Name: 能瘦身又能降血糖，斷食還能讓人長壽嗎？讓 Life Noggin 帶你剖析！ (Can Fasting Help You Live Longer?)
Uploaded: 2024-06-02T21:01:20.000Z
Duration: 3 min 59 s

It goes without saying that the diet of early humans was very different from your current ones.

不言而喻，早期人類的飲食習慣與現在大不相同

Having to hunt and gather their food meant they ate what they could when they could.

你現在的食物。他們必須狩獵和採集食物，這意味著他們吃自己

Which sometimes resulted in long periods without much toeat.

只要他們能做到。這有時會導致長時間沒有什麼

Pizza bagels were much bigger back then, but also more vicious!

吃。那時的披薩麵包圈更大，但也更凶！

While I imagine they would be thrilled to live in today's world with tons of readily available food, for most people, there may be some health benefits to restricting the time you spend eating.

我猜想，如果他們生活在今天這個擁有大量現成食物的世界，一定會非常興奮、對大多數人來說，限制進食時間可能對健康有益。 

嘿，你們好歡迎來到 Life Noggin！

I'm not talking about extended fasting, when you don't eat for multiple days at a time and then… I don't know, go spearfishing?

我指的不是長時間禁食，即連續多天不吃東西。

Maybe that's only if you're Chris Hemsworth.

時間，然後......我不知道，去叉魚？  也許只有當你是克里斯-海姆斯沃斯的時候才會這麼做、

This video is about fasting for short periods of time, also known as intermittent fasting, and it can be done in a few different ways.

這段視頻是關於短時間禁食的、也稱為間歇性斷食，有幾種不同的方法。 

In time-restricted eating (TRE), you eat during a set window of time.

限時進食（TRE）是指在固定的時間段內進食。A

A common example is when you eat for 8 hours during the day and fast for the remaining 16.

常見的例子是，白天吃 8 個小時，剩下的 16 個小時禁食。

There's also alternate day fasting (ADF), where you have days of eating and days of fasting.  

還有隔日斷食法（ADF），即幾天進食，幾天斷食。對於

For instance, in the 5:2 method, you have two nonconsecutive days of fasting each week.  

例如，在 5:2 方法中，每週有兩個非連續的禁食日。  

These could include a 500-600 calorie meal, or just drinks like water, tea, and coffee.

這可能包括一頓 500-600 卡路里的飯菜，也可能只是水、茶和咖啡等飲料。

In both cases, you go many hours without eating.  

在這兩種情況下，你都要好幾個小時不吃東西。  

This causes a lot of changes within your body, like its energy source.

這會導致體內發生很多變化，比如能量來源。

After 10-16 hours, the energy provided from your food will run out and your body will start to break down its fat stores.

10-16 小時後，食物提供的能量將耗盡，您的身體將

Which is why most people think of intermittent fasting as a diet.

開始分解體內儲存的脂肪。這就是為什麼大多數人認為間歇性禁食

However, while researchers have found that it's just as effective for losing weight as restricting your calories, it can do much more.

作為一種飲食。然而，儘管研究人員發現它與節食一樣有效但它的作用遠不止限制卡路里這麼簡單。 

In your liver, fat is turned into ketone bodies, which control the activity of many proteins and molecules that influence health and aging.

在肝臟中，脂肪會轉化為酮體、它們控制著許多影響健康和衰老的蛋白質和分子的活性。 

Researchers have also found that cells not only adapt but are improved by intermittent fasting, with increased antioxidant defenses, DNA repair, protein quality control, and autophagy - the process of breaking down and recycling old or damaged cells.

研究人員還發現，細胞不僅能適應間歇性禁食，還能通過間歇性禁食得到改善、提高抗氧化防禦能力、DNA 修復能力和蛋白質品質控制能力、 以及自噬--分解和回收舊細胞或受損細胞的過程。 

In addition to weight loss, studies in humans have found that intermittent fasting can improve insulin resistance, cholesterol levels, blood pressure, and inflammation, all of which lead to better health.

除了減肥之外，對人類的研究還發現，間歇性禁食可以改善胰島素抵抗、膽固醇水準、血壓和發炎、 

And animal studies have shown that it can improve physical endurance and coordination, as well as cognitive abilities like memory and learning.

所有這些都有助於改善健康。動物研究表明，它能改善身體耐力和協調能力，以及記憶和學習等認知能力。 

But it's really important to note that intermittent fasting isn't for everyone and can be super dangerous if you're under 18, have certain health conditions, are pregnant or breastfeeding, or have a history of eating disorders.

但需要注意的是，間歇性禁食並不適合所有人，它可能會造成以下後果如果您未滿 18 歲、有某些健康問題、懷孕或正在哺乳，則超級危險、 

So, before you try any of these methods, you should talk to your physician.

或有飲食失調的病史。是以，在嘗試這些方法之前，你應該先諮詢

This really isn't something you try without consulting a professional.

您的醫生。在沒有諮詢專業人士之前，請不要輕易嘗試。

If your doctor does give you the green light, they'll probably recommend you start with less restrictive methods before trying to go a full day or more without eating.

如果醫生為您開了綠燈，他們可能會建議您從較少的劑量開始。

For the first month, you may feel hungry, nauseous, irritable, or have difficulty concentrating as your body adjusts.

在嘗試一整天或更長時間不進食之前，先採用限制性方法。第一個月在身體適應過程中，你可能會感到飢餓、噁心、煩躁或難以集中注意力。 

But if you're interested in trying it out or want to learn more, check out the work by one of the pioneers of intermittent fasting, Valter Longo, a member of the Lifespan advisory board.

不過，如果你有興趣嘗試或想了解更多，可以看看一位作家的作品。Lifespan 諮詢委員會成員 Valter Longo 是間歇性禁食的先驅之一。 

So, what is your favorite meal? Something you could eat every day and probably not get sick of! 

那麼，你最喜歡吃什麼？  你可以每天

Let me know down below or tell me, what should I make a video on next!

一天，而且可能不會厭倦！  請在下面告訴我，或者告訴我、

We're taking suggestions for future episodes!

我接下來應該製作什麼視頻？我們正在接受關於未來節目的建議！

Do all the things that help this channel grow! Subscribe like and share! All the good stuff! 

做所有有助於本頻道發展的事情！訂閱、喜歡和分享！所有好東西

Check out Lifespan, the team that powers life noggin, down in the description!

請在描述中查看為 life noggin 提供動力的團隊 Lifespan！

Click here to watch this video we did on why your relationship with food is very complicated or click here to watch this video!

單擊此處觀看我們製作的視頻，瞭解為什麼你們的關係食物是非常複雜的，或點擊此處觀看視頻！ 

As always, my name is Blocko, this has been Life Noggin, don't forget to keep on thinking.

和往常一樣，我的名字叫 Blocko，這一直是 Life Noggin，別忘了繼續思考