要在早餐后喝咖啡，尤其是晚上睡不好的时候

要在早餐后喝咖啡，尤其是晚上睡不好的时候

A strong coffee after a poor night's sleep is the kick-start many people need in the morning but new research suggests that it might be best to have a bite to eat first.

很多人在睡不好觉后，早上喝一杯浓咖啡是提神的好方法，但最新研究表明，最好还是先吃点东西。

A study has found that drinking coffee first thing can have a negative effect on blood sugar control -- a risk factor for diabetes and heart disease.

一项研究发现，首先喝咖啡会对血糖控制产生负面影响，而血糖控制是糖尿病和心脏病的风险因素。

"We know that nearly half of us will wake in the morning and, before doing anything else, drink coffee -- intuitively the more tired we feel, the stronger the coffee," said Professor James Betts, professor and co-director of the Centre for Nutrition, Exercise and Metabolism at the University of Bath in the UK, in a press statement.

英国巴斯大学营养、运动和代谢中心教授兼联合主任詹姆斯·贝蒂斯教授在新闻声明中说：“我们知道，我们中有近一半人早上醒来，在做任何其他事情之前，喝咖啡——直觉上我们感觉越累，咖啡就越浓。”。

"Up until now we have had limited knowledge about what this is doing to our bodies, in particular for our metabolic and blood sugar control."

“到目前为止，我们对这对我们身体的影响知之甚少，尤其是对我们的新陈代谢和血糖控制。”

For their study, researchers at the University of Bath got 29 healthy men and women to take part in three different overnight experiments, with at least a week between them.

在这项研究中，巴斯大学的研究人员让29名健康的男性和女性参加三个不同的通宵实验，至少间隔一周。

In one, the participants had a normal night's sleep, roughly from 11 p.m. to 7 a.m., and were asked to consume a sugary drink on waking in the morning.

在其中一项实验中，参与者在晚上11点到早上7点的正常睡眠，并被要求在早上醒来后喝一杯含糖饮料。

They then experienced a disrupted night's sleep, where the researchers woke them every hour for five minutes by sending them text messages to which they had to respond -- and upon waking were given the same sugary drink.

然后，他们夜间睡眠被打断，研究人员每隔一小时花5分钟给他们发短信叫醒他们，他们必须对短信做出回应，醒来后给他们喝同样的含糖饮料。

On another night, participants experienced the same sleep disruption but this time were first given a strong black coffee 30 minutes before consuming the sugary drink.

在另一个晚上，参与者的睡眠同样被打断，但这一次他们在喝含糖饮料前30分钟先喝了一杯浓黑咖啡。

The glucose drink mirrored same amount of calories as a typical breakfast.

这款葡萄糖饮料的卡路里含量与一份典型的早餐相同。

They found that one night of disrupted sleep did not worsen the participants blood glucose and insulin responses when compared to the normal night's sleep -- although previous research has suggested that losing many hours of sleep or many nights of poor sleep can have a negative effect.

他们发现，与正常的夜间睡眠相比，睡眠中断一个晚上并不会使参与者血糖和胰岛素反应恶化——尽管先前的研究表明，失去多个小时的睡眠或许多晚上睡眠不佳可能会产生负面影响。

However, strong black coffee consumed before breakfast substantially increased the blood glucose response by around 50% -- suggesting that relying on coffee after a bad night to stop feeling sleepy could limit your body's ability to tolerate the sugar in your breakfast.

然而，早餐前喝浓黑咖啡会显著增加约50%的血糖反应——这表明，在一个糟糕的晚上依靠咖啡来停止困倦可能会限制你的身体对早餐糖分的耐受能力。

"Most breakfasts are rich in carbohydrate (often sugar), so it is fair to suggest that the same effect would persist for other typical breakfast foods," he said.

他说:“大多数早餐富含碳水化合物(通常是糖)，所以可以公平地说，其他典型的早餐食品也会有同样的效果。”

"Of course, if you did consume a breakfast that was lower in carbohydrate, especially sugar, then that would certainly reduce (or even remove) the blood glucose spike we see after eating."

“当然，如果你吃的早餐碳水化合物含量较低，尤其是糖的含量较低，那肯定会降低(甚至消除)我们饭后看到的血糖峰值。”

One reassuring takeaway from the study was that one night of disrupted sleep doesn't have much affect on your metabolic control, he said.

他说，这项研究得出的一个令人欣慰的结论是，睡眠中断一个晚上不会对你的代谢控制产生太大影响。

He said it may be advisable for people not to consume a strong coffee within the hour before a carb-rich breakfast. While the team used black coffee for the experiment, he said that the same effect would likely be seen with a latte or flat white.

他说，建议人们在富含碳水化合物的早餐前一小时内不要喝浓咖啡。他说，虽然实验中使用的是黑咖啡，但拿铁咖啡或白咖啡也可能会产生同样的效果。

"Milk would have complicated the comparisons by providing additional nutrients," he said. "I suspect the effect of caffeine per se would be the same had milk been included because the physiological effects of caffeine are quite potent," he said via email.

他说:“牛奶会提供额外的营养，使比较变得复杂。”他在电子邮件中说:“我怀疑如果把牛奶也包括在内，咖啡因本身的影响也会是一样的，因为咖啡因的生理作用是相当强大的。”

Whether coffee is good for you or not has been one of medicine's big debates. A massive review of the scientific literature on coffee published in the British Medical Journal in 2017 found that drinking three to four cups of black coffee a day provides the most health benefits overall.

咖啡是否对你有益一直是医学界争论的焦点之一。2017年发表在《英国医学杂志》上的大量关于咖啡的科学文献综述发现，每天喝三到四杯黑咖啡总体上对健康益处最大。