要在早餐后喝咖啡，尤其是晚上睡不好的時候

要在早餐后喝咖啡，尤其是晚上睡不好的時候

A strong coffee after a poor night's sleep is the kick-start many people need in the morning but new research suggests that it might be best to have a bite to eat first.

很多人在睡不好覺后，早上喝一杯濃咖啡是提神的好方法，但最新研究表明，最好還是先吃點東西。

A study has found that drinking coffee first thing can have a negative effect on blood sugar control -- a risk factor for diabetes and heart disease.

一項研究發(fā)現(xiàn)，首先喝咖啡會對血糖控制產(chǎn)生負面影響，而血糖控制是糖尿病和心臟病的風險因素。

"We know that nearly half of us will wake in the morning and, before doing anything else, drink coffee -- intuitively the more tired we feel, the stronger the coffee," said Professor James Betts, professor and co-director of the Centre for Nutrition, Exercise and Metabolism at the University of Bath in the UK, in a press statement.

英國巴斯大學營養(yǎng)、運動和代謝中心教授兼聯(lián)合主任詹姆斯·貝蒂斯教授在新聞聲明中說：“我們知道，我們中有近一半人早上醒來，在做任何其他事情之前，喝咖啡——直覺上我們感覺越累，咖啡就越濃。”。

"Up until now we have had limited knowledge about what this is doing to our bodies, in particular for our metabolic and blood sugar control."

“到目前為止，我們對這對我們身體的影響知之甚少，尤其是對我們的新陳代謝和血糖控制。”

For their study, researchers at the University of Bath got 29 healthy men and women to take part in three different overnight experiments, with at least a week between them.

在這項研究中，巴斯大學的研究人員讓29名健康的男性和女性參加三個不同的通宵實驗，至少間隔一周。

In one, the participants had a normal night's sleep, roughly from 11 p.m. to 7 a.m., and were asked to consume a sugary drink on waking in the morning.

在其中一項實驗中，參與者在晚上11點到早上7點的正常睡眠，并被要求在早上醒來后喝一杯含糖飲料。

They then experienced a disrupted night's sleep, where the researchers woke them every hour for five minutes by sending them text messages to which they had to respond -- and upon waking were given the same sugary drink.

然后，他們夜間睡眠被打斷，研究人員每隔一小時花5分鐘給他們發(fā)短信叫醒他們，他們必須對短信做出回應(yīng)，醒來后給他們喝同樣的含糖飲料。

On another night, participants experienced the same sleep disruption but this time were first given a strong black coffee 30 minutes before consuming the sugary drink.

在另一個晚上，參與者的睡眠同樣被打斷，但這一次他們在喝含糖飲料前30分鐘先喝了一杯濃黑咖啡。

The glucose drink mirrored same amount of calories as a typical breakfast.

這款葡萄糖飲料的卡路里含量與一份典型的早餐相同。

They found that one night of disrupted sleep did not worsen the participants blood glucose and insulin responses when compared to the normal night's sleep -- although previous research has suggested that losing many hours of sleep or many nights of poor sleep can have a negative effect.

他們發(fā)現(xiàn)，與正常的夜間睡眠相比，睡眠中斷一個晚上并不會使參與者血糖和胰島素反應(yīng)惡化——盡管先前的研究表明，失去多個小時的睡眠或許多晚上睡眠不佳可能會產(chǎn)生負面影響。

However, strong black coffee consumed before breakfast substantially increased the blood glucose response by around 50% -- suggesting that relying on coffee after a bad night to stop feeling sleepy could limit your body's ability to tolerate the sugar in your breakfast.

然而，早餐前喝濃黑咖啡會顯著增加約50%的血糖反應(yīng)——這表明，在一個糟糕的晚上依靠咖啡來停止困倦可能會限制你的身體對早餐糖分的耐受能力。

"Most breakfasts are rich in carbohydrate (often sugar), so it is fair to suggest that the same effect would persist for other typical breakfast foods," he said.

他說:“大多數(shù)早餐富含碳水化合物(通常是糖)，所以可以公平地說，其他典型的早餐食品也會有同樣的效果。”

"Of course, if you did consume a breakfast that was lower in carbohydrate, especially sugar, then that would certainly reduce (or even remove) the blood glucose spike we see after eating."

“當然，如果你吃的早餐碳水化合物含量較低，尤其是糖的含量較低，那肯定會降低(甚至消除)我們飯后看到的血糖峰值。”

One reassuring takeaway from the study was that one night of disrupted sleep doesn't have much affect on your metabolic control, he said.

他說，這項研究得出的一個令人欣慰的結(jié)論是，睡眠中斷一個晚上不會對你的代謝控制產(chǎn)生太大影響。

He said it may be advisable for people not to consume a strong coffee within the hour before a carb-rich breakfast. While the team used black coffee for the experiment, he said that the same effect would likely be seen with a latte or flat white.

他說，建議人們在富含碳水化合物的早餐前一小時內(nèi)不要喝濃咖啡。他說，雖然實驗中使用的是黑咖啡，但拿鐵咖啡或白咖啡也可能會產(chǎn)生同樣的效果。

"Milk would have complicated the comparisons by providing additional nutrients," he said. "I suspect the effect of caffeine per se would be the same had milk been included because the physiological effects of caffeine are quite potent," he said via email.

他說:“牛奶會提供額外的營養(yǎng)，使比較變得復(fù)雜。”他在電子郵件中說:“我懷疑如果把牛奶也包括在內(nèi)，咖啡因本身的影響也會是一樣的，因為咖啡因的生理作用是相當強大的。”

Whether coffee is good for you or not has been one of medicine's big debates. A massive review of the scientific literature on coffee published in the British Medical Journal in 2017 found that drinking three to four cups of black coffee a day provides the most health benefits overall.

咖啡是否對你有益一直是醫(yī)學界爭論的焦點之一。2017年發(fā)表在《英國醫(yī)學雜志》上的大量關(guān)于咖啡的科學文獻綜述發(fā)現(xiàn)，每天喝三到四杯黑咖啡總體上對健康益處最大。