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WorksheetsIntermittent fasting
Total questions: 11
Worksheet time: 12mins
What is intermittent fasting? 什么是轻断食？
一种饮食习惯，只是吃限定的食物，减少热量摄取。Eating pattern which control calories intake and only intake certain types of food.
一种饮食习惯，在某时段进食，在其他时段禁食。Eating pattern cycle between periods of eating and fasting
一种以高脂肪，充足蛋白质，极低碳水化合物的饮食习惯。Eating pattern with high intake of fat and protein, less intake of carbohydrate.
*以下哪个是正确的？Choose the correct answer.
轻断食主要以控制卡路里的摄取从而达到瘦身效果。Intermittent fasting control calorie intake to lose weight.
轻断食主要以燃烧脂肪来提供能量。Intermittent fasting uses fat as energy source.
轻断食断食期间将消耗肌肉转换为能量。Intermittent fasting uses muscle as energy source during fasting period.
轻断食能够帮助提高新陈代谢率。 Intermittent fasting can help to increase metabolism rate.
*Select the types of intermittent fasting. 以下哪个是轻断食的种类？
隔日断食 alternative day fasting
全天进食 Whole day fasting
半日禁食 Half-day fasting
限时禁食 Time-restricted feeding
请写出三个限时禁食的方式。Write down the three types of Time-restricted feeding.
人在断食一段时间后，会产生一种东西。那是什么？他有什么功效？After a person fasting for a period of time, some product will be produced by body. What is it? What effect does it have?
酵素。帮助分解食物，让身体很好的吸收食物养分。
Enzyme. Helps to breakdown food into smaller particles so that nutrient can be absorbed by body.
酮体。当身体缺乏醣源时，酮体提供能量来源。
Ketone. As a alternative fuels for the body when there is no enough sugar supply.
胰岛素。帮助身体把糖原转换为脂肪储存。
Insulin. Helps in convert glucose into lipid for storage.
*在轻断食/间歇性断食期间，身体会...
During intermittent fasting, ones will...
降低血糖，胰岛素敏感度降低。
Lower blood sugar level, decrease in insulin sensitivity.
利用脂肪来代替葡萄糖作为能量来源。
Instead using glucose, turns fat as energy source.
提高新陈代谢率。
Increase metabolism rate.
生长激素增加。
Human growth hormone increased.
为什么有些人在断食期间会容易感到饿?
Why somes will feel hungry easily during fasting period?
消化好，断食期，食物很快被吸收，所以很快感到饿。
Good digestion, food be absorbed easily during IF. Thus, feel hungry easily.
摄取太多精致淀粉，导致血糖忽高忽低。断食期间，空腹时间长，较快饿。
Intake too much of refined starch, a spike increase and decrease of blood sugar level. During IF, long fasting period leads to low sugar level and feel hunger easily.
高新陈代谢，能量消耗快。需要摄取更高的热量。断食期缺乏能量来源，容易感到饿。
High metabolism rate, faster energy usage. Need a higher calories intake. During IF, lack of calories intake cause one feels hungry easily.
*哪些人不适合轻断食?
Which person is not suitable to follow IF?
青少年 teenagers
糖尿病患者 diabetes patient
过轻 underweight
胃病 gastric problem
*哪个关于16:8是正确的?
Which is correct about 16:8 IF?
16:8 轻断食是注重与进食和断食时间。没有限制8小时内的卡路里摄取。
16:8 IF is only concern about the eating and fasting period. It has no restrict on the amount of calories intake during 8 hours eating period.
每天的16:8的时间段可以不一样。只要一天内任何的8小时进食以及16小时断食即可。
The period for 16:8 can be different for different day. As long as, there is 8 hours of eating period and 16 hours of fasting period.
除了进食和断食时间，轻断食16:8的卡路里摄取也要控制。
Beside eating and fasting period, 16:8 also restrict on calories intake.
16:8进食和断食的时间段，每天必须一样。
The time period for eating and fasting must be same every day.
*以下哪个是16:8 轻断食期间,断食期时可以吃的食物？(断食期间，不能摄取超过75 kcal的食物） Which of the following is the food that can be consumed during the fasting period of 16:8 intermittent fasting? (During the fasting period, one can't eat more than 75 kcal of food)
LEC
Berries lite
FDF
black coffee 黑咖啡
biscuit 饼干
*以下哪个轻断食5：2有效率帮助减肥？
Which of the following is the correct way for 5:2 that can help in weight loss?
小美 (age: 25，58 kg, 160 cm, basal metabolism rate: 1500calories/day )
