吃早飯不胖，不吃早飯纔不胖

The idea that breakfast is the most important meal of the day, especially for those trying to lose weight, may not be true, research suggests.

研究表明， 那些認爲早飯是一天當中最重要的一餐的人，尤其是對於減肥的人來說，這個說法可能並不正確。

A review of studies found that the first meal of the day does not appear to help people shed the pounds and should not necessarily be recommended as a weight-loss strategy.

一項研究表明， 早餐作爲一天當中的第一餐不能幫人們減肥，也不推薦作爲減肥的一項策略。

Previous research has suggested that eating breakfast revs up the metabolism and can help dieters stop overeating later in the day.

以往的研究建議，吃早飯會激活新陳代謝，幫助節食者在一天的晚些時候過度飲食。

The British Dietetic Association (BDA) says it has shown that "people who eat breakfast have more balanced diets than those who skip it, are less likely to be overweight."英國飲食健康協會（The British Dietetic Association）稱：

“吃早飯的人比不吃早飯的人飲食更均衡，不吃早飯的更容易變胖。

But a new review sheds doubt on this idea. It also challenges studies that suggest skipping breakfast can disrupt the body's internal clock and lead to weight gain.

但是一個新的評論對這個想法產生了懷疑。對不吃早飯會打亂生物鐘讓體重增加這一說法提出質疑。

Experts from Monash University in Melbourne, Australia, examined 13 studies related to breakfast and weight in high income countries, including the UK.

來自澳大利亞墨爾本莫納什大學的專家，在包括英國在內的13個高收入過家，13項與早飯研究進行測試。

The pooled results found a very small difference in weight between those who ate breakfast and those who did not, with those who skipped breakfast on average 0.44kg lighter.

這些結果表明，吃早飯和不吃早飯的人體重相差甚微，那些不吃早飯的人平均輕0.44千克。

Those who ate breakfast also ate around 260 more calories per day on average. Therefore, people who skipped breakfast did not compensate by eating more later in the day, the review found.

吃早飯的人平均每天多攝入260卡路里，而且研究發現，那些不吃早飯的人之後也不會多吃作爲補償。

The researchers also found no significant difference in metabolic rates between breakfast eaters and skippers - suggesting there is no evidence that eating breakfast may help with weight loss due to "efficient" burning of calories earlier in the day.

研究人員發現，吃不吃早飯並沒有明顯的差別，由於白天的“有效”卡路里燃燒，沒有證據表明不吃早飯可以減重。

Publishing their findings in the British Medical Journal (BMJ), they said: "This study suggests that the addition of breakfast might not be a good strategy for weight loss, regardless of established breakfast habit. Caution is needed when recommending breakfast for weight loss in adults, as it could have the opposite effect."

他們把研究結果刊登在了《英國醫學期刊》上面，他們說：“不管你是不是有吃早飯的習慣，研究建議吃早餐對於減肥來說不是一個好策略。再給成年人減肥出主意的時候最好不要讓他們吃早飯，這可能會適得其反。”

The study continued: "While breakfast has been advocated as the most important meal of the day in the media since 1917, there is a paucity of evidence to support breakfast consumption as a strategy to achieve weight loss, including in adults with overweight or obesity."

研究還稱：“從1971年開始，早飯就被宣傳爲一天當中最重要的一餐，但是想要對於超重或者肥胖的成年人來說吃早飯作爲減肥的策略來說缺乏證據。

It said eating breakfast regularly could have other important effects, such as improved concentration and attentiveness levels in children.

但是規律地吃早飯，在集中精神和兒童注意力水平方面有很大的影響。

"If you do enjoy breakfast, don't stop, but take a look at what you are having. Breakfast has the potential to be one of the easiest times of the day to eat a balanced meal, and to meet a number of nutrition targets. So a simple breakfast of wholegrain cereal and milk with a glass of unsweetened fruit juice and a cup of tea provides protein, fibre, a raft of vitamins and minerals and plant phytochemicals.

“如果你樂於吃早飯，那麼繼續保持，不過留個心眼瞭解自己到底吃了什麼。早餐可能是來達到各種營養目標一天均衡飲食最容易的時候。簡單的早餐，全麥穀物和牛奶與一杯不甜的果汁，和一杯可以提供蛋白質、纖維、大量的維生素和礦物質和植物物質的茶。"

"If you are someone who can't face breakfast at 7am, take it with you and have breakfast at work. But plan what you have as it's far better to take breakfast with you than to grab a chocolate muffin and a latte from the nearest coffee shop when you get hungry later."

“ 如果你來不及早上7點吃早飯，那你就帶着上班的時候吃。但是你要計劃好吃什麼，這樣總比你之後餓了去就進的咖啡店買一個巧克力麥芬配拿鐵要強多了。”

（翻譯：林潯鷗）