{"id":51632,"date":"2020-11-10T09:00:51","date_gmt":"2020-11-10T16:00:51","guid":{"rendered":"https:\/\/askthescientists.com\/?p=51632"},"modified":"2022-07-18T13:52:12","modified_gmt":"2022-07-18T19:52:12","slug":"intermittent-fasting","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/intermittent-fasting\/","title":{"rendered":"\u5145\u5206\u56de\u7b54\u6709\u95dc\u9593\u6b47\u6027\u65b7\u98df\u7684\u554f\u984c"},"content":{"rendered":"

\"\"<\/p>\n

\u4eba\u5728\u7bc0\u98df\u7684\u6642\u5019\u6eff\u8166\u5b50\u60f3\u7684\u90fd\u662f\u98df\u7269\u2014\u2014\u80fd\u5403\u7684\u98df\u7269\u53ca\u7279\u5225\u662f\u4e0d\u80fd\u5403\u7684\u98df\u7269\u3002\u7bc0\u98df\u6703\u8b93\u4eba\u611f\u89ba\u7cbe\u75b2\u529b\u7aed\uff0c\u540c\u6642\u5371\u5bb3\u60a8\u7684\u5065\u5eb7\u548c\u9ad4\u91cd\u7ba1\u7406\u76ee\u6a19<\/a>\u3002\u9593\u6b47\u6027\u65b7\u98df\u6216\u9650\u5b9a\u6642\u9593\u9032\u98df\u6709\u52a9\u65bc\u5c07\u60a8\u7684\u6ce8\u610f\u529b\u5f9e\u300c\u6211\u80fd\u5403\u4ec0\u9ebc\u300d\u8f49\u79fb\u5230\u300c\u6211\u4ec0\u9ebc\u6642\u5019\u5403\u6700\u5408\u9069\u3002\u300d<\/p>\n

\u9019\u7a2e\u8f49\u79fb\u5e36\u4f86\u4e00\u6ce2\u672a\u5e73\uff0c\u4e00\u6ce2\u53c8\u8d77\u7684\u6311\u6230\u3002\u96c6\u4e2d\u5728\u7279\u5b9a\u6642\u9593\u9032\u98df\u4e26\u878d\u5408\u9069\u7576\u7684\u9593\u65b7\u6027\u65b7\u98df\u5c0d\u9ad4\u91cd\u548c\u6574\u9ad4\u5065\u5eb7\u986f\u793a\u76ca\u8655\u3002\u9019\u8b93\u9593\u6b47\u6027\u65b7\u98df\uff08\u6709\u6642\u7e2e\u5beb\u70baIF\uff09\u8b8a\u5f97\u8d8a\u4f86\u8d8a\u6d41\u884c\uff0c\u5f9e\u5065\u5eb7\u610f\u8b58\u8f49\u5316\u70ba\u516c\u773e\u666e\u904d\u7684\u8a71\u984c\u3002<\/p>\n

\u662f\u6642\u5019\u8a72\u8df3\u812b\u8b70\u8ad6\u7d1b\u7d1b\u7684\u8a71\u984c\uff0c\u4f86\u63a2\u7d22\u9019\u7a2e\u7368\u7279\u7684\u98f2\u98df\u65b9\u6cd5\u7a76\u7adf\u662f\u4ec0\u9ebc\u3001\u6709\u4ec0\u9ebc\u512a\u52e2\u4ee5\u53ca\u5982\u4f55\u958b\u59cb\u9593\u6b47\u6027\u65b7\u98df\u3002<\/p>\n

\u4ec0\u9ebc\u662f<\/strong>\u9593\u6b47\u6027<\/strong>\u65b7<\/strong>\u98df<\/strong>(Intermittent Fasting, IF)\uff1f<\/strong><\/h2>\n

IF\u751f\u6d3b\u65b9\u5f0f\u7684\u652f\u6301\u8005\u8a8d\u70ba\u5b83\u662f\u9054\u5230\u6240\u6709\u5065\u5eb7\u76ee\u6a19\u7684\u842c\u80fd\u9470\u5319\uff0c\u800c\u53cd\u5c0d\u8005\u5247\u8a8d\u70ba\u9019\u7a2e\u65b9\u6cd5\u53ea\u662f\u6d41\u884c\u71b1\u6f6e\uff0c\u751a\u81f3\u53ea\u662f\u300c\u98e2\u9913\u98f2\u98df\u300d\u3002<\/p>\n

\u9593\u6b47\u6027\u65b7\u98df\u7684\u6982\u5ff5\u672c\u8eab\u5f88\u7c21\u55ae\uff1a\u5728\u9650\u5b9a\u7684\u5e7e\u500b\u5c0f\u6642\u5167\u98df\u7528\u98df\u7269\uff0c\u4e5f\u5c31\u662f\u60a8\u7684\u300c\u9032\u98df\u6642\u6bb5\u300d\uff0c\u4e26\u5728\u4e00\u5929\u5167\u7684\u5176\u5b83\u6642\u9593\u5167\u505c\u6b62\u9032\u98df\u6216\u98f2\u7528\u5927\u591a\u6578\u7684\u98f2\u6599\u3002<\/p>\n

