{"id":16,"date":"2026-03-15T00:37:35","date_gmt":"2026-03-14T15:37:35","guid":{"rendered":"https:\/\/matsuhealth.com\/zh\/16%e6%99%82%e9%96%93%e3%83%95%e3%82%a1%e3%82%b9%e3%83%86%e3%82%a3%e3%83%b3%e3%82%b0%e3%81%ae%e5%8a%b9%e6%9e%9c%e3%81%a8%e6%ad%a3%e3%81%97%e3%81%84%e3%82%84%e3%82%8a%e6%96%b9%ef%bd%9c%e5%88%9d%e5%bf%83\/"},"modified":"2026-10-22T14:44:23","modified_gmt":"2026-10-22T06:44:23","slug":"16jikan-fasting","status":"publish","type":"post","link":"https:\/\/matsuhealth.com\/zh\/16jikan-fasting\/","title":{"rendered":"\u3010\u7761\u89ba\u6642\u5c31\u80fd\u5b8c\u6210\u301116\u5c0f\u6642\u65b7\u98df\u7684\u6548\u679c\u8207\u6b63\u78ba\u505a\u6cd5\uff5c\u53ef\u4ee5\u559d\u5496\u5561\u55ce\uff1f\u7626\u4e0d\u4e0b\u4f86\u7684\u539f\u56e0\u8207\u6ce8\u610f\u4e8b\u9805"},"content":{"rendered":"<p>\u300c\u7e3d\u89ba\u5f97\u8eab\u9ad4\u5f88\u6c89\u91cd\u2026\u2026\u300d<\/p>\n<p>\u300c\u6bcf\u6b21\u5403\u5b8c\u98ef\u90fd\u6703\u60f3\u7761\u300d<\/p>\n<p>\u300c\u6e1b\u80a5\u7e3d\u662f\u6301\u7e8c\u4e0d\u4e0b\u53bb\u300d<\/p>\n<p>\u6709\u9019\u4e9b\u7169\u60f1\u7684\u4eba\uff0c\u61c9\u8a72\u4e0d\u5c11\u5427\u3002<\/p>\n<p>\u6700\u8fd1\uff0c\u4f5c\u70ba\u89e3\u6c7a\u9019\u985e\u7169\u60f1\u7684\u65b9\u6cd5\u800c\u5099\u53d7\u95dc\u6ce8\u7684\uff0c\u5c31\u662f<span class=\"marker-thickYellow\"><strong>16\u5c0f\u6642\u65b7\u98df<\/strong><\/span>\u3002<\/p>\n<p>\u6240\u8b0216\u5c0f\u6642\u65b7\u98df\uff0c\u5c31\u662f\u628a\u4e00\u5929\u4e4b\u4e2d\u768416\u5c0f\u6642\u8a2d\u5b9a\u70ba\u4e0d\u9032\u98df\u6642\u9593\u7684\u98f2\u98df\u65b9\u6cd5\u3002<\/p>\n<p>\u5b83\u4e0d\u9700\u8981\u56f0\u96e3\u7684\u98f2\u98df\u9650\u5236\uff0c\u300c\u53ea\u8981\u6c7a\u5b9a\u5403\u6771\u897f\u7684\u6642\u6bb5\u300d\u5c31\u597d\uff0c\u6240\u4ee5\u5c31\u7b97\u662f\u7b2c\u4e00\u6b21\u5617\u8a66\u7684\u4eba\u4e5f\u5f88\u5bb9\u6613\u4e0a\u624b\uff0c\u9019\u6b63\u662f\u5b83\u7684\u9b45\u529b\u3002<\/p>\n<p>\u9019\u7bc7\u6587\u7ae0\u6703\u7528\u6dfa\u986f\u6613\u61c2\u7684\u65b9\u5f0f\uff0c\u5f9e16\u5c0f\u6642\u65b7\u98df\u7684\u539f\u7406\u3001\u53ef\u4ee5\u671f\u5f85\u7684\u6548\u679c\u3001\u6b63\u78ba\u505a\u6cd5\u5230\u6ce8\u610f\u4e8b\u9805\uff0c\u5b8c\u6574\u8aaa\u660e\u3002<\/p>\n<p>\u8acb\u52d9\u5fc5\u8b80\u5230\u6700\u5f8c\uff0c\u627e\u5230\u9069\u5408\u4f60\u7684\u65b9\u6cd5\u3002<\/p>\n<p>&nbsp;<\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">Matsu<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u807d\u523016\u5c0f\u6642\uff0c\u6703\u89ba\u5f97\u5f88\u9577\u5c0d\u5427\uff1f\u4f46\u56e0\u70ba\u7761\u89ba\u7684\u6642\u9593\u4e5f\u7b97\u5728\u5167\uff0c\u9580\u6abb\u5176\u5be6\u6bd4\u60f3\u50cf\u4e2d\u4f4e\u5594\u3002<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h2>\u4ec0\u9ebc\u662f16\u5c0f\u6642\u65b7\u98df\uff1f\u5148\u4e86\u89e3\u57fa\u672c\u539f\u7406<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/03\/16h-fasting-basics.jpg\" alt=\"16\u5c0f\u6642\u65b7\u98df\u7684\u793a\u610f\u5716\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by <a href=\"https:\/\/unsplash.com\/@sasun1990?utm_source=matsuhealth&#038;utm_medium=referral\">Sasun Bughdaryan<\/a> on <a href=\"https:\/\/unsplash.com\/?utm_source=matsuhealth&#038;utm_medium=referral\">Unsplash<\/a><\/figcaption><\/figure>\n<\/p>\n<h3>\u4e0d\u540316\u5c0f\u6642\u3001\u9032\u98df8\u5c0f\u6642\u7684\u7c21\u55ae\u898f\u5247<\/h3>\n<p>16\u5c0f\u6642\u65b7\u98df\u662f\u628a\u4e00\u592924\u5c0f\u6642\u4e2d\u7684<span class=\"marker-thickYellow\"><strong>16\u5c0f\u6642\u8a2d\u70ba\u300c\u4e0d\u9032\u98df\u7684\u6642\u9593\u300d\uff0c8\u5c0f\u6642\u8a2d\u70ba\u300c\u53ef\u4ee5\u9032\u98df\u7684\u6642\u9593\u300d<\/strong><\/span>\u7684\u98f2\u98df\u65b9\u6cd5\u3002<\/p>\n<p>\u5b83\u7684\u82f1\u6587\u662f\u300cIntermittent Fasting\u300d\uff0c\u4e2d\u6587\u5247\u7a31\u70ba\u300c\u9593\u6b47\u6027\u65b7\u98df\u300d\u3002<\/p>\n<p>\u53ef\u4ee5\u8aaa\uff0c\u9019\u662f\u4e00\u7a2e\u6bd4\u8d77\u300c\u5403\u4ec0\u9ebc\u300d\uff0c\u66f4\u91cd\u8996\u300c\u4ec0\u9ebc\u6642\u5019\u5403\u300d\u7684\u65b9\u6cd5\u3002<\/p>\n<p>\u5b83\u6709\u6642\u4e5f\u88ab\u7a31\u70ba\u300c16:8\u300d\uff08\u5341\u516d\u6bd4\u516b\uff09\uff0c\u53ef\u4ee5\u628a\u5169\u8005\u8996\u70ba\u540c\u4e00\u7a2e\u65b9\u6cd5\u3002<\/p>\n<h3>\u628a\u7761\u7720\u6642\u9593\u7b97\u9032\u53bb\uff0c\u5176\u5be6\u610f\u5916\u8f15\u9b06<\/h3>\n<p>\u91cd\u9ede\u5728\u65bc\uff0c16\u5c0f\u6642\u7684\u65b7\u98df\u6642\u9593\u88e1<span