何时吃晚饭最有益于健康？
早起的鸟儿有虫吃，但这种逻辑是否也适用于早吃晚饭？
有人在晚上7点之后就不再吃东西，也有人经常在深夜吃饭。哪种做法是正确的？事实证明，这两种做法都不正确。美国克利夫兰医学中心（Cleveland Clinic）的人类营养学中心（Center for Human Nutrition）的注册营养师凯拉·科普认为，每天最后一餐的理想用餐时间并不存在。此外，更重要的是饮食搭配，而不是用餐时间。
科普说：“用餐时间并不能决定人体如何利用或存储食物。没有任何研究表明早吃晚餐比深夜吃晚餐更健康。无论你想增肥还是减肥，关键在于人体摄入的卡路里，而不是摄入这些卡路里的时间。”
什么时候吃晚餐
科普建议，有一种良好的做法是，不要超过三至四个小时不吃东西。例如，如果你在中午左右吃午餐，那么最好就在下午3点左右补充一些零食，在晚上6至7点之间吃晚餐。
但如果你在用餐结束后容易出现胃酸反流或胃灼热，则更早吃晚饭对你有好处。一项研究显示，2型糖尿病患者也应该早用晚饭，因为晚饭时间太晚可能引发糖尿病并发症。深夜用餐还会加剧脂肪堆积，提高肥胖风险。
一般而言，专家建议用餐后等待三至四个小时再睡觉。
科普解释称：“在饥饿信号方面，人体生物钟确实会产生重要影响。因此，每天最好定时连续吃早餐、午餐和晚餐，不要跳过任何一顿饭。”
有规律的睡眠和饮食是健康生活方式的关键。
美国印第安纳州睡眠中心（Indiana Sleep Center）的医学总监、SleepFoundation.org的专家，以及《睡眠治愈法：获得优质睡眠的七个简单步骤》（Sleep to Heal: 7 Simple Steps to Better Sleep）一书的作者之一阿比纳夫·辛格博士之前曾经对《财富》杂志表示：“优质睡眠是保持最佳健康状况的基础。即使保证最佳营养摄入和体育锻炼，如果没有良好的睡眠，它们的效果也会大打折扣。睡眠对新陈代谢健康、免疫健康、肌肉修复、最佳大脑功能和心理健康都至关重要。优质睡眠不仅能够延长寿命，还可以提升生活品质。”
晚饭吃什么
为了保证饮食平衡，科普建议使用“健康餐盘饮食法”，其中包括：
餐盘的一半是无淀粉蔬菜
四分之一是全谷物/含淀粉蔬菜
四分之一是手掌大小的精益蛋白质
科普说：“比如，餐盘中一半装春季什锦沙拉，一大勺黑醋油醋汁，一杯糙米，四盎司烤鸡肉。甜品可以是一份水果，例如一杯混合莓果或一个小橘子。”（财富中文网）
译者：刘进龙
审校：汪皓
早起的鸟儿有虫吃，但这种逻辑是否也适用于早吃晚饭？
有人在晚上7点之后就不再吃东西，也有人经常在深夜吃饭。哪种做法是正确的？事实证明，这两种做法都不正确。美国克利夫兰医学中心（Cleveland Clinic）的人类营养学中心（Center for Human Nutrition）的注册营养师凯拉·科普认为，每天最后一餐的理想用餐时间并不存在。此外，更重要的是饮食搭配，而不是用餐时间。
科普说：“用餐时间并不能决定人体如何利用或存储食物。没有任何研究表明早吃晚餐比深夜吃晚餐更健康。无论你想增肥还是减肥，关键在于人体摄入的卡路里，而不是摄入这些卡路里的时间。”
什么时候吃晚餐
科普建议，有一种良好的做法是，不要超过三至四个小时不吃东西。例如，如果你在中午左右吃午餐，那么最好就在下午3点左右补充一些零食，在晚上6至7点之间吃晚餐。
但如果你在用餐结束后容易出现胃酸反流或胃灼热，则更早吃晚饭对你有好处。一项研究显示，2型糖尿病患者也应该早用晚饭，因为晚饭时间太晚可能引发糖尿病并发症。深夜用餐还会加剧脂肪堆积，提高肥胖风险。
一般而言，专家建议用餐后等待三至四个小时再睡觉。
科普解释称：“在饥饿信号方面，人体生物钟确实会产生重要影响。因此，每天最好定时连续吃早餐、午餐和晚餐，不要跳过任何一顿饭。”
有规律的睡眠和饮食是健康生活方式的关键。
美国印第安纳州睡眠中心（Indiana Sleep Center）的医学总监、SleepFoundation.org的专家，以及《睡眠治愈法：获得优质睡眠的七个简单步骤》（Sleep to Heal: 7 Simple Steps to Better Sleep）一书的作者之一阿比纳夫·辛格博士之前曾经对《财富》杂志表示：“优质睡眠是保持最佳健康状况的基础。即使保证最佳营养摄入和体育锻炼，如果没有良好的睡眠，它们的效果也会大打折扣。睡眠对新陈代谢健康、免疫健康、肌肉修复、最佳大脑功能和心理健康都至关重要。优质睡眠不仅能够延长寿命，还可以提升生活品质。”
晚饭吃什么
为了保证饮食平衡，科普建议使用“健康餐盘饮食法”，其中包括：
餐盘的一半是无淀粉蔬菜
四分之一是全谷物/含淀粉蔬菜
四分之一是手掌大小的精益蛋白质
科普说：“比如，餐盘中一半装春季什锦沙拉，一大勺黑醋油醋汁，一杯糙米，四盎司烤鸡肉。甜品可以是一份水果，例如一杯混合莓果或一个小橘子。”（财富中文网）
译者：刘进龙
审校：汪皓
The early bird may get the worm, but does the same logic apply to eating dinner early?
There are people who don’t eat after 7 p.m. and there are those who regularly dine well into the evening. But which group is right? Well, as it turns out, neither. According to Kayla Kopp, a registered dietician at Cleveland Clinic’s Center for Human Nutrition, there is no ideal time to eat your last meal of the day. Additionally, what’s more important is what you’re eating versus when you eat it.
