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【双语课堂】食物对睡眠的影响
2010-07-23 08:56 丁香园 nicolelee  发布范围:公开

What You Eat Affects How You Sleep
食物对睡眠的影响

If you could pick the right foods to help you get the best sleep possible, wouldn’t you? And if you knew which foods would hinder your restful slumber, wouldn’t you avoid them? Now’s your chance to learn which foods to eat, and which to steer clear of for a good night’s sleep.
如果可以通过我们的饮食改善睡眠,为什么不这样做呢?另一方面,如果你知道哪些食物不利于睡眠,为何不避免它们呢?现在,你有机会了解哪些食物可以助你安然入睡,哪些食物是应该避免的。

Reach for Tryptophan-Rich Foods
摄入富含色氨酸的食物

We’ve all heard of warm milk’s magical ability to send us off to dreamland. Do you know why it’s true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other tryptophan-containing foods include poultry, bananas, oats, and honey.
我们肯定听说过牛奶助眠的神奇效果。你知道其中的原因吗?奶类制品中含有胰化氨基酸,该物质具有助眠作用。其他含有胰化氨基酸的食物包括:禽类、香蕉、燕麦、蜂蜜。

Indulge Your Craving for Carbs
引发你对碳水化合物的兴趣
Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.
富含碳水化合物的食物通过提高血液中诱导睡眠的胰化氨基酸水平成为奶制品的补充成分。因此,一些让你拥有香甜梦想的夜间零食包括一碗牛奶燕麦、一份酸奶和薄饼或者面包和芝士。

Have a Snack Before Bedtime
睡前进食
If you struggle with insomnia, a little food in your stomach may help you sleep. But don’t use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs.
如果你因失眠而困扰,睡前吃点东西可能有助于睡眠。但是,别把这作为吃很多东西的借口。吃过多的食物会增加消化系统的负担,让你觉得不适,反而无法使你无法安然入睡。

Put Down the Burger and Fries!
放弃汉堡和薯条
As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles.
你似乎需要另一个理由以避免高脂饮食,研究表明,常吃高脂食品的人不但体重增加,亦出现睡眠紊乱。

Beware of Hidden Caffeine
注意隐性咖啡因

It’s no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don’t forget about less obvious caffeine sources, like chocolate, cola, tea and decaffeinated coffee. For better sleep, cut all caffeine from your diet after noon each day.
毫无疑问,夜间一杯咖啡必将打乱你的睡眠。即使中度咖啡因也会引起失眠。但是不要忘记那些常被忽视的含有咖啡因的食品,像巧克力、可乐、茶以及无咖啡因咖啡。为了拥有香甜的睡眠,每日午餐后切断所有咖啡因来源。

Medications May Contain Caffeine
含有咖啡因的药物

Some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.
一些药店所售药物和处方药中也会含有咖啡因,如镇痛药、减肥药、利尿药和感冒药。这些或其他一些药物中的咖啡因含量可能与一杯咖啡相当或更多。检查非处方药的标签或者处方药的说明书以确定是否你所服用药物会干扰睡眠或引起失眠。

Skip the Nightcap
忽略睡前饮料
Here’s the catch-22 with alcohol: It may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you’re consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol’s effects.
酒精是令人左右为难的东西:它可以帮助你快速入睡,但是你会经常惊醒,而无法获得舒适的睡眠,出现头疼,夜间盗汗和噩梦。如果你在晚上喝酒,和同样多的水以减缓酒精的作用。

Beware of Heavy, Spicy Foods
小心油腻、辛辣的食物

Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. And spicy cuisine can lead to heartburn. Make sure to finish a heavy meal at least four hours before bedtime.
吃饱后躺下会让你觉得非常不舒服,因为睡眠时,消化系统工作减慢。辛辣的饮食会导致胃灼痛。确保睡前4小时内不食用油腻食物。

Keep Protein to a Minimum at Bedtime
就寝时让蛋白含量最低
Sorry Atkins. Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.
对不起,阿金特。蛋白质,我们日间生活必须的物质,是就寝是所选零食中较差的一种。富含蛋白质的食物难以消化。因此,睡前不要食用高蛋白食物,选择一杯牛奶或一些有助于睡眠的碳水化合物,如薄饼干。

Cut the Fluids by 8 P.M.
8点后减少水的摄入

Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You’re sure to have interrupted sleep if you’re constantly getting up to go to the bathroom.
是的,白天饮水充足对你的身体非常有益,但是在睡前,你需要控制液体摄入。如果你不断的去厕所,你的睡眠必将受到影响。

Don’t Be Fooled by a Relaxing Smoke
别被“睡前一支烟赛过活神仙”的假话欺骗
Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night.
尼古丁是刺激剂,它有和咖啡因相似的作用。在睡前或者半夜醒来时,均不应该吸烟。

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第四军医大学军事预防医学系营养与食品卫生学教研室  地址:陕西西安长乐西路17号