class=\"marker-thickYellow\"><strong>\u5305\u542b\u4e86\u7761\u7720\u6642\u9593<\/strong><\/span>\u3002<\/p>\n<p>\u4f8b\u5982\u665a\u4e0a20\u9ede\u5403\u5b8c\u665a\u9910\uff0c\u53ea\u8981\u5230\u9694\u5929\u4e2d\u534812\u9ede\u4e4b\u524d\u4e0d\u5403\u6771\u897f\uff0c\u5c31\u5b8c\u6210\u4e8616\u5c0f\u6642\u7684\u65b7\u98df\u3002<\/p>\n<p>\u5be6\u969b\u4e0a\u9192\u8457\u9913\u809a\u5b50\u7684\u6642\u9593\u5927\u7d04\u53ea\u67098\uff5e10\u5c0f\u6642\uff0c\u6240\u4ee5\u6bd4\u60f3\u50cf\u4e2d\u5bb9\u6613\u505a\u5230\u5f88\u591a\u5594\u3002<\/p>\n<p>\u53ea\u8981\u4e0d\u5403\u65e9\u9910\uff0c\u6216\u662f\u628a\u665a\u9910\u63d0\u65e9\uff0c\u5c31\u80fd\u505a\u5230\uff0c\u4e0d\u9700\u8981\u5927\u5e45\u6539\u8b8a\u751f\u6d3b\u3002<\/p>\n<h3>\u60f3\u50cf\u6210\u66ff\u8eab\u9ad4\u9019\u5bb6\u5e97\u8a2d\u5b9a\u300c\u6253\u70ca\u6642\u9593\u300d<\/h3>\n<p>\u4eba\u7684\u8eab\u9ad4\u6bcf\u7576\u6709\u98df\u7269\u9032\u4f86\uff0c\u5c31\u6703\u9032\u884c\u6d88\u5316\u548c\u5438\u6536\u7684\u5de5\u4f5c\u3002<\/p>\n<p>\u65e9\u3001\u5348\u3001\u665a\u4e09\u9910\u518d\u52a0\u4e0a\u9ede\u5fc3\u548c\u5bb5\u591c\uff0c\u8eab\u9ad4\u9019\u5bb6\u300c\u5e97\u300d\u5c31\u6703\u8b8a\u621024\u5c0f\u6642\u71df\u696d\u7684\u72c0\u614b\u3002<\/p>\n<p>16\u5c0f\u6642\u65b7\u98df\uff0c\u53ef\u4ee5\u60f3\u50cf\u6210\u66ff\u9019\u5bb6\u5e97\u597d\u597d\u8a2d\u5b9a\u4e00\u500b\u6253\u70ca\u6642\u9593\u3002<\/p>\n<p>\u5728\u6253\u70ca\u671f\u9593\uff0c\u8eab\u9ad4\u5c31\u80fd\u8457\u624b\u6574\u7406\u5e97\u5167\uff0c\u4ee5\u53ca\u6e05\u9ede\u5009\u5eab\u88e1\u56e4\u7a4d\u7684\u5eab\u5b58\uff08\u8102\u80aa\uff09\u3002<\/p>\n<p><span class=\"marker-thickPink\"><strong>\u523b\u610f\u5275\u9020\u4e0d\u9032\u98df\u7684\u6642\u9593\uff0c\u8b93\u8eab\u9ad4\u539f\u672c\u5c31\u5177\u5099\u7684\u8abf\u7bc0\u529f\u80fd\u66f4\u5bb9\u6613\u767c\u63ee\u4f5c\u7528<\/strong><\/span>\uff0c\u9019\u5c31\u662f\u9019\u500b\u65b9\u6cd5\u7684\u6838\u5fc3\u6982\u5ff5\u3002<\/p>\n<h3>\u70ba\u4ec0\u9ebc\u662f\u300c16\u5c0f\u6642\u300d\uff1f<\/h3>\n<p>\u7a7a\u8179\u6642\u9593\u7684\u9577\u77ed\u6709\u5f88\u591a\u7a2e\u505a\u6cd5\uff0c\u50cf\u662f