IF\u6709\u4e0d\u540c\u7684\u9032\u98df\u6642\u9593\u8868\uff0c\u60a8\u6703\u5728\u5f8c\u6587\u4e2d\u8a73\u7d30\u4e86\u89e3\u3002\u60a8\u751a\u81f3\u53ef\u4ee5\u7a31\u5176\u70ba\u300c\u9650\u5b9a\u6642\u9593\u9032\u98df\u300d\u2014\u2014\u5c07\u6ce8\u610f\u529b\u8f49\u79fb\u5230\u98f2\u98df\u4e0a\u3002\u4e0d\u8ad6\u60a8\u9078\u64c7\u54ea\u7a2e\u540d\u7a31\u6216\u6642\u9593\u8868\uff0c\u9032\u98df\/\u65b7\u98df\u9031\u671f\u7684\u57fa\u672c\u7406\u5ff5\u80fd\u5e36\u7d66\u60a8\u8a31\u591a\u76ca\u8655\u4e26\u8207\u4e00\u822c\u98f2\u98df\u985e\u578b<\/a>\u5f62\u6210\u5c0d\u6bd4\u3002<\/p>\n

\u9593\u6b47\u6027\u65b7\u98df\u53ea<\/strong>\u662f\u53e6\u4e00\u7a2e\u98f2\u98df\u6cd5\u55ce\uff1f<\/strong><\/h2>\n

\u9593\u6b47\u6027\u65b7\u98df\u975e\u4f46\u4e0d\u662f\u4e00\u7a2e\u6d41\u884c\u98f2\u98df\u6cd5\uff0c\u5b83\u751a\u81f3\u4e0d\u7b97\u662f\u4e00\u7a2e\u771f\u6b63\u7684\u98f2\u98df\u6cd5\u3002\u5b83\u6c92\u6709\u6307\u51fa\u9700\u8981\u907f\u514d<\/a>\u6216\u98df\u7528\u54ea\u4e9b\u98df\u7269\u3002\u76f8\u53cd\uff0c\u5728\u56fa\u5b9a\u6642\u9593\u65b7\u98df\u7684\u89c0\u5ff5\u66f4\u63a5\u8fd1\u65bc\u751f\u6d3b\u65b9\u5f0f\u7684\u6539\u8b8a\u3002\u9019\u7a2e\u98f2\u98df\u6cd5\u5df2\u6709\u5f88\u9577\u7684\u6b77\u53f2\u3002\u4eba\u985e\u6b77\u53f2\u4e2d\u7d93\u5e38\u51fa\u73fe\u9032\u98df\/\u65b7\u98df\u9031\u671f\u7684\u7bc4\u4f8b\u3002IF\u8b93\u4eba\u611f\u89ba\u5947\u602a\u6216\u8c8c\u4f3c\u6d41\u884c\u7684\u539f\u56e0\u5728\u65bc\u5b83\u8ff4\u907f\u4e86\u5e38\u898b\u7684\u6e1b\u91cd\u91d1\u53e5\u3002<\/p>\n

\u5982\u679c\u60a8\u66fe\u70ba\u81ea\u5df1\u7684\u9ad4\u91cd\u7169\u60f1\uff0c\u60a8\u53ef\u80fd\u90fd\u4ee5\u4e0d\u540c\u7684\u7248\u672c\u807d\u8aaa\u904e\u300c\u5c11\u5403\u591a\u52d5\u300d\u3002\u9019\u53e5\u8a71\u7684\u908f\u8f2f\u5f88\u6709\u9053\u7406\u2014\u2014\u6d88\u8017\u6bd4\u651d\u5165\u66f4\u591a\u7684\u5361\u8def\u91cc\uff0c\u60a8\u5c31\u6703\u6e1b\u8f15\u9ad4\u91cd\u3002\u5361\u8def\u91cc\u5e73\u8861\u7684\u7c21\u55ae\u52a0\u6e1b\u6cd5<\/a>\u8b93\u9ad4\u91cd\u7ba1\u7406\u770b\u4f3c\u5bb9\u6613\u3002\u4f46\u5c0d\u5927\u591a\u6578\u4eba\u4f86\u8aaa\uff0c\u7c21\u55ae\u6027\u548c\u8f15\u9b06\u6027\u53ea\u662f\u7d19\u4e0a\u8ac7\u5175\u7684\u63a8\u8ad6\u3002<\/p>\n

\u4eba\u985e\u7684\u8eab\u9ad4\u5f88\u8907\u96dc\uff0c\u8fd1\u671f\u7814\u7a76\u8868\u660e\uff0c\u5361\u8def\u91cc\u7684\u6d88\u8017\u53ea\u662f\u5f71\u97ff\u6e1b\u8f15\u6216\u589e\u52a0\u9ad4\u91cd\u7684\u4e00\u500b\u56e0\u7d20\u3002\u90a3\u9ebc\u9084\u6709\u4ec0\u9ebc\u5176\u5b83\u56e0\u7d20\uff1f\u4eba\u985e\u8eab\u9ad4\u7684\u6bcf\u4e00\u9805\u529f\u80fd\u90fd\u7531\u8377\u723e\u8499\u63a7\u5236<\/a>\u3002\u5f71\u97ff\u9ad4\u91cd\u589e\u52a0\u7684\u95dc\u9375\u8377\u723e\u8499\u662f\u80f0\u5cf6\u7d20\u3002<\/p>\n

\u9593\u6b47\u6027<\/strong>\u65b7<\/strong>\u98df\u7684\u6982\u5ff5\u662f\u4ec0\u9ebc\uff1f<\/strong><\/h2>\n

