Healthline: 不吃早餐对身体真的不好吗？

摘要：研究证实吃不吃早餐对健康影响不大，只要午餐和晚餐保持健康饮食习惯就行。



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图片来源:
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小编近在尝试16/8断食法，跳过早餐，每天只吃午餐和晚餐。室友知道后赶忙制止我道：“不吃早餐容易胖，搞不好还会减寿，即使不吃晚餐也不能不吃早餐。”小编被说得一愣一愣的，想不明白同样隔8小时吃一顿，为什么早餐那么重要？

Adda
Bjarnadottir整理前人的研究后得出结论：吃不吃早餐问题不大，只要午餐和晚餐保持健康饮食习惯即可。


长期以来，“早餐重要”的思想在我们脑海里深蒂固，甚至连政府营养指南都建议我们要吃早餐。大家相信不吃早餐会使人变胖，反而吃了早餐可以帮助减肥。同样，不少研究也发现，吃早餐的人更能拥有健康的生活习惯，且不容易发生体重超标或慢性病。然而Adda
Bjarnadottir发现这些研究几乎都是观察性的研究，并不能证明不吃早餐和肥胖、慢性病存在因果关系。

附：各类研究证据分级
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一项大型RCT研究认为不吃早餐并不会对身体造成太大伤害。他们发现， 吃早餐并不会一整天的能量代谢，使我们消耗更多热量。无论什么时候吃、吃什么，饮食代谢产生的热量只与中摄入食物的总量有关，而与早餐时间有没有摄入没有关系。


不吃早餐也不会使人容易肥胖。体重增加本质是热量过剩，少吃一餐当然热量摄入也减少了，因此不吃早餐是有利于减肥的。但是为什么很多研究人员都观察到不吃早餐的人反而更胖了呢？


体重改变是个多变量的因素，没时间吃早餐的人大多一上午饥肠辘辘，又或是在烦乱、匆忙的生活节奏里频繁选择快餐等高热量的食物，导致午晚餐摄入过剩。由此看来，肥胖不全是没吃早餐的锅，我们不可否认不吃早餐且午晚餐能健康饮食的人存在。有研究也表明，不吃早餐每天可减少摄入400大卡的热量，这是有利于降低体重的。


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图片来源：s.aolcdn.com

综上，Adda
Bjarnadottir表示：个人选择可以吃不吃早餐，因为早餐并没有我们想的那么重要。健康的关键不在于吃没吃早餐，而在于能不能养成健康的饮食习惯！但如果不吃早餐会让你整个上午饥肠辘辘、昏昏沉沉，那就别犹豫重新开始吃早餐，好是能吃些富含蛋白质的食物。相反，如果你已经习惯不吃早餐，不会因此感到饥饿、注意力涣散等，也可以继续保持这个习惯。


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