一个吃饭的坏习惯，可能会让你长胖

楼主 / maohu

@丁香医生

一提到变胖，很多人第一秒想到的就是热量，吃得少，吃得热量低是关键。

但其实哪怕吃饭都吃得差不多，一个坏习惯也可能让你长胖，那就是：

吃太快！

你脑海里出现了什么？是赶着去工作风卷残云的那一顿麦当劳，还是饿着肚子加班到深夜终于吃上的那一顿夜宵？

图片来源：giphy.com

吃得快容易发胖，是有一定的科学依据的！

曾有研究者做过调查发现，进餐速度快与体重增加有关，进餐速度慢会抑制肥胖的发展。

进餐速度较慢的人不仅肥胖的可能性低于进餐速度快的人，还拥有较低 BMI 和腰围。

同样的东西，为什么吃的快就容易发胖呢？这可能有两个原因。

第一，快速进食可能通过抑制饱腹感来增加食物的摄入量。

缓慢的进食速度导致能量摄入显著减少，饮水量显著增加；而快速进食时能量摄入较高，而且饱腹感明显低于慢速进食。

也有研究发现，通过训练肥胖的青少年吃得更慢可帮助他们减轻体重，并改善他们的胃肠道激素分泌，降低食欲。

图片来源：giphy.com

第二，吃饭快，血糖升高过快，可能带来胰岛素抵抗，产生更多的脂肪堆积。

从机制上来讲，饭后食物中的碳水化合物分解成葡萄糖进入血液，为了避免血糖过高，胰岛素会赶紧指挥它们转化为糖原储存起来。

但当血糖上升过高过快，胰岛素为了能更好地处理掉源源不断的葡萄糖，则不得不将他们转化为脂肪，在你身体里堆积。

图片来源：giphy.com

也许你会困惑，吃饭快会对血糖造成这么大的影响吗？

真的会！最近，一项日本的研究证实了进食快慢对血糖波动有显著影响。

研究人员让 19 名健康女性佩戴了 6 天的动态血糖监测仪器，并让她们在第 4 天或第 5 天以不同的进食速度食用相同的测试餐，比较两天之间的每日血糖参数。

结果显示，无论是血糖波动的幅度，还是餐后血糖峰值，快速进食（10 分钟）受试者的均显著高于慢速（20 分钟）进食受试者。

图片来源：参考文献

所以，无论是为了预防糖尿病，还是预防长胖，多细嚼慢咽一会总是没错的。

到了饭点，不妨花上 20 分钟的时间，好好品味一顿美味的午饭，奖赏一下辛苦工作学习的自己吧。

原来如此，世界真奇妙～

🛸 好奇之旅第 065站

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参考文献

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