{"id":51631,"date":"2020-11-10T09:00:51","date_gmt":"2020-11-10T16:00:51","guid":{"rendered":"https:\/\/askthescientists.com\/?p=51631"},"modified":"2022-07-18T13:52:09","modified_gmt":"2022-07-18T19:52:09","slug":"intermittent-fasting","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/intermittent-fasting\/","title":{"rendered":"\u5145\u5206\u56de\u7b54\u6709\u5173\u95f4\u6b47\u6027\u65ad\u98df\u7684\u95ee\u9898"},"content":{"rendered":"

\"\"<\/p>\n

\u4eba\u5728\u8282\u98df\u7684\u65f6\u5019\u6ee1\u8111\u5b50\u60f3\u7684\u90fd\u662f\u98df\u7269\u2014\u2014\u80fd\u5403\u7684\u98df\u7269\u53ca\u7279\u522b\u662f\u4e0d\u80fd\u5403\u7684\u98df\u7269\u3002\u8282\u98df\u4f1a\u8ba9\u4eba\u611f\u89c9\u7cbe\u75b2\u529b\u7aed\uff0c\u540c\u65f6\u5371\u5bb3\u60a8\u7684\u5065\u5eb7\u548c\u4f53\u91cd\u7ba1\u7406\u76ee\u6807<\/a>\u3002\u95f4\u6b47\u6027\u65ad\u98df\u6216\u9650\u5b9a\u65f6\u95f4\u8fdb\u98df\u6709\u52a9\u4e8e\u5c06\u60a8\u7684\u6ce8\u610f\u529b\u4ece\u201c\u6211\u80fd\u5403\u4ec0\u4e48\u201d\u8f6c\u79fb\u5230\u201c\u6211\u4ec0\u4e48\u65f6\u5019\u5403\u6700\u5408\u9002\u3002\u201d<\/p>\n

\u8fd9\u79cd\u8f6c\u79fb\u5e26\u6765\u4e00\u6ce2\u672a\u5e73\uff0c\u4e00\u6ce2\u53c8\u8d77\u7684\u6311\u6218\u3002\u96c6\u4e2d\u5728\u7279\u5b9a\u65f6\u95f4\u8fdb\u98df\u5e76\u878d\u5408\u9002\u5f53\u7684\u95f4\u65ad\u6027\u65ad\u98df\u5bf9\u4f53\u91cd\u548c\u6574\u4f53\u5065\u5eb7\u663e\u793a\u51fa<\/span>\u76ca\u5904\u3002\u8fd9\u8ba9\u95f4\u6b47\u6027\u65ad\u98df\uff08\u6709\u65f6\u7f29\u5199\u4e3aIF\uff09\u53d8\u5f97\u8d8a\u6765\u8d8a\u6d41\u884c\uff0c\u4ece\u5065\u5eb7\u610f\u8bc6\u8f6c\u5316\u4e3a\u516c\u4f17\u666e\u904d\u7684\u8bdd\u9898\u3002<\/p>\n

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\u4ec0\u4e48\u662f<\/strong>\u95f4\u6b47\u6027<\/strong>\u65ad<\/strong>\u98df(Intermittent Fasting, IF)\uff1f <\/strong><\/h2>\n

IF\u751f\u6d3b\u65b9\u5f0f\u7684\u652f\u6301\u8005\u8ba4\u4e3a\u5b83\u662f\u8fbe\u5230\u6240\u6709\u5065\u5eb7\u76ee\u6807\u7684\u4e07\u80fd\u94a5\u5319\uff0c\u800c\u53cd\u5bf9\u8005\u5219\u8ba4\u4e3a\u8fd9\u79cd\u65b9\u6cd5\u53ea\u662f\u6d41\u884c\u70ed\u6f6e\uff0c\u751a\u81f3\u53ea\u662f\u201c\u9965\u997f\u996e\u98df\u201d\u3002<\/p>\n

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IF\u6709\u4e0d\u540c\u7684\u8fdb\u98df\u65f6\u95f4\u8868\uff0c\u60a8\u4f1a\u5728\u540e\u6587\u4e2d\u8be6\u7ec6\u4e86\u89e3\u3002\u60a8\u751a\u81f3\u53ef\u4ee5\u79f0\u5176\u4e3a\u9650\u5b9a\u65f6\u95f4\u8fdb\u98df\u2014\u2014\u5c06\u6ce8\u610f\u529b\u8f6c\u79fb\u5230\u996e\u98df\u4e0a\u3002\u4e0d\u8bba\u60a8\u9009\u62e9\u54ea\u79cd\u540d\u79f0\u6216\u65f6\u95f4\u8868\uff0c\u8fdb\u98df\/\u65ad\u98df\u5468\u671f\u7684\u57fa\u672c\u7406\u5ff5\u80fd\u60a8\u5e26\u7ed9\u60a8\u8bb8\u591a\u76ca\u5904\u4ee5\u5e76\u4e0e\u4e00\u822c\u996e\u98df\u7c7b\u578b<\/a>\u5f62\u6210\u5bf9\u6bd4\u3002<\/p>\n

\u95f4\u6b47\u6027<\/strong>\u65ad<\/strong>\u98df\u53ea\u662f\u53e6\u4e00\u79cd\u996e\u98df\u6cd5\u5417\uff1f <\/strong><\/h2>\n

