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世界第一名校哈佛大學研究出的最佳飲食黃金比例原則
飲食的學問非常大，不只要在意攝取了多少的熱量跟份量
還要在意營養是否均衡，飲食結構的比例尤為重要
不管你是新手還是老手都應該要好好知道的飲食大方向原則
https://truehealth.com.tw/2016/05/harvard-diet-plate/
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🔥 How to Eat if You Want Better Sleep
怎麼吃才能睡得更好
😴To understand how food affects sleep, you need to understand what happens to the body when it slumbers. Body functions slow while the brain remains active. Body temperature drops; pulse, breathing and blood pressure slow. Muscles relax. The body produces and regulates hormones. Your diet can determine that these functions work normally for an undisturbed sleep.
想知道食物是如何影響睡眠的，首先得瞭解身體在睡眠時會發生什麼事。人在睡覺時，身體功能會變慢，但大腦仍然活躍。身體的體溫下降，脈搏和呼吸放緩，血壓下降， 肌肉放鬆。人體會產生激素，並調節激素的水平。飲食決定了上述身體機能正常工作，使睡眠不受干擾。
-slumber: 睡眠
-regulate: 調節
-determine: 決定
💤
As important as what you eat: when you eat, said Dr. Charles Czeisler, chief, Division of Sleep and Circadian Disorders, Brigham and Women’s Hospital at Harvard Medical School. Dr. Czeisler’s research in conjunction with his colleague Dr. Frank Scheer has found that eating while following an abnormal sleep/wake cycle (sleeping during the day and working at night, for example) leads to “50% increased risk of transitioning to diabetes as a result of disrupted sleep rhythms and diet shifts.”
哈佛大學醫學院附屬的布列根和婦女醫院睡眠與晝夜節奏紊亂症醫學部主任查爾斯·切斯勒說，進食時間與吃進什麼食物同等重要。他與同事弗蘭克·舍爾醫生共同進行的一項研究發現，如果人們睡眠/覺醒周期不正常(比如白天睡覺、晚上工作)，其飲食會因為睡眠節奏中斷和飲食變化，導致患糖尿病的風險上升50%。
- in conjunction with: 與…一起（共事）
-transition to sth.: 從…轉變為…
-disrupt: 破壞；干擾；中斷
🍽Dr. Czeisler cited a 2016 study by the University of Chicago, which concluded that eating too late causes the body to “work” the digestive system while it should be resting, causing body temperature to rise and blood sugar to drop too low, shifts that will ultimately disturb sleep.
切斯勒引用芝加哥大學(University of Chicago)2016年一項研究的結論，該研究指出，太晚進食會導致身體在應該休息的時候啟動消化系統，導致體溫升高和血糖降得太低，這些變化最終會擾亂睡眠。
-cite: 引用
-shift: 變化；調整
-disturb: 干擾；擾亂
未完待續...
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❓❓多益模擬題❓:
Studies have shown that one’s diet—when and what they eat—can __________ that their body works normally for an undisturbed sleep. Eating too late ultimately ________ their sleep rhythm.
🙋🏻♀️🙋🏼♀️
A. determines / disturb
B. determined / disrupts
C. determine / disrupts
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// the Harvard group behind this study have reported is that there is an inverse association between gluten intake and type 2 diabetes risk. This means that the less gluten found in a diet, the higher the risk of developing type 2 diabetes//
說法永遠日新月異。
蛋、脂肪、油、糖、澱粉等等，曾先後成為恐怖份子，又慢慢有平反解說，科學家的研究發現，像風水佬呃你十年八年，然後又另一套學說取而代之。
外國心水清者、熟知商業宏觀操作者，視之為大企業的「軟吹風」，暗推廣，為新飲食潮流藍海推波助瀾，坐網漁人之大利，也就是「游說業」之技。
我一般視作參考，均衡飲食，適可而止，蛋、肪、油、糖、澱、酒、gluten，不避不戒不濫，安然攝取，so far 冇穿冇爛。
