“斷食”二字，相信大家并不陌生。
從字面上來說，就是啥！都！不！吃。
進一步來說，就是“修仙”：
吸收天地靈氣，凈化身體和心靈。
聽起來是不是很扯？
可是當你聽到：“科學斷食，可兩天瘦五斤”?類似的話時，
理智是否已經與你漸行漸遠了？
那么不知道的朋友要問了：
“修仙，啊不！斷食，究竟是什么？”
斷食排毒 Detox Diet
斷食通常維持兩至三天，一般會建議從6小時開始，慢慢“升級”。在斷食期間任何有卡路里的食物都不可攝入（只能喝茶、水或喝咖啡），當然，入門選手可以喝帶奶的咖啡或是卡路里較低的食物，并且每日喝2500到3000毫升的水。? ? ??
它的基本原理就是讓你的內臟得到一段時間的休息，并把這些內臟的毒素通過血液隨著尿液排出。再加上幾天不吃東西還可以順便減個肥，聽起來是不是無懈可擊，一舉多得？營養君剛聽到的時候，也是蠢蠢欲動，不僅可以排毒，可以減肥，對于窮苦學生黨來說，還可以省下“一筆巨款”。
Detox diet usually lasts?for?2 to 3 days.?You only drink?2500 ml - 3000 ml?of water each day, without any calorie intake. The basic principle is to?let your organs rest for a while, which helps to eliminate toxins through urine. Additionally, it results in?weight loss. It seems like a great way right? Even I wanted to try it out immediately after hearing this.?
但轉念一想，就覺得事出有蹊蹺。
說減肥吧，三天不吃東西，當然會瘦了！
說排毒把，這看不見摸不著的東西，如何判斷是不是真的排毒了呢？
作為一名未來的營養師，居然也差點被騙了！
慚愧的同時，也覺得有必要提醒提醒大家！
你有毒嗎？是什么毒？
你們是不是擔心體內毒素太多會生病？是不是覺得排不出毒渾身上下都不通暢？那究竟什么是毒素呢？
毒素可以是食物帶來的，身體形成的，環境帶來的。食品里的殘留農藥，肉里的激素，加工產品的色素和防腐劑一樣都不落下，我們每天都在攝入。
除了這些外來的“毒”，身體自身新陳代謝的產物也算是一種毒素?，F在的環境污染日益嚴重，影響著整個食物鏈，飲用水，大氣，這些毒素也都無法避免地進入到了人體。
那怎樣才能做個“無毒人”呢？
很簡單，只要沒有生命體征的話，就“無毒”了！
相信大家也不想這么排毒吧。
換而言之，
只要你活著，只要新陳代謝，只要你喝水，只要你吃東西，
你就有毒！
Do you worry that much about toxins？Do you think they make you sick? Do you feel uncomfortable when you cannot get rid of those wastes in your body? But what is toxin/ waste on earth?
Waste can be coming from food, body metabolism, and the environment.?The pesticides left in food, hormones in meat, pigments and preservatives in processed food all go into our body with?daily food intake. The products of metabolism are also counted as toxins. Now pollution?is gradually more severe, which influences the food chain, water, and air exposure. All of the toxins get infiltrated into the human body more or less, eventually.
Then how can you be toxin-free??Unless you are dead!?You have waste in your body as long as you drink, eat, or metabolize.
為什么喝水可以排毒？
人體的60%是由水組成的。每天早上起床一杯水是公認的健康方式，因為這不光可以促進腸胃蠕動排出便便，還可以補充你夜間失去的水分。水在胃里只停留10分鐘的時間，而一般的食物會停留好幾個小時。水進入血液后，會最終流向腎臟，腎臟過濾后通過尿液排出毒素。多飲水可以促進新陳代謝，縮短糞便在腸道停留的時間，減少毒素的吸收，溶解水溶性的毒素。清晨飲水還能預防心腦血管疾病。
60%?of human body is composited of water.?Drinking a cup of water before eating in the morning is a healthy routine. It can not only?enhance the movement of guts for defecation but also?replenish the water you lost at night. Water only stays in your stomach for around 10 min while food staying there for a couple of hours. After water enters the blood, it goes to the kidney, which filtrates the blood and expels the wastes out. Drinking water?accelerates metabolism, reduce the time that feces stay in the gut, decreases the absorption of toxins, and dissolve the toxins in the water. Drinking water as the first thing in the morning could also?prevent cardiovascular diseases.
