不吃早饭危害有多大？医生：容易长胖、影响认知，甚至还会……
五一假期，你是否会睡懒觉到中午，起床后把早午餐合在一起吃掉（brunch）。
听起来省时又省事，但长期来看，这种行为可以说是“慢性自杀”……
图源：视觉中国
《中国居民早餐行为白皮书》数据显示，我国有53.9%的人表示没时间吃早餐，26.5%的人表示不想吃早餐，另外也有8.6%的人因控制体重而不吃早餐，还有4.5%的人表示根本没有吃早餐的习惯。
53.9% of the survey's interviewee said that they had no time to eat breakfast, while 26.5% said they didn't want to eat breakfast. Another 8.6% quit breakfast to control their weight, and 4.5% didn't have the habit of eating breakfast at all, according to a white paper on breakfast behavior of Chinese people.
医生从健康的角度建议，不提倡早午合并餐，越不吃东西就越会导致细胞对营养有极度需求，反而会让人更容易长胖。
一日三餐降低死亡风险
中国武汉华中科技大学同济医学院、美国爱荷华大学的研究学者曾联合进行过一项研究，研究在1999-2014年间对2.4万余名受访者的饮食摄入量以及膳食模式进行了随访，通过评估饮食行为，来确定在2015年12月31日前死亡的根本原因。
A total of 24,011 adults (aged ≥40 years) who participated in the National Health and Nutrition Examination Survey 1999-2014 were included in a study. Eating behaviors were assessed using 24-hour recall. Death and underlying causes of death were ascertained by linkage to death records through December 31, 2015.
Research shows that compared with participants eating three meals per day, the multivariable-adjusted HRs for participants eating one meal per day were 1.30 (95% CI 1.03 to 1.64) for all-cause mortality, and 1.83 (95% CI 1.26 to 2.65) for CVD mortality.
HR(hazard ratios)：风险率
CVD(Cardiovascular disease)：心血管疾病
每天只吃一顿、两顿饭，意味着摄入的食物能量负荷较高，容易导致身体葡萄糖代谢调节负担加重，继而诱发一系列的健康问题，导致死亡风险上升。
图源：视觉中国
一天中早餐最重要
一日三餐哪餐最重要，是很多人争论不休的问题。
Breakfast helps increase satiety, reduce daily calorie intake, improve the quality of our diet – since breakfast foods are often higher in fibre and nutrients – and improve insulin sensitivity at subsequent meals, which can be a risk for diabetes.
不吃早餐会增加 27%的心脏病风险，男性患2型糖尿病的风险增加 21% ，女性患2型糖尿病的风险增加20%。
Skipping breakfast has been associated with a 27% increased risk of heart disease, a 21% higher risk of type 2 diabetes in men, and a 20% higher risk of type 2 diabetes in women.
不吃早餐更容易长胖
发表在《中国循环杂志》上的一项研究显示，不吃早餐与超重/肥胖有关，与有吃早餐习惯的人相比，经常不吃早餐的人超重或肥胖风险增加了48%，腹型肥胖的风险增加了31%。
人们在入睡后，身体会禁食八小时左右。健康、均衡的早餐可以提高能量水平并帮助保持健康的体重。如果不吃早餐，身体就会缺少重要的营养素。
Your body fasts for around eight hours or so while you are asleep. By indulging in a healthy, balanced breakfast, you accelerate your energy levels and help to maintain a healthy weight. You are missing out on important nutrients if you avoid this crucial meal.
经常不吃早餐的人，在经历了一上午的饥饿后，往往会食欲大增，甚至引起暴饮暴食，引起胰岛素峰值延迟以及血浆胰岛素降低，胰岛素敏感性受损，增加患2型糖尿病的风险。
从本质上讲，建议每天吃三顿正餐，这样身体就有足够的时间消化摄入的食物，同时利用所需的营养，还可以减少暴饮暴食的倾向。
Essentially, it is recommended you eat three square meals a day so your body is given enough time to digest the food you consume while utilizing the nutrients required. Doing so will also help you feel less inclined to overeat during any one particular meal.
图源：视觉中国
所以三餐均匀分配，不仅能满足身体对营养的需求，也能更好地控制体重、预防慢性病。
编辑：焦洁
实习生：刘柏林
来源：澎湃新闻 快科技 BBC PubMed
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