Intermittent fasting

What is intermittent fasting? 什么是轻断食？

• 一种饮食习惯，只是吃限定的食物，减少热量摄取。Eating pattern which control calories intake and only intake certain types of food.

• 一种饮食习惯，在某时段进食，在其他时段禁食。Eating pattern cycle between periods of eating and fasting

• 一种以高脂肪，充足蛋白质，极低碳水化合物的饮食习惯。Eating pattern with high intake of fat and protein, less intake of carbohydrate.

*以下哪个是正确的？Choose the correct answer.

• 轻断食主要以控制卡路里的摄取从而达到瘦身效果。Intermittent fasting control calorie intake to lose weight.

• 轻断食主要以燃烧脂肪来提供能量。Intermittent fasting uses fat as energy source.

• 轻断食断食期间将消耗肌肉转换为能量。Intermittent fasting uses muscle as energy source during fasting period.

• 轻断食能够帮助提高新陈代谢率。 Intermittent fasting can help to increase metabolism rate.

*Select the types of intermittent fasting. 以下哪个是轻断食的种类？

• 隔日断食 alternative day fasting

• 全天进食 Whole day fasting

• 半日禁食 Half-day fasting

• 限时禁食 Time-restricted feeding

请写出三个限时禁食的方式。Write down the three types of Time-restricted feeding.

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人在断食一段时间后，会产生一种东西。那是什么？他有什么功效？After a person fasting for a period of time, some product will be produced by body. What is it? What effect does it have?

• 酵素。帮助分解食物，让身体很好的吸收食物养分。

  Enzyme. Helps to breakdown food into smaller particles so that nutrient can be absorbed by body.

• 酮体。当身体缺乏醣源时，酮体提供能量来源。

  Ketone. As a alternative fuels for the body when there is no enough sugar supply.

• 胰岛素。帮助身体把糖原转换为脂肪储存。

  Insulin. Helps in convert glucose into lipid for storage.

*在轻断食/间歇性断食期间，身体会...

During intermittent fasting, ones will...

• 降低血糖，胰岛素敏感度降低。

  Lower blood sugar level, decrease in insulin sensitivity.

• 利用脂肪来代替葡萄糖作为能量来源。

  Instead using glucose, turns fat as energy source.

• 提高新陈代谢率。

  Increase metabolism rate.

• 生长激素增加。

  Human growth hormone increased.

为什么有些人在断食期间会容易感到饿?

Why somes will feel hungry easily during fasting period?

• 消化好，断食期，食物很快被吸收，所以很快感到饿。

  Good digestion, food be absorbed easily during IF. Thus, feel hungry easily.

• 摄取太多精致淀粉，导致血糖忽高忽低。断食期间，空腹时间长，较快饿。

  Intake too much of refined starch, a spike increase and decrease of blood sugar level. During IF, long fasting period leads to low sugar level and feel hunger easily.

• 高新陈代谢，能量消耗快。需要摄取更高的热量。断食期缺乏能量来源，容易感到饿。

  High metabolism rate, faster energy usage. Need a higher calories intake. During IF, lack of calories intake cause one feels hungry easily.

*哪些人不适合轻断食?

Which person is not suitable to follow IF?

• 青少年 teenagers

• 糖尿病患者 diabetes patient

• 过轻 underweight

• 胃病 gastric problem

*哪个关于16:8是正确的?

Which is correct about 16:8 IF?

• 16:8 轻断食是注重与进食和断食时间。没有限制8小时内的卡路里摄取。

  16:8 IF is only concern about the eating and fasting period. It has no restrict on the amount of calories intake during 8 hours eating period.

• 每天的16:8的时间段可以不一样。只要一天内任何的8小时进食以及16小时断食即可。

  The period for 16:8 can be different for different day. As long as, there is 8 hours of eating period and 16 hours of fasting period.

• 除了进食和断食时间，轻断食16:8的卡路里摄取也要控制。

  Beside eating and fasting period, 16:8 also restrict on calories intake.

• 16:8进食和断食的时间段，每天必须一样。

  The time period for eating and fasting must be same every day.

*以下哪个是16:8 轻断食期间,断食期时可以吃的食物？(断食期间，不能摄取超过75 kcal的食物） Which of the following is the food that can be consumed during the fasting period of 16:8 intermittent fasting? (During the fasting period, one can't eat more than 75 kcal of food)

• LEC

• Berries lite

• FDF

• black coffee 黑咖啡

• biscuit 饼干