2026年优化指南：如何吃得更好

这个BBC播客由英国境外的广告支持。

This BBC podcast is supported by ads outside The UK.

对食物着迷吗？

Obsessed with food?

喜欢寻找最佳食谱吗？

Love finding the best recipes?

我是塞缪尔·戈德史密斯，美食作家、厨师，也是《Good Food》播客的主持人。

I'm Samuel Goldsmith, food writer, cook, and host of the Good Food podcast.

每周，我都会与顶尖厨师、美食作家以及引领饮食变革前沿的人士坐下来交谈，这些人真正让美食变得精彩。

Every week, I sit down with top chefs, food writers, and people at the forefront of changing the way we eat, all the people who really make food great.

如果你热爱一顿美味的餐食和一场精彩的对话，请在Spotify上搜索《Good Food》播客，每周二更新新鲜剧集。

If you love a good meal and a great conversation, search for the Good Food Podcast on Spotify, serving up fresh episodes every Tuesday.

到时候见。

See you there.

大家好，欢迎收听BBC世界服务频道的《食物链》。

Hello and welcome to the food chain from the BBC World Service.

我是露丝·亚历山大。

I'm Ruth Alexander.

如果你在今年一月重新思考自己的健康，我们或许能帮上忙。

If you're rethinking your health this January, we might be able to help.

在本节目中，我们将汇集2025年节目中最有用、可操作的营养建议，帮助你为2026年做好准备，比如如何滋养大脑、控制份量以及为什么关注膳食纤维很重要。

In this programme, we're gathering the most useful, actionable nutrition advice from our episodes of twenty twenty five to help set you up for twenty twenty six things like how to nourish your brain, keep an eye on portion sizes and why it's important to focus on fibre.

我们将探讨专家认为能真正改善我们饮食、思考和感受方式的微小调整。

We're talking about the small tweaks that experts say can make a real difference to how we eat, think and feel.

把它看作一份关于微小改变但潜力巨大的实用指南。

Think of it as a practical guide to tiny changes with big potential.

去年我们最受欢迎的一集提出了一个简单的问题：我该吃早餐吗？

One of our most popular episodes last year asked a simple question: Should I eat breakfast?

听听我们的专家嘉宾怎么说。

Listen to what our expert guests had to say.

亚历山德拉·约翰斯通教授，来自苏格兰阿伯丁大学罗特研究所的营养科学家；玛丽安内拉·埃雷拉，委内瑞拉中央大学公共卫生营养学副教授，同时也是美国弗拉明汉州立大学的客座讲师。

Professor Alexandra Johnstone, a nutrition scientist based at the Rowett Institute at the University of Aberdeen in Scotland Marianella Herrera, an associate professor in public health nutrition at Central University of Venezuela and visiting lecturer at Framingham State University in The United States.

还有科特尼·彼得森，她是间歇性禁食领域的研究员，同时也是美国哈佛大学陈曾熙公共卫生学院的副教授。

And Courtney Peterson, a researcher in intermittent fasting and associate professor at the Harvard TH Chan School of Public Health in The US.

在过去的二十年里，我们进行了大量令人兴奋的研究，我认为最重要的发现是：不仅你吃什么、吃多少，而且你什么时候吃也很重要。

So we've had a lot of exciting research over the past twenty years, and I'd say we learned the important finding that not only what you eat and how much you eat, but when you eat matters.

我们逐渐认识到有三个核心原则至关重要。

And we sort of learned that there are three core principles that really matter.

第一个是：你每天禁食多长时间？

So the first is how long do you fast each day?

其理念是，就像我们需要睡眠来休息和修复一样，我们也需要较长的禁食期来实现身体的休息与修复。

And the idea is that we need a longer fasting period each night, just like we need a period to sleep to rest and repair, we need a longer fasting period to rest and repair.

通过我和他人的研究，我们发现通常每天禁食16小时有助于改善健康。

And through my and others research, we found that typically fasting for sixteen hours of the day can improve health.

这意味着不吃早餐可能是个好主意吗？

Does that mean it could be a good idea to skip breakfast then?

不一定，但不吃早餐可能并没有你想象的那么糟糕。

Not necessarily, but skipping breakfast may not be as bad as you think.

我们学到的第二个原则是，进食的时间点很重要，最好在白天较早的时候进食。

So the second principle we've learned is the time of day that you eat matters, where it's better to eat earlier in the day.

同样，这表明早餐实际上非常重要，因为我们在一天中较早的时候新陈代谢更旺盛，这是由于昼夜节律系统或人体内部的生物钟所致。

So again, this suggests that breakfast actually is really important because we find your metabolism is higher earlier in the day and that's due to circadian system or your body's internal biological clock.

我们学到的第三个原则是，每天在固定时间进餐非常重要，因为你的身体会适应你习惯性做的事情。

And the sort of third principle we've learned is having meals at consistent times of the day really matters because your body adapts to what you do on a habitual basis.

在固定时间进食时，你的身体不会感到混乱，能够开始调整内部新陈代谢以匹配这一节奏。

So eating at consistent times, your body's not confused and it can start timing its internal metabolism to match that.

因此，你可以灵活组合这些原则。

So you can kind of mix and match these principles.