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\u5927\u591a\u6578\u50b3\u7d71\u98f2\u98df\u6cd5\u90fd\u53ea\u91dd\u5c0d\u6539\u5584\u60a8\u98df\u7528\u7684\u98df\u7269\u6216\u9650\u5236\u5361\u8def\u91cc\uff0c\u800c\u6c92\u6709\u8003\u616e\u5728\u4ec0\u9ebc\u6642\u9593\u9032\u98df\u4ee5\u53ca\u9032\u98df\u983b\u7387\u7684\u76ca\u8655\u3002\u9593\u6b47\u6027\u65b7\u98df\u6709\u52a9\u65bc\u964d\u4f4e\u5c45\u9ad8\u4e0d\u4e0b\u7684\u80f0\u5cf6\u7d20\u6c34\u5e73\u3002\u9019\u9f13\u52f5\u60a8\u7684\u8eab\u9ad4\u5728\u6d88\u8017\u8eab\u9ad4\u901a\u5e38\u4f5c\u70ba\u80fd\u91cf\u7684\u7cd6\u5206\u5f8c\u5c07\u5132\u5b58\u7684\u8102\u80aa\u8f49\u5316\u70ba\u80fd\u91cf\u3002<\/p>\n

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\u6dfa\u8ac7<\/strong>\u9593\u6b47\u6027<\/strong>\u65b7<\/strong>\u98df\u7684\u76ca\u8655<\/strong><\/h2>\n

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    \n
  1. \u6e1b\u91cd\uff1a\u9019\u662f\u5f88\u591a\u9593\u6b47\u6027\u65b7\u98df\u8005\u7684\u9996\u8981\u76ee\u6a19\u3002\u8a31\u591a\u8b49\u64da\u548c\u898b\u8b49\u90fd\u80fd\u652f\u6301\u6b64\u76ca\u8655\uff0c\u4f46\u9019\u4e26\u4e0d\u6703\u7acb\u7aff\u898b\u5f71\u3002\u9577\u671f\u6e1b\u5c11\u5361\u8def\u91cc\u651d\u5165\u91cf\u4e26\u964d\u4f4e\u80f0\u5cf6\u7d20\u6c34\u5e73\u624d\u6709\u52a9\u65bc\u9ad4\u91cd\u7ba1\u7406\u3002\u4f46\u9054\u5230\u60a8\u5e0c\u671b\u6e1b\u6389\u7684\u91cd\u91cf\u4e26\u4e0d\u6703\u7acb\u5373\u767c\u751f\u3002\u4e0d\u904e\u60a8\u7684\u8010\u5fc3\u5c07\u6703\u6709\u56de\u5831\u3002<\/li>\n
  2. \u71c3\u71d2\u8102\u80aa\uff1a\u60a8\u53ef\u80fd\u807d\u8aaa\u904e\uff0c\u5982\u679c\u60a8\u4e00\u5929\u5167\u6c92\u6709\u591a\u6b21\u9032\u9910\uff0c\u60a8\u7684\u8eab\u9ad4\u6703\u611f\u5230\u98e2\u9913\u800c\u5438\u6536\u6240\u6709\u60a8\u5403\u4e0b\u809a\u7684\u98df\u7269\u3002\u63db\u53e5\u8a71\u8aaa\uff0c\u5982\u679c\u60a8\u98df\u7528\u66f4\u591a\u7684\u98df\u7269\uff0c\u60a8\u7684\u9ad4\u91cd\u5c31\u6703\u4e0b\u964d\u3002\u54ea\u6709\u9019\u6a23\u7684\u9053\u7406\uff1f\u65b7\u98df\u5df2\u6709\u6578\u5343\u5e74\u6b77\u53f2\u3002\u9060\u53e4\u4eba\u985e\u7956\u5148\u5076\u723e\u5f97\u5230\u98df\u7269\uff0c\u9019\u4ee3\u8868\u8457\u4eba\u9ad4\u5fc5\u9808\u9069\u61c9\u9032\u98df\/\u65b7\u98df\u6642\u671f\u3002\u6240\u4ee5\u7576\u60a8\u65b7\u98df\u76f4\u81f3\u7cd6\u539f\uff08\u5132\u5b58\u7684\u7cd6\u5206\uff09\u6d88\u8017\u6b86\u76e1\u6642\uff0c\u60a8\u7684\u8eab\u9ad4\u624d\u6703\u71c3\u71d2\u8102\u80aa\u3002\u9019\u7a2e\u80fd\u91cf\u8f49\u8b8a\u5c0d\u6e1b\u91cd\u3001\u6539\u8b8a\u8eab\u9ad4\u7d44\u6210\u548c\u652f\u6301\u6574\u9ad4\u5065\u5eb7\uff08\u5f9e\u5fc3\u8840\u7ba1\u5065\u5eb7<\/a>\u5230\u66f4\u512a\u8cea\u7684\u7761\u7720\uff09\u975e\u5e38\u91cd\u8981\u3002<\/li>\n<\/ol>\n
      \n
    1. \u652f\u6301\u4ee3\u8b1d\u5065\u5eb7\uff1a\u9593\u6b47\u6027\u65b7\u98df\u91dd\u5c0d\u5354\u52a9\u4eba\u9ad4\u8207\u80f0\u5cf6\u7d20\u7dad\u6301\u6b63\u5e38\u7684\u95dc\u4fc2\u3002\u9019\u5c0d\u95dc\u9375\u8377\u723e\u8499\u7684\u654f\u611f\u5ea6\u975e\u5e38\u91cd\u8981\u662f\u56e0\u70ba\u9019\u6709\u52a9\u65bc\u7dad\u6301\u8840\u7cd6\u6c34\u5e73\u3002\u7814\u7a76\u8868\u660e\u9593\u6b47\u6027\u65b7\u98df\u6709\u52a9\u65bc\u7dad\u8b77\u66f4\u6b63\u5e38\u7684\u80f0\u5cf6\u7d20\u654f\u611f\u5ea6\u3002\u9019\u610f\u5473\u8457\u8b49\u64da\u6307\u5411\u9593\u9694\u65b7\u98df\u6709\u52a9\u65bc\u7dad\u6301\u5747\u8861\u7684\u80f0\u5cf6\u7d20\u6c34\u5e73\u4e26\u652f\u6301\u5065\u5eb7\u7684\u8840\u7cd6\u3002<\/li>\n
    2. \u89f8\u767c\u7d30\u80de\u81ea\u566c\uff1a\u5982\u679c\u4eba\u5011\u9078\u64c7\u65b7\u98df\u7684\u539f\u56e0\u8207\u9ad4\u91cd\u7121\u95dc\uff0c\u90a3\u9ebc\u901a\u5e38\u662f\u70ba\u4e86\u7d30\u80de\u81ea\u566c<\/a>\u3002\u9019\u500b\u7d30\u80de\u767c\u5c55\u904e\u7a0b\u662f\u4eba\u9ad4\u6e05\u7406\u548c\u7ba1\u7406\u7d30\u80de\u640d\u50b7\u7684\u65b9\u6cd5\u3002\u74b0\u5883\u3001\u71df\u990a\u548c\u65b7\u98df\u7b49\u591a\u7a2e\u58d3\u529b\u6e90\u4fc3\u4f7f\u60a8\u7684\u7d30\u80de\u6e05\u7406\u5783\u573e\u3002\u9019\u7a2e\u56de\u6536\u53d7\u640d\u86cb\u767d\u8cea\u7684\u7a0b\u5e8f\u6709\u52a9\u65bc\u652f\u6301\u512a\u7b49\u7d30\u80de\u5065\u5eb7\u3002<\/li>\n<\/ol>\n
        \n
      1. \u66f4\u51fa\u8272\u7684\u8a8d\u77e5\u529f\u80fd\uff1a\u60a8\u7684\u5927\u8166\u6d88\u8017\u5f88\u591a\u5361\u8def\u91cc\u3002\u4f46\u9019\u4e26\u4e0d\u610f\u5473\u8457\u65b7\u98df\u6703\u524a\u5f31\u60a8\u7684\u8a8d\u77e5\u80fd\u529b\u3002\u4e8b\u5be6\u6070\u6070\u76f8\u53cd\u3002\u9593\u6b47\u6027\u65b7\u98df\u8207\u5f88\u591a\u5927\u8166\u76ca\u8655<\/a>\u5bc6\u5207\u76f8\u95dc\u2014\u2014\u5f9e\u5e6b\u52a9\u60a8\u64c1\u6709\u66f4\u6e05\u6670\u7684\u601d\u8def\u548c\u8a18\u61b6\u529b\u5230\u4fdd\u8b77\u548c\u652f\u6301\u795e\u7d93\u767c\u80b2\u3002<\/li>\n<\/ol>\n
          \n
        1. \u6539\u5584\u60a8\u8207\u98df\u7269\u548c\u81ea\u5df1\u8eab\u9ad4\u7684\u95dc\u4fc2\uff1a\u7bc0\u98df\u6703\u8b93\u60a8\u5c0d\u98df\u7269\u8457\u8ff7\u3002\u9593\u9694\u65b7\u98df\u8b93\u60a8\u80fd\u9000\u4e00\u6b65\uff0c\u7a0d\u5fae\u9060\u96e2\u98df\u7269\u80fd\u5e6b\u52a9\u60a8\u601d\u8003\u98df\u7269\u7684\u91cd\u8981\u6027\u3002\u5982\u679c\u60a8\u53ea\u5728\u6709\u9650\u7684\u6642\u9593\u5167\u9032\u98df\uff0c\u90a3\u9ebc\u60a8\u5c31\u6703\u98df\u7528\u6709\u50f9\u503c\u7684\u98df\u7269\u3002\u9019\u80fd\u5e6b\u52a9\u60a8\u6ce8\u91cd\u91cd\u5065\u5eb7\u4e14\u7f8e\u5473\u7684\u98df\u7269<\/a>\u3002\u9593\u6b47\u6027\u65b7\u98df\u4e0d\u6703\u8a55\u5224\u98df\u7269\u9078\u64c7\uff0c\u6240\u4ee5\u60a8\u4e5f\u53ef\u4ee5\u907f\u514d\u4e00\u6642\u758f\u5ffd\u9020\u6210\u7684\u5167\u759a\u3002\u65b7\u98df\u8b93\u60a8\u8207\u8eab\u9ad4\u6e9d\u901a\uff0c\u5e6b\u52a9\u60a8\u5b78\u7fd2\u5728\u98e2\u9913\u548c\u98fd\u8db3\u7684\u6642\u5019\u8046\u807d\u8eab\u9ad4\u5c0d\u98df\u7269\u7684\u8377\u723e\u8499\u8a0a\u865f\u3002<\/li>\n<\/ol>\n

