临床试验确认：餐前喝水是减肥良法 - 丁香园论坛-【medical-news】

Drink Water to Curb Weight Gain? Clinical Trial Confirms Effectiveness of Simple Appetite Control Method

临床试验确认：餐前喝水是减肥良法

译者：Docofsoul

ScienceDaily (Aug. 23, 2010) — Has the long-sought magic potion in society's "battle with the bulge" finally arrived? An appetite-control agent that requires no prescription, has no common side effects, and costs almost nothing? Scientists report results of a new clinical trial confirming that just two 8-ounce glasses of the stuff, taken before meals, enables people to shed pounds. The weight-loss elixir, they told the 240th National Meeting of the American Chemical Society (ACS), is ordinary water.

《每日科学》2010年8月23日报道 —— 我们这个社会多少年来梦寐以求的减肥神药终于翩翩来到了吗？该“神药”以一种无需处方即可获得的食欲控制剂的形态出现， 而且没有普遍存在的药物副作用、几乎不用花钱？科学家目前报告了一项新的临床试验的结果，报告肯定了就餐前喝上两杯8盎司的这种“神药”，就能让人达到减肥轻身的目的。他们告诉美国化学学会（ACS）第240次全国会议：这种神药其实就是普通水。


Drinking more water before meals can help promote weight loss, new research suggests. (Credit: iStockphoto/Lise Gagne)

新的研究提示：餐前喝更多的水可促进减肥（图片来源：iStockphoto/Lise Gagne)


"We are presenting results of the first randomized controlled intervention trial demonstrating that increased water consumption is an effective weight loss strategy," said Brenda Davy, Ph.D., senior author on the study. "We found in earlier studies that middle aged and older people who drank two cups of water right before eating a meal ate between 75 and 90 fewer calories during that meal. In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake."

“我们现在谨向大会提交首次随机对照干预实验的结果。结果显示：提高饮水量是一种有效的减肥策略。在更早的实验中，我们发现中老年人在即将就餐前喝上两杯水，那么在餐中就会减少进食75到90的热量。在这项新的研究中，我们发现在12周的时间内，就餐者一天三次在餐前喝水，比不在餐前喝水的就餐者而言，可减轻5磅体重。” 该研究的第一作者Brenda Davy博士说。

"People should drink more water and less sugary, high-calorie drinks. It's a simple way to facilitate weight management."

“人们应该多喝水，少喝带糖的高热量饮料。这是加速体重调整的简捷方法。”

Davy pointed out that folklore and everyday experience long have suggested that water can help promote weight loss. But there has been surprisingly little scientific information on the topic. Previous studies hinted that drinking water before meals reduces intake of calories. Lacking until now, however, has been the "gold-standard" evidence from a randomized, controlled clinical trial that compares weight loss among dieters who drink water before meals with those who do not.

Davy指出：长久以来，民间传统与日常经验业已提示喝水能够促进体重减轻。但令人惊讶的是，在该课题上极少有科学信息出现。此前研究暗示餐前喝水可减少热量的摄入，但是直到现在才有了来自随机对照临床试验的“金标准”证据。在这一试验中，研究者将餐前喝水的就餐者与餐前不喝水的就餐者的体重减轻作了直接对比。

The study included 48 adults aged 55-75 years, divided into two groups. One group drank 2 cups of water prior to their meals and the other did not. All of the subjects ate a low-calorie diet during the study. Over the course of 12 weeks, water drinkers lost about 15.5 pounds, while the non-water drinkers lost about 11 pounds.

本研究包括了48名成年人，年龄为55到75岁，分为两组。一组餐前喝两杯水，另一组不喝。所有这些实验对象在本研究中都进食低热量饮食。在12周内，喝水者减轻了大约15.5磅，不喝水者则减轻11磅左右。

Davy said water may be so effective simply because it fills up the stomach with a substance that has zero calories. People feel fuller as a result, and eat less calorie-containing food during the meal. Increased water consumption may also help people lose weight if they drink it in place of sweetened calorie-containing beverages, said Davy, who is with Virginia Tech in Blacksburg, Va.

Davy说水之所以如此卓有成效，仅仅是因为水以零热量的物质形态占据了胃的有效空间，人们因而容易感到饱，因此在就餐时会进食更少的包含热量的食物。多喝水可能有助于人们减肥，只要用喝水来替代含热量的甜饮料即可。Davy目前工作于弗吉尼亚工学院布莱克斯堡分院。

Diet soda pop and other beverages with artificial sweeteners may also help people reduce their calorie intake and lose weight, Davy said. However, she advised against using beverages sweetened with sugar and high-fructose corn syrup because they are high in calories. A 12-ounce can of regular soda pop, for instance, contains about 10 teaspoons of sugar.

日常饮食中的苏打与其它含甜味剂的饮料可能也有助于人们减少热量摄入与减肥，但是Davy进一步指出：她并不建议饮用用食糖或高果糖玉米糖浆作甜味剂的饮料，因为这些饮料热量仍然很高。比如说一听12盎司的普通苏打饮料可能就包含了10茶匙的食糖。

Davy noted that that nobody knows exactly how much water people should drink daily. The Institute of Medicine, an agency of The National Academies, which advises the Federal Government on science, says that most healthy people can simply let thirst be their guide. It does not specify exact requirements for water, but set general recommendations for women at about 9 cups of fluids -- from all beverages including water -- each day, and men at about 13 cups of fluids.

Davy提及：没人确切知道人们一天该喝多少水。医学会是美国国家科学院的一个专门机构，负责向联邦政府提供科学方面问题的咨询。该机构说大多数健康人只是让口渴感成为其饮水的向导，但该机构并未指明水的确切用量，只是一般性地建议妇女每天饮用9杯液体（包括水在内的所有饮料），男性则每天饮用13杯。

And it is possible to drink too much water, a situation that can lead to a rare, but serious, condition known as water intoxication, Davy pointed out.

Davy指出：当然喝水也可能喝过头。喝水过量可导致罕见而严重的水中毒症状。