如果你在白天较早进食并进行间歇性禁食，那是最好的方式；但如果你跳过早餐，也可能获得一些益处，不过如果可能的话，最好还是在白天较早的时候吃早餐。

So if you eat earlier in the day and do intermittent fasting, that's sort of the best, But you can potentially skip breakfast and get some benefits, but it's probably better to eat breakfast earlier in the day if you can.

如果你跳过早餐，可能会出现哪些健康问题，亚历克斯？

If you skip breakfast, what health problems can arise, Alex?

跳过早餐很有趣，因为我的研究倾向于表明，大规模观察性流行病学研究也支持这一点：规律吃早餐的人实际上更瘦，而我的研究还表明，将一天中最丰盛的一餐安排在早晨，能更好地控制食欲，从而更容易控制一天中晚些时候的食物摄入。

Breakfast skipping is interesting because my own work would tend to suggest and that sort of observational large scale epidemiological studies would also support this, that people who have a regular breakfast are actually leaner and my own work would tend to suggest that having your largest meal of the day in the morning period gives you a much better appetite control which then means it's much easier to control food intake later in the day.

所以，我确实支持‘早餐像国王，晚餐像乞丐’这个说法。

So really, I am supporting the meme breakfast like a king and dying like a pauper.

我们已经谈到了健康益处和营养益处。

We've talked about the health benefits, the nutrition benefits.

如果我们不吃早餐，还会失去其他什么吗？

If we're missing breakfast, is there anything else we're losing?

有没有一种幸福感或整体福祉方面的收益？

Is there like a kind of a well-being benefit?

当然有。

Absolutely.

我们几年前在委内瑞拉做了一项很棒的研究，在一些低收入家庭中实施了这项措施。

And we have a wonderful study that we did several years ago in Venezuela when we implemented in a couple of low income setting families.

我们推广了在早餐时间共进家庭餐食的好处。

We implemented the benefits of sharing family meals at the time of breakfast.

我们看到了更长远的益处，不仅体现在营养方面，孩子们上学时也更清醒了，等等。

And we saw an extended benefit, not only in terms of nutrition, the kids were more alert while they arrived at school and so on.

我们测量了所有这些参数。

We have all these parameters being measured.

但家庭内部的互动要好得多。

But the interaction within the family was way better.

与父母的沟通比那些没有吃早餐的群体好得多。

Communication with parents were very, very way much better compared to the group that didn't implement the breakfast.

我们可以看到，即使每周只有两到三次家庭聚餐，也能降低青少年接触毒品的风险。

And we can see how even two or three family meals per week will lower the risk of engaging in drugs for adolescents.

这真是太棒了。

So that is fabulous.

玛丽内拉·埃雷拉、考特尼·彼得森和亚历山德拉·约翰斯通教授。

Marinella Herrera, Courtney Peterson and Professor Alexandra Johnstone.

综合他们所说的一切，我打算在2026年每天吃早餐。

Taking all they said on board, I am going to be breakfasting every day in 2026.

对我来说，那时不可或缺的是咖啡。

And for me, the non negotiable at that time of day is coffee.

我一直在想，这对我真的有好处吗？

And I've wondered whether it does me any good.

所以当我们制作了一期名为《咖啡习惯：我们为何如此喜爱它？》的节目时，

So when we made an episode called The Coffee Habit, Why Do We Love It So Much?

我询问了来自美国芝加哥西北大学的玛丽莲·科尼利斯博士，她是一位研究咖啡与基因的副教授，

I asked Marilyn Cornelis, an associate professor and expert on coffee and genetics from Northwestern University in Chicago, The US.

咖啡对健康有益吗？

Is coffee good for you?

指南首次提到了咖啡，并指出每天饮用五杯咖啡是安全的，甚至可能有益健康。

Guidelines for the first time talked a little bit about coffee and they mentioned that up to five cups of coffee per day is safe, if not beneficial.

但这并不是建议你每天必须喝五杯咖啡。

It wasn't a recommendation that you should be consuming five cups per day.

而是如果你已经每天喝五杯，且身体相对健康，就没有必要减少饮用，因为咖啡虽然常被等同于咖啡因，但实际上富含许多其他化合物，其中很多我们还知之甚少，尤其是多酚类物质。

But if you're already consuming five cups per day and you're relatively healthy, there's no reason why you need to cut back because coffee, although everyone equates it with caffeine, it's actually chock full of different other compounds, many of which we don't know a lot about, especially polyphenols.

研究表明，咖啡有助于调节血糖，这或许能解释为何咖啡与糖尿病风险降低相关，不仅普通咖啡如此，无咖啡因咖啡也是如此。

And it's been shown to have benefits on kind of balancing your glucose, which might explain why coffee has been linked to a reduced risk of diabetes, not only regular coffee, but also decaf coffee.

我们大多数人将咖啡与其令人上瘾的咖啡因兴奋感联系在一起。

Most of us associate coffee with its habit forming caffeine buzz.

玛丽莲表示她一直在研究咖啡因是否对大脑健康有影响，特别是痴呆症方面。

Marilyn says she's been looking at whether caffeine has any effect on brain health, specifically dementia.

