Is Bedtime Snacking Bad? The Wall Street Journal,July 7th, 2013
睡前吃零食好不好？华尔街日报，2013年7月7日
Eating after 8 p. m. may increase the risk of obesity, according to a 2011 study at Northwestern University.
西北大学2011年的一项研究表明，晚上8点以后吃东西，变胖的风险会增加。
A five-year study on weight changes in college students which Dr. Hoerr is working on also suggests that eating late disrupts sleep patterns.
Hoeer博士正在进行的一项关于大学生5年内体重变化的研究，也表明太晚吃东西会干扰睡眠模式。
"Our data shows that those who got the most sleep were more likely to maintain a healthy weight", she says.
她说：“数据显示，那些睡眠充足的人，更不容易发胖。”
Researchers still don't know all the reasons why poor sleep is correlated to weight gain
但研究人员仍不知道，睡眠不足为什么会导致体重增加。
Specific foods, she says, interfere with sleep.
Hoeer博士说，有些食物会影响睡眠。
Avoid anything high in tyramine, a naturally occurring chemical that helps regulate blood pressure and can keep you awake, at least an hour or two before bedtime, Dr. Hoerr says.
不要吃任何含有大量酪胺的食物，因为这种天然的化学物质，能调节血压，并让你在睡前至少一两个小时内保持清醒。
This includes aged cheeses, processed meats and soy sauce.
这包括放了一段时间的奶酪，加工肉类和酱油。
High-protein and fatty treats should also be avoided because they take longer to digest.
高蛋白和高脂肪的食物也应该少吃，因为他们需要更长的时间来消化。
The good news：Some foods, when eaten in small amounts, may actually aid in quality sleep, and not add inches to the waistline that help promote good shut-eye.
好在还有一些食物，哪怕只是吃很少，也能提高睡眠质量，且不会使人发胖。
Unprocessed turkey and nonfat milk are both high in the amino acid tryptophan that help promote good shut-eye.
未深加工的火鸡和脱脂牛奶都含有大量的氨基酸色氨酸，这些食物有助于睡眠。
When teens hit their growth spurt, they almost can't eat enough, says Dr. Hoerr.
Hoeer博士说，处在发育期的青少年，他们好像怎么吃也吃不饱。
"This is when you see an 11-year-old boy consuming more than the active man of the house," she says.
“有时你会看到，一个11岁的男孩，要比家里活跃的大男人吃得还多。”
"He should have extra snacks, like those suggested. The snack should be finished more than an hour before he goes to sleep. "
“建议给他们多一些零食，但零食要在睡前一小时或更早一点吃。”
How can you kick a late-night eating habit? Try breakfast.
怎样才能改掉晚上吃东西的习惯？试着吃早餐看看。
"If you don' eat too close to bedtime, by morning, your liver has fully processed the sugar and fat and protein and your appetite is stimulated, "she says.
她说：“如果睡前不吃东西，到了早上，肝脏已将糖、脂肪和蛋白质完全消化掉了，此时，你就食欲大增了。”
Many of Dr. Hoerr's overweight patients report to not eating anything until 3 p. m. and then they' cram in thousands of calories by midnight.
Hoee的很多肥胖患者说他们下午3点之前什么都不吃，然后在晚上又会大吃一顿。
Invariably, their sleep quality is disrupted, and they put on more weight.Thank you.
无一例外，他们的这一行为，导致它们睡眠质量的破坏和体重的增加。谢谢。
