伊拉斯姆斯大學(xué)(雙語閱讀)

Why You Eat the Same Thing For Breakfast Every Day

According to research, eating the same food for breakfast actually contributes to better decision-making.

根據(jù)調(diào)查研究，早餐吃同樣的食物實際上有助于更好地做出決策。

Every morning, I eat the same breakfast. Toast and almond butter, coffee, and an avocado, spinach, protein powder and banana smoothie. I’ve eaten this combination of breakfast foods for the past two years.

每天早上，我都吃同樣的早餐：吐司和杏仁黃油、咖啡、鱷梨、菠菜、蛋白粉和香蕉冰沙。在過去的兩年里，我一直都在吃這種早餐食品組合。

Every evening, I eat a different dinner. Pasta on Sunday. Salmon and salad on Monday. Shrimp and chips on Tuesday. Turkey burgers and sweet potato tots on Wednesdays. Sushi on Thursdays. Pizza on Fridays. Saturday is a wildcard. This less stablerotation（旋轉(zhuǎn)；交替；輪換）changes with the seasons.

每天晚上，我吃不同的晚餐。周日意大利面。周一吃三文魚和沙拉。周二吃蝦和薯條。星期三有火雞漢堡和紅薯。周四壽司。周五披薩。星期六隨意搭配。這種不太穩(wěn)定的交替隨著季節(jié)的變化而變化

Weird, no? But I’m not alone. Many of you do this, too. I have data to prove it. In a forthcoming paper in the journalAppetite, Romain Cadario of Erasmus University and I examine the food diaries of 2,624 people living in France and 1,275 people living in the United States, measuring how often people eat the same meal every day for breakfast, lunch, and dinner. If you had oatmeal and fruit and coffee for breakfast on Monday, for instance, how many other times this week did you eat thatprecise（準(zhǔn)確的；精確的；一絲不茍的） combination of foodsfor breakfast? In our French and American panels, overall, 68% ate the same breakfast at least twice in one week (the Frencha little more so thanthe Americans; 73% versus 52%,respectively). only 9% repeated a dinner (the Americans a little more so than the French; 16% versus 6%, respectively).

很奇怪，不是嗎？但我并不孤單，因為你們中的許多人也這樣做，而且我有數(shù)據(jù)可以證明。在即將發(fā)表在appetite雜志上的一篇論文中，伊拉斯姆斯大學(xué)的羅曼·卡達(dá)里奧和我調(diào)查了 2,624 名居住在法國和 1,275 名居住在美國的人的飲食日記，測量人們多久一次吃相同的早餐、午餐、 和晚餐。例如，如果你周一早餐吃燕麥片、水果和咖啡，那么這周中你有多少次吃過相同的早餐？在我們的法國和美國小組中，總體而言，68% 的人在一周內(nèi)至少吃兩次相同的早餐（法國人比美國人多一點；分別為 73% 和 52%）。只有 9% 的人重復(fù)晚餐（美國人比法國人多一點；分別為 16% 和 6%）。

Why do so many of us eat the same thing for breakfast day after day, when we do not repeat a lunch or dinner? Why do we avoid variety in the morning, yet later in the same day,seek varietyin our choice of food?

為什么當(dāng)我們午餐或者晚餐不重樣時，多數(shù)人的早餐卻日復(fù)一日吃著相同的東西？為什么我們在早上避免多樣化，而在同一天晚些時候，在我們選擇食物時會尋求多樣化？

Part of the answer is biological. Our level of physiological arousal（生理覺醒；生理激發(fā)；生理喚醒）fluctuatesthroughout the day. We are most energized in the morning, and our arousal level declines from that peak until we go to sleep.We maypreferless stimulating foods in the morning to avoid feeling overstimulated, and prefer more stimulating foods later to avoid feeling under-stimulated.

一部分答案是通過生物學(xué)來解釋的。我們的生理喚醒機(jī)能全天都在波動。我們在早上最精力充沛，我們的喚醒水平從那個高峰開始下降，直到我們?nèi)胨?。我們可能會更傾向于在早上食用刺激性較低的食物以避免感覺上的過度刺激，而后更喜歡刺激性更強(qiáng)的食物以避免感覺刺激不足。

Part of the answer is cultural. Themodern workdaymeans we have the least time for meals in the morning. If we find a breakfast that’s rewarding and repeat it a few times, eating that combination of food becomes a habit that allows us to eat an efficient meal. Because it’s habitual, we maystick withour breakfast even long after we’ve tired of it (e.g., “I really should be able to find something better than oatmeal. Always oatmeal!”).