12\u5c0f\u6642\u300114\u5c0f\u6642\uff0c\u6216\u662f\u66f4\u9577\u768418\u5c0f\u6642\u7b49\u3002<\/p>\n<p>\u5176\u4e2d16\u5c0f\u6642\u4e4b\u6240\u4ee5\u53d7\u6b61\u8fce\uff0c\u61c9\u8a72\u662f\u56e0\u70ba\u5b83\u5728\u6548\u679c\u7684\u671f\u5f85\u548c\u5bb9\u6613\u6301\u7e8c\u4e4b\u9593\u53d6\u5f97\u4e86\u5f88\u597d\u7684\u5e73\u8861\u3002<\/p>\n<div class=\"ep-box bgc-VPturquoise\">\n<ul>\n<li>\u4e5f\u6709\u4eba\u89ba\u5f9712\u5c0f\u6642\u548c\u5e73\u5e38\u7684\u751f\u6d3b\u5dee\u4e0d\u591a\uff0c\u5f88\u96e3\u611f\u53d7\u5230\u8b8a\u5316\u3002<\/li>\n<li>\u53e6\u4e00\u65b9\u9762\uff0c\u5982\u679c\u5230\u4e8618\u5c0f\u6642\u4ee5\u4e0a\uff0c\u5f80\u5f80\u5c31\u5f88\u96e3\u548c\u5de5\u4f5c\u6216\u8207\u5bb6\u4eba\u4e00\u8d77\u7528\u9910\u7684\u6642\u9593\u517c\u9867\u3002<\/li>\n<li>16\u5c0f\u6642\u7684\u9b45\u529b\u5728\u65bc\uff0c<span class=\"marker-thickYellow\"><strong>\u80fd\u4ee5\u4e00\u5929\u5169\u9910\u70ba\u57fa\u672c\uff0c\u540c\u6642\u8f15\u9b06\u78ba\u4fdd\u7a7a\u8179\u6642\u9593<\/strong><\/span>\u3002<\/li>\n<\/ul>\n<\/div>\n<p>\u53e6\u5916\uff0c\u9019\u548c\u597d\u5e7e\u5929\u90fd\u4e0d\u5403\u6771\u897f\u7684\u6b63\u5f0f\u65b7\u98df\u4e0d\u540c\uff0c\u6bcf\u5929\u90fd\u6703\u597d\u597d\u5403\u98ef\uff0c\u6240\u4ee5\u8acb\u653e\u5fc3\u3002<\/p>\n<p>&nbsp;<\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">Matsu<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u5982\u679c\u4e00\u76f4\u71df\u696d\u4e0d\u4f11\u606f\uff0c\u5e97\u88e1\u53ea\u6703\u8d8a\u4f86\u8d8a\u4e82\u5c0d\u5427\uff1f\u8eab\u9ad4\u4e5f\u9700\u8981\u300c\u6574\u7406\u7684\u6642\u9593\u300d\u3002<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h2>16\u5c0f\u6642\u65b7\u98df\u53ef\u4ee5\u671f\u5f85\u76845\u5927\u5065\u5eb7\u6548\u679c<\/h2>\n<h3>\u2460 \u81ea\u566c\u4f5c\u7528\u6d3b\u5316\uff0c\u8b93\u7d30\u80de\u56de\u6625<\/h3>\n<p>\u5f9e\u6700\u5f8c\u4e00\u9910\u7b97\u8d77\u5927\u7d04\u7d93\u904e16\u5c0f\u6642\u5f8c\uff0c\u4e00\u7a2e\u540d\u70ba\u300c\u81ea\u566c\u4f5c\u7528\u300d\uff08Autophagy\uff09\u7684\u7d30\u80de\u81ea\u6211\u4fee\u5fa9\u6a5f\u5236\u5c31\u6703\u958b\u59cb\u904b\u4f5c\u3002<\/p>\n<p>\u6240\u8b02\u81ea\u566c\u4f5c\u7528\uff0c\u662