          \u7528\u9748\u6d3b\u7684\u9032\u98df\u6642\u9593\u4f86\u9078\u64c7\u60a8\u81ea\u5df1\u7684\u65b7\u98df\u8a08\u5283<\/strong><\/h2>\n

          \u7bc0\u98df\u6703\u8b93\u60a8\u611f\u89ba\u975e\u5e38\u6b7b\u677f\u3002\u5403\u9019\u4e9b\u98df\u7269\uff0c\u4e0d\u8981\u5403\u90a3\u4e9b\u98df\u7269\u3002\u9748\u6d3b\u7684\u98df\u7269\u9078\u64c7\u4e26\u4e0d\u662f\u9593\u6b47\u6027\u65b7\u98df\u552f\u4e00\u7684\u500b\u4eba\u5316\u5143\u7d20\u3002\u60a8\u53ef\u4ee5\u9078\u64c7\u5f88\u591a\u6d41\u884c\u7684\u9032\u98df\u548c\u65b7\u98df\u6642\u9593\u8868\u3002\u6bcf\u4e00\u7a2e\u90fd\u63d0\u4f9b\u7565\u5fae\u4e0d\u540c\u7684\u6311\u6230\u548c\u76ca\u8655\uff0c\u6240\u4ee5\u60a8\u53ef\u4ee5\u6839\u64da\u81ea\u5df1\u7684\u76ee\u6a19\u548c\u8eab\u9ad4\u9078\u64c7\u6700\u6709\u6548\u7684\u65b9\u6cd5\u3002<\/p>\n