一部分答案來自于文化?，F(xiàn)代工作日意味著我們早上吃飯的時間最少。如果我們發(fā)現(xiàn)一份有益的早餐并重復(fù)堅持幾次，那么吃這種食物組合就會成為一種習(xí)慣，并且讓我們吃得更有效率。，因為習(xí)以為常了，所以即使當(dāng)我們厭倦吃早餐很久時，我們?nèi)匀粓猿殖裕ɡ?，“我?yīng)該能夠找到比燕麥片更好的東西但，總是燕麥片！”）。

But biology and culture are only part of the answer.

但生物學(xué)和文化上的因素只是答案的一部分。

Much of the answer is psychological.It’s not that we believebreakfast is a trivial meal. Breakfast is often considered the most important meal of the day. Americans consume on average 361 breakfasts a year.

大部分答案是心理上的。并不是說我們認(rèn)為早餐是微不足道的一餐，它通常被認(rèn)為是一天中最重要的一餐。美國人平均每年吃掉 361 份早餐。

We find that much of the answer isdue tothe different goals that people pursue when eating breakfast and other meals.

我們發(fā)現(xiàn)大部分答案是由于人們在吃早餐和其他食物時追求的目標(biāo)不同。

What goals are we pursuing in our meals? Two goals influence all kinds of decisions about what we eat—hedonic and utilitarian goals. Hedonic goals drive people to eat foods thatprovide pleasurable experiences and sensations(e.g., “I ordered a salmon grain bowl because I love its flavor and texture”), and utilitarian goals drive people to eat to efficiently fulfill other objectives such as weight control, health, convenience or efficiency (e.g., “I ordered a salmon grain bowl because it’s a good source of protein and fiber”).

我們在用餐中追求什么目標(biāo)呢？有兩個目標(biāo)會影響我們吃什么的各種決定——享樂目標(biāo)和實用目標(biāo)。享樂目標(biāo)驅(qū)使人們吃能夠提供愉悅體驗和感覺的食物（例如，“我點了一個鮭魚谷物碗，因為我喜歡它的味道和口感”），而實用目標(biāo)驅(qū)使人們吃東西以有效地實現(xiàn)其他目標(biāo)，例如控制體重，保持健康、為了方便或提高效率（例如，“我點了一個鮭魚谷物碗，因為它是蛋白質(zhì)和纖維很好的來源”）。

We find thatas the day progresses, peopleswitchfrom pursuing utilitarian goals for breakfast to maximizing the pleasure they derive from their afternoon and evening meal. In our diary data, for instance, we found that people were more likely tointroduce variety into their breakfastson the weekend—when people intend to eat a more pleasurable breakfast—than during the weekday. In another study, we asked people to report what foods they consumedin the two previous days, andthe extent to which they were pursuing pleasure and efficiency in each of those meals. As in the French and American food diaries, meal variety across days was lower for breakfasts than lunches and dinners. Moreover,this pattern of variety seeking was explained by the type of goals participants pursued for each meal, even when accounting for factors like how long people spent eating, whether they ate alone or with others, and ate in their home or outside it.

我們發(fā)現(xiàn)，隨著時間的推移，人們從追求早餐的實用目標(biāo)轉(zhuǎn)向從下午和晚餐中盡可能多的獲得樂趣。例如，在我們的日記數(shù)據(jù)中，我們發(fā)現(xiàn)與工作日相比，人們在周末（人們打算吃更愉快的早餐時）更有可能在早餐中加入多樣化。在另一項研究中，我們要求人們報告他們在前兩天吃了什么食物，以及他們在每一餐中追求快樂和效率的程度。正如在法國和美國的飲食日記中一樣，早餐的膳食種類少于午餐和晚餐。此外，這種尋求多樣性的模式可以通過參與者每餐追求的目標(biāo)類型來解釋，甚至考慮到人們吃飯的時間、他們是獨自吃飯還是與他人一起吃飯、在家還是在外面吃飯等因素。

We seem to naturally select more utilitarian goals for breakfast, but we can pursue pleasure and seek varietyif we set our mind to it. In the last experiment in our paper, we randomly assigned participants to either maximize their enjoyment with a pleasurable breakfast or maximize their convenience with an efficient breakfast. Then we asked all participants to choose what they would eat for breakfast and report how similar it was to breakfasts they ate in the past week. Participants in assigned to maximize their enjoyment with a pleasurable breakfast were 27% more likely to report they would eat a combination of foods that they had not consumed in the past week.

