嗨！你知道吗？
Hey! Guess what?
早餐仍然不是一天中最重要的一餐
Breakfast still isn’t the most important meal of the day,
并且不会帮你减肥
and won’t help you lose weight.
这里是《健康等级》
This is Healthcare Triage.
我们之前推翻过早餐说
We demolished breakfast before,
但是最近有一个元分析值得重新审视
but there’s a recent meta-analysis that’s on point that’s worth revisiting.
来看看这个研究
To The Research!
来自BMJ的《早餐对体重和能量摄入的影响》
From the BMJ, it’s “Effect of Breakfast on Weight and Energy Intake”,
这是一项对一系列随机对照试验的系统综述和元分析
a systematic review and meta-analysis of randomized controlled trials.
研究人员查询了1999年至2018年间的有关文献里的
Researchers searched all the literature for randomized controlled trials
随机对照试验
published between 1990 and 2018
研究早餐如何影响体重或能量摄入
looking at how breakfast affects weight or energy intake.
这实验要将吃了早餐和没有吃早餐相比较
The trials had to compare breakfast versus no breakfast
然后观察这两组的结果
and look at these two outcomes.
实验也必须在高收入国家进行
They also had to take place in high income countries,
因为这正是我们感兴趣的
because that’s what we’re interested in in this case,
而不是早餐在资源匮乏的环境中的作用
not how breakfast might come into play in resource starved settings.
他们让两名研究人员独立提取数据并分析文献
They had two researchers independently extract the data and judge the papers.
然后他们收集数据并进行了一项随机效应元分析
Then they pooled the data and conducted a random effects meta-analysis.
我们已经在前一集介绍了它是怎么操作的
We’ve covered how that works in a previous episode.
13个试验符合入选标准
Thirteen trials met inclusion criteria.
这些试验中 有7个研究早餐对体重变化的影响
Of these, seven looked at the effects of breakfast on weight change
还有10个则是研究早餐对能量摄入量的影响
and ten looked at the effect of breakfast on energy intake.
结果显示 不吃早餐的受试者
To the results, participants who skipped breakfast
平均减重约1磅
had a small average weight loss of about one pound.
这在不同研究中是不一致的
This was inconsistent across studies and
我不想分析得太多
I don’t want to read too much into it
因为我想证明的不是
because I’m not trying to prove here
不吃早餐会让你减肥
that not eating breakfast causes you to lose weight.
论点是吃早餐会让你减肥
The argument is that eating breakfast causes you to lose weight
但这种情况在这里没有显现出来
and that totally was not seen here.
吃早餐的人相比没有吃早餐的人
People who ate breakfast had a higher total energy intake
会有更高的总能量摄入量
compared to those who skipped it
然而我想说“废话啊”
and while I’m tempted to say “duh”
之所以“废话啊”是因为仍然有人认为
because “duh” there are still people out there
如果你吃早餐
who think that if you eat breakfast somehow
你那天的总热量摄入就会降低
you lower your overall calorie consumption over the course of the day.
你知道的 几乎所有试验都为时不长
You know, almost all of these trials were short,
几乎所有都有偏差 差不多所有试验质量都特别低
almost all had biases, almost all of them were a pretty low quality.
重点在于
But the bottom line is this:
吃早餐不是一个减肥策略
adding breakfast to your day is not a weight-loss strategy.
当然如果你想吃就吃
Eat it if you want it, of course,
但是如果你想减肥 你也不需要吃早餐
but if you’re looking to lose weight, you don’t need it.
嗨！你喜欢这个节目吗？
Hey! Do you like the show?
无论它现在在屏幕上的哪个地方 如果你订阅或者点赞
It really helps if you subscribe, or like it,
它真的会很有帮助
wherever it is on the screen right now.
另一条支持该节目的好方法是前往patreon.com
And another good way to support the show is at patreon.com.
前往patreon.com/healthcaretriage
Go to patreon.com/healthcaretriage.
特别感谢我们的研究助理 Joe Sevits 和外科专家 Sam
We’d especially like to thank our research associate Joe Sevits and our Surgeon Admiral Sam.
想获取更多内容
And if you want more content,
请登录我们的播客 它很棒
go to our podcast! It’s great!
您可在各个播客平台上下载《健康等级》播客
The Healthcare Triage podcast, wherever you download podcasts, wherever they’re available.
当然还有我的书 《糟糕的食物圣经》 还在书店出售
and of course my book, “The Bad Food Bible”, still on sale in stores.
如果你购买一册 我将不胜感激
Appreciate if you pick up a copy.