各位好。
话说今天早上你吃早饭了吗?不吃的话,妈妈的唠叨模式是否已经开启?是不是连你自己都开始相信不吃早饭确实对身体不好?
实际上关于这方面的道理随处可见,像什么“早餐是一天中最重要的一顿”,“早饭得吃得像皇帝”,“不吃早饭要得胆结石”,但是最具有杀伤力的还是那句“不吃早饭就会长胖”。
各位听过今天这期保证你可以摆脱不吃早饭的负罪感,顺便积累一波应对妈妈唠叨的科学依据,毕竟我们今天选的这篇文章可是出自百科全书界的权威英国 DK 出版的一本很有意思的书——The Science of Living(《生活的科学》)。而且很有内涵的是这本书的小标题叫做反思你生活日常的219 个理由(219 Reasons To Rethink Your Daily Routine ),说白了就是要用科学道理来破除我们日常生活里一些信以为真却又似是而非的观念,比如大家都觉得早饭是一天中最重要的一顿,再比如像我们今天要讲的 Will skipping breakfast make me fat?(不吃早饭到底会不会让我长胖?)
需要本期讲义以及原文的朋友,
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Will skipping breakfast make me fat?   
The good news for breakfast dodgers is that piling on pounds isn't inevitable – as long as you control those high-calorie cravings and stay active.       
不吃早餐会让我长胖吗?
对于不吃早饭的人来说,一个好消息就是由此可能造成的体重增加并非不可避免——只要你能控制住对高热量食品的饮食欲望,并且保持运动。
skip /skɪp/ v. 跳过,略过
○ skip ad in 5 seconds 5 秒后跳过广告
dodge /dɒdʒ/ v. 躲开,逃避
○ He'd caught her dodging fares on the underground. 他曾抓到她在地铁上逃票。
pile /paɪl/ v. 堆积,积聚
○ Over Christmas I really piled on the pounds with all that chocolate. 圣诞节期间,吃了那么多巧克力,我真的发胖了。
craving /ˈkreɪvɪŋ/ n. 渴望
○ a craving for chocolate 想吃巧克力的强烈愿望
不吃早饭可能会帮你减肥
Research shows that although avoiding breakfast will make you hungrier and you might make up for that with a bigger lunch, this won't necessarily make you "fatter" – on average, those who skip breakfast don't eat more across the whole day than if they didn't skip it. Some researchers have found that you may even eat fewer calories overall, and end up using your body's fat reserves for energy, which can actually help you lose weight.     
有研究表明,尽管不吃早饭会让你变得更饿,于是为了补偿这顿早饭,午饭就可能吃更多,但这种做法并不一定会让你变得更胖。平均来看,就算早上不吃中午多吃,全天摄入的食物总量并不会比用过早饭的一天吃进去更多。有些研究人员发现,不吃早饭的人可能摄入的卡路里总量更少,到头来反倒需要消耗体内储藏的脂肪来提供能量。这样实际上不但不会长胖,反而能帮助你减肥。
make up for 弥补,补足
○ What we lack in speed, we make up for in endurance. 我们的耐力优势弥补了我们在速度上的不足。
end up 结果,到头来
○ He came round for a coffee and we ended up having a meal together. 他本是来喝咖啡的,结果我们还一起吃了饭。
reserve /rɪˈzɜːv/ n. 储备,储量
○ The Gulf has 65 per cent of the world's oil reserves. 海湾地区拥有全世界 65%的石油储藏。
不吃早饭会影响运动、饮食等生活习惯
However, weight isn't the only consideration: studies show that breakfast-skippers are likely to exercise less. This may be because they have lower energy levels – after eight hours or so without food, the body will have used up most of its stores of easy-to- access energy during sleep. Morning fasters are also more likely to have unhealthy, but appetite-suppressing habits, such as smoking or drinking a lot of coffee.
然而,体重并非唯一的考量:研究表明,不吃早餐的人通常运动量也更少。这可能是因为他们的能量水平较低——在大约 8 个小时不进食的情况下,身体会在睡眠期间耗尽大部分容易获得的能量储备。不吃早饭的人更可能同时还有一些不健康的并且抑制食欲的习惯,比如吸烟或大量喝咖啡。
fast
/fɑːst/ v. 禁食,绝食,斋戒;n. 断食期,斋戒期

○ They fasted for a further 2 hours, after which they were allowed normal food and fluid intake. 在他们可以正常进食和饮水之前,要再禁食 2 小时。
○ a five-day fast 为期五天的斋戒期
suppress /səˈpres/ v. 阻止,抑制
○ She was unable to suppress her anger. 她没能够压抑怒火。
If you want to ensure that you eat a regular, nourishing breakfast, try preparing it the night before – don't leave it until the morning, when your brain struggles to make good decisions. 
如果你想确保自己能吃上有规律的、富含营养的早餐,不妨试着在前一天晚上就做好准备——不要留到第二天早上,因为这时候大脑很难做出正确的决定。
nourishing
/ˈnʌrɪʃɪŋ/ adj. 有营养的

○ a simple but nourishing meal 简单但富有营养的一餐
不吃早饭没问题,但要注意以下几点
■ Don't overcompensate with a huge lunch, otherwise you'll suffer a post-lunch slump. 
■ Make sure you eat something before you exercise, or you risk "hitting the wall".
■ Don't make up for lack of energy with coffee – it can suppress your appetite and make you jittery
■ 不要用丰盛的午餐过度补偿,否则你会出现午餐后低迷的情况。
■ 运动前肚子里一定要垫点东西,以免虚脱。
■ 不要靠咖啡来补充能量,因为空腹喝咖啡会抑制你的食欲,还会让你心神不宁。
overcompensate /ˌəʊvəˈkɒmpenseɪt/ v. 过分地弥补,过度补救,矫枉过正
○ Zoe overcompensates for her shyness by talking a lot. 佐伊为了弥补她的害羞,说了很多话。
jittery /ˈdʒɪtəri/ adj. 紧张不安的
○ International investors have become jittery about the country's economy. 国际投资者已对该国的经济状况感到紧张不安。
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