研究阿尔茨海默病和痴呆症有些困难，因为疾病进展非常漫长，而且通常只有在患者去世后通过脑部尸检才能明确诊断是否患有埃勒斯-当洛综合征。

It's kind of difficult to study Alzheimer's and dementia because it's such a long progression of the disease and you don't really know specifically whether an individual has Ehlers Danlos disease until they die and you look at the autopsy in their brain.

但普遍共识认为咖啡因是有益的。

But generally there's some consensus that caffeine is beneficial.

所以当我有点睡眠不足，醒来时感到疲倦，喝杯咖啡后感觉好一些时，这不仅帮助我度过那一天，实际上可能还为我的大脑积累了一些长期益处。

So when I am a bit sleep deprived and I wake up tired and I have a cup of coffee and I feel a bit better, that not only helps me get through that day, but it might actually be storing up some long term benefits for my brain.

这一直是脑健康领域的一个假设。

That's been the hypothesis in the area of brain health.

那么关于咖啡潜在的长期健康影响，我们知道些什么呢？

And what do we know about the potential longer term health effects of coffee?

我参与过一篇我们发表的论文，研究表明它确实能延长寿命，降低死亡率。

I've been on a paper we've published and shown that it does extend life in terms of mortality.

已有多个研究在不同人群中证实了这一点。

There's been multiple studies showing that in different populations.

这在心脏代谢健康领域是相当一致的。

That's pretty consistent in the area of cardio metabolic health.

适量饮用咖啡与降低心脏病风险有关，并且适度饮用也与降低高血压风险相关，这很有趣，因为咖啡因在实验室和临床中已被证明具有急性升高血压的效果。

Moderate consumption of coffee has been linked to reduced risk of heart disease and also hypertension as well in moderation, which is interesting because caffeine has acute blood pressure raising effects that's been shown in the lab in the clinic.

但长期来看，它似乎对高血压有积极影响，这可能归因于多酚类物质。

But it seems that over time it has a beneficial impact on hypertension that could come down to the polyphenols.

但总的来说，还是要适量。

But generally, again, in moderation.

对于帕金森病以及一些其他潜在的神经退行性疾病，存在线性关联，喝得越多越好。

For Parkinson's disease and potentially some other neurodegenerative diseases, there it's a linear association, the more the merrier.

咖啡有什么负面影响吗？

Are there any negative effects of coffee?

有些人会对咖啡因敏感，而由于咖啡因带来的负面反馈，他们通常会自行调整行为。

There are some individuals who will be sensitive to caffeine and given the negative feedback that they'll naturally get with caffeine, they generally alter their behaviors anyways.

但有些人可能在短时间内摄入咖啡因后出现心悸。

But some people might experience heart palpations with acute intakes.

确实有一小部分人群会对咖啡因产生不良反应。

And there are just those kind of a small subgroup of the population who do experience adverse effects of caffeine.

因此，显然咖啡并非对所有人都有益，但总体来看，它的益处比我们预期的还要多。

And so it's obviously coffee isn't beneficial for everyone, but on average is showing that it does have more benefits than we expected.

玛丽莲·科内利斯。

Marilyn Cornelis.

所以，在2026年，像国王一样吃早餐，并配上一杯咖啡。

So in 2026, consider breakfasting like a king and with a coffee.

不过，别太过分了。

Don't get carried away though.

在本期节目《份量大小：我们该吃多少？》中。

In the episode, Portion Size, How Much Should We Eat?

我采访了来自澳大利亚悉尼新南威尔士大学的伦尼·瓦尔塔尼安教授，他是饮食与体重心理学领域的专家。

I talked to professor Lenny Vartanian from the University of New South Wales in Sydney, Australia, who's an expert in the psychology of eating and weight.

我发现，面对大量食物可能对腰围不利。

And I discovered that being presented with a large portion may not be good for your waistline.

有一项荟萃分析，是对现有文献的总结，估计当份量翻倍时，人们会多吃35%。

So there was one meta analysis, which is a summary of the existing literature, that estimated that when you double a portion size, that people will eat 35% more.

这比你原本会吃的量多出三分之一以上。

That's more than a third more than you would otherwise.

是的。

Yeah.

当然。

Sure.

我们以为可以依赖肠胃来告诉我们何时饥饿、何时饱足，但肠胃并不可靠。

We think that we should be able to rely on our guts to tell us when we're hungry, when we're full, but our guts aren't that reliable.

因此，我们常常在许多情况下不确定自己该吃多少。

So we find ourselves in many situations being a bit uncertain about how much we should eat.

份量大小，就像其他外部线索一样，可以为我们提供指引，帮助我们确定该吃多少。

And portion size, like other external cues, can give us a guide to help us determine how much we should be eating.

如果你在家，有没有什么快速的方法能确保你给自己盛的份量适中，既不太多也不太少？

If you're at home, are there any quick ways to make sure that you're serving yourself a decent sized portion, not too big, not too small?

我的意思是，比如可以用小一点的盘子吗？

I mean, could you use smaller plates, for example?

用小盘子这个说法很有趣，因为这可以追溯到关于份量研究的早期阶段，当时我们认为，如果大份量会导致人们吃得更多，那么一个简单的解决办法就是使用小盘子。

The smaller plate thing is an interesting one because this goes back to some of the early days of the work on portion size when we thought, well, if larger portions means people are eating more, then an easy way to fix that is to use smaller plates.

