文/拉格達(dá)·扎伊通 瑪拉·烏達(dá) 譯/劉偉

The food we eat acts as the primary source of energy that enables our body to perform its daily functions.Our eating habits and the type of nutrition we consume have a long-term effect on the health of our brain and internal systems.Recently, the concept of intermittent fasting has been trending as a “diet”to lose weight.But the truth is it is not a diet at all.In fact, it is an eating pattern and a lifestyle that is as old as humanity itself, by which our bodies are designed to fast, and you already do it every day.

2From the time you eat your last meal at night, to the time you eat breakfast in the morning, you’re fasting.Intermittent fasting is about gradually pushing out this window until your brain and body start reaping the benefits.So, as long as you meet all your nutritional requirements within your eating window and avoid artificial ingredients or overly processed foods, any meal plan would feasibly work.

我們所吃的食物是確保我們身體能執(zhí)行日常功能的主要能量來源。我們的飲食習(xí)慣以及攝入的營(yíng)養(yǎng)類型會(huì)給我們的大腦和體內(nèi)各系統(tǒng)的健康帶來長(zhǎng)期影響。最近，間歇性禁食的理念已成風(fēng)尚，人們將其視作一種“節(jié)食”減肥法。事實(shí)上，間歇性禁食根本不是節(jié)食，而是一種和人類本身一樣歷史悠久的飲食模式和生活方式，我們的身體就是為適應(yīng)禁食而生的，而且你已經(jīng)每天都在這樣做了。

2從晚上吃完最后一頓飯到早上吃早餐，這中間你都在禁食。間歇性禁食就是逐漸推開這扇窗，直到你的大腦和身體開始受益。因此，只要你在飲食窗口期內(nèi)滿足自身所有營(yíng)養(yǎng)需求，避免攝入人工配料或過度加工的食物，任何膳食計(jì)劃都是可行的。

3Intermittent fasting has many benefits to the human body which include reducing insulin resistance while sustaining brain health, promoting neuroplasticity, and minimizing diseases caused by inflammation.

4Although conventional advice would have us believe that we need to eat every 2—3 hours to sustain ourselves, our evolutionary history paints a different picture.Our hunting and gathering ancestors didn’t have regular access to food like we do, so their bodies had to develop a way to operate without a consistent source of glucose.That’s where fasting comes in as a survival mechanism.

5In the same way that you might clean your home and throw out the things you don’t need, fasting is our body’s way of detoxing itself, a process called autophagy.Fasting for extended periods allows your body to cleanse itself and use up leftover nutrients from the previous day’s meals, which triggers a process called “metabolic switching”.This is when the body switches its energy source from glucose to stored fat.

6Metabolic switching slows the aging and disease processes and promotes weight loss in obese individuals.Fasting could potentially prevent breast cancer in both women and men, and studies suggest that it may improve longevity.Intermittent fasting also prevents inflammaging, a process where aging is accelerated in the presence of elevated levels of inflammatory markers in the blood.

3間歇性禁食對(duì)人體好處多多，其中包括降低胰島素耐受性、維持大腦健康、提高神經(jīng)可塑性，以及最大限度地減少炎癥誘發(fā)的疾病。

4一直以來我們聽從建議，認(rèn)為自己需要每隔2—3 小時(shí)就餐一次以維持生命，但我們的進(jìn)化史卻描繪了另一番景象。我們以狩獵和采集為生的祖先不像我們現(xiàn)在這樣擁有穩(wěn)定的食物來源，因此他們的身體只得進(jìn)化出一種機(jī)制，確保在沒有葡萄糖持續(xù)供給的情況下依舊能運(yùn)作，這時(shí)禁食作為一種生存機(jī)制發(fā)揮作用。

5就像你在家大掃除，扔掉不需要的東西，禁食是我們身體排毒的方式，這個(gè)過程叫作“自噬”。長(zhǎng)時(shí)間禁食可以讓身體自我凈化，耗盡前一天飲食中的剩余營(yíng)養(yǎng)，這個(gè)過程會(huì)觸發(fā)“代謝轉(zhuǎn)換”。此時(shí)，身體將其能量來源從葡萄糖切換為儲(chǔ)存的脂肪。

6代謝轉(zhuǎn)換能延緩衰老和疾病進(jìn)展，還能促進(jìn)肥胖人士減重。禁食可能有助于預(yù)防女性和男性乳腺癌，還有研究表明禁食可以延年益壽。此外，間歇性禁食可以預(yù)防炎性衰老，也就是血液中炎癥標(biāo)志物水平升高從而加速衰老的過程。

7Intermittent fasting can be used to help maintain brain health.In addition to slowing the aging process,it increases neuroplasticity in the brain.This helps optimize brain function and increase the brain’s resistance to injury and disease.Intermittent fasting also triggers autophagy, which prevents the onset of neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s.

7間歇性禁食有助于維持大腦健康。除了延緩衰老外，它還能增強(qiáng)大腦的神經(jīng)可塑性。這有助于優(yōu)化大腦功能，增強(qiáng)大腦對(duì)損傷和疾病的抵抗力。間歇性禁食還會(huì)觸發(fā)自噬，這個(gè)過程可以防止神經(jīng)退行性疾病發(fā)作，比如阿爾茨海默病和帕金森病。

8禁食還可以驅(qū)散腦霧，讓思維更敏銳。許多禁食人士反映自己的思維更清晰了，情緒也得到了改善，這有利于腦—腸連接，增強(qiáng)整體幸福感。

8Fasting can also clear brain fog1腦霧是大腦難以形成清晰思維和記憶的現(xiàn)象，可表現(xiàn)為思維和反應(yīng)遲緩、模糊、混亂，健忘，注意力難以集中，情緒低落等。除疾病外，誘發(fā)腦霧的因素還有睡眠不足、酒精或藥物成癮、焦慮情緒、饑餓、缺水等。and sharpen the mind.Many people who fast report clearer thinking and improved moods, which can benefit your brain-gut connection2腸神經(jīng)系統(tǒng)有“第二大腦”之稱，它與真正的大腦之間存在一個(gè)強(qiáng)大的雙向交流系統(tǒng)。迷走神經(jīng)是連接腸道和大腦的重要紐帶，它通過傳入纖維將有關(guān)內(nèi)臟器官狀態(tài)的信息傳送給大腦。and increase your overall happiness.

9To summarize, the benefits of fasting are numerous and clear.It can promote longevity, healthy aging3世界衛(wèi)生組織于1990 年提出了“健康老齡化”的概念。這個(gè)概念指的是老年人個(gè)體的身心健康及良好的社會(huì)適應(yīng)、老年人群體的健康、健康預(yù)期壽命的延長(zhǎng)以及與社會(huì)整體的協(xié)調(diào)等的總和。, lower your risks for diseases and improve your brain’s overall health.Intermittent fasting provides you with the perfect framework that allow your body to heal itself and enables you to plan your meals ahead of time.■

9總而言之，禁食有很多顯而易見的好處：可以延年益壽、促進(jìn)健康老齡化、降低患病風(fēng)險(xiǎn)、改善大腦的整體健康。間歇性禁食為你提供了一個(gè)完美的準(zhǔn)則，能讓你的身體自我療愈，也使你能夠提前規(guī)劃飲食。 □