為什么營養君不建議嘗試斷食排毒？
從目前的有限的研究成果來看，斷食排毒可以降低慢性病的發生率。不吃東西一段時間后可以暫時地減少血液中的膽固醇／脂肪／血壓，也可能可以抗癌?(Ryan R, 2017)。但這些研究數據都只是從一個很小的樣本庫 （小于100人）中獲取的，對于抗癌的說法，也只是在動物身上做過實驗，而動物和人是有很大差距的，所以斷食排毒的益處，營養君只能保持半信半疑的態度。
From limited research results, cleansing diet may decrease the risk of chronic disease. Fasting for a while could reduce blood cholesterol, triglycerides, and blood pressure temporarily. It may also have the function of anti-cancer. However, these research results are derived from a small number of human subjects (less than 100 people). The result of anticancer from animal researches. Animals and humans are so different that we cannot be convicted with the result of the research. Therefore, NutriPro has doubts about the benefits of the cleansing diet.
斷食的危害
1- 極易反彈
幾天不吃東西可以幫你快速減肥，問題是你堅持得了嗎？大多數短期極速減肥且成功的人們，最終都體重都漲了回來#白辛苦了??# （Ryan R, 2017）。主要原因是短期減肥并不能讓一個人形成瘦子的生活習慣，體重直線下降后，優越感和成就感讓你開始大膽放心地再次開啟了胡吃海喝的模式#反正我已經瘦了這么多，吃點零食沒什么#，你猜怎么著，隨著自信心的膨脹，你的肚腩也膨脹了。
Fasting for a couple days helps you to lose weight, but the problem is whether you can maintain it. Most of the people who have succeeded from short-term weight loss gain their weight back at the end #waste of effort cryyy# (Ryan R, 2017). The main reason for this is short term weight loss cannot change the lifestyle of the person. In other words, after this person lost his weight, he goes back on his old lifestyle easily. Eventually, the weight loss comes back as well.
2-減緩腸胃蠕動
一天不吃東西只喝水，沒有營養和纖維，腸胃運動會大幅度下降，會引起不適或便秘。
There are no nutrients and fibre if you fast for a day, which leads to a decline in bowel movement, results in Gastrointestinal symptoms or constipation.
3-加倍吸收
當你的身體沒有足夠熱量和營養補給的時候，它就會感到害怕，然后告訴你的腸胃，下一頓你要多吸收一些能量來補足我這幾天失去的。于是，斷食后開始吃東西時，你的腸胃會加倍吸收營養來滿足身體需求。所以這個方法并不能有效減肥。
When your body does not receive enough nutrients and energy, it starts to protect itself by telling your guts to absorb more nutrients and energy at the next of having a meal. Hence, when you start to eat food post-fasting, your gut will absorb more energy and nutrients to replenish the needs of your body. This is why the detox diet is not effective for weight loss.
4-短期營養不良?
由于沒有攝入任何食物，自然也沒有營養可以吸收。
It also leads to short term malnutrition as you haven’t had food for a few days.
5-喪失思考能力
沒有足夠的能量，怎么可能會有清醒的頭腦呢？饑餓感會讓你失去思考的能力，變得易怒易躁 #別問我是怎么知道的hhhh#?所以各位千萬不要在期末考啊工作最忙的時候嘗試斷食哦。Without enough energy, how could you have a clear mind? So if please do not have a cleansing diet when you have finals or heavy workload.
6-可誘發暴食癥
想象一下你兩天沒有吃東西，然后看到了串串香／回鍋肉／辣條，第一反應是什么？撲上去狂吃？#暴食癥的形成#。所以，斷食會增加飲食失調的風險。
Imagining you have fasted for 2 days, and now all these delicious food are in front of you, what is your first reflection? Would you eat like crazy #Binge eating #. Cleansing diet raises the risk of eating disorders.
如果你感覺到近日太多飯局，攝入了太多“垃圾”，想要清理腸道，
營養君倒是可以給你建議如下科學的排毒方式：
多喝水，多攝入纖維
多吃有纖維的食物并且多喝水，這樣有利于腸道運動，通過排便排除毒素。建議每一餐有一半的食物都源自于蔬菜水果。綠菜，海帶，木耳等等都是很好排毒幫手。同時，記得每天要喝1-2升水哦！
Eat more food with high fibre and drink more water. It is beneficial for the movement of your gut. I suggest have half of your plate filled with vegetables and fruits in each meal. Green vegetables, kelp, black fungus are all good sources for detox. Remember to drink 1-2 litres of water every day!
多運動排汗
排汗也是很好的排毒方法。當然，如果你是生活在重慶四川廣東這些夏天不運動也能出汗的地方，那就便宜你了。
Exercise helps you to sweat. Perspiring is a good way of detox. Anyways, if you live in places with hot summers such as Chongqing, Sichuan, or Guangdong, where you get sweat without exercising, you are super lucky!
最后，營養君想說任何快速改變身體的方法都是“耍流氓”，這些方法都會因為太過極端而傷害到你的身體。想要健康，沒有捷徑。這是一場持久戰，長期的堅持讓健康成為習慣才是真理！所以找到適合自己的方法非常重要哦！
歡迎在評論區告訴營養君你想了解的話題哦~