          \u60a8\u53ef\u4ee5\u628a\u65b7\u98df\u7576\u6210\u5206\u5225\u662f\u9032\u98df\u548c\u65b7\u98df\u7684\u9593\u9694\u6642\u6bb5\u3002\u4e00\u4e9b\u5e38\u898b\u7684\u6bd4\u4f8b\u662f\uff1a16:8\u300118:6\u548c20:4\u3002\u524d\u9762\u7684\u6578\u5b57\u4ee3\u8868\u60a8\u6bcf\u5929\u7684\u65b7\u98df\u6642\u9593\uff0c\u5f8c\u9762\u7684\u6578\u5b57\u4ee3\u8868\u60a8\u7684\u9032\u98df\u7684\u6642\u6bb5\u3002\u4ee516\u5c0f\u6642\u65b7\u98df\u6642\u9593\u958b\u59cb\u901a\u5e38\u6700\u9069\u5408\u65b0\u624b\u3002<\/p>\n

          \u4e0d\u8981\u95dc\u6ce8\u60a8\u7684\u9032\u98df\u6216\u65b7\u98df\u6642\u6bb5\uff0c\u60a8\u53ef\u4ee5\u5f9e\u4e00\u9910\u7684\u89d2\u5ea6\u958b\u59cb\u601d\u8003\u3002\u6bcf\u5929\u5169\u9910\u975e\u5e38\u9069\u540816:8\u6642\u9593\u7d50\u69cb\u3002\u9019\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\u6703\u66f4\u52a0\u96c6\u4e2d\u60a8\u7684\u98f2\u98df\uff0c\u4ee5\u5be6\u73fe\u66f4\u9577\u6642\u9593\u7684\u65b7\u98df\u3002\u60a8\u53ef\u4ee5\u9078\u64c7\u6700\u9069\u5408\u60a8\u7684\u4e00\u9910\u3002\u5982\u6709\u9700\u8981\uff0c\u60a8\u9084\u53ef\u4ee5\u6dfb\u52a0\u4e00\u6b21\u96f6\u98df\u6216\u751c\u9ede\u2014\u2014\u4f46\u662f\u9700\u8981\u4fdd\u6301\u9032\u98df\u6642\u9593\u7c21\u77ed\u3002<\/p>\n

          \u9694\u65e5\u7981\u98df\uff08ADF\uff09\u5c31\u50cf\u807d\u4e0a\u53bb\u4e00\u6a23\u7c21\u55ae\u2014\u2014\u9694\u5929\u9032\u884c\u9032\u98df\/\u65b7\u98df\u9031\u671f\u3002\u9019\u4e26\u4e0d\u662f\u8aaa\u60a8\u53ef\u4ee5\u5728\u9032\u98df\u65e5\u4f5c\u5f0a\u4eab\u7528\u76db\u5bb4\u3002\u4f46\u5982\u679c\u53ef\u4ee5\u7684\u8a71\uff0c\u60a8\u61c9\u8a72\u6bcf\u5929\u81f3\u5c11\u5403\u5169\u9910\u3002\u6539\u826f\u7248ADF\u5305\u62ec\u5728\u60a8\u7684\u65b7\u98df\u65e5\u4e2d\u4e00\u9910\u6216\u9ede\u5fc3\uff0c\u7e3d\u8a08500\u5361\u8def\u91cc\u3002<\/p>\n

          \u60a8\u751a\u81f3\u53ef\u4ee5\u6bcf\u9031\u6709\u898f\u5f8b\u5730\u9032\u884c\u975e\u9023\u7e8c\u65b7\u98df\u7684\u9593\u6b47\u6027\u65b7\u98df\u3002\u5e38\u898b\u7684\u9078\u64c7\u5305\u62ec\u9032\u98df\u4e94\u5929\u65b7\u98df\u5169\u5929\uff0c\u6216\u9032\u98df\u56db\u5929\u65b7\u98df\u4e09\u5929\u3002\u9019\u8b93\u60a8\u5728\u9032\u98df\u65e5\u4e2d\u4fdd\u6301\u6b63\u5e38\u72c0\u614b\uff0c\u53ef\u6709\u52a9\u65bc\u9069\u61c9\u793e\u4ea4\u58d3\u529b\u3002\u4ee55-2\u62164-3\u7684\u6bd4\u4f8b\u65b7\u98df\u6700\u597d\u80fd\u6301\u7e8c36\u5c0f\u6642\u3002\u9019\u4ee3\u8868\u5403\u5b8c\u665a\u9910\u5f8c\u7b49\u5230\u4e0b\u4e00\u500b\u9032\u98df\u65e5\uff08\u5169\u5929\u5f8c\uff09\u7684\u5348\u9910\u518d\u9032\u98df\u3002<\/p>\n

