年輕人睡眠時(shí)間不當(dāng)可致脂肪增加
春天到了，夏天還會(huì)遠(yuǎn)嗎？看著商場(chǎng)里琳瑯滿目的衣服，相信不少M(fèi)M都暗下了減肥的決心。近期，美研究人員發(fā)現(xiàn)，睡眠時(shí)間關(guān)乎腹圍，睡眠過少或過多，都會(huì)導(dǎo)致腹部脂肪(abdominal fat)明顯增加。如果你也是減肥大軍中的一員，首先就來看看怎樣“科學(xué)睡眠”吧！
近期，一項(xiàng)研究結(jié)果稱，睡眠時(shí)間關(guān)乎腰圍，如果年輕人睡眠過少或過多，腰身脂肪在一段時(shí)期后會(huì)明顯增加。
Younger adults who get either little sleep or a lot of it may see a greater expansion in their waistlines over time, a study published suggests。
研究人員發(fā)現(xiàn)，5年后，在年齡低于40歲的非洲裔美國人和拉丁裔美國人成年人中，每晚平均睡眠時(shí)間不超過5小時(shí)的研究對(duì)象將比平均睡眠6、7個(gè)小時(shí)的人積累更多腹部脂肪。
Researchers found that among black and Hispanic adults younger than 40, those who typically slept for five hours or less each night had a greater accumulation of belly fat over the next five years, versus those who averaged six or seven hours。
而每晚臥床時(shí)間不低于8小時(shí)的人同樣會(huì)導(dǎo)致脂肪增加--但情況要比睡眠過少者樂觀。
Those who logged eight hours or more in bed each night also showed a bigger fat gain - but it was less substantial than that seen in "short sleepers."
該研究結(jié)果刊載于醫(yī)學(xué)雜志《睡眠》中。研究并沒有證明睡眠過少或過多會(huì)直接導(dǎo)致過量脂肪增加。但它對(duì)其他研究做了數(shù)據(jù)支持和延伸--特別是缺少睡眠--將睡眠持續(xù)時(shí)間和體重增加、糖尿病、心臟病等做了關(guān)聯(lián)。
The study, reported in the journal Sleep, does not prove that too little or too much sleep directly leads to excess fat gain. But the findings support and extend those of other studies linking sleep duration - particularly a lack of sleep - to weight gain and even to higher risks of diabetes and heart disease。
該研究以332名非洲裔美國人和775名拉丁裔美國人為研究對(duì)象，他們年齡在18至81歲之間。起初，所有報(bào)告都是關(guān)于他們的睡眠習(xí)慣、飲食、鍛煉及其他生活因素。研究開始的時(shí)候，研究人員便用CT掃描方式測(cè)出研究對(duì)象腹部脂肪含量。五年后再做一次檢測(cè)。
The study included 332 African-American and 775 Hispanic-American men and women ages 18 to 81. At the outset, all reported on their sleep habits, diets, exercise levels and other lifestyle factors. The researchers used CT scans to measure participants’abdominal fat, at the start of the study and again five years later。
研究發(fā)現(xiàn)，在年齡低于40歲的研究對(duì)象中，晚間平均睡眠時(shí)間不超過5小時(shí)的腹部脂肪增加量高于6至7小時(shí)平均睡眠的研究對(duì)象。
Among participants younger than 40, the study found, those who said they slept for five hours or less each night gained more belly fat than those who averaged six or seven hours of sleep。
前者的內(nèi)臟脂肪增加32%，在6至7小時(shí)之間的增加13%，不低于8小時(shí)的增加22%。
On average, short sleepers showed a 32 percent gain in visceral fat, versus a 13 percent gain among those who slept six or seven hours per night, and a 22 percent increase among men and women who got at least eight hours of sleep each night。
皮下脂肪變化情形類似。
A similar pattern was seen with superficial abdominal fat。
美國北卡羅來納州韋克福雷斯特大學(xué)醫(yī)學(xué)院研究負(fù)責(zé)人克里斯滕·G·海爾斯通表示，該研究證實(shí)了睡眠習(xí)慣能夠影響人們的體重和健康狀況。“睡眠對(duì)你的身體健康很重要--并不僅在白天勞累的時(shí)候才有效。”她說。
The findings, according to lead researcher Dr. Kristen G. Hairston, of Wake Forest University School of Medicine in Winston-Salem, North Carolina, support the belief that sleep habits affect weight, and health in general. "Sleep is an important part of your overall health - not just in whether you’re tired during the day," she said。
關(guān)于睡眠時(shí)間關(guān)乎腹部脂肪增加，有很多理論基礎(chǔ)。
As for why sleep duration might affect abdominal-fat gain, there are several theories。
首先，睡眠時(shí)間可能間接影響脂肪增加：睡眠少可能使人感到疲倦，導(dǎo)致日間無力鍛煉身體；與睡眠時(shí)間居中者相比，睡眠較多者花在運(yùn)動(dòng)上的時(shí)間少一些，因而脂肪增加多一些。
There may be indirect effects; people who get too little sleep may be too tired during the day to exercise, while those who spend a lot of time in bed may spend less time being active, relative to people who sleep fewer hours。
其次，研究表明，睡眠少可能影響與食欲有關(guān)的荷爾蒙水平，導(dǎo)致過量飲食。
Research also suggests that sleep loss alters people’s levels of appetite-regulating hormones - which could, in theory, spur them to overeat。
再次，海爾斯通表示，心情抑郁也可能是一個(gè)原因：心情抑郁會(huì)影響人們的睡眠，抑郁本身與體重相關(guān)。但是，她和同事們沒有研究對(duì)象抑郁癥狀的相關(guān)信息。
Depression, which often affects people’s sleep and has been linked to weight gain, could also be a factor, Hairston noted. She and her colleagues had no information on study participants’ depression symptoms.