\u95f4\u6b47\u6027\u65ad\u98df\u975e\u4f46\u4e0d\u662f\u4e00\u79cd\u6d41\u884c\u996e\u98df\u6cd5\uff0c\u5b83\u751a\u81f3\u4e0d\u7b97\u662f\u4e00\u79cd\u771f\u6b63\u7684\u996e\u98df\u6cd5\u3002\u5b83\u6ca1\u6709\u6307\u51fa\u9700\u8981\u907f\u514d<\/a>\u6216\u98df\u7528\u54ea\u4e9b\u98df\u7269\u3002\u76f8\u53cd\uff0c\u5728\u56fa\u5b9a\u65f6\u95f4\u65ad\u98df\u7684\u89c2\u5ff5\u66f4\u63a5\u8fd1\u4e8e\u751f\u6d3b\u65b9\u5f0f\u7684\u6539\u53d8\u3002\u8fd9\u79cd\u996e\u98df\u6cd5\u5df2\u6709\u5f88\u957f\u7684\u5386\u53f2\u3002\u4eba\u7c7b\u5386\u53f2\u4e2d\u7ecf\u5e38\u51fa\u73b0\u8fdb\u98df\/\u65ad\u98df\u5468\u671f\u7684\u8303\u4f8b\u3002IF\u8ba9\u4eba\u611f\u89c9\u5947\u602a\u6216\u8c8c\u4f3c\u6d41\u884c\u7684\u539f\u56e0\u5728\u4e8e\u5b83\u56de\u907f\u4e86\u5e38\u89c1\u7684\u51cf\u91cd\u91d1\u53e5\u3002<\/p>\n

\u5982\u679c\u60a8\u66fe\u4e3a\u81ea\u5df1\u7684\u4f53\u91cd\u70e6\u607c\uff0c\u60a8\u53ef\u80fd\u90fd\u4ee5\u4e0d\u540c\u7684\u7248\u672c\u542c\u8bf4\u8fc7\u201c\u5c11\u5403\u591a\u52a8\u201d\u3002\u8fd9\u53e5\u8bdd\u7684\u903b\u8f91\u5f88\u6709\u9053\u7406\u2014\u2014\u6d88\u8017\u6bd4\u6444\u5165\u66f4\u591a\u7684\u5361\u8def\u91cc\uff0c\u60a8\u5c31\u4f1a\u51cf\u8f7b\u4f53\u91cd\u3002\u5361\u8def\u91cc\u5e73\u8861\u7684\u7b80\u5355\u52a0\u51cf\u6cd5<\/a>\u8ba9\u4f53\u91cd\u7ba1\u7406\u770b\u4f3c\u5bb9\u6613\u3002\u4f46\u5bf9\u5927\u591a\u6570\u4eba\u6765\u8bf4\uff0c\u7b80\u5355\u6027\u548c\u8f7b\u677e\u6027\u53ea\u662f\u7eb8\u4e0a\u8c08\u5175\u7684\u63a8\u8bba\u3002<\/p>\n

\u4eba\u7c7b\u7684\u8eab\u4f53\u5f88\u590d\u6742\uff0c\u8fd1\u671f\u7814\u7a76\u8868\u660e\uff0c\u5361\u8def\u91cc\u7684\u6d88\u8017\u53ea\u662f\u5f71\u54cd\u51cf\u8f7b\u6216\u589e\u52a0\u4f53\u91cd\u7684\u4e00\u4e2a\u56e0\u7d20\u3002\u90a3\u4e48\u8fd8\u6709\u4ec0\u4e48\u5176\u5b83\u56e0\u7d20\uff1f\u4eba\u7c7b\u8eab\u4f53\u7684\u6bcf\u4e00\u9879\u529f\u80fd\u90fd\u7531\u8377\u5c14\u8499\u63a7\u5236<\/a>\u3002\u5f71\u54cd\u4f53\u91cd\u589e\u52a0\u7684\u5173\u952e\u8377\u5c14\u8499\u662f\u80f0\u5c9b\u7d20\u3002<\/p>\n

\u95f4\u6b47\u6027<\/strong>\u65ad<\/strong>\u98df\u7684\u6982\u5ff5\u662f\u4ec0\u4e48\uff1f <\/strong><\/h2>\n

\u80f0\u817a\u4e2d\u6700\u5f3a\u6709\u529b\u7684\u8377\u5c14\u8499\u2014\u2014\u80f0\u5c9b\u7d20\u2014\u2014\u4f1a\u5728\u60a8\u8fdb\u98df\u65f6\u4e0a\u5347\u3002\u80f0\u5c9b\u7d20\u523a\u6fc0\u8461\u8404\u7cd6\u5438\u6536\u8fdb\u5165\u808c\u8089\u3001\u8102\u80aa\u548c\u809d\u810f\u7ec6\u80de\u3002\u7ec6\u80de\u8981\u4e48\u5c06\u8461\u8404\u7cd6\u8f6c\u5316\u4e3a\u80fd\u91cf\uff0c\u8981\u4e48<\/a>\u8f6c\u5316\u4e3a\u8102\u80aa\u957f\u671f\u50a8\u5b58\u3002\u8fd9\u5e76\u4e0d\u7edd\u5bf9\u662f\u574f\u4e8b\u2014\u2014\u4e3a\u56f0\u96be\u65f6\u671f\u50a8\u5b58\u80fd\u91cf\u5bf9\u4eba\u7c7b\u751f\u5b58\u975e\u5e38\u91cd\u8981\u3002<\/p>\n

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\u80a5\u80d6\u65cf\u7fa4\u901a\u5e38\u6bd4\u5904\u4e8e\u6b63\u5e38\u4f53\u91cd\u8303\u56f4\u7684\u4eba\u7fa4\u5177\u6709\u66f4\u9ad8\u7684\u80f0\u5c9b\u7d20\u6c34\u5e73\u3002\u539f\u56e0\u901a\u5e38\u662f\u56e0\u4e3a\u4ed6\u4eec\u7684\u8eab\u4f53\u5bf9\u80f0\u5c9b\u7d20\u8f83\u4e0d\u654f\u611f\uff0c\u6240\u4ee5\u4f53\u5185\u9700\u8981\u66f4\u591a\u80f0\u5c9b\u7d20\u624d\u80fd\u8fbe\u5230\u540c\u6837\u7684\u6548\u679c\u3002<\/p>\n

\u8fd0\u52a8\u4e00\u76f4\u4ee5\u6765\u90fd\u662f\u63d0\u9ad8\u80f0\u5c9b\u7d20\u654f\u611f\u5ea6\u7684\u6709\u6548\u65b9\u6cd5\uff0c\u4ece\u800c\u964d\u4f4e\u4f53\u5185\u7684\u8377\u5c14\u8499\u6c34\u5e73\u3002\u7814\u7a76\u8868\u660e\u95f4\u6b47\u6027\u65ad\u98df\u662f\u53e6\u4e00\u79cd\u964d\u4f4e\u80f0\u5c9b\u7d20\u62b5\u6297\u6027\u7684\u65b9\u6cd5\u3002<\/p>\n

