「吃不吃早餐」和肥胖的關係

「吃不吃早餐」和肥胖的關係

邱正宏 景升診所 醫美中心

吃不吃早餐 和肥胖的關係

網路上有一種說法,認為「要減肥一定要吃早餐」、「吃早餐的人比較不會胖」,很多人問我:「邱醫師,我想減肥,到底要不要吃早餐?」

我查詢已發表的醫學論文,以「早餐」和「肥胖」相關論文主題發表的醫學文獻,從1992年到2014年超過26篇,從這些論文的結論看來,可分成幾方面:

一、對兒童來說,有規律吃早餐的小朋友,的確比較不會有肥胖的問題

二、青少年及成人,結論並不一致。馬來西亞、印度和希臘發表的論文,認為吃早餐的人比較沒有肥胖問題,韓國的研究結論則相反,吃不吃早餐和肥胖無關。

這些結論可以從幾方面解釋:

一、規律吃早餐的小朋友,通常家人會比較關注小朋友的營養和健康問題,也會用心幫小朋友準備早餐,經濟水平較高,所以這些小朋友體重比較不會過重。

二、有吃早餐的小朋友,上學後比較不會肚子餓,所以下了課不會亂買零食、含糖飲料或其他高熱量的食物,因此比較不會吃進許過多高熱量的食物。

三、對成人來說,沒有每天一定要早起的問題,有些人可能睡到接近中午才起床,對這些人來說因為工作時間延後,沒吃早餐是很正常的。即便是早上要上班的人,沒吃早餐也會在中午吃正餐,對於總熱量的攝取並不會因為沒吃早餐而亂了套,因此影響不明顯。

四、成人比較會注重外表,一變胖就會控制自己,早餐吃不吃不是重點。

2008年委內瑞拉發表一篇報告

發現早餐吃得多的人,和三餐平均分配的人,在總熱量相同情況下能夠減掉更多的熱量,這篇報告是在國際內分泌學會的會議中發表的,並沒有寫成正式的論文,而且報告中也沒有提出合理的解釋。

如果以人體生理學來看,早上起床後交感神經的工作量開始超越副交感神經,以便應付一天的工作。這時腸胃道的血流和蠕動都會減緩,早餐吃進最大的份量,此時消化和吸收都會減少,800卡的熱量可能只吸收一半。

晚上下了班副交感神經的工作量開始超越交感神經,這時腸胃道的機能轉趨旺盛,如果此時吃進一天中最大的食量,剛好遇到消化和吸收最好的時段,可能將吃進去的熱量全部消化吸收。

所以想減肥的人,在每天吃進相同總熱量時,如果早上多吃一點晚上少吃一點,是可以幫助減肥的。但是請記住,這是指相同的總熱量喔,也就是說早餐增加的同時,午、晚餐的熱量必須減少。如果中餐和晚餐吃的量並沒有減少,為了減肥早餐多吃一些,這樣反而會發胖。

我的看法是,每個人的作息情況不同,早餐吃多了容易使血流往腸胃道集中,腦部的血流減少頭腦的反應會變慢,這對於早上需要集中腦力思考,專注開會的人,反而是不利的,因為吃太飽頭昏昏沈沈會想睡覺。

吃不吃早餐和肥胖的關係結論是:

  1. 早餐吃得少晚餐吃得多的人不必緊張,如果你沒有肥胖的問題代表你的身體已經處在平衡的狀態,犯不著變更你的三餐比例。
  2. 相反的,如果你有肥胖的問題,那麼,在不減少一天的食量和熱量的情況下,減少晚餐分量並增加早餐分量是可行的。

參考資料:

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2 thoughts on “「吃不吃早餐」和肥胖的關係

  1. 不错学习了,谢谢分享!

  2. fun564 說道:

    看起来比较赞

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