饿肚子睡觉和睡前吃夜宵，到底哪个更不健康？

【写在最后】

· 总结：最健康的方式是睡前饿了吃150大卡的高蛋白食物。而饿着肚子睡觉和吃夜宵睡觉都不健康，如果非要说哪一个更不健康，可能还是熬夜吃夜宵的问题大一点。 

· 食欲是一个牵涉多种神经递质以及激素的复杂系统，除了食欲肽以外，瘦素、饥饿素、胆囊收缩素，甚至多巴胺与内啡肽也都会参与其中。比如食欲肽，在吃东西时会促进多巴胺神经元的活动，进一步激发食欲。同时也会激活μ阿片受体与内啡肽结合，产生愉悦和满足感。 

· 从这些食欲肽等激素中，我们也可以看出，掌管食欲的激素，不仅仅与食欲相关。同时还与情绪、睡眠、记忆等等功能有关。所以许多有情绪困扰、睡眠障碍的人，食欲往往也有问题。

参考资料

[1]Kinsey A W, Ormsbee M J. The health impact of nighttime eating: old and new perspectives[J]. Nutrients, 2015, 7(4): 2648-2662.

[2]Spiegel K, Tasali E, Penev P, et al. Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite[J]. Annals of internal medicine, 2004, 141(11): 846-850.

[3]Willie J T, Chemelli R M, Sinton C M, et al. To eat or to sleep? Orexin in the regulation of feeding and wakefulness[J]. Annual review of neuroscience, 2001, 24(1): 429-458.

[4]Sakurai T. The role of orexin in motivated behaviours[J]. Nature Reviews Neuroscience, 2014, 15(11): 719-731.

[5]Chieffi S, Carotenuto M, Monda V, et al. Orexin system: the key for a healthy life[J]. Frontiers in physiology, 2017, 8: 357.

来源：较高端人类 20

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