随着生活节奏的加快以及日常习惯的差异，有些朋友无法做到按时、按顿地吃饭，甚至连“规律吃三餐”都成了奢望。

Fast-paced lifestyles and varying habits mean that many struggle to eat on time or regularly, making "three regular meals a day" a luxury for some.

一天三顿饭，少吃哪顿最伤身？

2022年，来自中国华中科技大学同济医学院、美国爱荷华州立大学等的前瞻性研究显示——一天三顿饭都不能忽略，少吃哪顿都对寿命有影响！

这项研究涉及了2.4万人。与一天三顿饭相比，每天就吃一顿饭的人增加30%的全因死亡风险，增加83%的心血管病死亡风险；每天吃两顿饭的人，增加7%的全因死亡风险和10%的心血管死亡风险。

Skipping meals may significantly reduce longevity, according to a 2022 study conducted by researchers from Tongji Medical College of Huazhong University of Science and Technology and Iowa State University. The study, which tracked 24,000 participants, found that eating only one meal per day increased the risk of all-cause mortality by 30 percent and cardiovascular disease (CVD) mortality by 83 percent. Eating two meals per day increases the risk of all-cause mortality by 7 percent and CVD mortality by 10 percent.

1.significantly  [sɪɡ'nɪfɪkəntli] adv. 意义深远地；重要地；显著地 （专升本词汇significant的副词变形）

例句：Eating more vegetables can significantly improve your health.

多吃蔬菜能显著改善你的健康状况。——《剑桥英语辞典》

2. longevity [lɒn'dʒevəti] n. 长寿；寿命（专升本词汇long的名词变形）

例句：Proper rest and enough sleep contribute to longevity.
适当的休息和足够的睡眠有益于长寿。——《剑桥英语辞典》

3.participant [pɑː'tɪsɪpənt] n. 参与者 （专升本词汇participate的名词变形）

例句：He has been an active participant in the discussion.

他一直是讨论的积极参与者。——《牛津高阶英汉双解词典》

4. mortality [mɔː'tæləti] n. 死亡率；死亡数目

例句：If this disease spreads, the doctors fear that there'll be a high mortality.
如果这种病传播开来，医生们担心死亡率将会很高。——《剑桥英语辞典》

饥一顿饱一顿，拖垮全身

饥一顿饱一顿、不按点吃饭不仅伤胃，还会对免疫力造成损害。

人体免疫系统有70%的工作需要在肠道中完成。肠道充满了免疫细胞、免疫球蛋白（攻击病菌的抗体）和细菌，承担着抵御疾病的重任。

Irregular eating patterns harm not only the stomach but also the immune system. Approximately 70 percent of the human immune system operates in the gut, which contains immune cells, immunoglobulins (antibodies), and beneficial bacteria crucial for disease defense.

5. irregular [ɪ'reɡjələ(r)] adj. 不规则的；不整齐的（专升本词汇regular的否定形式）

例句：Releasing the goods without an invoice is most irregular.

没有发货清单就发货是非常不规范的。——《剑桥英语辞典》

6. immune [ɪ'mjuːn]  adj. 免疫的；免除的

例句：He seems to be immune to colds - he just never gets them.

他好像对感冒具有免疫力——他从不感冒。——《剑桥英语辞典》

人体的肠道免疫功能有昼夜节律，这种规律就和吃饭时间有关。

每天按时进食，身体激活肠道免疫系统的动作就会规律；饥一顿饱一顿，肠道免疫系统会紊乱，该活跃时不活跃，该休息时过度紧张，从而造成肠道慢性炎症，人体的消化吸收功能跟着受影响。

一方面容易出现消化不良，同样的食物，得到的营养可能大幅度减少，从而降低全身抗病力；另一方面，进食混乱会影响到肠道菌群，而菌群状态与身体的免疫功能息息相关。

Regular meals help maintain a rhythmic activation of the gut immune system. In contrast, irregular eating disrupts this system, causing low activity when it's needed and hyperactivity during rest, potentially leading to chronic enteritis and impaired digestion and nutrient absorption. This disruption can also alter the gut microbiota, which plays a key role in immune function.

