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</style> <div id="ms2qgom" class="news-detail-title"> <div> 這個(gè)習(xí)慣正讓你悄悄長胖，很多人都有！（不是吃和久坐） </div> <div id="22qomc2" class="news-detail-intro"> 發(fā)布日期：2026-02-03 15:36 作者：New Media 瀏覽：11.8萬 <div style="display: inline-block;vertical-align: bottom">  </div> </div> </div>  <div id="0kiwuuc" class="news-detail-words"> <section data-role="outer" class="article135" style="font-size: 15px; font-family: 宋體; letter-spacing: 2px; line-height: 1.5;"><section data-role="outer" class="article135" style="font-size:15px;letter-spacing:2px;line-height:1.5;font-family:宋體;"><section data-role="paragraph" class="_135editor"><p style="text-align: center; margin-left: 10px; margin-right: 10px; line-height: 2;"><img src="https://img.lunan.com.cn/Public/Uploads/ueditor/image/zh-cn/other/20260203/1770104237676378.gif" title="1770104237676378.gif" alt="轉(zhuǎn)給咱家人.gif"/></p></section><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">體重總是悄無聲息漲上來，費(fèi)勁巴拉還減不下去？有沒有想過，在你努力管住嘴、邁開腿的時(shí)候，其他不良習(xí)慣正在偷偷給脂肪開綠燈？長期睡眠不足，也是一個(gè)被忽視的，導(dǎo)致肥胖的核心誘因。</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">多項(xiàng)大規(guī)模研究也已證實(shí)睡眠與肥胖的強(qiáng)關(guān)聯(lián)性。一項(xiàng)對26個(gè)國家13.6萬人的研究顯示，晚于22點(diǎn)睡覺者，全身肥胖、腹型肥胖風(fēng)險(xiǎn)顯著增加，且越晚睡風(fēng)險(xiǎn)越高；每晚睡眠＜5小時(shí)者，全身肥胖和腹型肥胖風(fēng)險(xiǎn)分別增加27%和16%。</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><section data-role="title" data-id="100390" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;font-size: 17px;letter-spacing: 0.544px;text-align: justify;text-decoration-thickness: initial;background-color: #ffffff;color: #3f3f3f;visibility: visible;font-family:system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;" class="_135editor"><section style="-webkit-tap-highlight-color: transparent;margin: 10px auto;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;text-align: center;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;display: inline-block;visibility: visible;" class=""><h1 style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;font-size: 17px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible;"><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;visibility: visible;"><strong style="caret-color: red;-webkit-tap-highlight-color: transparent;outline: 0px;max-width: 100%;font-size: 21px;letter-spacing: 2px;visibility: visible;overflow-wrap: break-word !important;font-family:宋體, SimSun;"><span style="-webkit-tap-highlight-color: transparent;outline: 0px;max-width: 100%;visibility: visible;overflow-wrap: break-word !important;"><span style="visibility: visible;">熬夜為什么會(huì)導(dǎo)致肥胖？</span></span></strong></p></h1><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;display: flex;justify-content: center;flex-direction: column;align-items: center;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;width: 50%;background: #b82c79;height: 4px;overflow: hidden;visibility: visible;overflow-wrap: break-word !important;box-sizing:border-box;" class=""><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;visibility: visible;"><br/></p></section><section style="-webkit-tap-highlight-color: transparent;margin: 3px 0px 0px;padding: 0px;outline: 0px;max-width: 100%;width: 20%;background: #b82c79;height: 3px;overflow: hidden;visibility: visible;overflow-wrap: break-word !important;box-sizing:border-box;" class=""><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;visibility: visible;"><br/></p></section></section></section></section></section><p style="margin-left: 10px; margin-right: 10px; line-height: 2em; visibility: visible;"><br/></p><section class="_135editor" data-id="41173"><section style="display: inline-block; border-bottom: 1.5px solid #b82c79; border-top-color: #b82c79; border-right-color: #b82c79; border-left-color: #b82c79; padding-bottom: 2px; box-sizing: border-box;"><section style="border: 0px none; display: flex; justify-content: flex-start; align-items: flex-end; box-sizing: border-box;" class=""><section class="autonum" style="font-size: 15px; color: rgb(255, 255, 254); display: block; float: left; line-height: 20px; margin: 0px 8px 0px 0px; max-width: 100%; padding: 4px 10px; background-color: #b82c79; box-sizing: border-box; overflow-wrap: break-word !important;"><span style="font-size: 15px;font-family:宋體, SimSun, STSong;"><strong>1</strong></span></section><section class="135brush" style="color: #b82c79;"><span style="font-size: 15px;font-family:宋體, SimSun, STSong;"><strong>食欲激素失衡：饑餓感暴增</strong></span></section></section></section></section><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">人體的食欲由瘦素和饑餓素控制，瘦素由脂肪細(xì)胞分泌，負(fù)責(zé)向大腦傳遞飽腹信號(hào)，來抑制食欲并加速能量消耗。