2020上半年翻譯資格考試二級(jí)筆譯提升習(xí)題一

When We Eat, or Don’t Eat, May Be Critical for Health

Nutrition scientists have long debated the best diet for optimal health. But now some experts believe that it’s not just what we eat that’s critical for good health, but when we eat it.

A growing body of research suggests that our bodies function optimally when we align our eating patterns with our circadian rhythms. Studies show that chronically disrupting this rhythm – by eating late meals or nibbling on midnight snacks, for example – could be a recipe for weight gain and metabolic trouble.

That is the premise of a new book, “The Circadian Code,” by Satchin Panda, a professor at the Salk Institute and an expert on circadian rhythms research. Dr. Panda argues that people improve their metabolic health when they eat their meals in a daily 8- to 10-hour window, taking their first bite of food in the morning and their last bite early in the evening.

This approach, known as early time-restricted feeding, stems from the idea that human metabolism follows a daily rhythm, with our hormones, enzymes and digestive systems primed for food intake in the morning and afternoon. Many people, however, snack and graze from roughly the time they wake up until shortly before they go to bed. Dr. Panda has found in his research that the average person eats over a 15-hour or longer period each day, starting with something like milk and coffee shortly after rising and ending with a glass of wine, a late night meal or a handful of chips, nuts or some other snack shortly before bed.

That pattern of eating, he says, conflicts with our biological rhythms.

Scientists have long known that the human body has a master clock in the brain, located in the hypothalamus, that governs our sleep-wake cycles in response to bright light exposure. A couple of decades ago, researchers discovered that there is not just one clock in the body but a collection of them. Every organ has an internal clock that governs its daily cycle of activity.

During the day, the pancreas increases its production of the hormone insulin, which controls blood sugar levels, and then slows it down at night. The gut has a clock that regulates the daily ebb and flow of enzymes, the absorption of nutrients and the removal of waste. The communities of trillions of bacteria that comprise the microbiomes in our guts operate on a daily rhythm as well. These daily rhythms are so ingrained that they are programmed in our DNA: Studies show that in every organ, thousands of genes switch on and switch off at roughly the same time every day.

“We’ve inhabited this planet for thousands of years, and while many things have changed, there has always been one constant: Every single day the sun rises and at night it falls,” Dr. Panda said. “We’re designed to have 24-hour rhythms in our physiology and metabolism. These rhythms exist because, just like our brains need to go to sleep each night to repair, reset and rejuvenate, every organ needs to have down time to repair and reset as well.”

吃什么很重要，什么時(shí)候吃也一樣

長(zhǎng)期以來(lái)，營(yíng)養(yǎng)學(xué)家們一直在爭(zhēng)論對(duì)于理想的健康狀況而言，最佳的日常飲食是什么。但是如今一些老師認(rèn)為，重要的不僅僅是吃什么，還有什么時(shí)候吃。

越來(lái)越多的研究表明，當(dāng)飲食模式與生物鐘相匹配時(shí)，我們的身體能夠以最佳狀態(tài)運(yùn)轉(zhuǎn)。長(zhǎng)期打亂這種規(guī)律，例如吃得很晚或是在深夜吃一點(diǎn)零食，都可能導(dǎo)致體重增加并產(chǎn)生新陳代謝問(wèn)題。

以這樣的結(jié)論為前提，索爾克研究所教授及人體晝夜節(jié)律研究方面老師的薩欽·潘達(dá)在新書《節(jié)律密碼》中提出，把每天的可進(jìn)食時(shí)段控制在8-10個(gè)小時(shí)之內(nèi)，即在早晨吃第一頓、傍晚吃最后一頓，有助于提升人們的新陳代謝健康。

這一方法也被稱為“提早限時(shí)進(jìn)食法”，它源于人類的新陳代謝遵循日常節(jié)律，即我們體內(nèi)的激素水平、酶以及消化系統(tǒng)都更傾向于在早晨和下午進(jìn)食這一理念。然而很多人大約從早晨醒來(lái)一直到睡前都在吃東西。潘達(dá)博士在他的研究中發(fā)現(xiàn)，平均人們每天在長(zhǎng)達(dá)15個(gè)小時(shí)或更長(zhǎng)的時(shí)段內(nèi)進(jìn)食，通常是早晨起來(lái)喝一杯牛奶或咖啡，睡前再喝一杯酒、吃頓夜宵，或是一大把薯片、堅(jiān)果等其他零食。

潘達(dá)教授說(shuō)，這種飲食模式與我們的生物節(jié)律相違背。

科學(xué)家們?cè)缇桶l(fā)現(xiàn)人類大腦中存在一個(gè)主生物鐘，它位于下丘腦，能夠?qū)α凉膺M(jìn)行反饋，從而控制睡眠和清醒的周期。幾十年前，研究者們發(fā)現(xiàn)人體內(nèi)存在大量的生物鐘，而不是僅有一個(gè)。每個(gè)器官都有一個(gè)內(nèi)在的生物鐘，掌管著它的日常活動(dòng)周期。

白天，胰腺會(huì)增加胰島素的分泌，用以控制血糖水平，而到了晚上這一過(guò)程就會(huì)減慢。腸道也有一個(gè)生物鐘，用以管理每天酶的分泌量的起伏、營(yíng)養(yǎng)的吸收以及廢物的排出。我們腸道內(nèi)數(shù)以億計(jì)的細(xì)菌構(gòu)成的菌群也以日節(jié)律運(yùn)轉(zhuǎn)。這些日節(jié)律是如此根深蒂固，以至于它們被寫入了我們的基因：研究表明，在每個(gè)器官當(dāng)中，成千上萬(wàn)的基因都在每天大約同一時(shí)刻工作和休息。

“我們?cè)谶@個(gè)星球上居住了數(shù)千年，盡管很多事情發(fā)生了變化，但是仍有一件事是永恒的，那就是每天太陽(yáng)都會(huì)照常升起和落下。”潘達(dá)教授說(shuō)。“我們?cè)谏砗痛x上被設(shè)定好擁有以24小時(shí)為周期的節(jié)律。這些節(jié)律之所以存在，是因?yàn)榫拖裎覀兊拇竽X每晚需要修復(fù)、重啟和恢復(fù)活力一樣，每個(gè)器官也需要有休息時(shí)間來(lái)修復(fù)和重啟。

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