间歇性断食（Intermittent Fasting, IF）

间歇性断食并不是一个“长期饿肚子”的饮食方法，而是一种控制进食时间的方式。简单来说，就是在一定时间内不进食，然后在另一个时间段内进食。特普遍的间歇性断食形式包括：12:12断食法：每天仅在早上7点至晚上7点之间进食，断食12个小时。16:8断食法：每天仅在中午至晚上8点之间进食，断食16个小时。吃、停、吃：每周一次或两次，从一天的晚餐到第二天的晚餐不吃任何东西（断食24小时）。5:2断食法：每周两天只摄取500–600卡路里。由于在一天中的部分时间断食，因此，有策略地考虑如何摄取足够的营养非常重要。 如果食用含有大量面粉和糖等精制碳水化合物、大豆或植物油等精制油的饮食；蛋白质摄入量太少；缺乏蔬菜；食用诸如薯条等不健康零食，都会抵消你从断食中获得的健康益处。 选择进食错误的食物，只会把间歇性断食的益处抵消。
Intermittent fasting is not a "long-term starvation" diet, but a way to control the time of eating. In simple terms, it means not eating for a certain period of time and then eating during another period of time. The most common forms of intermittent fasting include: 12:12 fasting: fasting for 12 hours a day only between 7 am and 7 pm. 16:8 fasting: fasting for 16 hours a day only between noon and 8 pm. Eat, stop, eat: once or twice a week, do not eat anything from dinner one day to dinner the next day (fasting for 24 hours). 5:2 fasting: only eat 500-600 calories two days a week. Since you fast for part of the day, it is important to think strategically about how to get enough nutrition. Eating a diet high in refined carbohydrates such as flour and sugar, refined oils such as soy or vegetable oils; too little protein intake; lack of vegetables; and eating unhealthy snacks such as French fries will offset the health benefits you get from fasting. Choosing the wrong foods to eat will only offset the benefits of intermittent fasting.
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*RESOURCES MENTIONED
Xie, Z., Sun, Y., Ye, Y. et al. Randomized controlled trial for time-restricted eating in healthy volunteers without obesity. Nat Commun 13, 1003 (2022). https://doi.org/10.1038/s41467-022-28...
*IMPORTANT :
The content in this video is not intended as a substitute for the medical advice of a primary physician. Please regularly consult with your physician in matters relating to your health, particularly with respect to any symptoms that may require diagnosis or immediate medical attention.