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一日三餐，跳过哪一餐最为“致命”？

中国日报双语新闻

2023-07-22

人是铁饭是钢，一顿不吃饿得慌。但在忙碌的生活中，人们很容易忽略一日三餐，甚至会故意少吃一两顿。一项新的研究表明，一日三餐不吃一顿可能会有严重的负面影响。

In the hustle and bustle of modern existence, it can be all too easy to skip a meal or two. You might even do it deliberately. A new study suggests going without one of the standard three meals a day might have a serious downside.

近日，中国华中科技大学同济医学院、美国爱荷华州立大学联合研究了用餐次数及间隔与死亡率的关联，表明了一日三餐对人体的重要性。

一日三餐，每一餐都不能忽略？

该研究涉及了2.4万人，大约30%的研究参与者每天经常少于三餐。数据显示，那些年轻、男性、非西班牙裔黑人、受教育程度较低、家庭收入较低的人更有可能不吃饭。

The study involved 24,000 people. Around 30 percent of the study participants regularly had fewer than three meals a day. According to the data, those who were younger, male, non-Hispanic Black, with less of an education and a lower family income, were more likely to skip meals.

图源：视觉中国

不吃饭在那些吸烟多、喝酒多、食物不安全、营养食物少、零食多、总体能量摄入少的人群中也更为普遍。

Meal-skipping was also more prevalent among those who smoked more, drank more alcohol, were more food insecure, who ate less nutritious food, had more snacks, and took in less energy overall.

与一天三顿饭相比，每天只吃一顿饭的人全因死亡风险增加30%，心血管病死亡风险增加83%；每天吃两顿饭的人，全因死亡风险增加7%，心血管死亡风险增加10%。

Compared with participants eating three meals per day, the multivariable-adjusted risk for participants eating one meal per day were 30% higher for all-cause mortality, and 83% higher for CVD mortality. Those who ate two meals a day had a 7% increased risk of all-cause mortality and a 10% increased risk of cardiovascular death.

少吃哪顿饭，最“致命”

研究显示，同正常吃早餐的人相比，不吃早餐的参与者心血管疾病多变量修正后的死亡率高出40%。

Participants who skipped breakfast have multivariable-adjusted rate cardiovascular disease (CVD) mortality that was 40% higher compared with those who did not.

与吃午餐的人相比，不吃午餐的人多变量修正后的全因死亡率高12%，不吃晚餐的人全因死亡率比吃晚饭的高16%。

The multivariable-adjusted risk all-cause mortality was 12% higher for skipping lunch and 16% higher for skipping dinner compared with those who did not.

图源：视觉中国

从这几组数据可以看出，不吃早餐死于心血管疾病的风险增加有关，而不吃午餐或晚餐与全因死亡风险增加有关，包括心血管疾病风险增加。

Skipping breakfast was associated with a greater risk of dying from CVD, while skipping lunch or dinner was associated with a greater risk of all-cause mortality, including a rise in CVD risk.

因此，少吃哪顿饭，对身体的危害都是巨大的。

两餐间隔时间太短也有危害

对于那些吃完三顿饭但吃得太近的人来说，这种饮食习惯也存在潜在风险。研究显示，在4.5小时内连续吃两顿饭也被证明与全因死亡风险增加有关。

There was even a problem for those who ate all three meals but had them too close together. Eating two adjacent meals within 4.5 hours of each other was also shown to be linked to increased all-cause death risk.

论文数据作者：Hanze Chen，Beidi Zhang，Yusong Ge等

虽然这项研究似乎使间歇性禁食可能对你有益的信息变得复杂，但数据强调了定期停止补充能量对身体的重要性。

While the study seems to complicate messages that suggest intermittent fasting could be good for you, the data highlights the importance of regular refueling stops for the body.

田纳西大学的流行病学家孙扬波（音译）说：“我们的研究表明，每天只吃一顿饭的人比每天多吃一顿饭的人更容易死亡。基于这些发现，我们建议每天至少吃两到三顿饭。”

"Our research revealed that individuals eating only one meal a day are more likely to die than those who had more daily meals," says epidemiologist Yangbo Sun from the University of Tennessee.

"Based on these findings, we recommend eating at least two to three meals spread throughout the day."

为了身体健康，一定好好吃饭哦！

编辑：朱迪齐

实习生：戴博晓

来源：营养与饮食学会杂志 CCTV生活圈 Kahn Center for Cardiac Longevity