【外刊】睡眠与减肥

思考

1.睡眠影响饮食习惯的哪些方面？

2.“导致”在英文中可以怎样表达？

A fool's bolt may sometimes hit the mark : 愚者千虑，必有一得

Can the way you sleep affect your eating habits?

你的睡眠方式会影响饮食习惯吗?

01:00

Most adults need between seven and nine hours of sleep each night, yet about 35% of Americans routinely miss the mark. Here's how sleep influences your eating habits, plus science-backed ways to get more rest so you can nourish your body better.

routine : 常规的，平常的；常规，惯例
mark : 目标，标准
plus : 外加，而且
science-backed == science based
nourish : 滋养

大多数成年人每晚需要7到9个小时的睡眠，但约35%的美国人通常都达不到这个标准。来看看睡眠是如何影响我们的饮食习惯的，以及如何才能科学地多休息，来更好地滋养我们的身体。

02:28

It may help you control your added sugar intake

睡眠有助于控制添加糖的摄入量

00:50

Got a sweet tooth? Getting adequate sleep may help.

喜欢吃甜食？充足的睡眠可能会有所帮助。

00:16

A 2018 study looked at the impact of extra shut-eye on eating habits, recruiting healthy people who chronically slept between five to seven hours per night. One group was randomized to receive a 45-minute counseling session with information about sleep recommendations and simple strategies to help them sleep more. Those who received the sleep advice lowered their added sugar intake by 10 grams per day, even though they didn't hit the recommended sleep target of seven to nine hours per night. So, even with slightly more sleep (but less than advised), their diet quality significantly improved.
look at : 关注，着眼于
chronically ：习惯性地，慢性地，长期地
miss the mark == not hit the target

2018年的一项研究着眼于额外睡眠对饮食习惯的影响。研究招募了每晚习惯睡5到7个小时的健康人士。其中一组被随机安排接受45分钟的咨询，给他们提供关于睡眠的建议，以及一些能帮助他们睡得更久的简单方法。尽管这些接受睡眠建议的人没有达到每晚7到9小时的建议睡眠目标，但他们每天的添加糖摄入量降低了10克。因此，即使稍微多睡一点（但少于建议的睡眠时间），他们的饮食质量也会显著改善。

03:33

It could make you less vulnerable to cravings

睡眠可以让人少受食欲的影响

01:00

If you're not sleeping well, it will be harder to manage cravings. Researchers found that after a short night of sleep, people who looked at images of unhealthy food, such as doughnuts and candy, experienced increased activity in areas of the brain associated with reward and pleasure. Meanwhile, the same brain hot spots showed a significantly weaker response to healthy food. It comes down to this: When you're sleep deprived, it alters the way your brain sees food, so you're going to have a stronger calling for sweets and snacks.

睡得不好，控制食欲就会更难。研究人员发现，如果晚上睡眠时间较短，人们在看到甜甜圈和糖果等不健康食物的图片时，大脑中与奖励和快乐相关的区域活动就会增加。与此同时，同样的大脑热点区域对健康食物的反应明显减弱。归结起来就是：睡眠不足时，人的大脑会改变对食物的看法，所以会更想吃甜食和零食。

02:53

It contributes to overeating

睡眠有助于控制饮食过量

00:34

When you get inadequate sleep, you feel hungrier, thanks to the rise in the hormone ghrelin. Plus, it'll take longer to feel full because of lower leptin levels.

睡眠不足时，会感到更加饥饿，这是由胃饥饿素升高导致的。此外，由于瘦素水平较低，人们需要更长的时间才会有饱腹感。

01:04

Unsurprisingly, this could lead to serving yourself bigger portion sizes, as was found in a 2019 study among women who usually slept seven to nine hours per night after they were instructed to get a third less sleep. After limiting their sleep, women reported feeling hungrier and having increased cravings the next day. What's more, when they visited the lab for lunch the next day, they helped themselves to bigger portions, serving themselves 12.4% more calories, despite having eaten the same amount before lunch as they had after sleeping well.

Unsurprisingly : 不出所料地
help yourself : 请自便

2019年，一项研究在通常每晚睡7到9个小时的女性间展开，研究要求这些女性少睡三分之一的时间，并发现这可能导致人们吃得更多，这个结果并不意外。报告称，在限制睡眠后，这些女性第二天感到更加饥饿，食欲也增加了。此外，尽管她们在午餐前的进食量与睡眠好时一样，但（在限制睡眠的）第二天去实验室吃午餐时，她们吃了更大的份量，多摄入了12.4%的卡路里。

02:46

The impact of extra sleep was dramatic. Those who received counseling increased their sleep by about 1.2 hours, and they reduced their daily calorie intake by 270 calories. The researchers predicted that, the impact of extra sleep alone could result in a 26-pound weight loss over three years. So, those who got more sleep naturally curtailed their calorie intake.