当时还有一个观点认为，存在一种视觉错觉：如果把同样分量的食物放在小盘子上，看起来会更多，你可能会觉得更饱，从而倾向于吃得更少。

There was also an element of the idea there that there was a visual illusion going on that if you put the same amount of food on a smaller plate, it would look like more, and you might feel fuller and therefore be inclined to eat less.

但研究证据并不支持这一观点。

The research evidence doesn't support that.

仅凭盘子的大小本身，并不会影响人们的进食量。

The plate size on its own has no impact on people's food intake.

真正重要的是是否有额外的食物可供取用。

What really matters is whether there's extra food available or not.

所以，如果你把一定量的食物放在小盘子上，但餐盘就在桌子对面，你可以随时再取，那么如果人们还饿，或者想吃，或者食物触手可及，他们还是会多盛一些。

So if you are putting a certain amount of food on a small plate, but then the serving pot is just across the table and you can get more, people will serve themselves more if they're still hungry or if they want it or if it's available.

所以在家里的环境下，我们多年来一直在讨论这类策略：人们可以为自己盛取想要的份量，然后把剩下的收起来。

So circumstances at home, and we've been talking about these kinds of strategies for years, that people can serve themselves the amount that they want and then pack the rest away.

把它拿走，这样你就不会有机会再添第二份了。

Get it away so that it's not available for you to take seconds.

伦尼·瓦尔塔尼安教授。

Professor Lenny Vartanian.

您正在收听BBC世界服务的《食物链》。

You're listening to the food chain from the BBC World Service.

我是露丝·亚历山大，本周我们将汇总2025年听到的最好建议，帮助您在2026年吃得更好。

I'm Ruth Alexander, and this week, we're pulling together some of the best advice we heard in 2025 to help you eat better in 2026.

到目前为止，我决心每天吃早餐时喝杯咖啡，这没什么难的，同时把盛菜的锅放在离餐桌远一点的地方，这样我就不会不自觉地伸手去添第二份。

So far, I'm resolving to eat breakfast every day with a coffee, no hardship that, and to keep the serving pot away from the table so I don't automatically reach for seconds.

那么，你的盘子里应该放些什么呢？

Now what should you have on your plate?

可能应该多一些纤维。

Probably more fibre.

因为在我们的节目《蛋白质与纤维》中，我们了解到大多数人摄入的蛋白质已经足够，但纤维摄入却远远不足。

Because in our episode Protein versus Fibre, we learned that most of us get quite enough of protein and not at all enough fibre.

以下是澳大利亚新南威尔士大学的兼职营养学讲师、《你远不止你吃的东西》一书的作者艾玛·贝克特博士。

Here's Doctor Emma Beckett, an adjunct lecturer in nutrition at the University of New South Wales in Australia and author of You Are More Than What You Eat.

你在社交媒体上经常看到人们谈论优先摄入蛋白质。

Something that you see on social media a lot is people talking about prioritizing protein.

作为一名营养科学家，这让我有点为难，因为在营养学界，我们经常强调均衡的重要性。

And as a nutrition scientist, this is a little bit difficult for me because we talk a lot in the nutrition profession about the idea of balance.

但人们会对均衡感到沮丧，因为均衡不像专注于某种特定营养素那样具有可操作性。

And people get frustrated with balance because balance doesn't feel actionable like being specifically focused on a on a certain nutrient is.

但均衡意味着不能为了某种营养素而牺牲另一种，因为我们不是内燃机。

But balance is about not forsaking one nutrient for the sake of another because we are not combustion combustion engines.

发动机。

Engines.

我们不是只靠单一燃料运行的。

We We don't don't run run on on one single fuel.

我们需要多种不同的必需营养素来维持健康和生存。

We need lots of different essential nutrients for our health and our survival.

因此，像其他宏量营养素——复合碳水化合物（即我们的纤维）以及必需脂肪等，都可能因为这种过度关注而被忽视。

And so things like our other macronutrients, our complex carbohydrates, which is our fiber, and our essential fats as well can be getting pushed out with this hyperfocus.

为纤维辩护的是卡兰·拉詹医生，他是英国国家医疗服务体系的外科医生、社交媒体创作者，也是《这本书可能拯救你的生命》的作者。

Making the case for fiber was doctor Karan Rajan, a surgeon with The UK's National Health Service, social media creator, and the author of This Book May Save Your Life.

我问他这种宏量营养素对我们的身体有什么作用。

I asked him what the macronutrient does for our bodies.

我认为，无论是直接还是间接地，纤维在人类的几乎每一个生理功能中都扮演着角色。

I believe that either directly or indirectly, fibre has a role in almost every physiological function in humans.

但概括来说，你可以说它有双重功能。

But in broad strokes, you could say that there's a dual function.

一个功能是它具有这种通便效果，它会在肠道中穿行，基本上可以刮擦肠道内壁，起到扫帚的作用，保持内容物移动。

One function is it has this laxative type effect where it sweeps through the intestines, and it can basically scrape the lining of the intestines and act as a broom to just keep things moving.

