频道名称∣ 洁西卡的健康日常 连结∣ YT: https://www.youtube.com/channel/UCNVoIqp8K03zFrILMn4Km6w/ FB: https://www.facebook.com/JessicaHealthy/ IT: https://www.instagram.com/jessica_healthylife/ 类型 ∣ 减肥、保健养生 推荐影片 ∣ 168断食法减肥真有效？身体会有什麽反应？研究文献告诉你！ 连结 ∣ https://www.youtube.com/watch?v=qFwZ_3syTLA - 听过168断食法吗？ 断食可以很快瘦身吗？ - 所谓的168断食法意为24小时中内 「8小时内可以进食，16小时不可以进食仅可饮用无糖饮料及水分」， 当然目前还有许多断食法，但今天仅就168来讨论！ - 首先要先提出间歇性断食原理： 据研究显示开始进食第一餐到最後一餐要经过12-14小时消化用尽所有餐点， 但每人体质还是有差异；而葡萄糖耗尽後， 身体就进入燃脂状态来维持身体动能， 这就是为什麽需要16小时断食的原因哦！ - 而已上述所论，是以「胰岛素假说」来推论身体消化的过程， 胰岛素假说大家若有兴趣的话我们之後再做支影片与大家分享！ - 而168断食为身体所带来的优点有什麽呢？ (1) 身体习惯进食时间，可在时间内消化食物内的营养。 (2) 在有认知的状态下对於自己的饮食内容会多加注意，间接影响热量摄取量。 (3) 在非进食时间时可以可以克制自己，了解现在嘴馋是「心理饥饿」而非生理饥饿。 - 一般来说， 建议在进食时间内食用低淀粉、低碳水化合物、高蛋白高纤维、少调味的食物， 非进食时间内则所有热量食物都无法涉入， 仅以水、无糖茶类、黑咖啡作为非进食时间的饮品， 而高蛋白粉饮品也是不能喝的哦！ 其中的蛋白质可以转换成热量，就会破戒了！ - 网路上有许多168断食法的菜单， 大家若想尝试的话都可以上网找看看，选择一个顺眼的来尝试看看！ - 168断食法看起来很简单，在研究上也没有影响身体肌肉生成状态， 但每个人是否都适合还端看个人饮食和生活习惯， 若是不进食会使你脾气暴躁及焦虑， 建议还是渐进式调整自己的饮食内容， 将糖类、油炸类食物比例降低并逐渐适应， 搭配适当运动，相信你很快也可以在健康得路上！ - 我是洁西卡，你的健康管理师， 记得订阅按下小铃铛，为你的健康带来更多新视界！ --------------------------------------------------------------------------------------------------------------------------- 【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 - 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. - 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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