          \u5ef6\u9577\u65b7\u98df\u9700\u8981\u6709\u7bc0\u5236\u3002\u5b83\u5011\u901a\u5e38\u6301\u7e8c24-72\u5c0f\u6642\u2014\u2014\u9019\u6301\u7e8c\u5f88\u9577\u6642\u9593\uff0c\u89e3\u91cb\u4e86\u5b83\u4e0d\u5e38\u898b\u7684\u6027\u8cea\u3002\u65b7\u98df\u6301\u7e8c\u5982\u6b64\u9577\u7684\u6642\u9593\u4e0d\u9069\u5408\u65b0\u624b\uff0c\u5728\u60a8\u5b8c\u5168\u9069\u61c9\u65b7\u98df\u4e26\u80fd\u5728\u65b7\u98df\u671f\u9593\u66f4\u597d\u5730\u4e86\u89e3\u8eab\u9ad4\u72c0\u6cc1\u5f8c\u65b9\u53ef\u5617\u8a66\u3002\u5ef6\u9577\u65b7\u98df\u6642\u9084\u61c9\u63a1\u53d6\u9069\u7576\u5b89\u5168\u63aa\u65bd\u3002<\/p>\n

          \u5982\u4f55\u958b\u59cb\u9593\u6b47\u6027<\/strong>\u65b7<\/strong>\u98df\uff1a<\/strong>8\u500b\u7c21\u55ae\u7684\u5efa\u8b70<\/strong><\/h2>\n
            \n
          1. \u6c7a\u5b9a\u60a8\u7684\u9032\u98df\u6642\u6bb5\uff1a\u8173\u8e0f\u5be6\u5730\u8a8d\u6e05\u4ec0\u9ebc\u662f\u91cd\u8981\u7684\uff0c\u4ee5\u53ca\u60a8\u5728\u65b7\u98df\u6642\u9700\u8981\u505a\u51fa\u54ea\u4e9b\u72a7\u7272\u3002\u540c\u6642\u8aa0\u5be6\u5c0d\u5f85\u4e0d\u53ef\u59a5\u5354\u7684\u65b9\u9762\u3002\u5728\u65e9\u4e0a\u9032\u98df\u662f\u4e0d\u662f\u6700\u597d\u7684\u9078\u64c7\uff1f\u60a8\u662f\u5426\u53ea\u9858\u610f\u548c\u5bb6\u4eba\u6216\u670b\u53cb\u4e00\u8d77\u7528\u9910\uff1f\u793e\u4ea4\u9867\u616e\u4e5f\u5f88\u91cd\u8981<\/a>\u3002\u9593\u6b47\u6027\u65b7\u98df\u5f88\u9748\u6d3b\uff0c\u6240\u4ee5\u60a8\u53ef\u4ee5\u6839\u64da\u81ea\u5df1\u7684\u751f\u6d3b\u4f86\u8abf\u6574\uff0c\u800c\u4e0d\u662f\u8b93\u4e00\u4e9b\u72c0\u6cc1\u963b\u7919\u60a8\u7684\u8a08\u5283\u3002<\/li>\n
          2. \u81ea\u5b78\uff1a\u60a8\u5df2\u7d93\u5b78\u5230\u4e86\u5f88\u591a\u2014\u2014\u9019\u662f\u4e00\u500b\u5f88\u597d\u7684\u958b\u59cb\u3002\u6df1\u5165\u63a2\u7d22\u60a8\u5df2\u9078\u51fa\u7684\u65b7\u98df\u9078\u64c7\u4f86\u9032\u4e00\u6b65\u7406\u89e3\u5176\u80cc\u5f8c\u7684\u79d1\u5b78\u3002\u90a3\u4e9b\u5728\u9593\u6b47\u6027\u65b7\u98df\u65b9\u9762\u7d93\u9a57\u8c50\u5bcc\u7684\u4eba\u53ef\u4ee5\u70ba\u60a8\u63d0\u4f9b\u5f88\u591a\u4fe1\u606f\u3002\u7528\u4ed6\u5011\u7684\u667a\u6167\u4f86\u5b78\u7fd2\u5bb9\u6613\u5728\u54ea\u4e9b\u5730\u65b9\u72af\u932f\u3002\u540c\u6642\u95b1\u8b80\u9019\u7bc7\u95dc\u65bcIF\u6311\u6230\u7684\u5be6\u7528\u90e8\u843d\u683c\u6587\u7ae0\u3002<\/li>\n
          3. \u65b7\u98df\u80fd\u6de8\u5316\u8eab\u9ad4\uff1a\u9019\u4ee3\u8868\u4e0d\u8981\u5728\u5496\u5561\u4e2d\u52a0\u5976\u6cb9\u6216\u7cd6\u3002\u65b7\u98df\u7684\u76ee\u7684\u662f\u907f\u514d\u80f0\u5cf6\u7d20\u98c6\u5347\u3002\u5805\u6301\u98f2\u7528\u7121\u7cd6\u8336\u6c34\u3001\u5496\u5561\u4e26\u591a\u559d\u6c34\u5c31\u662f\u6700\u597d\u7684\u9078\u64c7\u3002\u5373\u4f7f\u96f6\u5361\u8def\u91cc\u7684\u751c\u5473\u98f2\u6599\u4e5f\u6703\u589e\u52a0\u60a8\u7684\u98df\u617e\u3002\u65b0\u624b\u5e38\u898b\u7684\u932f\u8aa4\u6703\u8b93\u60a8\u611f\u89ba\u6bd4\u4ee5\u524d\u66f4\u98e2\u9913\u3002<\/li>\n