这就是纤维通常具有的那种物理机械特性。

That's the sort of physical mechanical property that fibers usually have.

而另一种作用是化学性的：纤维以及特定类型的纤维会被肠道细菌以不同方式分解，从而产生多种抗炎化合物，这些化合物可用于以多种方式滋养身体，无论是大脑健康、肠道健康还是代谢健康。

And then the other role is more of a chemical role where the fiber and specific types of fibers are digested in different ways by our gut bacteria to then produce different anti inflammatory compounds, which are then used to nourish the body in many ways, whether it's brain health or gut health or metabolic health.

如果一个人摄入的纤维不足，会对身体造成什么影响？

If someone isn't getting enough fiber, what does that do to them?

短期内，可能不会有太大的副作用。

In the short term, probably there isn't a huge side effect.

可能会出现一些乏力、便秘等问题，具体取决于短期的程度。

There could be some issues with lethargy, constipation, potentially depending on how short term.

长期来看，慢性低纤维饮食可能导致多种后果，不仅仅是便秘，也不仅仅是脑雾、疲劳、易怒等，因为我们知道肠道微生物会产生神经递质和代谢物，这些物质会影响我们的能量水平和大脑健康。

Long term, chronic low fiber diets could result in multiple consequences, not merely constipation, not merely brain fog, fatigue, irritability, things like that, because we know that gut microbes produce neurotransmitters and metabolites, which can affect our energy levels and our brain health.

但你实际上可能会逐渐导致肠道微生物组中某些细菌物种的退化和灭绝。

But you can actually get a slow degradation and extinction of certain bacterial species within the gut microbiome.

这就是为什么我们应该关注高纤维饮食，因为如果你失去了某些细菌，就可能失去它们所提供的功能。

That's why we should be focusing on high fiber diets, because if you lose certain bacteria, you may lose the function they provide.

你认为我们对纤维的关注足够吗？

And do you think we're paying enough attention to fiber?

从历史上看，可能并没有。

Historically, probably not.

我认为潮流正在转变，越来越多的人开始关注纤维，并优化甚至最大化他们的纤维摄入量。

I think the tide is turning and there's more people interested in fiber and optimizing their fiber intake and fiber maxing even.

这在TikTok上是一种趋势。

It's a trend on TikTok.

但是，是的，从历史上看，甚至现在，我认为人们要达到一个像样的纤维摄入水平甚至更高，还有很长的路要走。

But, yeah, historically and even now, I think there's still a long way to go for people to get up to a decent level of fiber and beyond.

卡兰·拉詹医生，以及在他之前的艾玛·贝克特。

Doctor Karan Rajan, and before him, Emma Beckett.

想在2026年正确把握蛋白质与纤维的平衡吗？

Want to get the protein fibre balance right in 2026?

可以选择鱼肉配沙拉、瘦肉配蔬菜，并考虑全食物，如豆类、扁豆、全谷物、坚果和种子。

Have fish with salad, lean meat with vegetables, and think whole foods, beans, lentils, whole grains, nuts and seeds.

不过，保持正确的营养轨道可能说起来容易做起来难，尤其是在我们感到压力大的时候。

It can be easier said than done to stay on the right nutritional track though, especially when we're stressed.

压力会影响你的饮食吗？

Does stress affect how you eat?

会。

Yes.

一直都会。

All the time.

它让我吃得更多。

It makes me eat more.

是的。

Yeah.

我会情绪化进食，确实会。

I I comfort eat, I do.

主要是咸味食物。

Savory mainly.

比如薯片、花生之类的。

So crisps, peanuts, things like that.

这是我的心理安慰剂。

It's my crutch.

我觉得你的饮食习惯会改变，因为你没有时间在正常时间吃饭。

I think your eating habits change because you don't have time to eat at the normal times.

所以你会在错误的时间吃东西，吃错误的食物。

So you eat at the wrong times and you eat the wrong foods.

我觉得你会更倾向于吃更多垃圾食品。

You tend to eat more junk food, I think.

我觉得你会吃任何快速简便的东西，而不是你本来应该吃的食物。

I think you eat whatever's quick and easy rather than what you probably should eat.

应该是更多水果蔬菜之类的东西，但我认为这更多是关于速度和获取的便利性。

It's more fruit and veg and things, but I suppose it's a speed and ease of access thing.

吃完之后你感觉怎么样？

And how do you feel after you've eaten it?

可能有点内疚。

Probably a bit guilty.

是的。

Yeah.

我觉得我在压力大的时候吃得更多。

I think I eat more when I'm stressed.

我觉得我会因为压力而进食。

I think I stress eat.

能让你稍微平静一点，不是吗？

Calms you down a little bit, don't it?

你压力大的时候会吃些什么？

What kind of things do you go for when you're stressed?

不是健康的东西。

Not the good stuff.

薯片、巧克力，主要是巧克力，还有一点冰淇淋。

The crisp, the chocolate, mainly chocolate, a bit of ice cream.

管用吗？

Does it do the job?

确实如此。

It does.

百分之百。

A 100%.

这些是我之前在英国南曼彻斯特采访的人。

Those were people I was speaking to in South Manchester, England.