\u5927\u591a\u6570\u4f20\u7edf\u996e\u98df\u6cd5\u90fd\u53ea\u9488\u5bf9\u6539\u5584\u60a8\u98df\u7528\u7684\u98df\u7269\u6216\u9650\u5236\u5361\u8def\u91cc\uff0c\u800c\u6ca1\u6709\u8003\u8651\u5728\u4ec0\u4e48\u65f6\u95f4\u8fdb\u98df\u4ee5\u53ca\u591a\u4e45<\/span>\u8fdb\u98df\u9891\u7387\u7684\u76ca\u5904\u3002\u95f4\u6b47\u6027\u65ad\u98df\u6709\u52a9\u4e8e\u964d\u4f4e\u5c45\u9ad8\u4e0d\u4e0b\u7684\u80f0\u5c9b\u7d20\u6c34\u5e73\u3002\u8fd9\u9f13\u52b1\u60a8\u7684\u8eab\u4f53\u5728\u6d88\u8017\u8eab\u4f53\u901a\u5e38\u4f5c\u4e3a\u80fd\u91cf\u7684\u7cd6\u5206\u540e\u5c06\u50a8\u5b58\u7684\u8102\u80aa\u8f6c\u5316\u4e3a\u80fd\u91cf\u3002<\/p>\n

\u5728\u91cd\u5efa\u8eab\u4f53\u5bf9\u80f0\u5c9b\u7d20\u5065\u5eb7\u53cd\u5e94\u7684\u540c\u65f6\uff0c\u95f4\u6b47\u6027\u65ad\u98df\u8fd8\u6709\u52a9\u4e8e\u9650\u5236\u5361\u8def\u91cc\u3002\u8fd9\u662f\u6240\u6709\u51cf\u91cd\u6280\u5de7\u7684\u57fa\u7840\u3002\u95f4\u6b47\u6027\u65ad\u98df\u662f\u53e6\u4e00\u79cd\u5e2e\u52a9\u60a8\u6d88\u8017\u9ad8\u5361\u8def\u91cc\u6444\u5165\u91cf\u7684\u65b9\u5f0f\u3002<\/p>\n

