{"id":39683,"date":"2026-08-05T15:47:25","date_gmt":"2026-08-05T07:47:25","guid":{"rendered":"https:\/\/www.eatologyasia.com\/%e6%b8%9b%e8%82%a5%ef%bc%9a%e8%a9%b2%e4%b8%8d%e8%a9%b2%e8%b7%b3%e9%81%8e%e4%b8%80%e9%a4%90%ef%bc%9f\/"},"modified":"2026-08-05T15:47:25","modified_gmt":"2026-08-05T07:47:25","slug":"%e6%b8%9b%e8%82%a5%ef%bc%9a%e8%a9%b2%e4%b8%8d%e8%a9%b2%e8%b7%b3%e9%81%8e%e4%b8%80%e9%a4%90%ef%bc%9f","status":"publish","type":"post","link":"https:\/\/www.eatologyasia.com\/zh\/%e6%b8%9b%e8%82%a5%ef%bc%9a%e8%a9%b2%e4%b8%8d%e8%a9%b2%e8%b7%b3%e9%81%8e%e4%b8%80%e9%a4%90%ef%bc%9f\/","title":{"rendered":"\u6e1b\u80a5\uff1a\u8a72\u4e0d\u8a72\u8df3\u904e\u4e00\u9910\uff1f"},"content":{"rendered":"\n

\u6e1b\u80a5\u6700\u57fa\u672c\u7684\u539f\u5219\u662f\u651d\u53d6\u7684\u71b1\u91cf\u5c11\u65bc\u6d88\u8017\u7684\u71b1\u91cf\uff0c\u800c\u6709\u6642\u8df3\u904e\u4e00\u9910\u4f3c\u4e4e\u662f\u505a\u5230\u9019\u4e00\u9ede\u6700\u5feb\u3001\u6700\u76f4\u63a5\u7684\u65b9\u6cd5\u3002\u5728\u9019\u500b\u5feb\u7bc0\u594f\u7684\u57ce\u5e02\uff0c\u6211\u76f8\u4fe1\u6211\u5011\u90fd\u66fe\u70ba\u4e86\u7e41\u5fd9\u7684\u65e5\u7a0b\u800c\u72a7\u7272\u904e\u4e00\u5169\u9910\u3002\u4f46\u9019\u4e5f\u662f\u6e1b\u6389\u9ad4\u91cd\u7684\u597d\u7b56\u7565\u55ce\uff1f\u53ef\u80fd\u4e0d\u662f\u3002<\/p>\n\n\n\n

\u8df3\u904e\u4e00\u9910\u4e26\u975e\u9577\u671f\u53ef\u6301\u7e8c\u7684\u751f\u6d3b\u65b9\u5f0f<\/strong><\/em>

\u5728\u77ed\u671f\u5167\uff0c\u4e0d\u5403\u5348\u9910\u6216\u665a\u9910\u53ef\u80fd\u6703\u8b93\u60a8\u6210\u529f\u6e1b\u91cd\uff0c\u9019\u50c5\u50c5\u662f\u56e0\u70ba\u60a8\u5728\u4e00\u5929\u7d50\u675f\u6642\u651d\u5165\u4e86\u8f03\u5c11\u7684\u71b1\u91cf\u3002\u4f46\u9650\u5236\u71b1\u91cf\u651d\u5165\u5f88\u5bb9\u6613\u8b93\u6211\u5011\u611f\u5230\u75b2\u5026\u3001\u66b4\u8e81\u548c\u9072\u7de9\uff0c\u56e0\u70ba\u6211\u5011\u7684\u8eab\u9ad4\u6b63\u5728\u52aa\u529b\u7bc0\u7701\u80fd\u91cf\u3002\u9019\u4f7f\u5f97\u9019\u7a2e\u751f\u6d3b\u65b9\u5f0f\u5728\u9577\u671f\u5167\u7121\u6cd5\u7dad\u6301\uff0c\u56e0\u70ba\u5b83\u5927\u5927\u964d\u4f4e\u4e86\u6211\u5011\u7684\u65e5\u5e38\u751f\u6d3b\u54c1\u8cea\uff01\u6301\u7e8c\u9650\u5236\u98df\u7269\u651d\u5165\u751a\u81f3\u53ef\u80fd\u5c0e\u81f4\u6211\u5011\u932f\u5931\u8eab\u9ad4\u6b63\u5e38\u904b\u4f5c\u6240\u5fc5\u9700\u7684\u71df\u990a\u7d20\u3002\u6211\u5011\u7d55\u4e0d\u61c9\u8a72\u53ea\u70ba\u4e86\u964d\u4f4e\u9ad4\u91cd\u8a08\u4e0a\u7684\u6578\u5b57\u800c\u72a7\u7272\u5065\u5eb7\uff01<\/p>\n\n\n\n