我們似乎很自然地會選擇更實用的早餐目標(biāo)，但如果我們下定決心，我們可以追求快樂和尋求多樣性。在我們論文的最后一個實驗中，我們隨機(jī)分配參與者，要么通過愉快的早餐最大限度地享受他們的享受，要么通過高效的早餐最大限度地提高他們的便利性。然后我們要求所有參與者選擇他們早餐吃什么，并報告他們在過去一周吃的早餐有多相似。被指派通過享用美味早餐最大限度地享受樂趣的參與者報告說他們會吃過去一周沒有吃過的食物組合的可能性要高出 27%。

Where do these goals come from? Our research suggests that the different goals we pursue in our meals are not due to the different amounts of time available to prepare and eat our meals. If anything, we find that how much time we spend eating meals seems to be determined by the goals we pursue,not the other way around. If we are trying to eat an efficient breakfast, we’d likely be frustrated if a meal carved out（分割；雕刻） more precious free time than we’d planned. And we make more time for meals that we want to savor（味；香味）, whether that means a pancake breakfast at home with our family orblocking out（畫略圖；擬大綱） the nightfor a dinner with our partner or friends.

這些目標(biāo)從何而來？我們的研究表明，我們在用餐中追求的不同目標(biāo)并不是因為準(zhǔn)備和用餐的時間不同。如果有的話，我們發(fā)現(xiàn)我們花多少時間吃飯似乎取決于我們追求的目標(biāo)，而非相反。如果我們試圖吃一頓高效的早繁，然而它會分割更多我們計劃的寶貴時間，我們可能會因此感到沮喪。我們會騰出更多時間吃我們想品嘗的飯菜，無論是在家里和家人一起吃煎餅早餐，還是在晚上與伴侶或朋友共進(jìn)晚餐。

We speculate that culture and biology may each contribute to the goals we pursue at meals.A reflection of our culture, marketing tends to emphasize the utilitarian rather than hedonic benefits of breakfast foods. In over 3000+ products’ name descriptions we scraped（刮；擦傷） from Amazon, we find that the volume of pleasure-related words (e.g., tasty, savory, delicious) compared to utilitarian words (e.g., nutritious, energized, healthy) is lower for breakfast foods than foods for lunch or dinner. The goals we pursue may also originate, in part, in the biology of our natural stimulation levels. Our higher level of physiological stimulation in the morning may reduce our preference for variety. Whether the goals we pursue originate in our culture or biology, the different goals we pursueappear tobe the psychologicaldriver of our tendency toeat the same breakfast day after day, and we have control over the goals we choose to pursue.

我們推測文化和生物學(xué)可能都會影響我們在用餐時追求的目標(biāo)。作為我們文化的反映，營銷往往強(qiáng)調(diào)早餐食品的功利性而非享樂性好處。在我們從亞馬遜上抓取的 3000 多種產(chǎn)品名稱描述中，我們發(fā)現(xiàn)相對于午餐或晚餐，早餐食品中與愉悅相關(guān)的詞（例如，美味、美味、美味）的數(shù)量與實用詞（例如，營養(yǎng)豐富、精力充沛、健康）相對比較低。我們追求的目標(biāo)也可能部分源于我們自然刺激水平的生物學(xué)。我們早上更高水平的生理刺激可能會降低我們對多樣性的偏好。無論我們追求的目標(biāo)源于我們的文化還是生物學(xué)，我們追求的不同目標(biāo)似乎是我們?nèi)諒?fù)一日吃相同早餐傾向的心理驅(qū)動力，我們可以控制我們選擇追求的目標(biāo)。

How can we leverage（發(fā)揮杠桿作用；施加影響） this information to improve our diet? Habits are difficult to change, but easy to maintain. Our pursuit of efficiency at breakfast is a driver of the habits we create and maintain.If we can make an efficient and rewarding breakfast out of the foods we should be eating that are less appealing (e.g., kale or spinach), and repeat that breakfast often enough, that diet should be easier to stick to than trying to eat those foods for every lunch or dinner. Of course,establishing new habitsis difficult when old habits are alreadyin place. People find it easiest to change a habit, like what to eat for breakfast, when they experience a “fresh start” like a move, a birthday, or the first day of the month.

我們?nèi)绾卫眠@些信息來改善我們的飲食？習(xí)慣很難改變，但也容易保持。我們對早餐效率的追求是我們養(yǎng)成和保持習(xí)慣的驅(qū)動力。如果我們可以遠(yuǎn)離那些不是很誘人的食物（例如羽衣甘藍(lán)或菠菜）來制作一份高效且有益的早餐，并且經(jīng)常重復(fù)這樣的早餐，那么這種飲食應(yīng)該比嘗試每天午餐或晚餐時吃這些食物更容易堅持。當(dāng)然，當(dāng)舊習(xí)慣已經(jīng)形成時，建立新習(xí)慣是很困難的。人們發(fā)現(xiàn)，當(dāng)他們經(jīng)歷搬家、生日或每月第一天等“新的開始”時，最容易改變習(xí)慣，比如早餐吃什么。

As luck would have it, a new year is on the horizon—it’s a great time to make that change.

幸運的是，新的一年即將到來——這是做出改變的好時機(jī)。