为了了解压力为何让我们倾向于选择高热量食物，我采访了耶鲁大学医学院的精神病学和神经科学教授、美国耶鲁跨学科压力中心主任拉吉塔·辛哈，以及《压力免疫》和《超高效》的作者米蒂亚斯·达罗尼。

To find out why stress can make us reach for high calorie foods, I spoke to Rajita Sinha, professor of psychiatry and neuroscience at the Yale University School of Medicine and director of the Yale Interdisciplinary Stress Centre in The US, and Mityas Daroni, author of Stress Proof and Hyperefficient.

当你突然感到压力时，你的大脑需要糖分。

The moment you get acutely stressed, your brain needs sugar.

你的大脑需要确保身体周围有足够的糖分，主要是为了它自己。

Your brain needs to make sure there is ample sugar around your body, really just for itself.

因此，为了确保这一点，其中一个反应就是我们会不自觉地想吃含糖的食物。

So, because your brain wants to make sure of that, one of the things that does happen is we sort of reach for sugar.

所以，如果你在压力大时倾向于吃甜的、高热量的碳水化合物，别为此责备自己。

So if your go to foods when you're stressed are sweet, high calorie carbs, don't beat yourself up about it.

这不是你的错。

It's not your fault.

我们天生就是这样。

We're just wired that way.

没错。

Absolutely.

我们这么做并不是因为软弱，也不是因为缺乏意志力，更不是因为不够自律，而是因为从进化角度看，我们在面临危险时本能地寻求能量和资源。

The reason why we do it is not because we are weak, it's not because we don't have willpower, it's not because we're not disciplined, it really is because we are evolutionary wired to reach for fuel, energy resources at times of danger.

关于糖，其实很有趣，因为当你经历剧烈的急性压力时，摄入甜食实际上能缓解你的压力反应。

With sugar, actually it's very interesting, because if you are going through intense acute stress, so stress in the moment, then taking something sweet actually calms your stress response.

甚至有研究显示，将受试者置于实验室环境中，分别给予含糖饮料和人工甜味剂饮料，那些饮用含糖饮料的人在面对人为诱发的心理压力时，压力反应会略微减弱、略低一些。

And there are even studies that show that taking people and putting them into a laboratory, giving them sugar sweetened drinks versus artificial sweetened drinks, those with sugar sweetened drinks actually end up having a slightly muted, slightly lower stress response to a bout of psychological stress that's been artificially induced.

然而，如果你的压力体验变得长期持续，并且频繁这样做，你实际上会面临患上代谢性疾病的高度风险。

That said, should your experience of stress become chronic, and should you do this frequently, you actually end up at high risk of developing a metabolic disorder.

因此，在这种情况下，你的大脑与糖摄入之间的关系就会变得异常。

So, at that point, this relationship between your brain and sugar consumption becomes abnormal.

所以最好别这么做。

So it's best not to do that.

拉吉塔？

Rajita?

是的，我想补充一点。

Yeah, was going to say I just want to add to that.

想想我们身体携带的体重实际上也会改变我们对压力的适应方式。

Think how much weight we carry around in our bodies actually changes our adaptation to stress as well.

这真的与我们如何处理葡萄糖和能量有关。

And that really has to do with how we're processing glucose and fuel.

如果你体内葡萄糖水平很高，而胰岛素无法有效分解葡萄糖，就会出现胰岛素敏感性降低的情况。

If you have high levels of glucose around and insulin is not doing its job to sort of, break down glucose, then we have the condition of insulin insensitivity.

即使尚未完全胰岛素抵抗，你也已经处于敏感性降低的状态。

Even before you're fully insulin resistant, you have insensitivity.

所以你体内可能有大量葡萄糖，但你的大脑却难以有效获取，对吧？

So you might have a lot more glucose floating around, but your brain isn't getting in as easily, right?

因此，人体自然会倾向于做一些能提高葡萄糖水平的事情。

And so there is a natural drive to, do things that would increase the level of glucose.

所以，如果你长期处于压力之下，可能会被驱使吃得更多。

So if you're under stress over a prolonged period of time, you may be driven to eat more.

这可能导致体重增加，进而影响你体内的一系列生理变化，使你更难应对当前的压力。

That may lead to weight gain, which will have a knock on effect on things going on inside your body, which may make you less able to cope with that stress that you're under.

所以这是一个恶性循环。

So it's a vicious circle.

这确实是一个恶性循环，我们称之为正反馈循环，即一件事引发另一件事，而由于我们容易陷入其中，因此很难打破。

It is exactly a vicious cycle, and we call it the feed forward cycle, which is one thing leads to the other when it's harder to break because we do get stuck in it.

那么，我们能否通过一种抗压饮食来为压力时期做准备呢？

So could we prepare for periods of stress with a stress busting diet?

我认为，在压力时期来临前做好准备，有一些我们推荐的行为建议。

I do think that preparing for a stressful period, there are a few behavioral things we like to suggest.

例如，把垃圾食品或不健康的食物尽量留在家外。

For example, you know, keep things that are junk foods or unhealthy foods out of the house.

就是不要去买它们。

Just not buying them.

这只是一个非常实际的做法。

Just it's a very practical thing.

把它们放在不容易拿到的地方。

Keep them out of easy reach.

