什么是間歇性禁食，它健康嗎?

什么是間歇性禁食，它健康嗎?

When you hear the word "fasting," you probably think of gimmicky diets. But a growing body of research suggests that cycling super low-calorie days into your normal eating plan could potentially improve your health. But before you skip lunch and let your gut start growling, read on for everything you need to know about

當(dāng)你聽到“禁食”這個(gè)詞時(shí)，你可能會(huì)想到一些噱頭式的飲食。但越來(lái)越多的研究表明，你的正常飲食計(jì)劃中循環(huán)超低卡路里的日子，可能會(huì)改善你的健康狀況。但是在你不吃午飯，肚子開始咕咕叫之前，請(qǐng)繼續(xù)閱讀你需要知道的一切

What is intermittent fasting（IF）?

什么是間歇性禁食（簡(jiǎn)稱IF）?

In very basic terms, IF is occasional starvation done in a strategic way. The idea is to cycle between periods of regular eating and fasting, during which you severely restrict your calorie intake or don't consume any food at all. Some people fast for hours, while some may go for a full day or longer.

在非常基本的術(shù)語(yǔ)中（簡(jiǎn)稱IF），禁食是以一種戰(zhàn)略性的方法進(jìn)行偶然式挨餓。即循環(huán)進(jìn)行有規(guī)律的飲食和禁食，在這期間你嚴(yán)格限制你的卡路里攝入量或根本不吃任何食物。有些人禁食數(shù)小時(shí)，而有些人可能禁食一整天或更長(zhǎng)時(shí)間。

Fasting isn't one size fits all

禁食并不是適合所有人的一種方法

IF may mean something different. One of the more commonly known fasting systems is the 5:2 diet, which involves restricting calories for two non-consecutive days a week and eating without calorie restraints on the other five days. (Jimmy Kimmel credited the 5:2 diet with his weight loss in a Men's Journal story last year.)

禁食可能有不同的含義。其中一個(gè)比較常見的禁食系統(tǒng)是5:2飲食法，它包括每周有非連續(xù)的兩天限制攝入熱量，其余五天不限制攝入熱量。(去年，吉米·坎摩爾在《男性雜志》的一篇文章中把自己的減肥歸功于5:2的飲食。)

Others may fast on a day-to-day basis by eating only during a specific time window. Mark Mattson, a neuroscientist at the National Institute on Aging in Maryland who has researched the subject extensively, shared with the New York Times that most days he skips breakfast and lunch and eats all of his calories within a six-hour window starting in the afternoon. And, Hugh Jackman revealed that he fasted for 16 hours and ate within an 8-hour window to get in shape for his role as Wolverine in 2013.

另一些人可能每天都會(huì)禁食，只在特定的時(shí)間段內(nèi)進(jìn)食。馬里蘭州國(guó)家年老研究所的神經(jīng)學(xué)家馬克·馬特森對(duì)這個(gè)課題進(jìn)行了廣泛的研究，他在《紐約時(shí)報(bào)》分享說，大多數(shù)時(shí)候，他不吃早餐和午餐，在下午開始時(shí)的6個(gè)小時(shí)內(nèi)就吃完了所有的卡路里。休·杰克曼透露，在2013年，為了扮演金剛狼進(jìn)行塑性，他禁食16個(gè)小時(shí)，在8個(gè)小時(shí)內(nèi)吃完?yáng)|西。

The health benefits of fasting go beyond weight loss

禁食對(duì)健康的好處不僅僅是減肥

Fasting may improve your overall health and extend your life, likely due to the ways that it affects cell and hormone function, according to several studies. In one recent study in Cell Metabolism, for example, periodic fasting was linked to lower risks of heart disease, diabetes, cancer, and aging.

幾項(xiàng)研究表明，禁食可能會(huì)改善你的整體健康狀況，延長(zhǎng)你的壽命，這可能是因?yàn)樗绊懠?xì)胞和激素功能的方式。例如，在最近的一項(xiàng)細(xì)胞代謝研究中，定期禁食可以降低心臟病、糖尿病、癌癥和衰老的風(fēng)險(xiǎn)。

It typically focuses on when to eat, not necessarily what to eat

關(guān)鍵在于什么時(shí)候吃，而不是吃什么

There's no one-size-fits-all fasting diet; plans can be highly individualized. Some folks allow themselves to drink black coffee and green juice during the no-food period, while others may give themselves a cap of 500 calories on fasting days.

沒有一刀切的節(jié)食法;計(jì)劃可以高度個(gè)性化。有些人允許自己在不吃東西的時(shí)候喝黑咖啡和綠色果汁，其他人可能會(huì)在禁食的時(shí)候給自己500卡路里的上限。

For instance, Kimmel told Men's Journal that on fasting days his "meals" might consist of peanut butter and an apple, the whites of hard-boiled eggs, or possibly a bowl of oatmeal. "The rest of the week I'm a glutton—pizza and pasta and steak," he told the mag.

例如，坎摩爾告訴《男性雜志》，在禁食的日子里，他的“一日三餐”可能包括花生醬和一個(gè)蘋果、白煮蛋的蛋清，或者可能是一碗燕麥粥。“這周剩下的時(shí)間，我就是個(gè)暴食者——披薩、意大利面和牛排，”他告訴該雜志。

It can help with weight loss, but it may not work for everyone

它有助于減肥，但它可能不是對(duì)每個(gè)人都有效

Hey, it helped Kimmel and Jackman shape up. But Mills warns that while a fasting program may aid weight loss, it's not a plan that is practical or sustainable for everyone.

嘿，這幫助基梅爾和杰克曼塑性。但是米爾斯警告說，雖然禁食計(jì)劃可能有助于減肥，但這不是一個(gè)對(duì)每個(gè)人都實(shí)用或可持續(xù)的計(jì)劃。

"It's not something that I personally recommend in my practice because I think there are lots of ways to get a jumpstart on weight loss without going cold turkey with food," she explains. "You can instead focus on eating more vegetables and fruits. That way you're focusing on picking healthy calories and adding nutrients. It's a positive change as opposed to an all-or-nothing mindset."

她解釋說:“在實(shí)踐中，這不是我個(gè)人推薦的東西，因?yàn)槲艺J(rèn)為有很多方法可以在不吃冷火雞的情況下快速減肥。”相反，你可以多吃蔬菜和水果。這樣你就可以專注于選擇健康的卡路里和增加營(yíng)養(yǎng)。這是一個(gè)積極的改變，而不是孤注一擲。”

A lot more research needs to be done, Mills says. But if you are curious about incorporating fasting into your eating plan, you should ask a health professional to help you design a plan that ensures you are eating the right foods on both fasting and non-fasting days to guarantee you stay in good health.

米爾斯說，還需要做更多的研究。但是，如果你對(duì)把禁食納入你的飲食計(jì)劃感到好奇，你應(yīng)該請(qǐng)一位健康專家?guī)椭阍O(shè)計(jì)一個(gè)計(jì)劃，確保你在禁食和非禁食的日子都吃正確的食物，以保證你保持健康。