译语翻译分享-每餐4-6小时的间隔期最符合人体消化需要 按时吃饭的推荐时间表是怎样的？

每餐4-6小时的间隔期最符合人体消化需要 按时吃饭的推荐时间表是怎样的？

The 4-6 hour interval between meals best meets the digestive needs of the human body. What is the recommended schedule for eating on time?

早餐和午餐的间隔时间约为4-6小时，午餐和晚餐的间隔时间为6小时左右；扣除睡眠时间，晚餐到第二天早餐的时间大约是5-6小时。

The interval between breakfast and lunch is about 4-6 hours, and the interval between lunch and dinner is about 6 hours; after deducting sleep time, the time from dinner to breakfast the next day is about 5-6 hours.

早餐：7-8点

Breakfast: 7-8 o'clock

人在睡眠时，绝大部分器官都得到了充分休息，而消化器官却仍在消化吸收晚餐存留在胃肠道中的食物，到早晨才渐渐进入休息状态。

When a person sleeps, most of the organs are fully rested, but the digestive organs are still digesting and absorbing the food left in the gastrointestinal tract during dinner, and only gradually enter a state of rest in the morning.

如果吃早餐太早，势必会干扰胃肠的休息，使消化系统长期处于疲劳应战的状态，扰乱肠胃的蠕动节奏。

If you eat breakfast too early, it will inevitably interfere with gastrointestinal rest, make the digestive system in a state of fatigue and challenge for a long time, and disturb the rhythm of gastrointestinal peristalsis.

所以，能在7点左右起床后20-30分钟再吃早餐最合适，因为这时人的食欲最旺盛。另外，早餐与中餐以间隔4-5小时为好，也就是说，早餐在7-8点之间为好。

Therefore, it is most appropriate to have breakfast 20-30 minutes after getting up at about 7 o'clock, because people have the strongest appetite at this time. In addition, it is better to have breakfast and lunch 4-5 hours apart, that is to say, it is better to have breakfast between 7-8 o'clock.

午餐：12点

Lunch: 12 o'clock

午餐是一天当中最重要的一顿饭，它提供的能量占一个人全天消耗能量的40%。

Lunch is the most important meal of the day. The energy it provides accounts for 40% of a person's energy consumption throughout the day.

现在很多上班族的午休时间短，总是匆匆花十几、二十分钟吃午饭，中间还要接电话、发短信、刷微博、看朋友圈，吃完连吃的是什么都不记得了。

Nowadays, many office workers have a short lunch break. They always spend a dozen or twenty minutes for lunch. In the middle, they have to answer the phone, send text messages, check Weibo, and read Moments. After eating, they don’t even remember what they ate. .

我们提倡午饭不仅要吃得饱、吃得好，更要吃出一种“境界”。

We advocate that lunch should not only be full and well-eaten, but also a kind of "realm."

午饭的半小时一定是专属于你自己的，它不属于工作、不属于纠结的心境或是失衡的心态，它只属于你和你的食物。

The half-hour of lunch must be your own. It does not belong to work, entangled state of mind or unbalanced state of mind. It only belongs to you and your food.

晚餐：5-7点

Dinner: 5-7 o'clock

晚上8点之后最好不要再吃任何东西，饮水除外。并且，晚餐后尽量在4个小时内不要就寝，以便让食物有充分的时间进行消化。

It is best not to eat anything after 8 o'clock in the evening, except for drinking water. And, try not to go to bed within 4 hours after dinner, so that the food has enough time to digest.

需要注意的是，肠胃最怕不守时、不规律的情况，但很多工作忙的朋友最容易晚餐不守时。

It should be noted that the stomach is most afraid of unpunctual and irregular situations, but many friends who are busy with work are the easiest to have dinner not punctual.

比如平时都是18点吃晚饭，但这几天因为各种原因改到20点才吃，过两天又提前到17点吃，没几天又变成21点吃，这样就会造成胃的守时混乱：胃液已经分泌了，但是胃里面没有食物，导致胃液直接侵蚀胃黏膜，时间久了就容易引发胃溃疡。

For example, I usually eat dinner at 18 o’clock, but for a few days it’s changed to 20 o’clock for various reasons, and then eat at 17 o’clock in advance two days later, and then it’s 21 o’clock in a few days. This will cause stomach problems. Punctuality and confusion: The gastric juice has been secreted, but there is no food in the stomach, which causes the gastric juice to directly erode the gastric mucosa, and it is easy to cause gastric ulcers over time.

另外，不按时吃饭还可能会导致胆汁淤积，增加结石的风险。如果吃得过晚，还会影响夜间的睡眠，也会增加肥胖的风险。

In addition, not eating regularly may also cause cholestasis and increase the risk of stones. If you eat too late, it will affect your sleep at night and increase the risk of obesity.

加餐：上午9-10点、下午3-4点

Supper: 9-10 am, 3-4 pm

有些加班族，午餐与晚餐间隔时间过长，我们可以在餐次之间进行辅助加餐，以弥补营养供给不足的问题。

For some overtime workers, the interval between lunch and dinner is too long, and we can add supplementary meals between meals to make up for the problem of insufficient nutrition.

两餐之间是进食水果的最佳时期。一般可以在每天上午9-10点、下午3-4点适量吃点水果、酸奶、坚果等食物。

Between meals is the best time to eat fruit. Generally, you can eat some fruits, yogurt, nuts and other foods at 9-10 am and 3-4 pm every day.

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