饑餓素由胃黏膜分泌，可刺激大腦產(chǎn)生饑餓感。一般來說，瘦素和饑餓素相互制衡，將食欲維持在一個(gè)比較穩(wěn)定的水平。</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;"><br/></span></p><p style="text-align: center; margin-left: 10px; margin-right: 10px; line-height: 2;"><img src="https://img.lunan.com.cn/Public/Uploads/ueditor/image/zh-cn/other/20260203/1770104602701026.jpg" title="1770104602701026.jpg" alt="dam_7565.jpg"/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;"><br/></span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">連續(xù)熬夜會(huì)導(dǎo)致人體饑餓素水平升高，瘦素水平下降。而且，這一改變還會(huì)讓人更傾向于攝入高碳水、高熱量的食物。可以反思一下，經(jīng)常熬夜的那段時(shí)間，是不是更愛吃高熱量食物？</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><section class="_135editor" data-id="41173"><section style="display: inline-block; border-bottom: 1.5px solid #b82c79; border-top-color: #b82c79; border-right-color: #b82c79; border-left-color: #b82c79; padding-bottom: 2px; box-sizing: border-box;"><section style="border: 0px none; display: flex; justify-content: flex-start; align-items: flex-end; box-sizing: border-box;" class=""><section class="autonum" style="font-size: 15px; color: #fffffe; display: block; float: left; line-height: 20px; margin: 0px 8px 0px 0px; max-width: 100%; padding: 4px 10px; background-color: #b82c79; box-sizing: border-box; overflow-wrap: break-word !important;"><span style="font-size: 15px;font-family:宋體, SimSun, STSong;"><strong>2</strong></span></section><section class="135brush" style="color: #b82c79;"><span style="font-size: 15px;font-family:宋體, SimSun, STSong;"><strong>代謝紊亂：脂肪更容易堆積</strong></span></section></section></section></section><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">長期睡眠不足還會(huì)直接降低胰島素敏感性，為了維持正常的血糖水平，身體會(huì)分泌更多的胰島素。而過量的胰島素分泌會(huì)激活脂肪合成酶，這會(huì)促進(jìn)腹部脂肪堆積。</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">而且，睡眠不足還會(huì)導(dǎo)致皮質(zhì)醇異常升高，這種壓力激素會(huì)抑制脂肪分解，進(jìn)一步加劇肥胖。</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><section class="_135editor" data-id="41173"><section style="display: inline-block; border-bottom: 1.5px solid #b82c79; border-top-color: #b82c79; border-right-color: #b82c79; border-left-color: #b82c79; padding-bottom: 2px; box-sizing: border-box;"><section style="border: 0px none; display: flex; justify-content: flex-start; align-items: flex-end; box-sizing: border-box;" class=""><section class="autonum" style="font-size: 15px; color: #fffffe; display: block; float: left; line-height: 20px; margin: 0px 8px 0px 0px; max-width: 100%; padding: 4px 10px; background-color: #b82c79; box-sizing: border-box; overflow-wrap: break-word !important;"><span style="font-size: 15px;font-family:宋體, SimSun, STSong;"><strong>3</strong></span></section><section class="135brush" style="color: #b82c79;"><span style="font-size: 15px;font-family:宋體, SimSun, STSong;"><strong>熬夜可能伴隨更多的進(jìn)食</strong></span></section></section></section></section><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">隨著熬夜時(shí)間的延長，為了保持清醒或擺脫饑餓感，人們往往會(huì)選擇攝入咖啡、濃茶、零食甚至宵夜。長期如此，肥胖風(fēng)險(xiǎn)自然會(huì)上升。</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><section data-role="title" data-id="100390" style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;font-size: 17px;letter-spacing: 0.544px;text-align: justify;text-decoration-thickness: initial;background-color: #ffffff;color: #3f3f3f;visibility: visible;font-family:system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;" class="_135editor"><section style="-webkit-tap-highlight-color: transparent;margin: 10px auto;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;text-align: center;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;display: inline-block;visibility: visible;" class=""><h1 style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;font-size: 17px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible;"><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;visibility: visible;"><strong style="caret-color: red;-webkit-tap-highlight-color: transparent;outline: 0px;max-width: 100%;font-size: 21px;letter-spacing: 2px;visibility: visible;overflow-wrap: break-word !important;font-family:宋體, SimSun;"><span style="-webkit-tap-highlight-color: transparent;outline: 0px;max-width: 100%;visibility: visible;overflow-wrap: break-word !important;"><span style="visibility: visible;">如何通過改善睡眠</span></span></strong></p><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;visibility: visible;"><strong style="caret-color: red;-webkit-tap-highlight-color: transparent;outline: 0px;max-width: 100%;font-size: 21px;letter-spacing: 2px;visibility: visible;overflow-wrap: break-word !important;font-family:宋體, SimSun;"><span style="-webkit-tap-highlight-color: transparent;outline: 0px;max-width: 100%;visibility: visible;overflow-wrap: break-word !important;"><span style="visibility: visible;">助力體重管理？