“The clock does not determine how our bodies utilize or store food,” says Kopp. “There is no research that indicates it is healthier to consume an early dinner compared to a dinner later at night. Whether you are trying to gain or lose weight, it really matters how many calories you are consuming, not necessarily the timing of these calories.”
When to eat dinner
A good rule of thumb, Kopp suggests, is not to go more than three to four hours without eating. For example, if you eat lunch around noon, it would be a good idea to have a snack around 3 p.m. and dinner between 6 and 7 p.m.
If, however, you are prone to acid reflux or heartburn after eating, then you may benefit from an earlier dinnertime. People with type 2 diabetes may also benefit from an earlier dinnertime as later dinners can lead to diabetic complications, according to one study. Late-night eating can also cause increased fat storage, which could lead to higher risk of obesity.
Generally speaking, experts advise waiting three to four hours after a meal before going to sleep.
“Your circadian rhythm does play a large role when it comes to hunger cues,” explains Kopp. Because of this, it is best to try to consume breakfast, lunch and dinner on a consistent, regular basis every day without skipping meals.”
Keeping a regular sleep and eating schedule is essential to a healthy lifestyle.
“Quality sleep is the foundation on which optimal health is built. Even if nutrition and exercise are at their best, without proper sleep their benefits are greatly reduced,” Dr. Abhinav Singh, medical director, Indiana Sleep Center, expert at SleepFoundation.org, and coauthor of Sleep to Heal: 7 Simple Steps to Better Sleep, previously told Fortune. “Sleep is important for metabolic health, immune health, muscle repair, optimal brain function, and mental health. Optimal sleep not only adds years to your life, but life to your years.”
What to eat for dinner
To ensure you’re eating a well-balanced meal, Kopp suggests using the “healthy plate method,” which consists of the following:
Half of your plate has non-starchy vegetables
One-fourth of your plate contains a whole grain/starchy vegetable
One-fourth of your plate contains a palm-size serving of lean protein
“One example may look like this: a half plate of spring mixed salad with one tablespoon balsamic vinaigrette, one cup of brown rice, and four ounces of grilled chicken,” says Kopp. “For dessert, try including a serving of fruit like one cup of mixed berries or a small orange.”