\u60a8\u66f4\u6709\u53ef\u80fd\u505a\u51fa\u4e0d\u5065\u5eb7\u7684\u98df\u7269\u9078\u64c7<\/strong><\/em>

\u5728\u7a7a\u8179\u611f\u5230\u66b4\u8e81\u6642\u505a\u6c7a\u5b9a\u7d55\u4e0d\u662f\u4e00\u500b\u597d\u4e3b\u610f\uff0c\u5c24\u5176\u662f\u7576\u6c7a\u5b9a\u8207\u98df\u7269\u6709\u95dc\u6642\u3002\u60a8\u6709\u6c92\u6709\u6ce8\u610f\u5230\uff0c\u7576\u60a8\u9913\u8457\u809a\u5b50\u53bb\u96dc\u8ca8\u5e97\u8cfc\u7269\u6642\uff0c\u60a8\u66f4\u6709\u53ef\u80fd\u62ff\u8d70\u8cfc\u7269\u6e05\u55ae\u4e0a\u6c92\u6709\u7684\u96f6\u98df\uff1f\u7d10\u7d04\u7684\u4e00\u9805\u7814\u7a76\u5be6\u969b\u4e0a\u8b49\u5be6\u4e86\u9019\u4e00\u9ede\uff0c\u7814\u7a76\u4eba\u54e1\u8b93\u4e00\u7d44\u98e2\u9913\u7684\u4eba\u548c\u4e00\u7d44\u5403\u98fd\u7684\u4eba\u9032\u5165\u4e00\u500b\u6a21\u64ec\u96dc\u8ca8\u5e97\u3002\u8207\u5403\u98fd\u7684\u5c0d\u7167\u7d44\u76f8\u6bd4\uff0c\u98e2\u9913\u7684\u4eba\u6700\u7d42\u5728\u7c43\u5b50\u88e1\u653e\u4e86\u66f4\u591a\u9ad8\u71b1\u91cf\u98df\u7269\uff08\u5982\u4e0d\u5065\u5eb7\u7684\u96f6\u98df\u3001\u751c\u98df\u548c\u7d05\u8089\uff09(Tal and Wansink, 2013)\u3002\u800c\u7576\u9019\u4e9b\u96f6\u98df\u5c31\u5728\u6211\u5011\u7684\u6ae5\u6ac3\u88e1\u89f8\u624b\u53ef\u53ca\u6642\uff0c\u6211\u5011\u6c92\u6709\u4eba\u80fd\u5920\u6297\u62d2\u90a3\u4e9b\u7f8e\u5473\u96f6\u98df\u7684\u8a98\u60d1\uff01\u6700\u7d42\uff0c\u6211\u5011\u6240\u505a\u7684\u53ea\u662f\u7528\u4f86\u81ea\u4e0d\u5065\u5eb7\u5783\u573e\u98df\u54c1\u7684\u300c\u7a7a\u71b1\u91cf\u300d\uff0c\u53d6\u4ee3\u4e86\u539f\u672c\u53ef\u80fd\u4f86\u81ea\u6709\u71df\u990a\u7684\u771f\u5be6\u98df\u7269\u7684\u71b1\u91cf\u3002<\/p>\n\n\n\n

\u9019\u53ef\u80fd\u6703\u589e\u52a0\u60a8\u60a3\u7b2c 2 \u578b\u7cd6\u5c3f\u75c5\u7684\u98a8\u96aa <\/strong><\/em>