</span></span></strong></p></h1><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;display: flex;justify-content: center;flex-direction: column;align-items: center;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;width: 50%;background: #b82c79;height: 4px;overflow: hidden;visibility: visible;overflow-wrap: break-word !important;box-sizing:border-box;" class=""><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;visibility: visible;"><br/></p></section><section style="-webkit-tap-highlight-color: transparent;margin: 3px 0px 0px;padding: 0px;outline: 0px;max-width: 100%;width: 20%;background: #b82c79;height: 3px;overflow: hidden;visibility: visible;overflow-wrap: break-word !important;box-sizing:border-box;"><p style="-webkit-tap-highlight-color: transparent;margin: 0px;padding: 0px;outline: 0px;max-width: 100%;box-sizing: border-box !important;overflow-wrap: break-word !important;clear: both;min-height: 1em;visibility: visible;"><br/></p></section></section></section></section></section><p style="margin-left: 10px; margin-right: 10px; line-height: 2em; visibility: visible;"><br/></p><section class="_135editor" data-role="title" data-id="126743"><section style="margin: 10px auto; display: flex; justify-content: flex-start;"><section style="display: flex;justify-content: flex-start;align-items: center;"><section style="flex-shrink: 0;"><section style="font-size: 15px; letter-spacing: 1.5px; color: #b82c79; border: 1px solid #d99694; padding: 5px 20px 5px 5px; box-sizing: border-box;"><span style="font-size: 15px;font-family:宋體, SimSun, STSong;"><strong>0</strong><strong class="autonum">1</strong></span></section></section><section style="font-size: 15px; color: #ffffff; background-color: #b82c79; padding: 3px 10px; margin: 0px 0px 0px -15px; box-sizing: border-box;"><span style="font-size: 15px;font-family:宋體, SimSun, STSong;"><strong class="135brush">把握最佳睡眠時(shí)長</strong></span></section></section></section></section><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">睡眠時(shí)間并非越多越好，過度睡眠會(huì)減少活動(dòng)量，反而不利于能量代謝。判斷睡眠是否充足的核心標(biāo)準(zhǔn)是：次日醒來是否神清氣爽，工作學(xué)習(xí)時(shí)能否注意力集中、無困倦感。</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;"><br/></span></p><p style="text-align: center; margin-left: 10px; margin-right: 10px; line-height: 2;"><img src="https://img.lunan.com.cn/Public/Uploads/ueditor/image/zh-cn/other/20260203/1770104637524628.jpg" title="1770104637524628.jpg" alt="好睡眠.jpg"/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;"><br/></span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="font-family: 宋體, SimSun, STSong;">《健康中國行動(dòng)（2019—2030年）》建議，成年人每天睡眠時(shí)長為7-8小時(shí)。</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><section class="_135editor" data-role="title" data-id="126743"><section style="margin: 10px auto; display: flex; justify-content: flex-start;"><section style="display: flex;justify-content: flex-start;align-items: center;"><section style="flex-shrink: 0;"><section style="font-size: 15px; letter-spacing: 1.5px; color: #b82c79; border: 1px solid #d99694; padding: 5px 20px 5px 5px; box-sizing: border-box;"><span style="font-size: 15px;font-family:宋體, SimSun, STSong;"><strong>0</strong><strong class="autonum">2</strong></span></section></section><section style="font-size: 15px; color: #ffffff; background-color: #b82c79; padding: 3px 10px; margin: 0px 0px 0px -15px; box-sizing: border-box;"><span style="font-size: 15px;font-family:宋體, SimSun, STSong;"><strong class="135brush">抓住深睡眠黃金期</strong></span></section></section></section></section><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">深睡眠是脂肪分解、激素調(diào)節(jié)的關(guān)鍵時(shí)段，此階段生長激素分泌達(dá)到峰值，能促進(jìn)脂肪分解供能。</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">建議在22點(diǎn)左右入睡，入睡時(shí)間最晚不要超過23點(diǎn)，以免破壞人體晝夜節(jié)律。</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">為保證睡眠質(zhì)量，睡前不要?jiǎng)×疫\(yùn)動(dòng)、飲酒或過量進(jìn)食。保持臥室安靜、黑暗、溫度適宜。</span></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><br/></p><p style="text-align:justify;margin-left: 10px; margin-right: 10px; line-height: 2;"><span style="letter-spacing: 2px;font-family:宋體, SimSun, STSong;">睡眠不是減肥的“輔助項(xiàng)”，而是“基礎(chǔ)項(xiàng)”。睡眠是體重管理的重要一環(huán)，但不能替代合理飲食和適度運(yùn)動(dòng)。若長期睡眠不足且伴隨肥胖、乏力、血糖異常等癥狀，建議及時(shí)到醫(yī)院就診，排查相關(guān)問題。</span></p><p><br/></p></section></section> </div> </div> </div> </div> </div> <script src="http://res.wx.qq.com/open/js/jweixin-1.2.0.js"></script> <script 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