7.activation [ˌæktɪ'veɪʃn] n. 激活；催化作用（专升本词汇active的名词变形）

例句：You will be sent an account activation email.

你会收到一封帐户激活邮件。——《剑桥英语辞典》

8.disrupt [dɪs'rʌpt] vt. 干扰；打断；妨碍

 例句：Heavy snow disrupted travel into the city this morning.

今晨的大雪扰乱了入城交通系统的正常运行。——《剑桥英语辞典》

一日三餐，有个“黄金比例”

正常的成年人一天所需的能量，男性约为2250大卡，女性约为1800大卡。

中国营养学会发布的《中国居民膳食指南2022》中建议：早餐应占全天总能量的25%～30%，午餐占30%～40%，晚餐占30%～35%。

For healthy adults, the daily energy requirement is approximately 2,250 kcal for men and 1,800 kcal for women. The Dietary Guidelines for Chinese Residents 2022 recommend distributing daily energy intake as follows: breakfast should account for 25—30 percent, lunch 30—40 percent, and dinner 30—35 percent of total daily calories.

9.recommend [ˌrekə'mend] vt. 推荐, 介绍, 赞许某人[某事物]劝告, 建议(特质等)使…显得可取（专升本词汇）

例句：She has been recommended for promotion.

已经有人推荐给她升职。——《剑桥英语辞典》

学会这几招，吃饭更健康

1. 主食：多吃“跨界主食”

中国医科大学航空总医院临床营养科医生张田曾指出，日常血糖高的人适宜选择升血糖指数较低的主食，如极少加工的粗粮，煮过的整粒小麦、大麦及黑麦、麦麸、硬质小麦粉面条等。可以多选一些“跨界”主食，如土豆、山药、藕、茨菇等。

To eat healthier, start by choosing low-glycemic staples such as whole grains and "cross-category" foods like potatoes, yams, lotus roots, and arrowhead.

10.healthier ['helθiər] adj. 更健康的，更健壮的（专升本词汇healthy的比较级）

例句：Regular exercise can lead to a healthier heart.

规律锻炼可以使心脏更健康。——《牛津高阶英汉双解词典》

图源：视觉中国

2. 蔬菜：多选叶茎类蔬菜

营养师郝孟忠曾刊文指出，控制血糖最为重要的营养素是膳食纤维，而在各种蔬菜中，叶茎蔬菜的膳食纤维含量更为丰富。这些蔬菜，是控糖的好帮手。

Incorporate more leafy and stem vegetables, which are rich in dietary fiber and help regulate blood sugar.

11.regulate  ['reɡjuleɪt] vt. 调整；校准；管理；控制

  例句：Her mother strictly regulates how much TV she can watch.

她妈妈严格控制她看电视的时间。——《剑桥英语辞典》

3. 肉类：首选“鱼贝”类

浙江杭州市第一人民医院营养科主任杨任华曾指出，红肉和禽肉摄入较多的参与者糖尿病患病风险增加，鱼贝类摄入不增加相关风险。将红肉换为鱼贝类后，相关风险降低。

For protein, fish and shellfish are preferable to red or poultry meat, as they are associated with a lower risk of diabetes.

12. associate  [ə'səʊʃieɪt] vt. 联想；联合n. 伙伴；同事；同伴adj. 副的；共事的

  例句：Most people associate this brand with good quality.

大多数人把这个品牌和优良品质联系在一起。——《剑桥英语辞典》

4. 烹饪：烹饪方式要清淡

清华大学第一附属医院内分泌科副主任医师李红梅2016年在健康时报刊文指出，菜品尽量点蒸煮的而少油炸食物，可多食用含糖少的蔬菜，用水煮后加一些佐料拌着食用。如果合并有高血压，低盐饮食计划，也可以要求厨师在食物中少添加食盐。

Cooking methods should be kept light — steaming or boiling is preferable to frying. Also, aim to reduce your intake of salt and sugar, especially if you have high blood pressure.

13. aim [eɪm] v. (以……) 瞄准；针对：以…为目标[目的] n.瞄准：目标，目的 （专升本词汇）

例句：I aim to be a lawyer.

我要当个律师。——《剑桥英语辞典》