\u6d45\u8c08\u95f4\u6b47\u6027\u65ad\u98df\u7684\u76ca\u5904<\/strong><\/h2>\n

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    \n
  1. \u51cf\u91cd\uff1a\u8fd9\u662f\u5f88\u591a\u95f4\u6b47\u6027\u65ad\u98df\u8005\u7684\u9996\u8981\u76ee\u6807\u3002\u8bb8\u591a\u8bc1\u636e\u548c\u89c1\u8bc1\u90fd\u80fd\u652f\u6301\u8fd9<\/span>\u6b64\u76ca\u5904\uff0c\u4f46\u8fd9\u5e76\u4e0d\u4f1a\u7acb\u7aff\u89c1\u5f71\u3002\u957f\u671f\u51cf\u5c11\u5361\u8def\u91cc\u6444\u5165\u91cf\u5e76\u964d\u4f4e\u80f0\u5c9b\u7d20\u6c34\u5e73\u624d\u6709\u52a9\u4e8e\u4f53\u91cd\u7ba1\u7406\u3002\u4f46\u8fbe\u5230\u60a8\u5e0c\u671b\u51cf\u6389\u7684\u91cd\u91cf\u5e76\u4e0d\u4f1a\u7acb\u5373\u53d1\u751f\u3002\u4e0d\u8fc7\u60a8\u7684\u8010\u5fc3\u5c06\u4f1a\u6709\u56de\u62a5\u3002<\/li>\n
  2. \u71c3\u70e7\u8102\u80aa\uff1a\u60a8\u53ef\u80fd\u542c\u8bf4\u8fc7\uff0c\u5982\u679c\u60a8\u4e00\u5929\u5185\u6ca1\u6709\u591a\u6b21\u8fdb\u9910\uff0c\u60a8\u7684\u8eab\u4f53\u4f1a\u611f\u5230\u9965\u997f\u800c\u5438\u6536\u6240\u6709\u60a8\u5403\u4e0b\u809a\u7684\u98df\u7269\u3002\u6362\u53e5\u8bdd\u8bf4\uff0c\u5982\u679c\u60a8\u98df\u7528\u66f4\u591a\u7684\u98df\u7269\uff0c\u60a8\u7684\u4f53\u91cd\u5c31\u4f1a\u4e0b\u964d\u3002\u54ea\u6709\u8fd9\u6837\u7684\u9053\u7406\uff1f\u65ad\u98df\u5df2\u6709\u6570\u5343\u5e74\u5386\u53f2\u3002\u8fdc\u53e4\u4eba\u7c7b\u7956\u5148\u5076\u5c14\u5f97\u5230\u98df\u7269\uff0c\u8fd9\u4ee3\u8868\u7740\u4eba\u4f53\u5fc5\u987b\u9002\u5e94\u8fdb\u98df\/\u65ad\u98df\u65f6\u671f\u3002\u6240\u4ee5\u5f53\u60a8\u65ad\u98df\u76f4\u81f3\u7cd6\u539f\uff08\u50a8\u5b58\u7684\u7cd6\u5206\uff09\u6d88\u8017\u6b86\u5c3d\u65f6\uff0c\u60a8\u7684\u8eab\u4f53\u624d\u4f1a\u71c3\u70e7\u8102\u80aa\u3002\u8fd9\u79cd\u80fd\u91cf\u8f6c\u53d8\u5bf9\u51cf\u91cd\u3001\u6539\u53d8\u8eab\u4f53\u7ec4\u6210\u548c\u652f\u6301\u6574\u4f53\u5065\u5eb7\uff08\u4ece\u5fc3\u8840\u7ba1\u5065\u5eb7<\/a>\u5230\u66f4\u4f18\u8d28\u7684\u7761\u7720\uff09\u975e\u5e38\u91cd\u8981\u3002<\/li>\n
  3. \u652f\u6301\u4ee3\u8c22\u5065\u5eb7\uff1a\u95f4\u6b47\u6027\u65ad\u98df\u9488\u5bf9\u534f\u52a9\u4eba\u4f53\u4e0e\u80f0\u5c9b\u7d20\u7ef4\u6301\u6b63\u5e38\u7684\u5173\u7cfb\u3002\u8fd9\u5bf9\u5173\u952e\u8377\u5c14\u8499\u7684\u654f\u611f\u5ea6\u975e\u5e38\u91cd\u8981\u662f\u56e0\u4e3a\u8fd9\u6709\u52a9\u4e8e\u7ef4\u6301\u8840\u7cd6\u6c34\u5e73\u3002\u7814\u7a76\u8868\u660e\u95f4\u6b47\u6027\u65ad\u98df\u6709\u52a9\u4e8e\u7ef4\u62a4\u66f4\u6b63\u5e38\u7684\u80f0\u5c9b\u7d20\u654f\u611f\u5ea6\u3002\u8fd9\u610f\u5473\u7740\u8bc1\u636e\u6307\u5411\u95f4\u9694\u65ad\u98df\u6709\u52a9\u4e8e\u7ef4\u6301\u5747\u8861\u7684\u80f0\u5c9b\u7d20\u6c34\u5e73\u5e76\u652f\u6301\u5065\u5eb7\u7684\u8840\u7cd6\u3002<\/li>\n
  4. \u89e6\u53d1\u7ec6\u80de\u81ea\u566c\uff1a\u5982\u679c\u4eba\u4eec\u9009\u62e9\u65ad\u98df\u7684\u539f\u56e0\u4e0e\u4f53\u91cd\u65e0\u5173\uff0c\u90a3\u4e48\u901a\u5e38\u662f\u4e3a\u4e86\u7ec6\u80de\u81ea\u566c<\/a>\u3002\u8fd9\u4e2a\u7ec6\u80de\u53d1\u5c55\u8fc7\u7a0b\u662f\u4eba\u4f53\u6e05\u7406\u548c\u7ba1\u7406\u7ec6\u80de\u635f\u4f24\u7684\u65b9\u6cd5\u3002\u73af\u5883\u3001\u8425\u517b\u548c\u65ad\u98df\u7b49\u591a\u79cd\u538b\u529b\u6e90\u4fc3\u4f7f\u60a8\u7684\u7ec6\u80de\u6e05\u7406\u5783\u573e\u3002\u8fd9\u79cd\u56de\u6536\u53d7\u635f\u86cb\u767d\u8d28\u7684\u7a0b\u5e8f\u6709\u52a9\u4e8e\u652f\u6301\u4f18\u7b49\u7ec6\u80de\u5065\u5eb7\u3002<\/li>\n
  5. \u66f4\u51fa\u8272\u7684\u8ba4\u77e5\u529f\u80fd\uff1a\u60a8\u7684\u5927\u8111\u6d88\u8017\u5f88\u591a\u5361\u8def\u91cc\u3002\u4f46\u8fd9\u5e76\u4e0d\u610f\u5473\u7740\u65ad\u98df\u4f1a\u524a\u5f31\u60a8\u7684\u8ba4\u77e5\u80fd\u529b\u3002\u4e8b\u5b9e\u6070\u6070\u76f8\u53cd\u3002\u95f4\u6b47\u6027\u65ad\u98df\u4e0e\u5f88\u591a\u5927\u8111\u76ca\u5904<\/a>\u5bc6\u5207\u76f8\u5173\u2014\u2014\u4ece\u5e2e\u52a9\u60a8\u62e5\u6709\u66f4\u6e05\u6670\u7684\u601d\u8def\u548c\u8bb0\u5fc6\u529b\u5230\u4fdd\u62a4\u548c\u652f\u6301\u795e\u7ecf\u53d1\u80b2\u3002<\/li>\n
  6. \u6539\u5584\u60a8\u4e0e\u98df\u7269\u548c\u81ea\u5df1\u8eab\u4f53\u7684\u5173\u7cfb\uff1a\u8282\u98df\u4f1a\u8ba9\u60a8\u5bf9\u98df\u7269\u7740\u8ff7\u3002\u95f4\u9694\u65ad\u98df\u8ba9\u60a8\u80fd\u9000\u4e00\u6b65\uff0c\u7a0d\u5fae\u8fdc\u79bb\u98df\u7269\u80fd\u5e2e\u52a9\u60a8\u601d\u8003\u98df\u7269\u7684\u91cd\u8981\u6027\u3002\u5982\u679c\u60a8\u53ea\u5728\u6709\u9650\u7684\u65f6\u95f4\u5185\u8fdb\u98df\uff0c\u90a3\u4e48\u60a8\u5c31\u4f1a\u98df\u7528\u6709\u4ef7\u503c\u7684\u98df\u7269\u3002\u8fd9\u80fd\u5e2e\u52a9\u60a8\u6ce8\u91cd\u5065\u5eb7\u4e14\u7f8e\u5473\u7684\u98df\u7269<\/a>\u3002\u95f4\u6b47\u6027\u65ad\u98df\u4e0d\u4f1a\u8bc4\u5224\u98df\u7269\u9009\u62e9\uff0c\u6240\u4ee5\u60a8\u4e5f\u53ef\u4ee5\u907f\u514d\u4e00\u65f6\u758f\u5ffd\u9020\u6210\u7684\u5185\u759a\u3002\u65ad\u98df\u8ba9\u60a8\u4e0e\u8eab\u4f53\u6c9f\u901a\uff0c\u5e2e\u52a9\u60a8\u5b66\u4e60\u5728\u9965\u997f\u548c\u9971\u8db3\u7684\u65f6\u5019\u8046\u542c\u8eab\u4f53\u5bf9\u98df\u7269\u7684\u8377\u5c14\u8499\u8baf\u53f7 \u3002<\/li>\n<\/ol>\n

    \u7528\u7075\u6d3b\u7684\u8fdb\u98df\u65f6\u95f4\u6765\u9009\u62e9\u60a8\u81ea\u5df1\u7684\u65ad\u98df\u8ba1\u5212<\/strong><\/h2>\n

