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各位朋友大家好，现在是“每天健康三分钟”时间，我是安阳道简医院的医生喻昕炀，今天主要和大家聊聊糖尿病吃饭时间和顺序的事情。

在不该吃饭时间(尤其是睡觉时间或接近睡觉时间)吃东西，吃下去等热量食物，比更早时间点吃饭更容易长胖。简而言之，吃晚饭太晚或吃夜宵，更容易长胖。

那什么时间吃饭，按什么顺序吃合适呢？

美国糖尿病协会年会上指出：早饭吃大餐，晚饭减少进食且早点吃，下午三点以前把晚饭吃了是最好的,由于绝大多数人都做不到下午三点以前把晚饭吃了，所以建议尽量在6点前吃，不要把晚饭拖到夜间，采取TRF模式，早中晚的食物配比5：3：2。

很多人因为工作原因，早餐被忽略了，但早餐对人体其实十分重要。相关研究显示：不吃早饭会增高全天血糖水平—不论是否有2型糖尿病。早上吃大餐血糖控制水平更好，并且可以促进女性排卵功能。早餐应该在正常起床后1-2小时内吃。要正常起床，接受日光照射，帮助昼夜节律协调。

Time-Restrict Feeding（TRF）是间歇性断食的一种，指每天保持一定时间（一般必须大于12小时）不进食。比如晚上6点以前吃饭，早上6点以后吃饭，就做到了12小时以上的TRF。

研究发现TRF能减少饥饿感或进食量、降低体脂、降低葡萄糖和胰岛素水平、增强胰岛素敏感性、降低血压、提高脂肪氧化（加强燃脂）和降低氧化应激。早TRF能更好控制全天血糖水平，降低血压，更好燃脂等。

TRF严格规定吃饭时间，把进食时间压缩在白天较早时段，更有利于健康。但是要注意吃饭时间不能太晚，否则照样对健康有害。

吃饭顺序一般建议：先吃蔬菜和蛋白质，再吃碳水化合物，按照蔬菜—荤食—主食的顺序进餐。最后吃碳水很重要！

什么时间吃，按什么顺序吃，固然重要。但是，吃什么，是影响力更大的一个核心因素。

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【英文版】

Meal time and order in patients with diabetes mellitus

Dear friends, nice to meet you!Now it is time for “Health talk for three minutes every day”,My name is Yu Xinyang, a doctor of Anyang Daojian HospitalToday, I will mainly introduce the meal time and order in patients with diabetes mellitus.

Eating at the wrong time (especially at bedtime or near bedtime) is more likely to gain weight than eating earlier.In short, it's easier to get fat if you eat too late or have supper late.

What's the right time to eat and in what order?

At the annual meeting of the American Diabetes Association, it is best to have a big breakfast, eat less dinner and eat earlier, and eat dinner before 3:00 p.m. As most people can't finish dinner before 3:00 p.m.,it is suggested to eat before 6:00 p.m. instead of dragging the dinner to night. TRF mode should be adopted, and the food ratio of morning, middle and evening should be 5:3:2.

Because of work, many people ignore breakfast, but breakfast is actually very important to the human body. Studies have shown that skipping breakfast increases blood sugar levels throughout the day - with or without type 2 diabetes.Eating a big meal in the morning can control blood sugar better and promote ovulation function of women. Breakfast should be eaten within 1-2 hours after getting up normally. You should get up normally and receive sunlight, which helps to coordinate the circadian rhythm.

Time-Restrict Feeding (TRF) is a kind of intermittent fasting, which means that a certain time (generally more than 12 hours) does not eat every day.For example, eating before 6:00 p.m. and eating after 6:00 a.m. can achieve a TRF of more than 12 hours.

Studies have found that TRF can reduce hunger or food intake, reduce body fat, glucose and insulin levels,enhance insulin sensitivity, lower blood pressure, increase fat oxidation (strengthen fat burning) and reduce oxidative stress. Early TRF can control blood glucose level, lower blood pressure and burn fat better.

TRF strictly regulates the eating time and compresses the eating time in the early period of the day, which is more conducive to health. But pay attention not to eating too late, too late to eat is still harmful to health.

The general advice of eating order: first eat vegetables and protein, then eat carbohydrates, according to the order of vegetables meat staple food, and it's important to eat carbon water in the end!

It's important to eat when and in what order. But what to eat is a more influential core factor.

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