<\/em>\u7b2c 2 \u578b\u7cd6\u5c3f\u75c5\u901a\u5e38\u8207\u8d85\u91cd\u548c\u4e45\u5750\u4e0d\u52d5\u7684\u751f\u6d3b\u65b9\u5f0f\u6709\u95dc\uff0c\u4f46\u770b\u4f86\u8df3\u904e\u4e00\u9910\u4e5f\u53ef\u80fd\u767c\u5c55\u9019\u7a2e\u6162\u6027\u75be\u75c5\u7684\u4e00\u500b\u5371\u96aa\u56e0\u7d20\u3002\u5728 2007 \u5e74\u7684\u4e00\u9805\u7814\u7a76\u4e2d\uff0c\u7814\u7a76\u4eba\u54e1\u6bd4\u8f03\u4e86\u4e00\u7d44\u4eba\uff0c\u4ed6\u5011\u4e00\u5929\u5167\u651d\u5165\u7684\u71b1\u91cf\u7e3d\u91cf\u76f8\u540c\uff0c\u4f46\u5206\u5225\u662f\u6bcf\u5929\u53ea\u5403 1 \u9910\uff0c\u6216\u5206\u70ba\u6bcf\u5929 3 \u9910\u651d\u5165\u3002\u4e00\u6b21\u651d\u5165\u6240\u6709\u71b1\u91cf\u7684\u4eba\u7a7a\u8179\u8840\u7cd6\u6c34\u5e73\u5347\u9ad8\uff0c\u4e14\u80f0\u5cf6\u7d20\u53cd\u61c9\u9072\u7de9\u3002\u9019\u4e00\u5207\u53ea\u662f\u7528\u82b1\u4fcf\u7684\u65b9\u5f0f\u8aaa\u660e\uff0c\u5373\u4f7f\u5728\u4ed6\u5011\u6c92\u6709\u9032\u98df\u6642\uff0c\u8840\u6db2\u4e2d\u4ecd\u6709\u9ad8\u6c34\u5e73\u7684\u7cd6\u5206\uff0c\u9019\u6697\u793a\u8457\u4ed6\u5011\u7684\u8eab\u9ad4\u5c0d\u4ed6\u5011\u7522\u751f\u7684\u80f0\u5cf6\u7d20\uff08\u4e00\u7a2e\u8ca0\u8cac\u5c07\u7cd6\u5206\u79fb\u52d5\u5230\u6211\u5011\u7684\u808c\u8089\u548c\u809d\u81df\u5132\u5b58\u4ee5\u4ee3\u8b1d\u7cd6\u5206\u7684\u6fc0\u7d20\uff09\u6c92\u6709\u53cd\u61c9\u3002\u9664\u6b64\u4e4b\u5916\uff0c\u6bcf\u5929\u53ea\u5403 1 \u9910\u7684\u4eba\u9084\u8868\u73fe\u51fa\u66f4\u9ad8\u6c34\u5e73\u7684\u98e2\u9913\u7d20\uff0c\u9019\u662f\u4e00\u7a2e\u7531\u80c3\u5206\u6ccc\u4ee5\u767c\u51fa\u98e2\u9913\u4fe1\u865f\u7684\u6fc0\u7d20\uff0c\u4e26\u4e14\u8207\u8f03\u9ad8\u7684\u9ad4\u91cd\u6709\u95dc (Carlson et al, 2007)\u3002\u6240\u6709\u9019\u4e9b\u90fd\u8868\u660e\uff0c\u8df3\u904e\u4e00\u9910\u53ef\u80fd\u5c0d\u60a8\u7684\u8eab\u9ad4\u5f0a\u5927\u65bc\u5229\u3002<\/p>\n\n\n\n

\u4f46\u9593\u6b47\u6027\u65b7\u98df\u53ef\u80fd\u5c0d\u67d0\u4e9b\u4eba\u6709\u6548 <\/em><\/p>\n\n\n\n

