中阶健康|第69集：我再也不做夜猫子了

音频一：

People who consistently went to bed earlier than 11 p.m. took in fewer calories and ate more healthy food. In contrast, “night owls” who go to bed between 11 p.m. and 3 a.m. tend to consume more coffee, alcohol, refined sugars and processed meats than early risers.

音频二：

This report corresponds with the existing scientific literature on bedtime and wellness. The relationship between getting more sleep and making better food choices is well-documented. The later one goes to bed, the more calories one records the next day. And a 2015 study from the University of California, Berkeley, found that teens who go to bed late are more likely to gain weight over a five-year period.

音频三：

if late sleepers want to lose a few pounds, they can go to bed earlier than they usually do, thereby, reducing their chances of taking snacks before bedtime.

重点词汇：

consistently [kən'sɪstəntli] adv. 一贯地

calorie ['kæləri] n. 卡路里（热量单位）

contrast ['kɑntræst] v. 对比

refined sugars 精制糖

processed meats 加工肉类

correspond with 与… 一致 （corresponding a. 相符的）

correspondent [,kɔrə'spɑndənt] n. 记者

例句：I began my career as a news journalist and foreign correspondent.

人声：Alice Rawsthorn 来源: TED 演讲片段

teens [tinz] n.青少年

gain weight 体重增加

跟读训练：

一、

People who consistently went to bed earlier than 11 p.m. took in fewer calories and ate more healthy food.

那些一直在晚上11点前睡觉的人，摄入的卡路里更少，而且饮食更健康。

In contrast, “night owls” who go to bed between 11 p.m. and 3 a.m. tend to consume more coffee, alcohol, refined sugars and processed meats than early risers.

相反，那些在晚上11点到3点之间睡觉的“夜猫子”,比早起的人往往消费更多咖啡、酒精、精制糖类和加工肉类。

二、

This report corresponds with the existing scientific literature on bedtime and wellness.

这份报告与现行关于就寝时间和健康的科学文献相一致。

The relationship between getting more sleep and making better food choices is well-documented.

获得更多睡眠和做出更好的食物选择之间的关系是有据可查的。

The later one goes to bed, the more calories one records the next day.

一个人睡得越晚，第二日摄入（记录）的卡路里就越多。

And a 2015 study from the University of California, Berkeley, found that teens who go to bed late are more likely to gain weight over a five-year period.

加利福尼亚大学伯克利分校一项2015年研究发现，晚睡的青少年在五年内体重更易增加。

三、

If late sleepers want to lose a few pounds, they can go to bed earlier than they usually do,

如果晚睡的人想减重，他们可以比平时更早睡觉，

thereby, reducing their chances of taking snacks before bedtime.

这样，也能在睡前减少吃甜点的几率。

我们一起回顾今日所学，道理很简单，晚睡与长胖这件事息息相关。夜猫子“night owls”会摄入过量的咖啡、酒精、精制糖类和加工肉类more coffee, alcohol, refined sugars and processed meats，而早起鸟们early risers卡路里摄入少，并且吃的健康 took in fewer calories and ate more healthy food. 科研结果表明，晚睡的青少年，五年内长胖的几率很大more likely to gain weight over a five-year period.

背景拓展：

在很多阅读和听力文章里，加州出现频率都很高，加州位于美国西海岸，地中海气候，阳光丰富，大家熟知的洛杉矶、旧金山、伯克利、圣迭戈、萨克拉门托等城市都在这里，硅谷（Silicon Valley），位于美国加利福尼亚州北部的大都会区旧金山湾区南面，这里集合了很多超级品牌，例如苹果（apple）、惠普（HP, Hewlett-Packard）、谷歌(Google)、英特尔（Intel）、思科（Cisco）、甲骨文（Oracle）、特斯拉（Tesla）等，这些高科技企业的兴起，当然和加州强大的教育资源分不开，加利福尼亚大学（University of California），是一个知名的大学行政系统，其中包括了今天所提及的，加州大学伯克利分校（University of California, Berkeley），它还包括知名的UCLA洛杉矶加州大学（University of California, Los Angeles） 等十所公立大学。需要注意，著名的加州理工学院（California Institute of Technology）是一所私立大学。