本集內容
How the speed of eating affects our health
吃東西的速度對我們的健康有何影響
文字稿
Could eating fast make you gain more weight?
吃得太快會讓你增重嗎？
（Source: Kyushu University, Japan）
Research suggests people who eat faster tend to have a higher body weight.
（來源：九州大學）
研究表明吃得更快的人往往體重也會更重。
So how fast are we talking?
那麼，怎麼樣算是吃得太快瞭？
It takes around 20 minutes from when we start eating for the brain to register that we’ve had enough.
從我們開始吃東西時算起，大約需要二十分鐘大腦才會意識到我們已經吃飽瞭。
So if you’re rushing your meal, you might unwittingly overeat.
所以，如果你吃飯吃得太快，你可能會在不經意間吃得過多。
（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.
（來源：佈裡斯托大學）
在一個小規模研究中，用 24 分鐘吃完一頓飯的人比用六分鐘吃完同一頓飯的人飽腹感更強，血液中控制饑餓的荷爾蒙胃促生長素的含量也更低。並且，他們也比吃得快的人在用餐三小時後少吃瞭熱量為 100 卡路裡的零食。
（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.
（來源：湖南師范大學；曼尼托巴大學）
研究還發現，腹部脂肪多、血壓高，以及患2型糖尿病等代謝問題的概率高也和吃東西速度快有關。
（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.
（來源：京都女子大學）
日本的一個小規模研究發現健康女性十分鐘吃完一頓飯比花二十分鐘吃完飯的血糖峰值更高。
Consistently high blood sugar can lead to things like cardiovascular problems in people with and without diabetes.
長期高血糖可能導致人出現心血管問題，不論是否患有糖尿病。
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.
如果以上的信息讓你想吃得更慢一點，營養學傢們提出瞭一些建議，比如使用更小的勺子、註意細嚼慢咽或者在大口吃東西的間歇喝口水。
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.
當然，如果你擔心你吃東西的速度和某種飲食障礙有關，最好就此尋求醫生的建議。
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