\u5118\u7ba1\u6211\u525b\u624d\u8aaa\u4e86\u9019\u4e9b\uff0c\u4f46\u4e5f\u6709\u4e00\u4e9b\u8b49\u64da\u8868\u660e\uff0c\u9593\u6b47\u6027\u65b7\u98df\u53ef\u80fd\u662f\u6e1b\u80a5\u4e26\u4fdd\u6301\u9ad4\u91cd\u7684\u6709\u6548\u65b9\u6cd5\u3002\u9078\u64c7\u9019\u7a2e\u751f\u6d3b\u65b9\u5f0f\u7684\u4eba\u5c07\u5728\u4e00\u5929\u4e2d\u7d93\u6b77\u4e00\u6b21\u9032\u98df\u4e26\u7981\u98df 16 \u5c0f\u6642\u7684\u5faa\u74b0\uff0c\u6216\u5728\u4e00\u9031\u5167\u9032\u884c\u5faa\u74b0\u3002\u4e00\u9805\u7814\u7a76\u8868\u660e\uff0c\u9075\u5faa\u9019\u7a2e\u98f2\u98df\u53ef\u4ee5\u5c0e\u81f4\u6e1b\u91cd\u4e26\u6539\u5584\u9ad4\u5167\u8102\u80aa\u7684\u4ee3\u8b1d (Varandy, 2012)\u3002\u5b83\u9084\u53ef\u80fd\u5177\u6709\u5ef6\u7de9\u8870\u8001\u8de1\u8c61\u548c\u964d\u4f4e\u795e\u7d93\u9000\u884c\u6027\u75be\u75c5\uff08\u5982\u963f\u8332\u6d77\u9ed8\u75c7\u548c\u5931\u667a\u75c7\uff09\u98a8\u96aa\u7684\u984d\u5916\u597d\u8655 (Longo and Mattson, 2014)\u3002 

\u5982\u679c\u60a8\u5c07\u8df3\u904e\u4e00\u9910\u4f5c\u70ba\u53d7\u63a7\u98f2\u98df\u8a08\u5283\u7684\u4e00\u90e8\u5206\uff0c\u9019\u53ef\u80fd\u662f\u4e00\u7a2e\u53ef\u884c\u4e14\u53ef\u6301\u7e8c\u7684\u6e1b\u80a5\u65b9\u6cd5\u3002\u5982\u679c\u60a8\u771f\u7684\u5e0c\u671b\u63a1\u7528\u9593\u6b47\u6027\u65b7\u98df\u7684\u65b9\u6cd5\uff0c\u6700\u597d\u8aee\u8a62\u91ab\u751f\u3001\u71df\u990a\u5e2b\u6216\u71df\u990a\u5c08\u5bb6\uff0c\u4ee5\u78ba\u4fdd\u60a8\u662f\u4ee5\u5065\u5eb7\u7684\u65b9\u5f0f\u9032\u884c\u3002<\/p>\n\n\n\n

\u53c3\u8003\u6587\u737b\uff1a <\/em><\/strong><\/p>\n\n\n\n

Carlson, O., Martin, B., Stote, K. S., Golden, E., Maudsley, S., Najjar, S. S., . . . Mattson, M. P. (2007). Impact of reduced meal frequency without caloric restriction on glucose regulation in healthy, normal-weight middle-aged men and women. Metabolism,56(12), 1729-1734. doi:10.1016\/j.metabol.2007.07.018<\/em><\/p>\n\n\n\n

Longo, V., & Mattson, M. (2014). Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism,19(2), 181-192. doi:10.1016\/j.cmet.2013.12.008<\/em><\/p>\n\n\n\n

Tal, A., & Wansink, B. (2013). Fattening Fasting: Hungry Grocery Shoppers Buy More Calories, Not More Food. JAMA Internal Medicine,173(12), 1146. doi:10.1001\/jamainternmed.2013.650<\/em><\/p>\n\n\n\n

Varady, K. A. (2012). Alternate Day Fasting: Effects on Body Weight and Chronic Disease Risk in Humans and Animals. Comparative Physiology of Fasting, Starvation, and Food Limitation,395-408. doi:10.1007\/978-3-642-29056-5_23<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

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