    \u8282\u98df\u4f1a\u8ba9\u60a8\u611f\u89c9\u975e\u5e38\u6b7b\u677f\u3002\u5403\u8fd9\u4e9b\u98df\u7269\uff0c\u4e0d\u8981\u5403\u90a3\u4e9b\u98df\u7269\u3002\u7075\u6d3b\u7684\u98df\u7269\u9009\u62e9\u5e76\u4e0d\u662f\u95f4\u6b47\u6027\u65ad\u98df\u552f\u4e00\u7684\u4e2a\u6027\u5316\u5143\u7d20\u3002\u60a8\u53ef\u4ee5\u9009\u62e9\u5f88\u591a\u6d41\u884c\u7684\u8fdb\u98df\u548c\u65ad\u98df\u65f6\u95f4\u8868\u3002\u6bcf\u4e00\u79cd\u90fd\u63d0\u4f9b\u7565\u5fae\u4e0d\u540c\u7684\u6311\u6218\u548c\u76ca\u5904\uff0c\u6240\u4ee5\u60a8\u53ef\u4ee5\u6839\u636e\u81ea\u5df1\u7684\u76ee\u6807\u548c\u8eab\u4f53\u9009\u62e9\u6700\u6709\u6548\u7684\u65b9\u6cd5\u3002<\/p>\n

    \u60a8\u53ef\u4ee5\u628a\u65ad\u98df\u5f53\u6210\u5206\u522b\u662f\u8fdb\u98df\u548c\u65ad\u98df\u7684\u95f4\u9694\u65f6\u6bb5\u3002\u4e00\u4e9b\u5e38\u89c1\u7684\u6bd4\u4f8b\u662f\uff1a16:8\u300118:6\u548c20:4\u3002\u524d\u9762\u7684\u6570\u5b57\u4ee3\u8868\u60a8\u6bcf\u5929\u7684\u65ad\u98df\u65f6\u95f4\uff0c\u540e\u9762\u7684\u6570\u5b57\u4ee3\u8868\u60a8\u7684\u8fdb\u98df\u7684\u65f6\u6bb5\u3002\u4ee516\u5c0f\u65f6\u65ad\u98df\u65f6\u95f4\u5f00\u59cb\u901a\u5e38\u6700\u9002\u5408\u65b0\u624b\u3002<\/p>\n

    \u4e0d\u8981\u5173\u6ce8\u60a8\u7684\u8fdb\u98df\u6216\u65ad\u98df\u65f6\u95f4\u6bb5\uff0c\u60a8\u53ef\u4ee5\u4ece\u4e00\u9910\u7684\u89d2\u5ea6\u5f00\u59cb\u601d\u8003\u3002\u6bcf\u5929\u4e24\u9910\u975e\u5e38\u9002\u540816:8\u65f6\u95f4\u7ed3\u6784\u3002\u8fd9\u4ee3\u8868\u7701\u53bb\u4e00\u9910\u2014\u2014\u65e9\u9910\u6216\u665a\u9910\u3002\u5982\u679c\u6bcf\u5929\u53ea\u5403\u4e00\u9910\uff0c\u60a8\u5c31\u4f1a\u66f4\u52a0\u96c6\u4e2d\u60a8\u7684\u996e\u98df\uff0c\u4ee5\u5b9e\u73b0\u66f4\u957f\u65f6\u95f4\u7684\u65ad\u98df\u3002\u60a8\u53ef\u4ee5\u9009\u62e9\u6700\u9002\u5408\u60a8\u7684\u4e00\u9910\u3002\u5982\u6709\u9700\u8981\uff0c\u60a8\u8fd8\u53ef\u4ee5\u6dfb\u52a0\u4e00\u6b21\u96f6\u98df\u6216\u751c\u70b9\u2014\u2014\u4f46\u662f\u9700\u8981\u4fdd\u6301\u8fdb\u98df\u65f6\u95f4\u7b80\u77ed\u3002<\/p>\n

    \u9694\u65e5\u7981\u98df\uff08ADF\uff09\u5c31\u50cf\u542c\u4e0a\u53bb\u4e00\u6837\u7b80\u5355\u2014\u2014\u9694\u5929\u8fdb\u884c\u8fdb\u98df\/\u65ad\u98df\u5468\u671f\u3002\u8fd9\u5e76\u4e0d\u662f\u8bf4\u60a8\u53ef\u4ee5\u5728\u8fdb\u98df\u65e5\u4f5c\u5f0a\u4eab\u7528\u76db\u5bb4\u3002\u4f46\u5982\u679c\u53ef\u4ee5\u7684\u8bdd\uff0c\u60a8\u5e94\u8be5\u6bcf\u5929\u81f3\u5c11\u5403\u4e24\u9910\u3002\u6539\u826f\u7248ADF\u5305\u62ec\u5728\u60a8\u7684\u65ad\u98df\u65e5\u4e2d\u4e00\u9910\u6216\u70b9\u5fc3\uff0c\u603b\u8ba1500\u5361\u8def\u91cc\u3002<\/p>\n

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    \u5ef6\u957f\u65ad\u98df\u9700\u8981\u6709\u8282\u5236\u3002\u5b83\u4eec\u901a\u5e38\u6301\u7eed24-72\u5c0f\u65f6\u2014\u2014\u8fd9\u6301\u7eed\u5f88\u957f\u65f6\u95f4\uff0c\u89e3\u91ca\u4e86\u5b83\u4e0d\u5e38\u89c1\u7684\u6027\u8d28\u3002\u65ad\u98df\u6301\u7eed\u5982\u6b64\u957f\u7684\u65f6\u95f4\u4e0d\u9002\u5408\u65b0\u624b\uff0c\u5728\u60a8\u5b8c\u5168\u9002\u5e94\u65ad\u98df\u5e76\u80fd\u5728\u65ad\u98df\u671f\u95f4\u66f4\u597d\u5730\u4e86\u89e3\u8eab\u4f53\u72b6\u51b5\u540e\u65b9\u53ef\u5c1d\u8bd5\u3002\u5ef6\u957f\u65ad\u98df\u65f6\u8fd8\u5e94\u91c7\u53d6\u9002\u5f53\u5b89\u5168\u63aa\u65bd\u3002<\/p>\n