f\u628a\u7d30\u80de\u5167\u8001\u820a\u6216\u53d7\u640d\u7684\u6210\u5206\u5206\u89e3\u3001\u518d\u5229\u7528\u7684\u6a5f\u5236\u3002<\/p>\n<p>\u628a\u5b83\u60f3\u6210\u662f\u7d30\u80de\u7684\u5927\u6383\u9664\uff0c\u5c31\u6bd4\u8f03\u5bb9\u6613\u7406\u89e3\u3002<\/p>\n<p>2016\u5e74\u7372\u5f97\u8afe\u8c9d\u723e\u751f\u7406\u5b78\u6216\u91ab\u5b78\u734e\u7684\u5927\u9685\u826f\u5178\u6559\u6388\u7684\u7814\u7a76\uff0c\u8b93\u5b83\u7684\u91cd\u8981\u6027\u5ee3\u70ba\u5168\u4e16\u754c\u6240\u77e5\u3002<\/p>\n<p>\u4e00\u822c\u8a8d\u70ba\uff0c\u9810\u9632\u8001\u5316\u3001\u6539\u5584\u514d\u75ab\u529f\u80fd\u3001\u964d\u4f4e\u751f\u6d3b\u7fd2\u6163\u75c5\u98a8\u96aa\u7b49\uff0c<span class=\"marker-thickPink\"><strong>\u53ef\u4ee5\u671f\u5f85\u5404\u7a2e\u5065\u5eb7\u6548\u679c<\/strong><\/span>\u3002<\/p>\n<h3>\u2461 \u8b8a\u6210\u5bb9\u6613\u71c3\u71d2\u9ad4\u8102\u80aa\u7684\u9ad4\u8cea<\/h3>\n<div class=\"ep-box bgc-VPgreen\">\n<ol>\n<li>\u98ef\u5f8c\u7684\u4e00\u6bb5\u6642\u9593\u5167\uff0c\u8eab\u9ad4\u4e3b\u8981\u662f\u628a\u5f9e\u98f2\u98df\u4e2d\u651d\u53d6\u7684\u91a3\u985e\u7576\u4f5c\u80fd\u91cf\u4f86\u6e90\u3002<\/li>\n<li>\u98ef\u5f8c\u7d93\u904e\u5927\u7d0410\u5c0f\u6642\uff0c\u8eab\u9ad4\u5c31\u6703\u958b\u59cb\u628a\u5132\u5b58\u7684\u8102\u80aa\u7576\u4f5c\u80fd\u91cf\u4f7f\u7528\u3002<\/li>\n<\/ol>\n<\/div>\n<p>\u53ef\u4ee5\u60f3\u50cf\u6210\u6cb9\u96fb\u6df7\u5408\u8eca\uff0c\u6c7d\u6cb9\u6e1b\u5c11\u6642\u5c31\u5207\u63db\u6210\u96fb\u52d5\u99ac\u9054\u3002<\/p>\n<p>\u900f\u904e16\u5c0f\u6642\u65b7\u98df\uff0c<span class=\"marker-thickYellow\"><strong>\u71c3\u8102\u6a21\u5f0f\u80fd\u6301\u7e8c\u66f4\u4e45<\/strong><\/span>\uff0c\u56e0\u6b64\u66f4\u5bb9\u6613\u6e1b\u5c11\u9ad4\u8102\u80aa\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u56e0\u70ba\u9032\u98df\u6642\u9593\u6709\u9650\uff0c\u4e00\u5929\u651d\u53d6\u7684\u71b1\u91cf\u81ea\u7136\u5bb9\u6613\u6e1b\u5c11\uff0c\u9019\u4e5f\u662f\u5c0d\u6e1b\u91cd\u5f88\u6709\u5e6b\u52a9\u7684\u4e00\u9ede\u3002<\/p>\n<p>\u4e0d\u904e\uff0c\u5982\u679c\u5728\u53ef\u4ee5\u9032\u98df\u76848\u5c0f\u6642\u5167\u5403\u592a\u591a\uff0c\u5c31\u5931\u53bb\u610f\u7fa9\u4e86\u3002<\/p>\n<p>\u7559\u610f\u5747\u8861\u98f2\u98df\u975e\u5e38\u91cd\u8981\u3002<\/p>\n<h3>\u2462 \u8b93\u8178\u9053\u4f11\u606f\uff0c\u8abf\u6574\u8178\u80c3\u8207\u808c\u819a\u72c0\u614b<\/h3>\n<p>\u65b7\u98df\u671f\u9593\u6d88\u5316\u5668\u5b98\u80fd\u5920\u4f11\u606f\uff0c\u8178\u9053\u7684\u6062\u5fa9\u8207\u4fee\u5fa9\u4e5f\u6703\u8ddf\u8457\u9032\u884c\u3002<\/p>\n<p>\u8178\u9053\u74b0\u5883\u8abf\u6574\u597d\u4e4b\u5f8c\uff0c\u53ef\u4ee5\u671f\u5f85<span class=\"marker-thickYellow\"><strong>\u6539\u5584\u6392\u4fbf\u3001\u6539\u5584\u808c\u819a\u7c97\u7cd9\u3001\u63d0\u5347\u514d\u75ab\u529b<\/strong><\/span>\u7b49\u6548\u679c\u3002<\/p>\n<p>\u4f60\u77e5\u9053\u8178\u9053\u4e5f\u88ab\u7a31\u70ba\u300c\u7b2c\u4e8c\u500b\u5927\u8166\u300d\u55ce\uff1f<\/p>\n<p>\u64da\u8aaa\u8178\u9053\u72c0\u614b\u8abf\u6574\u597d\uff0c\u4e5f\u6703\u5f71\u97ff\u60c5\u7dd2\u7684\u7a69\u5b9a\u548c\u7761\u7720\u54c1\u8cea\u7684\u63d0\u5347\u3002<\/p>\n<p>\u7576\u6df1\u591c\u9032\u98df\u7684\u7fd2\u6163\u6d88\u5931\uff0c\u7761\u89ba\u6642\u8178\u80c3\u5fd9\u8457\u6d88\u5316\u7684\u60c5\u6cc1\u4e5f\u6703\u6e1b\u5c11\uff0c\u61c9\u8a72\u4e5f\u6703\u6709\u4eba\u89ba\u5f97\u65e9\u4e0a\u9192\u4f86\u8b8a\u5f97\u66f4\u8f15\u9b06\u3002<\/p>\n<h3>\u2463 \u8840\u7cd6\u503c\u7a69\u5b9a\uff0c\u6e1b\u5c11\u98ef\u5f8c\u7684\u774f\u5026<\/h3>\n<p>\u56fa\u5b9a\u7528\u9910\u6642\u9593\uff0c\u5c31\u6bd4\u8f03\u4e0d\u5bb9\u6613\u767c\u751f\u98ef\u5f8c\u8840\u7cd6\u503c\u6025\u907d\u4e0a\u5347\u53c8\u6025\u907d\u4e0b\u964d\uff08\u7a31\u70ba\u8840\u7cd6\u98c6\u5347\uff09\u7684\u60c5\u6cc1\u3002<\/p>\n<p>\u6709\u5831\u544a\u6307\u51fa\uff0c\u80f0\u5cf6\u7d20\uff08\u964d\u4f4e\u8840\u7cd6\u503c\u7684\u8377\u723e\u8499\uff09\u7684\u5206\u6ccc\u7a69\u5b9a\u5f8c\uff0c\u4e0d\u4f46\u6703\u8b8a\u6210<span class=\"marker-thickYellow\"><strong>\u4e0d\u5bb9\u6613\u56e4\u7a4d\u8102\u80aa\u7684\u9ad4\u8cea<\/strong><\/span>\uff0c\u98ef\u5f8c\u7684\u774f\u5026\u548c\u8eab\u9ad4\u7684\u5026\u6020\u611f\u4e5f\u6703\u6e1b\u8f15\u3002<\/p>\n<p>\u95dc\u65bc\u9650\u6642\u9032\u98df\uff0c\u4e5f\u6709\u5831\u544a\u6307\u51fa\u80f0\u5cf6\u7d20\u7684\u4f5c\u7528\u6548\u7387\uff08\u80f0\u5cf6\u7d20\u654f\u611f\u6027\uff09\u7372\u5f97\u4e86\u6539\u5584\u3002<\/p>\n<h3>\u2464 \u91cd\u8a2d\u300c\u4e00\u76f4\u5403\u500b\u4e0d\u505c\u300d\u7684\u7fd2\u6163<\/h3>\n<p>\u96d6\u7136\u5bb9\u6613\u88ab\u5ffd\u7565\uff0c\u4f46\u6c7a\u5b9a\u9032\u98df\u6642\u9593\u9019\u4ef6\u4e8b\u672c\u8eab\u5c31\u5177\u6709\u5f88\u5927\u7684\u610f\u7fa9\u3002<\/p>\n<p>\u300c\u7e3d\u89ba\u5f97\u5634\u5df4\u9592\u8457\uff0c\u5c31\u60f3\u5403\u9ede\u6771\u897f\u300d\u300c\u908a\u770b\u96fb\u8996\u908a\u5403\u96f6\u98df\u300d\u9019\u985e\u7fd2\u6163\uff0c\u53ea\u8981\u6709\u4e86\u6642\u9593\u898f\u5247\uff0c\u81ea\u7136\u5c31\u6703\u6e1b\u5c11\u3002<\/p>\n<p>\u80fd\u5920\u5206\u8fa8\u771f\u6b63\u7684\u98e2\u9913\u548c\u55ae\u7d14\u7684\u5634\u995e\uff0c\u4e5f\u662f\u4ee4\u4eba\u958b\u5fc3\u7684\u8b8a\u5316\u3002<\/p>\n<h2>16\u5c0f\u6642\u65b7\u98df\u7684\u6b63\u78ba\u505a\u6cd5\uff5c\u65b0\u624b\u9069\u7528\u76845\u500b\u6b65\u9a5f<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/03\/16h-fasting-schedule.jpg\" alt=\"\u7528\u9910\u6642\u9593\u8868\u7684\u793a\u610f\u5716\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by <a href=\"https:\/\/unsplash.com\/@walls_io?utm_source=matsuhealth&#038;utm_medium=referral\">Walls.io<\/a> on <a href=\"https:\/\/unsplash.com\/?utm_source=matsuhealth&#038;utm_medium=referral\">Unsplash<\/a><\/figcaption><\/figure>\n<\/p>\n<h3>\u6b65\u9a5f1\uff1a\u5148\u5f9e12\u5c0f\u6642\u958b\u59cb\u9069\u61c9<\/h3>\n<p>\u4e00\u958b\u59cb\u4e0d\u9700\u8981\u5805\u630116\u5c0f\u6642\u3002<\/p>\n<p>\u5982\u679c\u7a81\u7136\u6311\u623016\u5c0f\u6642\uff0c\u7a7a\u8179\u6703\u5f88\u96e3\u53d7\uff0c\u5bb9\u6613\u534a\u9014\u800c\u5ee2\u3002<\/p>\n<div class=\"ep-box bgc-VPturquoise\">\n<ol>\n<li>\u7b2c\u4e00\u9031\uff0c\u8acb\u5148\u8a66\u8457\u8b93\u665a\u9910\u5230\u9694\u5929\u65e9\u9910\u4e4b\u9593\u9593\u969412\u5c0f\u6642\u3002<\/li>\n<li>\u7fd2\u616312\u5c0f\u6642\u4e4b\u5f8c\uff0c\u518d\u5ef6\u9577\u523014\u5c0f\u6642\uff0c\u63a5\u8457\u6162\u6162\u5ef6\u9577\u523016\u5c0f\u6642\u5c31\u8db3\u5920\u4e86\u3002<\/li>\n<\/ol>\n<\/div>\n<h3>\u6b65\u9a5f2\uff1a\u6c7a\u5b9a\u9032\u98df\u76848\u5c0f\u6642<\/h3>\n<p>\u63a5\u4e0b\u4f86\uff0c\u914d\u5408\u81ea\u5df1\u7684\u751f\u6d3b\u7bc0\u594f\uff0c\u6c7a\u5b9a\u300c\u53ef\u4ee5\u9032\u98df\u76848\u5c0f\u6642\u300d\u3002<\/p>\n<p>\u8003\u616e\u5de5\u4f5c\u548c\u8207\u5bb6\u4eba\u7528\u9910\u7684\u6642\u9593\uff0c\u9078\u64c7\u80fd\u8f15\u9b06\u9075\u5b88\u7684\u6642\u6bb5\u5f88\u91cd\u8981\u3002<\/p>\n<p><span