【夏日瘦身潮】斷食時不妨喝一杯米水湊米氣
⭐腸胃不好人士不宜斷食
⭐飲食定時對身體最好
#星期二提升正能量
168減肥法適合我嗎？
迎接夏天來臨，最近不少人都趕着減肥，熱門減肥話題就是「168斷食減肥法」，16是指一天內連續16小時不進食，於餘下的連續8小時進餐，原理是讓身體在斷食期間胰島素下降，促進脂肪被分解利用。這種減肥法看似很輕鬆，但執行時很需要自律性，如果8小時內放任亂吃東西其實不會有減肥效果，而且斷食期間的飢餓感很容易令意志力動搖。
而從中醫角度來看，每個時辰都有不同的經絡循行，早上7-9時、下午1-3時、晚上5-7時宜吃早、午、晚餐，因為分別是胃、小腸及腎經循行時間，如果胡亂調配進食時間會打亂生理時鐘，過飢過飽都容易導致消化不良，尤其脾胃虛弱人士不宜採用斷食減肥法，打亂脾胃的工作時間，使脾胃更積弱。如非必要，還是建議斷食時候喝米水，減低脾胃負擔。想減肥人士宜先諮詢註冊中醫師，了解體質後才決定使用哪種減肥方式較安全及有效。
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Is the 16/8 diet for me?
Summer is around the corner, and many people are in a hurry to shed some pounds. One of the trendiest topics is the ‘16/8 intermittent fasting’, which refers to 16 hours of fasting and 8 hours of eating.
According to this theory, insulin reduces during the fasting period, allowing the body to burn off fats. This diet might seem easy, but discipline is key. Individuals will not lose weight if they binge eat during the 8-hour period, and some might not have the willpower to stay hungry for 16 hours.
From the perspective of Chinese Medicine, the human body has its own Meridian Circulation based on specific hours. We should have our breakfast, lunch, and dinner at 7am-9am, 1pm-3pm, and 5pm-7pm respectively. Each of the 2-hour intervals represents the active hours of the circulation of the stomach, small intestines, and kidneys.
Taking meals at the wrong time would disrupt the biological clock. Likewise, overeating or undereating can also cause indigestion. Individuals who with weak spleen and stomach should avoid adopting intermittent fasting as a part of their weight loss regime. If the spleen and stomach do not perform their functions at a specific time, these organs would then become weaker.
If need be, one can still drink rice water during intermittent fasting to reduce the burden on the spleen and stomach. Those who wish to lose weight should consult registered and licensed Chinese physicians first to understand their body constitutions. Doing so can help them identify the safest and most effective plan to lose weight.
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#男 #女 #我胖了
water fasting減肥 在 [分享] 168斷食法減肥真有效?身體會有什麼反應? - 看板youtuber 的推薦與評價
頻道名稱∣ 潔西卡的健康日常
連結∣ YT: https://www.youtube.com/channel/UCNVoIqp8K03zFrILMn4Km6w/
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類型 ∣ 減肥、保健養生
推薦影片 ∣ 168斷食法減肥真有效？身體會有什麼反應？研究文獻告訴你！
連結 ∣ https://www.youtube.com/watch?v=qFwZ_3syTLA
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聽過168斷食法嗎？
斷食可以很快瘦身嗎？
-
所謂的168斷食法意為24小時中內
「8小時內可以進食，16小時不可以進食僅可飲用無糖飲料及水分」，
當然目前還有許多斷食法，但今天僅就168來討論！
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首先要先提出間歇性斷食原理：
據研究顯示開始進食第一餐到最後一餐要經過12-14小時消化用盡所有餐點，
但每人體質還是有差異；而葡萄糖耗盡後，
身體就進入燃脂狀態來維持身體動能，
這就是為什麼需要16小時斷食的原因哦！
-
而已上述所論，是以「胰島素假說」來推論身體消化的過程，
胰島素假說大家若有興趣的話我們之後再做支影片與大家分享！
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而168斷食為身體所帶來的優點有什麼呢？
(1) 身體習慣進食時間，可在時間內消化食物內的營養。
(2) 在有認知的狀態下對於自己的飲食內容會多加注意，間接影響熱量攝取量。
(3) 在非進食時間時可以可以克制自己，了解現在嘴饞是「心理飢餓」而非生理飢餓。
-
一般來說，
建議在進食時間內食用低澱粉、低碳水化合物、高蛋白高纖維、少調味的食物，
非進食時間內則所有熱量食物都無法涉入，
僅以水、無糖茶類、黑咖啡作為非進食時間的飲品，
而高蛋白粉飲品也是不能喝的哦！
其中的蛋白質可以轉換成熱量，就會破戒了！
-
網路上有許多168斷食法的菜單，
大家若想嘗試的話都可以上網找看看，選擇一個順眼的來嘗試看看！
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168斷食法看起來很簡單，在研究上也沒有影響身體肌肉生成狀態，
但每個人是否都適合還端看個人飲食和生活習慣，
若是不進食會使你脾氣暴躁及焦慮，
建議還是漸進式調整自己的飲食內容，
將糖類、油炸類食物比例降低並逐漸適應，
搭配適當運動，相信你很快也可以在健康得路上！
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我是潔西卡，你的健康管理師，
記得訂閱按下小鈴鐺，為你的健康帶來更多新視界！
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【Jessica】
Is the 168 fasting method really effective in losing weight? How does the
body react? Research literature tells you! ｜Jessica's Healthy Daily｜Life
Knowledge
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Ever heard of 168 fasting method?
Can fasting lose weight quickly?
-
The so-called 168 fasting method means that within 24 hours
"You can eat within 8 hours, but you cannot eat for 16 hours. You can only
drink sugar-free beverages and water",
Of course, there are still many fasting methods, but today only discuss 168!
-
First, the principle of intermittent fasting should be proposed:
According to research, it takes 12-14 hours to digest all the meals after the
first meal to the last meal, but there are still differences in each body
constitution; after the glucose is exhausted,
The body enters a fat burning state to maintain body kinetic energy,
This is why it takes 16 hours of fasting!
-
What has been said above is to use the "insulin hypothesis" to infer the
process of body digestion,
Insulin hypothesis If you are interested, we will make a video to share with
you later!
-
And what are the advantages of 168 fasting for the body?
(1) The body is used to eating time, and can digest the nutrients in the food
within the time.
(2) In the state of cognition, pay more attention to the content of your
diet, indirectly affecting calorie intake.
(3) You can restrain yourself during non-feeding time, and understand that
greedy is "psychological hunger" rather than physical hunger.
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Generally speaking,
It is recommended to eat low-starch, low-carbohydrate, high-protein,
high-fiber, and less seasoned foods during the meal time.
During the non-eating period, all calorie foods cannot be involved,
Only use water, sugar-free teas and black coffee as non-eating drinks,
And high protein powder drinks are also not drinkable!
The protein in it can be converted into calories and it will break the ring!
-
There are many 168 fasting menus on the Internet,
If you want to try it, you can find it on the Internet and choose one that is
pleasing to you!
-
The 168 fasting method seems very simple, and it has not affected the muscle
generation state of the body in research.
But whether everyone is suitable depends on personal diet and lifestyle,
If you don’t eat, it will make you grumpy and anxious,
It is recommended to adjust your diet gradually.
Reduce the proportion of sugar and fried foods and gradually adapt,
With proper exercise, I believe that you will be able to get healthy soon!
-
I’m Jessica, your health manager,
Remember to subscribe and press the little bell to bring more new horizons to
your health!
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