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So what is the absolute worst food to down before you hit the sack? Pizza. Specifically, pepperoni pizza. And if you love to add peppers or crushed red pepper flakes on your pie, it's even worse. Here's why.
所以在睡觉前，绝对不能吃什么食物呢？披萨。具体而言，不要吃辣香肠披萨。如果你喜欢在披萨上放辣椒或碎红椒片，那情况就更糟糕了。看看下列的原因吧。
It Can Give You Indigestion
会让你消化不良
For people who already have a sensitive GI tract, they know that no slice of pizza is complete without heartburn medication and a hefty supply of antacids. The spiciness of the pepperoni and the acid in the tomato sauce can lead to a sour stomach, or worse.
对于肠胃本身就敏感的人而言，他们知道不服用胃灼热药和大量抗酸药物的披萨是不完整的。辣香肠的辣味和番茄酱的酸味会导致胃酸、甚至更糟的情况。
"The combination of fat in the cheese and the acid in the tomato sauce can have a negative impact on your sleep quality," Erin Palinski-Wade, RD, explained in our article The 30 Best and Worst Foods to Eat Before Sleep. "High-acid foods can trigger acid reflux, especially when eaten close to bedtime. Even if you don't feel 'heartburn,' this reflux can cause you to awaken partially from sleep and leave you tired the next day."
"奶酪中的脂肪和番茄酱的酸相结合会对你的睡眠造成不好的影响，"注册营养师Erin Palinski-Wade在我们的文章《睡前最宜吃和最不宜吃的30种食物》中解释道。"酸含量高的食物会引起胃酸回流，在睡前吃更是如此。如果你没有感受到'胃灼热，'那胃酸回流会使你在睡梦中醒来，从而导致第二天无精打采。"
In addition to heartburn, the high fat content in the cheese can give you indigestion, which is an overall uncomfortable feeling. Spending the night downing TUMS or Pepto-Bismol instead of actually sleeping will undoubtedly lead to a poor night's sleep. It's best to avoid these acid reflux triggers altogether before bed.
除了胃灼热，奶酪中的高脂肪会使你消化不良，这是一种整体不适的感觉。晚上不睡觉反而吃TUMS或Pepto-Bismol，那毫无疑问，你的睡眠一定很差。在睡觉前，最好避免吃这些导致胃酸回流的食物。
Dairy Can Leave You Running to the Restroom
奶制品会使你不停的跑厕所
Sure, cheese is delicious, which is why pizza is one of America's favorite foods. But it can also wreak havoc on your digestive system (mainly, your bowel movements) if you're not careful. About 65 percent of adults are lactose intolerant, the National Institutes of Health estimates. As people get older, they tend to lose the enzymes that help digest lactose, the sugar found in dairy. Since the bacteria in your colon loves to feed on these sugars, this can result in uncomfortable GI issues such as bloating, gas, and diarrhea.
当然，奶酪十分美味，所以才使得披萨成为美国人最爱的食物之一。但如果不小心的话，奶酪也会大肆破坏你的消化系统（主要是排便方面）。美国国立卫生研究所估计：约65%的人有乳糖不耐症。随着年龄的增长，人们往往会失去帮助消化乳糖的酶，乳糖是存在于奶制品当中的糖。由于结肠中的细菌喜欢以这些糖为食，因此会导致胃肠不适，如胃胀气和腹泻。
So it's no surprise that eating a lot of dairy at a time right before bed is a bad idea. Between running to the restroom and waking yourself up with your own flatulence, you're bound to get a bad night's sleep.
所以难怪睡前吃很多乳制品并不是个好主意。在频繁跑厕所和被肠胃胀气唤醒之间，你肯定睡不到好觉。
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