放在不容易拿到的地方，因为你往往会伸手去拿，或者感到诱惑，这很难抗拒。

Out of easy reach because you are going to tend to reach out for them or feel tempted, and that can be hard.

另一点是，我认为应该考虑在一天中规律地吃一些健康的小餐。

The other piece, I think, is to think about regular healthy small meals throughout the day.

这可以缓解你听众可能正在考虑的饥饿感和渴望。

That can edge off this hunger and craving that your listeners may be thinking about.

因此，我认为有一些基本且实用的方法可能会有帮助。

So there are some basic practical things I think that could be of help.

拉吉塔·辛哈教授和米蒂亚·斯蒂罗尼。

Professor Rajita Sinha and Mitya Stironi.

因此，吃早餐、喝咖啡、注意份量、摄入充足纤维，并在压力期前准备好营养餐食，可以帮助你在2026年保持健康饮食。

So eating breakfast, drinking coffee, being mindful of your portion sizes, eating plenty of fibre, and preparing nutritious food ahead of stressful periods could see you eating well through 2026.

我们还进一步展望了未来。

We've also been looking further ahead.

在我们的节目《抗痴呆饮食》中，我们发现，你现在的饮食习惯可能降低患痴呆症的风险。

In our episode, the anti dementia diet, we discovered that what you eat now could reduce your risk of developing dementia.

你可以在人生的任何阶段改变认知轨迹。

You can change the cognitive trajectory at any time in life.

永远都不算太早。

It's never too early.

永远都不算太晚。

It's never too late.

痴呆症最大的风险因素是年龄，但《柳叶刀》医学期刊召集的专家小组估计，通过控制高血压、糖尿病、肥胖、过量饮酒、吸烟、缺乏运动、社交孤立和抑郁等健康与生活方式因素，多达十分之四的病例可以预防或延缓。

The biggest risk factor for dementia is age, but an expert panel convened by the Lancet Medical Journal has estimated that up to four in ten cases could be prevented or delayed by addressing health and lifestyle factors, such as high blood pressure, diabetes, obesity, high alcohol consumption, smoking, physical inactivity, social isolation and depression.

饮食对其中一些风险因素至关重要。

Diet is key to some of those risk factors.

那么，饮食在降低整体痴呆风险方面有多重要呢？

So how important is diet in reducing your overall risk of dementia?

我询问了英国东安格利亚大学诺里奇医学院营养与遗传学教授安妮·玛丽·明尼汉，也就是所谓的营养基因组学专家。

I asked Anne Marie Minnehan, Professor of Nutrition and Genetics, or Nutrigenetics as it's known, at Norwich Medical School at the University of East Anglia in The UK.

非常重要，非常重要。

Hugely important, hugely important.

我认为随着科学的发展，这一点变得越来越明显。

And I think as the science develops, it becomes more and more evident.

可以说，良好的饮食模式与不良饮食模式相比，其影响至少相当于五年的生理年龄增长。

Well, would say that for a good dietary pattern versus a poor dietary pattern, the effect size is equivalent at least to about five or more years of chronological ageing.

我认为这还是一个保守的估计。

And I think that would be a modest estimate.

那么，饮食确实可以降低你患痴呆的风险，这一点是明确的吗？

So diet can reduce your risk of getting dementia then, that is clear?

这一点是明确的。

That is clear.

这一点很明确。

That is clear.

我的意思是，科学总是有点复杂。

I mean, the science is always is a bit complicated.

如果你想在短期内显著改善认知能力，单一的饮食成分不太可能做到这一点。

If you want to meaningfully improve your cognition in the short term, individual dietary components are unlikely to be able to do that.

比如欧米伽-3、硒、维生素D或B族维生素等。

So things like omega-three or selenium or vitamin D or B vitamins.

他们或许能在一生中做到这一点，但如果你想在未来六个月到几年内影响认知轨迹或改善认知能力，那么综合饮食方法或食物方法比指望单一食物成分能实现这一点要有效得多。

They might be able to do it over a lifetime, but if you want to affect your cognitive trajectory or improve cognition in the next six months to up to the next couple of years, then sort of composite dietary approaches or food approaches are much more likely to be effective than hoping that an individual food component can do that.

比如MIND饮食或地中海饮食。

So things like the MIND diet or the Mediterranean diet.

MIND饮食的联合创始人之一是美国拉什大学健康系统的克里斯蒂·坦格利教授。

One of the co creators of the MIND diet is professor Christy Tangley of Rush University System for Health in The United States.

它是地中海饮食的一种组合，强调水果和蔬菜、全谷物、豆类、坚果、橄榄油、鱼类和禽类，限制红肉和乳制品的摄入。

It's a combination of the Mediterranean diet, which emphasizes fruit and vegetables, whole grains, legumes, nuts, olive oil, fish and poultry with limited red meat and dairy.

以及为应对高血压（即血压升高）而开发的DASH饮食法，它侧重于减少钠、饱和脂肪和添加糖的摄入。

And the DASH diet developed to tackle hypertension, that is high blood pressure, and focuses on reducing sodium and saturated fats and added sugars.

基本上有10种我们希望推广的所谓'成分'和5种我们希望限制的成分。

Essentially there are 10 quote unquote components we wish to promote and five that we wish to limit.

