How sleep affects what -- and how much -- you eat | Sleeping with Science

Transcriber: Leslie Gauthier Reviewer:

Can a lack of sleep lead to unnecessary weight gain?

Translator: Shamsiah Ismail

Bolehkah kurang tidur menyebabkan pertambahan berat badan yang tak diingini?

Unfortunately, that’s what the scientific evidence tells us.

Malangnya, itulah yang telah dibuktikan oleh sains.

[Sleeping with Science]

[Sains tentang tidur]

Part of the reason is due to an imbalance

Sebahagian daripada sebabnya adalah kerana ketidakseimbangan

in two key appetite-regulating hormones called leptin and ghrelin.

dua hormon utama yang mengawal selera makan, iaitu leptin dan ghrelin.

Now, leptin sends a signal of fullness to your brain,

Leptin menghantar isyarat kenyang ke otak anda,

so you feel satiated by your food.

supaya anda berasa puas selepas makan.

Ghrelin, on the other hand, does the opposite.

Ghrelin pula melakukan sebaliknya.

It sends a signal of hunger to your brain.

Ia menghantar isyarat lapar ke otak anda.

And sadly, these two hormones will go in opposite directions

Malangnya, kedua-dua hormon ini akan bertindak secara bertentangan

when we’re not getting enough sleep.

apabila kita tidak cukup tidur.

Specifically, a lack of sleep will decrease levels of leptin,

Secara khususnya, kurang tidur menurunkan tahap leptin,

so you won’t feel as satisfied by your meals;

menyebabkan anda tidak berasa puas selepas makan,

you won’t feel full.

anda tidak berasa kenyang.

And if that weren't bad enough,

Dan jika itu belum cukup buruk,

levels of ghrelin will actually increase when you’re not getting sufficient sleep,

paras ghrelin akan meningkat apabila anda kurang tidur,

so you’ll constantly feel hungry

jadi anda sentiasa berasa lapar dan anda mahu makan lebih banyak.

and you’ll want to eat more.

However, it's not just that you want to eat more when sleep gets short.

Namun, bukan sahaja anda mahu makan lebih banyak apabila tidak cukup tidur.

It’s also about a change in what you want to eat.

Ia juga mempengaruhi jenis makanan yang anda mahu makan.

In particular, a lack of sleep will shift your preferences

Khususnya, kurang tidur akan mengubah selera anda

towards desiring higher-calorie and sugary carbohydrate foods.

ke arah makanan tinggi kalori dan karbohidrat bergula.

What’s fascinating

Yang menariknya

is that this relationship between sleep and food is a two-way street.

hubungan antara tidur dan makanan ini bersifat dua hala.

We’ve discovered that eating to excess,

Kami mendapati makan secara berlebihan,

and also eating a diet that contains high amounts of sugar

serta pengambilan diet tinggi kandungan gula,

and low amounts of fiber,

dan rendah serat,

are all associated with significantly worse sleep quantity

dapat dikaitkan dengan kuantiti dan kualiti

and sleep quality.

tidur yang buruk.

The good news here is that we can think of sleep as a new tool

Berita baiknya, kita boleh jadikan tidur sebagai alat baharu

to help regulate our body weight.

untuk membantu kita mengawal berat badan.

And as a result,

Hasilnya nanti, akan meningkatkan kesihatan dan kesejahteraan

improve our overall health

and our wellness.

kita secara keseluruhan.