    \u5982\u4f55\u5f00\u59cb\u95f4\u6b47\u6027<\/strong>\u65ad<\/strong>\u98df\uff1a<\/strong>8<\/strong>\u4e2a\u7b80\u5355\u7684\u5efa\u8bae<\/strong><\/h2>\n
      \n
    1. \u51b3\u5b9a\u60a8\u7684\u8fdb\u98df\u65f6\u6bb5\uff1a\u811a\u8e0f\u5b9e\u5730\u8ba4\u6e05\u4ec0\u4e48\u662f\u91cd\u8981\u7684\uff0c\u4ee5\u53ca\u60a8\u5728\u65ad\u98df\u65f6\u9700\u8981\u505a\u51fa\u54ea\u4e9b\u727a\u7272\u3002\u540c\u65f6\u8bda\u5b9e\u5bf9\u5f85\u4e0d\u53ef\u59a5\u534f\u7684\u65b9\u9762\u3002\u5728\u65e9\u4e0a\u8fdb\u98df\u662f\u4e0d\u662f\u6700\u597d\u7684\u9009\u62e9\uff1f\u60a8\u662f\u5426\u53ea\u613f\u610f\u548c\u5bb6\u4eba\u6216\u670b\u53cb\u4e00\u8d77\u7528\u9910\uff1f\u793e\u4ea4\u987e\u8651\u4e5f\u5f88\u91cd\u8981<\/a>\u3002\u95f4\u6b47\u6027\u65ad\u98df\u5f88\u7075\u6d3b\uff0c\u6240\u4ee5\u60a8\u53ef\u4ee5\u6839\u636e\u81ea\u5df1\u7684\u751f\u6d3b\u6765\u8c03\u6574\uff0c\u800c\u4e0d\u662f\u8ba9\u4e00\u4e9b\u72b6\u51b5\u963b\u788d\u60a8\u7684\u8ba1\u5212\u3002<\/li>\n
    2. \u81ea\u5b66\uff1a\u60a8\u5df2\u7ecf\u5b66\u5230\u4e86\u5f88\u591a\u2014\u2014\u8fd9\u662f\u4e00\u4e2a\u5f88\u597d\u7684\u5f00\u59cb\u3002\u6df1\u5165\u63a2\u7d22\u60a8\u5df2\u9009\u51fa\u7684\u65ad\u98df\u9009\u62e9\u6765\u8fdb\u4e00\u6b65\u7406\u89e3\u5176\u80cc\u540e\u7684\u79d1\u5b66\u3002\u90a3\u4e9b\u5728\u95f4\u6b47\u6027\u65ad\u98df\u65b9\u9762\u7ecf\u9a8c\u4e30\u5bcc\u7684\u4eba\u53ef\u4ee5\u4e3a\u60a8\u63d0\u4f9b\u5f88\u591a\u4fe1\u606f\u3002\u7528\u4ed6\u4eec\u7684\u667a\u6167\u6765\u5b66\u4e60\u5bb9\u6613\u5728\u54ea\u4e9b\u5730\u65b9\u72af\u9519\u3002\u540c\u65f6\u9605\u8bfb\u8fd9\u7bc7\u5173\u4e8eIF\u6311\u6218\u7684\u5b9e\u7528\u535a\u5ba2\u6587\u7ae0\u3002<\/li>\n
    3. \u65ad\u98df\u80fd\u51c0\u5316\u8eab\u4f53\uff1a\u8fd9\u4ee3\u8868\u4e0d\u8981\u5728\u5496\u5561\u4e2d\u52a0\u5976\u6cb9\u6216\u767d\u7cd6\u3002\u65ad\u98df\u7684\u76ee\u7684\u662f\u907f\u514d\u80f0\u5c9b\u7d20\u98d9\u5347\u3002\u575a\u6301\u996e\u7528\u65e0\u7cd6\u8336\u6c34\u3001\u5496\u5561\u5e76\u591a\u559d\u6c34\u5c31\u662f\u6700\u597d\u7684\u9009\u62e9\u3002\u5373\u4f7f\u96f6\u5361\u8def\u91cc\u7684\u751c\u5473\u996e\u6599\u4e5f\u4f1a\u589e\u52a0\u60a8\u7684\u98df\u6b32\u3002\u65b0\u624b\u5e38\u89c1\u7684\u9519\u8bef\u4f1a\u8ba9\u60a8\u611f\u89c9\u6bd4\u4ee5\u524d\u66f4\u9965\u997f\u3002<\/li>\n
    4. \u660e\u667a\u5730\u5f00\u59cb\u8fdb\u98df\u65f6\u95f4\u6bb5\uff1a\u8ba1\u5212\u5982\u4f55\u5f00\u59cb\u8fdb\u98df\u65f6\u6bb5\uff0c\u56e0\u4e3a\u9965\u997f\u4f1a\u8ba9\u60a8\u505a\u51fa\u660e\u667a\u9009\u62e9\u7684\u80fd\u529b\u53d8\u5f97\u590d\u6742\u6216\u6df7\u6dc6\u3002\u4e0d\u8981\u5728\u957f\u65f6\u95f4\u65ad\u98df\u540e\u5927\u8086\u996e\u98df\uff0c\u8981\u5faa\u5e8f\u6e10\u8fdb\u5e76\u8046\u542c\u81ea\u5df1\u7684\u8eab\u4f53\u3002\u4ece\u6444\u53d6\u9ad8\u86cb\u767d\u548c\u9ad8\u8102\u80aa\u7684\u98df\u7269\u5f00\u59cb\u662f\u975e\u5e38\u597d\u7684\u9009\u62e9\uff0c\u4f46\u8fd8\u662f\u8981\u5bfb\u627e\u9002\u5408\u60a8\u7684\u98df\u7269\u3002\u5982\u679c\u60a8\u4e0d\u6ce8\u610f\u8fdb\u98df\u65f6\u6bb5\uff0c\u53ef\u80fd\u4f1a\u51fa\u73b0\u4e0d\u826f\u540e\u679c\u3002\u60a8\u53ef\u80fd\u4f1a\u51fa\u73b0\u80c3\u90e8\u4e0d\u9002\u6216\u9700\u8981\u53bb\u536b\u751f\u95f4\u3002<\/li>\n
    5. \u9002\u5f53\u7684\u8865\u5145\u8fdb\u98df\u548c\u65ad\u98df\u4e00\u6837\u91cd\u8981\uff1a\u98df\u7269\u6444\u53d6\u91cf\u548c\u98df\u7269\u54c1\u8d28\u662f\u5e2e\u52a9\u60a8\u7684\u8eab\u4f53\u5b8c\u6210\u4e0b\u4e00\u6b21\u65ad\u98df\u7684\u5173\u952e\u3002\u60a8\u9700\u8981\u5728\u957f\u65f6\u95f4\u65ad\u98df\u540e\u7559\u51fa\u516b\u5c0f\u65f6\u7684\u65f6\u6bb5\u3002\u5728\u8fd9\u4e2a\u65f6\u95f4\u6bb5\u5185\u98df\u7528\u5bcc\u542b\u5178\u578b\u996e\u98df\u76ee\u6807\u7684\u8425\u517b\u98df\u7269\uff0c\u5305\u62ec\u690d\u7269\u6027\u8102\u80aa\u3001\u7626\u8089\u86cb\u767d\u4ee5\u53ca\u5927\u91cf\u852c\u83dc\u548c\u6c34\u679c<\/a>\u3002<\/li>\n
    6. \u7528\u79d1\u6280\u6765\u5e2e\u52a9\u60a8\uff1a\u7528\u5e94\u7528\u7a0b\u5e8f\u6765\u8ffd\u8e2a\u60a8\u7684\u65ad\u98df\u8fc7\u7a0b\u3002\u8bbe\u7f6e\u95f9\u949f\u6765\u63d0\u9192\u60a8\u6240\u8bbe\u5b9a\u7684\u65e5\u7a0b\u8868\u3002\u667a\u80fd\u4f53\u91cd\u79e4\u4e5f\u662f\u8ffd\u8e2a\u8fdb\u5ea6\u7684\u597d\u65b9\u6cd5\u3002\u8bb0\u5f55\u4e0b\u60a8\u7684\u4f53\u9a8c\uff0c\u8fd9\u6837\u60a8\u53ef\u4ee5\u6ce8\u610f\u9002\u5408\u60a8\u5f00\u59cb\u8fdb\u98df\u65f6\u6bb5\u7684\u65b9\u6cd5\u6216\u65e0\u610f\u7834\u574f\u60a8\u65ad\u98df\u7684\u996e\u6599\u3002<\/li>\n
    7. \u6709\u8010\u5fc3\uff1a\u4e60\u60ef\u65b0\u7684\u996e\u98df\u65b9\u6cd5\u9700\u8981\u65f6\u95f4\u3002\u60a8\u7684\u8eab\u4f53\u5728\u505a\u51fa\u8c03\u6574\u2014\u2014\u6240\u4ee5\u4e0d\u8981\u5bf9\u81ea\u5df1\u592a\u4e25\u5389\u3002\u5199\u65e5\u8bb0\u3001\u62cd\u7167\u548c\u5e86\u795d\u4e0e\u4f53\u91cd\u65e0\u5173\u7684\u6210\u529f\u53ef\u5e2e\u52a9\u60a8\u575a\u6301\u4e0b\u53bb\uff0c\u76f4\u5230\u60a8\u5f00\u59cb\u5b8c\u5168\u770b\u5230\u548c\u611f\u89c9\u5230\u95f4\u6b47\u6027\u65ad\u98df\u7684\u76ca\u5904\u3002<\/li>\n
    8. \u54a8\u8be2\u60a8\u7684\u533b\u7597\u4e13\u4e1a\u4eba\u58eb\uff1a\u533b\u751f\u73b0\u5728\u66f4\u719f\u6089\u8fd9\u79cd\u8fdb\u98df\u65b9\u6cd5\uff0c\u8fd9\u53ef\u80fd\u4f1a\u5bf9\u60a8\u5f88\u6709\u5e2e\u52a9\u3002\u4ed6\u4eec\u4e5f\u80fd\u5e2e\u52a9\u60a8\u786e\u5b9a\u60a8\u662f\u5426\u9002\u5408\u65ad\u98df\u3002\u5982\u679c\u60a8\u66fe\u60a3\u6709\u996e\u98df\u5931\u8c03\u3001\u6b63\u5728\u6000\u5b55\u6216\u54fa\u4e73\uff0c\u6216\u6b63\u5728\u670d\u7528\u67d0\u4e9b\u836f\u7269\uff0c\u90a3\u4e48\u60a8\u53ef\u80fd\u4e0d\u5e94\u65ad\u98df\u6216\u5e94\u8c28\u614e\u65ad\u98df\u3002<\/li>\n<\/ol>\n
      \n

