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How the speed of eating affects our health

吃东西的速度对我们的健康有何影响

文字稿

Could eating fast make you gain more weight?

吃得太快会让你增重吗？

（Source: Kyushu University, Japan）
Research suggests people who eat faster tend to have a higher body weight.

（来源：九州大学）
研究表明吃得更快的人往往体重也会更重。

So how fast are we talking?

那么，怎么样算是吃得太快了？

It takes around 20 minutes from when we start eating for the brain to register that we've had enough.

从我们开始吃东西时算起，大约需要二十分钟大脑才会意识到我们已经吃饱了。

So if you're rushing your meal, you might unwittingly overeat.

所以，如果你吃饭吃得太快，你可能会在不经意间吃得过多。

（Source: University of Bristol, UK）
In one small study, people who ate the same meal in 24 minutes instead of six said they felt fuller with lower levels of the hunger hormone ghrelin found in their blood. And, they ate about 100 fewer calories' worth of snacks three hours later.

（来源：布里斯托大学）
在一个小规模研究中，用 24 分钟吃完一顿饭的人比用六分钟吃完同一顿饭的人饱腹感更强，血液中控制饥饿的荷尔蒙胃促生长素的含量也更低。并且，他们也比吃得快的人在用餐三小时后少吃了热量为 100 卡路里的零食。

（Source: Hunan Normal University, China; University of Manitoba, Canada）
Studies have also linked fast eating with higher rates of belly fat, blood pressure, and metabolic problems like type 2 diabetes.

（来源：湖南师范大学；曼尼托巴大学）
研究还发现，腹部脂肪多、血压高，以及患2型糖尿病等代谢问题的概率高也和吃东西速度快有关。

（Source: Kyoto Women's University, Japan）
A small Japanese study found higher peaks of blood sugar in healthy women who took 10 minutes to eat a meal instead of 20.

（来源：京都女子大学）
日本的一个小规模研究发现健康女性十分钟吃完一顿饭比花二十分钟吃完饭的血糖峰值更高。

Consistently high blood sugar can lead to things like cardiovascular problems in people with and without diabetes.

长期高血糖可能导致人出现心血管问题，不论是否患有糖尿病。

Now, if all this makes you want to eat more slowly, nutritionists have some tips, like using smaller spoons, consciously chewing more, and taking a sip of water in between mouthfuls.

如果以上的信息让你想吃得更慢一点，营养学家们提出了一些建议，比如使用更小的勺子、注意细嚼慢咽或者在大口吃东西的间歇喝口水。

Of course, if you're worried your eating speed might be related to an eating disorder, it would be a good idea to seek medical advice.

当然，如果你担心你吃东西的速度和某种饮食障碍有关，最好就此寻求医生的建议。