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

當你聽到“禁食”這個詞時，你可能會想到一些噱頭式的飲食。但越來越多的研究表明，你的正常飲食計劃中循環(huán)超低卡路里的日子，可能會改善你的健康狀況。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?；镜男g(shù)語中（簡稱IF），禁食是以一種戰(zhàn)略性的方法進行偶然式挨餓。即循環(huán)進行有規(guī)律的飲食和禁食，在這期間你嚴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，而有些人可能禁食一整天或更長時間。

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禁食，只在特定的時間段內(nèi)進食。馬里蘭州國家年老研究所的神經(jīng)學家馬克·馬特森對這個課題進行了廣泛的研究，他在《紐約時報》分享說，大多數(shù)時候，他不吃早餐和午餐，在下午開始時的6個小時內(nèi)就吃完了所有的卡路里。休·杰克曼透露，在2013年，為了扮演金剛狼進行塑性，他禁食16個小時，在8個小時內(nèi)吃完東西。

The health benefits of fasting go beyond weight loss

禁食對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.

幾項研究表明，禁食可能會改善你的整體健康狀況，延長你的壽命，這可能是因為它影響細胞和激素功能的方式。例如，在最近的一項細胞代謝研究中，定期禁食可以降低心臟病、糖尿病、癌癥和衰老的風險。

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

關(guān)鍵在于什么時候吃，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;計劃可以高度個性化。有些人允許自己在不吃東西的時候喝黑咖啡和綠色果汁，其他人可能會在禁食的時候給自己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蘋果、白煮蛋的蛋清，或者可能是一碗燕麥粥。“這周剩下的時間，我就是個暴食者——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，但它可能不是對每個人都有效

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，雖然禁食計劃可能有助于減肥，但這不是一個對每個人都實用或可持續(xù)的計劃。

"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:“在實踐中，這不是我個人推薦的東西，因為我認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養(yǎng)。這是一個積極的改變，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，如果你對把禁食納入你的飲食計劃感到好奇，你應(yīng)該請一位健康專家?guī)椭阍O(shè)計一個計劃，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。