我们希望推广的这10种成分包括绿叶蔬菜，我们建议个人每天食用一份。

Those 10 that we wish to promote include green leafy vegetables, which we ask individuals to consume one serving every day.

其他蔬菜，你知道的，彩虹色的那种，很典型。

Other vegetables, you know, the colors of the rainbow, typical.

坚果、浆果。

Nuts, berries.

我们发现只有浆果对大脑健康有效，在我们的研究队列中，其他水果通常对大脑健康没有贡献。

We have found only the berries are effective for brain health, that other fruit generally made no contribution to brain health in our cohorts.

豆类和豆科植物、全谷物、鱼类——鱼类在地中海饮食中很常见，但食用频率要求不高。

Beans and legumes, whole grains, fish, fish which is common to the Mediterranean, but the requirements are not as frequent.

我们希望每周至少食用一份鱼类，特别是富含脂肪的鱼类，以及禽肉（任何烹饪方式，但非油炸），最后还有特级初榨橄榄油。

We want at least one serving of fish a week, fatty fish in particular, poultry, any preparation, but not fried, and then finally extra virgin olive oil.

所以这些就是我们所提倡的十种食物。

So those are the 10 that we promote.

实际上还有一种我还没提到，那就是葡萄酒，但最终根据许多其他研究和全球疾病负担，我们决定将其剔除。

And actually there's one other which I haven't mentioned, which is wine, which ultimately down the road, we decided based on many of the other studies, the global burden of disease, we decided to drop.

现在，我们还想限制五种食物。

Now, were five things that we also wanted to limit.

这些正是我们在队列研究中发现似乎会加速认知衰退的同类食物。

And those are many of the same things that we saw individually in our cohort studies that seem to enhance cognitive decline.

那就是油炸食品、红肉和加工肉类。

And that is fried foods, that is red meats and processed meats.

我发现自己最难坚持的是奶酪，全脂奶酪。

The one that I find most difficult to adhere to is cheese, whole fat cheese.

这真是个打击。

That is a blow.

是的，我认为很多文化，尤其是荷兰人，对这一点很难接受。

Yeah, I think a lot of cultures, especially the Dutch, that's a tough call for many of them.

还有最后一个，哦不，我忘了黄油和人造黄油，当然也要限制这些。

And then the last one, oh no, I forgot butter and stick margarine, of course, limiting that.

最后一个是，我认为对许多女性，包括我自己在内，是糕点、糖果棒和甜食。

And then finally, the last one which I think for many women, myself included, is pastries and candy bars and sweets.

这些食物大多富含饱和脂肪、反式脂肪和糖。

Many of which are rich in saturated fat, trans fats and sugars.

但最初的关注点是其中的饱和脂肪。

But the focus originally was saturated fats there.

所有这些都因为，在我们早期的队列研究中，饱和脂肪和反式脂肪对认知衰退有显著影响。

All of those because, in fact, saturated fat and trans fats in our earlier cohort studies demonstrated a strong impact on cognitive decline.

克里斯蒂·坦尼教授。

Professor Christie Tangney.

如果你想了解为什么浆果、鱼类和绿叶蔬菜可能对大脑健康有益，请搜索BBC《食物链：抗痴呆饮食》完整节目，或在您收听BBC播客的任何平台收听。

And if you want to know why foods such as berries, fish and leafy greens may have a beneficial effect on your brain health, listen to the full episode by searching for BBC Food Chain, the anti dementia diet online or wherever you get your BBC podcasts.

因此，为了在2026年吃得健康，你或许可以吃早餐、喝咖啡、控制份量、注重纤维、在压力期前提前备餐，并食用多种全食物。

So, to eat well in 2026, you might like to eat breakfast, drink coffee, watch your portion sizes, focus on fibre, prepare meals ahead of stressful periods and eat a variety of whole foods.

如果您有希望在2026年探讨的任何话题，请发送邮件至thefoodchain@bbc.co.uk。

If there are any topics you'd like us to look into in 2026, please do email thefoodchainbbc dot co dot uk.

此刻，我以及团队其他成员——制作人伊兹·格林菲尔德和莱克西·奥康纳，以及编辑莎拉·韦特森——向大家致意。

For now, from me and the rest of the team, producers Izzy Greenfield and Lexi O'Connor, and editor, Sarah Waitson.

感谢收听，新年快乐。

Thanks for listening, and happy New Year.

对美食着迷吗？

Obsessed with food?

喜欢寻找最佳食谱吗？

Love finding the best recipes?

我是塞缪尔·戈德史密斯，美食作家、厨师，也是《美食播客》的主持人。

I'm Samuel Goldsmith, food writer, cook, and host of the Good Food Podcast.

每周我都会与顶级厨师、美食作家以及引领饮食变革前沿的人们深入交流，正是这些人真正让美食变得精彩。

Every week, I sit down with top chefs, food writers, and people at the forefront of changing the way we eat, All the people who really make food great.

如果你热爱美食与精彩对话，请在Spotify上搜索《美食播客》，每周二新鲜上线。

If you love a good meal and a great conversation, search for the Good Food podcast on Spotify, serving up fresh episodes every Tuesday.

到时候见。

See you there.