吃什么來(lái)打破禁食很重要

Fasting is the practice of omitting food and sometimes liquids from your diet for a period of time. Some people fast for religious reasons and others for the potential health benefits. Technically, everyone fasts while they sleep, hence the name for the meal we use to break that fast: breakfast. Regardless of when or how you fast, research has shown that there are many potential health benefits of this practice.

禁食是指在一段時(shí)間內(nèi)不吃食物，有時(shí)也不喝液體。一些人齋戒是出于宗教原因，另一些人則是為了潛在的健康益處。嚴(yán)格來(lái)說(shuō)，每個(gè)人在睡覺(jué)時(shí)都會(huì)禁食，因此我們用早餐來(lái)打破這種禁食。研究表明，不管你什么時(shí)候或者怎樣禁食，這種做法都有許多潛在的健康益處。

According to Cedars-Sinai Medical Center, fasting gives the body a break from digesting food and allows it to focus on removing toxins from cells. Fasting can also help control blood sugar, fight inflammation, improve blood pressure, and improve heart health (via Healthline). While there are many benefits to fasting, it is important to understand how to break a fast properly. Your body goes through several different stages while fasting. According to Healthline, your body enters an early fasting state about four hours after you stop eating. This state lasts until about 18 hours into a fast. During this time, your blood sugar levels drop. You may feel weak and tired from the low blood sugar and limited energy sources.

根據(jù)西達(dá)斯西奈醫(yī)學(xué)中心的說(shuō)法，禁食使身體從消化食物中得到休息，并使其能夠?qū)Ｗ⒂谇宄?xì)胞中的毒素。禁食還可以幫助控制血糖、對(duì)抗炎癥、改善血壓和改善心臟健康。雖然禁食有很多好處，但了解如何適當(dāng)?shù)卮蚱平呈呛苤匾?。你的身體在禁食時(shí)會(huì)經(jīng)歷幾個(gè)不同的階段。根據(jù)Healthline的報(bào)道，身體在停止進(jìn)食大約四小時(shí)后進(jìn)入早期禁食狀態(tài)。這種狀態(tài)持續(xù)到禁食期的18小時(shí)左右。在此期間，你的血糖水平會(huì)下降。由于低血糖和能量有限，你可能會(huì)感到虛弱和疲勞。

What you eat to break a fast matters

吃什么來(lái)打破禁食很重要

Most people are hungry when they choose to break a fast. Intense hunger can make it tempting to grab the closest thing in the pantry and wolf it down, but it is important to pick the right foods to break your fast. According to Women's Health, you should avoid eating a meal that is high in carbs and sugar. This can cause your low blood sugar to spike drastically, resulting in an upset stomach and inconsistent energy levels. "If you drop a big load of carbohydrates into your bloodstream on an empty stomach, you're going to feel uncomfortable," said Jessica Cording, MS, RD. "It could set you up for glycemic instability throughout the day, causing problems with energy levels and appetite control. It could work against you."

大多數(shù)人選擇禁食時(shí)都會(huì)感到饑餓。強(qiáng)烈的饑餓感會(huì)讓你很想抓住食品儲(chǔ)藏室里最近的東西狼吞虎咽地吃下去，但是選擇合適的食物來(lái)打破你的禁食狀態(tài)是很重要的。根據(jù)《婦女健康》雜志，你應(yīng)該避免吃高碳水化合物和高糖的食物。這會(huì)導(dǎo)致低血糖急劇上升，導(dǎo)致胃部不適和能量水平不一致。“如果空腹時(shí)向血液中注入大量碳水化合物，你會(huì)感到不舒服，”Jessica Cording女士說(shuō)，“它會(huì)讓你一整天血糖不穩(wěn)定，導(dǎo)致能量水平和食欲控制方面的問(wèn)題，這可能對(duì)你的健康不利。”

The ideal meal to eat after when you break a fast will be a small portion of something that contains healthy fats and protein. Eggs are a good option, as well as beans, legumes, berries, and avocado. These foods take longer to digest and won't spike your blood sugar. After breaking your fast with a small meal, try to give yourself a few hours of not eating before you snack on something again.

當(dāng)你禁食后，理想的膳食是吃一小部分含有健康脂肪和蛋白質(zhì)的食物。雞蛋、豆類(lèi)、漿果和鱷梨都是不錯(cuò)的選擇。這些食物需要更長(zhǎng)的時(shí)間來(lái)消化，不會(huì)使你的血糖升高。在用一頓小餐打破禁食之后，試著幾個(gè)小時(shí)不吃東西，然后再吃點(diǎn)其他的食物。