      http:\/\/www.ginstephens.com\/all-blog-posts\/2018-the-year-weight-loss-meets-dietary-freedom<\/a><\/p>\n

      https:\/\/www.health.harvard.edu\/blog\/intermittent-fasting-surprising-update-2018062914156<\/a><\/p>\n

      https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMra1905136<\/a><\/p>\n

      https:\/\/www.sciencedaily.com\/releases\/2019\/12\/191226084351.htm<\/a><\/p>\n

      https:\/\/www.dietdoctor.com\/my-single-best-weight-loss-tip<\/a><\/p>\n

      https:\/\/www.cnn.com\/2019\/12\/25\/health\/intermittent-fasting-live-longer-wellness-trnd\/index.html<\/a><\/p>\n

      https:\/\/ufhealth.org\/news\/2018\/intermittent-fasting-leads-significant-weight-loss-slows-aging-uf-research-review-finds<\/a><\/p>\n

      https:\/\/www.medicalnewstoday.com\/articles\/324347.php#1<\/a><\/p>\n

      https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3136921\/<\/a><\/p>\n

      https:\/\/www.healthline.com\/nutrition\/10-health-benefits-of-intermittent-fasting<\/a><\/p>\n

      https:\/\/www.cedars-sinai.org\/blog\/autophagy.html<\/a><\/p>\n

      https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1568163718301478<\/a><\/p>\n

      https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3106288\/<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

