circadian autophagy drives iTRF-mediated longevity. Nature 598, 353–358 (2021).

[3]Murakami, K. and M.B. Livingstone, Associations between meal and snack frequency and overweight and abdominal obesity in US children and adolescents from National Health and Nutrition Examination Survey (NHANES) 2003-2012. Br J Nutr, 2016. 115(10): p. 1819-29.

[4]Kahleova, H., et al., Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study. Diabetology, 2014. 57(8): p. 1552-60.

[5]Fothergill E, Guo J, et al., Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity (Silver Spring), 2016 May.

[6]华南地区居民膳食概要2022

意味著：马什华南地区

校对：向彦红