間歇性斷食

大餐過後，正是讓身體「重塑」的好時機。

間歇性斷食(Intermittent Fasting)是一種結構化且具持續性的飲食模式，重點不在於限制食物種類，而是調整進食時間，藉此提升代謝靈活性，並在不刻意節食的情況下減少熱量攝取。

常見模式包括：一、16：8，即每日斷食約十六小時，在八小時窗口內進食（例如上午十一時至晚上七時）；二、5：2，即每周五天正常飲食，其餘不連續的兩天將熱量控制在五百至六百千卡。關鍵在進食窗口內應優先選擇營養豐富的天然食物，並選擇最能輕鬆堅持的方式。

間歇性斷食在減重和減脂方面效果顯著，由於規則簡單，令人容易堅持。短暫的斷食窗口有助重新調節飢餓和飽腹激素，恢復正常食慾信號。多項研究表示，間歇性斷食能優先減少內臟脂肪，同時也改善腰圍。針對超重群組的隨機對照試驗薈萃分析指出，受試者在八至十二周內能減重3-8%，且能優先減少內臟脂肪，改善腰圍，並戒掉深夜零食。

對於糖尿病前期或胰島素抗性人士，間歇性斷食有助身體在葡萄糖與儲存脂肪間有效切換，改善胰島素敏感性。若能將進餐窗口移至一天中較早的時段，效果更佳。科研報告亦顯示這能降低三酸甘油酯與血壓。孕婦或哺乳期媽媽，處於發育期的兒童和青少年，有飲食失調史、胃食道逆流症患者或目前體重過輕的人士都不宜進行間歇性斷食。使用胰島素或磺脲類藥物治療的糖尿病患者，或患有嚴重慢性疾病的人亦須諮詢醫生或營養師，以避免低血糖並確保用藥時間適當。

間歇性斷食是切實可行且有科學依據的健康飲食方式，建議循序漸進地開始，盡可能提早進餐，並選擇自己能堅持的步伐。有特殊健康情況的，請必諮詢你的營養師，以便制定個人化方案。

營養師信箱：natural_plus@outlook.com

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