网红减肥法 - 间歇性断食 Intermittent Fasting



什么是间歇性断食?

间歇性断食是一种在进食和禁食之间循环的饮食模式。这种饮食模式并不指定你应该吃什么东西,而是指定你应该在什么时候吃东西。


What is Intermittent Fasting?

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It does not specify which foods you should eat but rather when you should eat them.



间歇性断食的好处 Health Benefits of Intermittent Fasting

  • 减轻体重 Weight loss

  • 降低胰岛素抵抗,减少患上二型糖尿病的机率 Reduce insulin resistance, lowering your risk of type 2 diabetes

  • 减少体内的氧化应激和炎症 Reduce oxidative stress and inflammation in the body

  • 降低“坏胆固醇” Reduce “bad” LDL cholesterol

  • 减少患癌风险 May help prevent cancer

  • 预防老年痴呆 Protect against Alzheimer’s disease


谁不适合进行间歇性断食? Who Should Not Attempt an Intermittent Fasting Diet?

  • 患有糖尿病 Have diabetes

  • 有血糖调节的问题 Have problems with blood sugar regulation

  • 患有低血压 Have low blood pressure

  • 体重过轻 Underweight

  • 曾患有进食障碍,比如暴食,厌食症 Have a history of eating disorders

  • 怀孕或正在哺乳 Pregnant or breastfeeding

  • 18岁以下 Under 18 years of age

  • 正在服用某些特定药物 Taking certain medications

Talk to your doctor to see if it's safe for you! 咨询医生了解自己是否适合进行间歇性断食!



常见问题 FAQ


禁食期间我可以喝水吗? Can I drink liquids during the fast?

可以。白开水、咖啡或茶等无热量饮料可以饮用,但是千万不要在咖啡或茶里面加糖哦。 Yes. Water, coffee, tea and other non-caloric beverages are fine but do not add sugar to your coffee or tea.


不吃早餐对身体不好不是吗? Isn’t it unhealthy to skip breakfast?

不是。如果您可以确保一整天的饮食是健康的,间歇性断食法是对身体健康有益的。 No. If you make sure to eat healthy food for the rest of the day then the practice is perfectly healthy.

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