          4. \u660e\u667a\u5730\u958b\u59cb\u9032\u98df\u6642\u9593\u6bb5\uff1a\u8a08\u5283\u5982\u4f55\u958b\u59cb\u9032\u98df\u6642\u6bb5\uff0c\u56e0\u70ba\u98e2\u9913\u6703\u8b93\u60a8\u505a\u51fa\u660e\u667a\u9078\u64c7\u7684\u80fd\u529b\u8b8a\u5f97\u8907\u96dc\u6216\u6df7\u6dc6\u3002\u4e0d\u8981\u5728\u9577\u6642\u9593\u65b7\u98df\u5f8c\u5927\u8086\u98f2\u98df\uff0c\u8981\u5faa\u5e8f\u6f38\u9032\u4e26\u8046\u807d\u81ea\u5df1\u7684\u8eab\u9ad4\u3002\u5f9e\u651d\u53d6\u9ad8\u86cb\u767d\u548c\u9ad8\u8102\u80aa\u7684\u98df\u7269\u958b\u59cb\u662f\u975e\u5e38\u597d\u7684\u9078\u64c7\uff0c\u4f46\u9084\u662f\u8981\u5c0b\u627e\u9069\u5408\u60a8\u7684\u98df\u7269\u3002\u5982\u679c\u60a8\u4e0d\u6ce8\u610f\u9032\u98df\u6642\u6bb5\uff0c\u53ef\u80fd\u6703\u51fa\u73fe\u4e0d\u826f\u5f8c\u679c\u3002\u60a8\u53ef\u80fd\u6703\u51fa\u73fe\u80c3\u90e8\u4e0d\u9069\u6216\u9700\u8981\u53bb\u885b\u751f\u9593\u3002<\/li>\n
          5. \u9069\u7576\u7684\u88dc\u5145\u9032\u98df\u548c\u65b7\u98df\u4e00\u6a23\u91cd\u8981\uff1a\u98df\u7269\u651d\u53d6\u91cf\u548c\u98df\u7269\u54c1\u8cea\u662f\u5e6b\u52a9\u60a8\u7684\u8eab\u9ad4\u5b8c\u6210\u4e0b\u4e00\u6b21\u65b7\u98df\u7684\u95dc\u9375\u3002\u60a8\u9700\u8981\u5728\u9577\u6642\u9593\u65b7\u98df\u5f8c\u7559\u51fa\u516b\u5c0f\u6642\u7684\u6642\u6bb5\u3002\u5728\u9019\u500b\u6642\u9593\u6bb5\u5167\u98df<\/a>\u7528\u5bcc\u542b\u5178\u578b\u98f2\u98df\u76ee\u6a19\u7684\u71df\u990a\u98df\u7269\uff0c\u5305\u62ec\u690d\u7269\u6027\u8102\u80aa\u3001\u7626\u8089\u86cb\u767d\u4ee5\u53ca\u5927\u91cf\u852c\u83dc\u548c\u6c34<\/a>\u679c\u3002<\/li>\n
          6. \u7528\u79d1\u6280\u4f86\u5e6b\u52a9\u60a8\uff1a\u7528\u61c9\u7528\u7a0b\u5f0f\u4f86\u8ffd\u8e64\u60a8\u7684\u65b7\u98df\u904e\u7a0b\u3002\u8a2d\u7f6e\u9b27\u9418\u4f86\u63d0\u9192\u60a8\u6240\u8a2d\u5b9a\u7684\u65e5\u7a0b\u8868\u3002\u667a\u80fd\u9ad4\u91cd\u6a5f\u4e5f\u662f\u8ffd\u8e64\u9032\u5ea6\u7684\u597d\u65b9\u6cd5\u3002\u8a18\u9304\u4e0b\u60a8\u7684\u9ad4\u9a57\uff0c\u9019\u6a23\u60a8\u53ef\u4ee5\u6ce8\u610f\u9069\u5408\u60a8\u958b\u59cb\u9032\u98df\u6642\u6bb5\u7684\u65b9\u6cd5\u6216\u7121\u610f\u7834\u58de\u60a8\u65b7\u98df\u7684\u98f2\u6599\u3002<\/li>\n
          7. \u6709\u8010\u5fc3\uff1a\u7fd2\u6163\u65b0\u7684\u98f2\u98df\u65b9\u6cd5\u9700\u8981\u6642\u9593\u3002\u60a8\u7684\u8eab\u9ad4\u5728\u505a\u51fa\u8abf\u6574\u2014\u2014\u6240\u4ee5\u4e0d\u8981\u5c0d\u81ea\u5df1\u592a\u56b4\u53b2\u3002\u5beb\u65e5\u8a18\u3001\u62cd\u7167\u548c\u6176\u795d\u8207\u9ad4\u91cd\u7121\u95dc\u7684\u6210\u529f\u53ef\u5e6b\u52a9\u60a8\u5805\u6301\u4e0b\u53bb\uff0c\u76f4\u5230\u60a8\u958b\u59cb\u5b8c\u5168\u770b\u5230\u548c\u611f\u89ba\u5230\u9593\u6b47\u6027\u65b7\u98df\u7684\u76ca\u8655\u3002<\/li>\n
          8. \u54a8\u8a62\u60a8\u7684\u91ab\u7642\u5c08\u696d\u4eba\u58eb\uff1a\u91ab\u751f\u73fe\u5728\u66f4\u719f\u6089\u9019\u7a2e\u9032\u98df\u65b9\u6cd5\uff0c\u9019\u53ef\u80fd\u6703\u5c0d\u60a8\u5f88\u6709\u5e6b\u52a9\u3002\u4ed6\u5011\u4e5f\u80fd\u5e6b\u52a9\u60a8\u78ba\u5b9a\u60a8\u662f\u5426\u9069\u5408\u65b7\u98df\u3002\u5982\u679c\u60a8\u66fe\u60a3\u6709\u98f2\u98df\u5931\u8abf\u3001\u6b63\u503c\u61f7\u5b55\u6216\u54fa\u4e73\uff0c\u6216\u6b63\u5728\u670d\u7528\u67d0\u4e9b\u85e5\u7269\uff0c\u90a3\u9ebc\u60a8\u53ef\u80fd\