      \u4eba\u5728\u8282\u98df\u7684\u65f6\u5019\u6ee1\u8111\u5b50\u60f3\u7684\u90fd\u662f\u98df\u7269\u2014\u2014\u80fd\u5403\u7684\u98df\u7269\u53ca\u7279\u522b\u662f\u4e0d\u80fd\u5403\u7684\u98df\u7269\u3002\u8282\u98df\u4f1a\u8ba9\u4eba\u611f\u89c9\u7cbe\u75b2\u529b\u7aed\uff0c\u540c\u65f6\u5371\u5bb3\u60a8\u7684\u5065\u5eb7\u548c\u4f53\u91cd\u7ba1\u7406\u76ee\u6807\u3002\u95f4\u6b47\u6027\u65ad\u98df\u6216\u9650\u5b9a\u65f6\u95f4\u8fdb\u98df\u6709\u52a9\u4e8e\u5c06\u60a8\u7684\u6ce8\u610f\u529b\u4ece\u201c\u6211\u80fd\u5403\u4ec0\u4e48\u201d\u8f6c\u79fb\u5230\u201c\u6211\u4ec0\u4e48\u65f6\u5019\u5403\u6700\u5408\u9002\u3002\u201d \u8fd9\u79cd\u8f6c\u79fb\u5e26\u6765\u4e00\u6ce2\u672a\u5e73\uff0c\u4e00\u6ce2\u53c8\u8d77\u7684\u6311\u6218\u3002\u96c6\u4e2d\u5728\u7279\u5b9a\u65f6\u95f4\u8fdb\u98df\u5e76\u878d\u5408\u9002\u5f53\u7684\u95f4\u65ad\u6027\u65ad\u98df\u5bf9\u4f53\u91cd\u548c\u6574\u4f53\u5065\u5eb7\u663e\u793a\u51fa\u76ca\u5904\u3002\u8fd9\u8ba9\u95f4\u6b47\u6027\u65ad\u98df\uff08\u6709\u65f6\u7f29\u5199\u4e3aIF\uff09\u53d8\u5f97\u8d8a\u6765\u8d8a\u6d41\u884c\uff0c\u4ece\u5065\u5eb7\u610f\u8bc6\u8f6c\u5316\u4e3a\u516c\u4f17\u666e\u904d\u7684\u8bdd\u9898\u3002 \u662f\u65f6\u5019\u8be5\u8df3\u8131\u8bae\u8bba\u7eb7\u7eb7\u7684\u8bdd\u9898\uff0c\u6765\u63a2\u7d22\u8fd9\u79cd\u72ec\u7279\u7684\u996e\u98df\u65b9\u6cd5\u7a76\u7adf\u662f\u4ec0\u4e48\u3001\u6709\u4ec0\u4e48\u4f18\u52bf\u4ee5\u53ca\u5982\u4f55\u5f00\u59cb\u95f4\u6b47\u6027\u65ad\u98df\u3002 \u4ec0\u4e48\u662f\u95f4\u6b47\u6027\u65ad\u98df(Intermittent Fasting, IF)\uff1f IF\u751f\u6d3b\u65b9\u5f0f\u7684\u652f\u6301\u8005\u8ba4\u4e3a\u5b83\u662f\u8fbe\u5230\u6240\u6709\u5065\u5eb7\u76ee\u6807\u7684\u4e07\u80fd\u94a5\u5319\uff0c\u800c\u53cd\u5bf9\u8005\u5219\u8ba4\u4e3a\u8fd9\u79cd\u65b9\u6cd5\u53ea\u662f\u6d41\u884c\u70ed\u6f6e\uff0c\u751a\u81f3\u53ea\u662f\u201c\u9965\u997f\u996e\u98df\u201d\u3002 \u95f4\u6b47\u6027\u65ad\u98df\u7684\u6982\u5ff5\u672c\u8eab\u5f88\u7b80\u5355\uff1a\u5728\u9650\u5b9a\u7684\u51e0\u4e2a\u5c0f\u65f6\u5185\u98df\u7528\u98df\u7269\uff0c\u4e5f\u5c31\u662f\u60a8\u7684\u201c\u8fdb\u98df\u65f6\u6bb5\u201d\uff0c\u5e76\u5728\u4e00\u5929\u5185\u7684\u5176\u5b83\u65f6\u95f4\u5185\u505c\u6b62\u8fdb\u98df\u6216\u996e\u7528\u5927\u591a\u6570\u7684\u996e\u6599\u3002 IF\u6709\u4e0d\u540c\u7684\u8fdb\u98df\u65f6\u95f4\u8868\uff0c\u60a8\u4f1a\u5728\u540e\u6587\u4e2d\u8be6\u7ec6\u4e86\u89e3\u3002\u60a8\u751a\u81f3\u53ef\u4ee5\u79f0\u5176\u4e3a\u9650\u5b9a\u65f6\u95f4\u8fdb\u98df\u2014\u2014\u5c06\u6ce8\u610f\u529b\u8f6c\u79fb\u5230\u996e\u98df\u4e0a\u3002\u4e0d\u8bba\u60a8\u9009\u62e9\u54ea\u79cd\u540d\u79f0\u6216\u65f6\u95f4\u8868\uff0c\u8fdb\u98df\/\u65ad\u98df\u5468\u671f\u7684\u57fa\u672c\u7406\u5ff5\u80fd\u60a8\u5e26\u7ed9\u60a8\u8bb8\u591a\u76ca\u5904\u4ee5\u5e76\u4e0e\u4e00\u822c\u996e\u98df\u7c7b\u578b\u5f62\u6210\u5bf9\u6bd4\u3002 \u95f4\u6b47\u6027\u65ad\u98df\u53ea\u662f\u53e6\u4e00\u79cd\u996e\u98df\u6cd5\u5417\uff1f 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