多睡一会儿有着巨大的影响。那些接受咨询的人睡眠时间增加了1.2小时，每天的卡路里摄入量就减少了270卡路里。研究人员预测，光是多睡一会儿就能在三年内减掉26磅（约11.8kg）的体重。所以，那些睡眠充足的人自然地减少了卡路里的摄入。

dramatic : 戏剧的 => 戏剧性的，令人震惊的

单词短语(18)

1.

mark /mɑːk/

n. 目标

【释】a target

【例1】hit the mark 达到目标

【例2】miss the mark 未达到目标
2.

nourish /ˈnʌrɪʃ/

v. 抚养，滋养，养育

【释】to keep a person, an animal or a plant alive and healthy with food, etc.

【例】All the children were well nourished and in good physical condition. 所有这些孩子都营养良好，身体健康。
3.

intake /ˈɪnteɪk/

n.（食物、饮料等的）摄取量，吸入量

【释】the amount of food, drink, etc. that you take into your body

【例】She had to reduce her daily intake of salt. 她不得不减少每天的食盐量。
4.

adequate /ˈædɪkwət/

adj. 充分的，足够的

【释】enough in quantity, or good enough in quality, for a particular purpose or need

【例】The space available is not adequate for our needs. 现有的空间不足以满足我们的需要。
5.

recruit /rɪˈkruːt/

v. 吸收，征募

【释】to find new people to join a company, an organization, the armed forces, etc.

【例】They recruited several new members to the club. 他们吸收了几名新成员进入俱乐部。
6.

chronically /ˈkrɒnɪkli/

adv. 习惯性地，慢性地，长期地

【释】in a habitual and longstanding manner

【例】It is required by law to shut down banks which it regards as chronically short of capital. 法律规定要关闭资金长期短缺的银行。

chronic /ˈkrɒnɪk/

adj. 长期的；慢性的；难以治愈（或根除）的

【释】lasting for a long time; difficult to cure or get rid of
7.

randomize /ˈrændəmaɪz/

v. 使随机化

【释】to use a method in an experiment, a piece of research, etc. that gives every item an equal chance of being considered; to put things in a random order

【例】The wheel is designed with obstacles in the ball's path to randomize its movement. 这个轮盘在小球的行进路线上设计了令其能够随机停下的障碍。
8.

counsel /ˈkaʊnsl/

v. 提供专业咨询

【释】to listen to and give support or professional advice to sb who needs help

【例】a psychologist who counsels people with eating disorders 一名向饮食紊乱症患者提供咨询的心理医生

n. 辩护律师

【释】a lawyer or group of lawyers representing sb in court

【例】the counsel for the defence/prosecution 被告/原告的律师
9.

session /ˈseʃ(ə)n/

n. 一节；一段时间

【释】a period of time that is spent doing a particular activity

【例】The course is made up of 12 two-hour sessions. 这门课总共上12次，每次两小时。
10.

vulnerable /ˈvʌlnərəbl/

adj.（身体上或感情上）脆弱的，易受……伤害的

【释】weak and easily hurt physically or emotionally

【用法】be vulnerable to sth

【例】to be vulnerable to diabetes 易患糖尿病
11.

craving /ˈkreɪvɪŋ/

n. 强烈的愿望

【释】a strong desire for sth

【例】I had a craving for something sweet. 我馋甜的东西。
12.

associate /əˈsəʊsieɪt/

v. 联想，联系

【释】to make a connection between people or things in your mind

【例】I always associate the smell of baking with my childhood. 一闻到烘烤食物的味道我就想起了童年。
13.

sleep deprived

adj. 睡眠不足的

deprive /dɪˈpraɪv/

v. 剥夺

【释】to prevent sb from having or doing sth, especially sth important

【例】They were deprived of their basic rights. 他们被剥夺了基本权利。
14.

come down to

归根结底，可归结为；实质上是

【例】The problem comes down to money. 这个问题主要涉及到钱的问题。
15.

portion /ˈpɔːʃ(ə)n/

n.（食物的）一份

【释】an amount of food that is large enough for one person

【例】She cut the cake into six small portions. 她把蛋糕切成了六小份。
16.

instruct /ɪnˈstrʌkt/

v.

1）指示，命令

【释】to tell sb to do sth, especially in a formal or official way

【例】The letter instructed him to report to headquarters immediately. 那封信指示他立即向总部汇报。

2）教授，传授

【释】to teach sb sth, especially a practical skill

【例】All our staff have been instructed in sign language. 我们的员工都接受过手语训练。
17.

dramatic /drəˈmætɪk/

adj.

1）令人吃惊的

【释】sudden, very great and often surprising

【例】The announcement had a dramatic effect on house prices. 这项公告对房屋价格产生了巨大的影响。

2）戏剧性的

【释】exaggerated in order to create a special effect and attract people's attention

【例】He flung out his arms in a dramatic gesture. 他夸张地张开双臂。
18.

curtail /kɜːˈteɪl/

v. 限制，减缩

【释】to limit sth or make it last for a shorter time

【例】Spending on books has been severely curtailed. 购书开支已被大大削减。

长难句(2)

1.

Researchers found that after a short night of sleep, people who looked at images of unhealthy food, such as doughnuts and candy, experienced increased activity in areas of the brain associated with reward and pleasure.
2.

Unsurprisingly, this could lead to serving yourself bigger portion sizes, as was found in a 2019 study among women who usually slept seven to nine hours per night after they were instructed to get a third less sleep.