u4e0d\u61c9\u65b7\u98df\u6216\u61c9\u8b39\u614e\u65b7\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\u7bc0\u98df\u7684\u6642\u5019\u6eff\u8166\u5b50\u60f3\u7684\u90fd\u662f\u98df\u7269\u2014\u2014\u80fd\u5403\u7684\u98df\u7269\u53ca\u7279\u5225\u662f\u4e0d\u80fd\u5403\u7684\u98df\u7269\u3002\u7bc0\u98df\u6703\u8b93\u4eba\u611f\u89ba\u7cbe\u75b2\u529b\u7aed\uff0c\u540c\u6642\u5371\u5bb3\u60a8\u7684\u5065\u5eb7\u548c\u9ad4\u91cd\u7ba1\u7406\u76ee\u6a19\u3002\u9593\u6b47\u6027\u65b7\u98df\u6216\u9650\u5b9a\u6642\u9593\u9032\u98df\u6709\u52a9\u65bc\u5c07\u60a8\u7684\u6ce8\u610f\u529b\u5f9e\u300c\u6211\u80fd\u5403\u4ec0\u9ebc\u300d\u8f49\u79fb\u5230\u300c\u6211\u4ec0\u9ebc\u6642\u5019\u5403\u6700\u5408\u9069\u3002\u300d \u9019\u7a2e\u8f49\u79fb\u5e36\u4f86\u4e00\u6ce2\u672a\u5e73\uff0c\u4e00\u6ce2\u53c8\u8d77\u7684\u6311\u6230\u3002\u96c6\u4e2d\u5728\u7279\u5b9a\u6642\u9593\u9032\u98df\u4e26\u878d\u5408\u9069\u7576\u7684\u9593\u65b7\u6027\u65b7\u98df\u5c0d\u9ad4\u91cd\u548c\u6574\u9ad4\u5065\u5eb7\u986f\u793a\u76ca\u8655\u3002\u9019\u8b93\u9593\u6b47\u6027\u65b7\u98df\uff08\u6709\u6642\u7e2e\u5beb\u70baIF\uff09\u8b8a\u5f97\u8d8a\u4f86\u8d8a\u6d41\u884c\uff0c\u5f9e\u5065\u5eb7\u610f\u8b58\u8f49\u5316\u70ba\u516c\u773e\u666e\u904d\u7684\u8a71\u984c\u3002 \u662f\u6642\u5019\u8a72\u8df3\u812b\u8b70\u8ad6\u7d1b\u7d1b\u7684\u8a71\u984c\uff0c\u4f86\u63a2\u7d22\u9019\u7a2e\u7368\u7279\u7684\u98f2\u98df\u65b9\u6cd5\u7a76\u7adf\u662f\u4ec0\u9ebc\u3001\u6709\u4ec0\u9ebc\u512a\u52e2\u4ee5\u53ca\u5982\u4f55\u958b\u59cb\u9593\u6b47\u6027\u65b7\u98df\u3002 \u4ec0\u9ebc\u662f\u9593\u6b47\u6027\u65b7\u98df(Intermittent Fasting, IF)\uff1f IF\u751f\u6d3b\u65b9\u5f0f\u7684\u652f\u6301\u8005\u8a8d\u70ba\u5b83\u662f\u9054\u5230\u6240\u6709\u5065\u5eb7\u76ee\u6a19\u7684\u842c\u80fd\u9470\u5319\uff0c\u800c\u53cd\u5c0d\u8005\u5247\u8a8d\u70ba\u9019\u7a2e\u65b9\u6cd5\u53ea\u662f\u6d41\u884c\u71b1\u6f6e\uff0c\u751a\u81f3\u53ea\u662f\u300c\u98e2\u9913\u98f2\u98df\u300d\u3002 \u9593\u6b47\u6027\u65b7\u98df\u7684\u6982\u5ff5\u672c\u8eab\u5f88\u7c21\u55ae\uff1a\u5728\u9650\u5b9a\u7684\u5e7e\u500b\u5c0f\u6642\u5167\u98df\u7528\u98df\u7269\uff0c\u4e5f\u5c31\u662f\u60a8\u7684\u300c\u9032\u98df\u6642\u6bb5\u300d\uff0c\u4e26\u5728\u4e00\u5929\u5167\u7684\u5176\u5b83\u6642\u9593\u5167\u505c\u6b62\u9032\u98df\u6216\u98f2\u7528\u5927\u591a\u6578\u7684\u98f2\u6599\u3002 IF\u6709\u4e0d\u540c\u7684\u9032\u98df\u6642\u9593\u8868\uff0c\u60a8\u6703\u5728\u5f8c\u6587\u4e2d\u8a73\u7d30\u4e86\u89e3\u3002\u60a8\u751a\u81f3\u53ef\u4ee5\u7a31\u5176\u70ba\u300c\u9650\u5b9a\u6642\u9593\u9032\u98df\u300d\u2014\u2014\u5c07\u6ce8\u610f\u529b\u8f49\u79fb\u5230\u98f2\u98df\u4e0a\u3002\u4e0d\u8ad6\u60a8\u9078\u64c7\u54ea\u7a2e\u540d\u7a31\u6216\u6642\u9593\u8868\uff0c\u9032\u98df\/\u65b7\u98df\u9031\u671f\u7684\u57fa\u672c\u7406\u5ff5\u80fd\u5e36\u7d66\u60a8\u8a31\u591a\u76ca\u8655\u4e26\u8207\u4e00\u822c\u98f2\u98df\u985e\u578b\u5f62\u6210\u5c0d\u6bd4\u3002 \u9593\u6b47\u6027\u65b7\u98df\u53ea\u662f\u53e6\u4e00\u7a2e\u98f2\u98df\u6cd5\u55ce\uff1f 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