class=\"marker-thickYellow\"><strong>\u6bcf\u5929\u76e1\u91cf\u56fa\u5b9a\u5728\u540c\u4e00\u500b\u6642\u6bb5\uff0c\u8eab\u9ad4\u7684\u7bc0\u594f\u4e5f\u6bd4\u8f03\u5bb9\u6613\u8abf\u6574\u597d<\/strong><\/span>\u3002<\/p>\n<p>\u4f8b\u5982\u4e8b\u5148\u6c7a\u5b9a\u300c\u4e2d\u534812\u9ede\u5403\u5348\u9910\uff0c16\u9ede\u5403\u4efd\u8f15\u98df\u9ede\u5fc3\uff0c19\u9ede\u534a\u524d\u5403\u5b8c\u665a\u9910\u300d\uff0c\u5c31\u4e0d\u6703\u7336\u8c6b\u4e0d\u6c7a\u3002<\/p>\n<p>\u898f\u5247\u8d8a\u5177\u9ad4\uff0c\u5c31\u8d8a\u80fd\u6e1b\u5c11\u300c\u4eca\u5929\u8a72\u600e\u9ebc\u8fa6\u300d\u9019\u7a2e\u7169\u60f1\u5e36\u4f86\u7684\u58d3\u529b\u3002<\/p>\n<h3>\u6b65\u9a5f3\uff1a\u7a7a\u8179\u6642\u9593\u8981\u5145\u5206\u88dc\u5145\u6c34\u5206<\/h3>\n<p>\u5373\u4f7f\u5728\u4e0d\u9032\u98df\u7684\u6642\u9593\uff0c\u4e5f\u53ef\u4ee5\u559d\u6c34\u6216\u8336\u7b49\u6c92\u6709\u71b1\u91cf\u7684\u98f2\u54c1\u3002<\/p>\n<p>\u64da\u8aaa\u6709\u4e00\u90e8\u5206\u7684\u98e2\u9913\u611f\uff0c\u5176\u5be6\u662f\u628a\u53e3\u6e34\u8aa4\u8a8d\u6210\u809a\u5b50\u9913\u3002<\/p>\n<p>\u53ea\u8981\u52e4\u52a0\u88dc\u5145\u6c34\u5206\uff0c\u6709\u6642\u5019\u98e2\u9913\u611f\u4e5f\u6703\u7de9\u548c\u4e0b\u4f86\u3002<\/p>\n<h3>\u6b65\u9a5f4\uff1a\u91cd\u8996\u65b7\u98df\u5f8c\u7684\u7b2c\u4e00\u9910<\/h3>\n<p>\u4e0d\u8ad6\u9078\u64c7\u54ea\u4e00\u7a2e\u6a21\u5f0f\uff0c<span class=\"marker-thickPink\"><strong>\u65b7\u98df\u5f8c\u7684\u7b2c\u4e00\u9910\u90fd\u8981\u5f9e\u5c0d\u6d88\u5316\u6eab\u548c\u7684\u98df\u7269\u958b\u59cb<\/strong><\/span>\u3002<\/p>\n<p>\u63a8\u85a6\u5473\u564c\u6e6f\uff08\u4ee5\u65e5\u5f0f\u767c\u9175\u8c46\u91ac\u716e\u6210\u7684\u6e6f\uff09\u3001\u852c\u83dc\u6e6f\u3001\u512a\u683c\u7b49\u3002<\/p>\n<p><span class=\"marker-thickBlue\"><strong>\u5982\u679c\u5728\u7a7a\u8179\u72c0\u614b\u4e0b\u4e00\u53e3\u6c23\u5927\u5403\u6cb9\u81a9\u6216\u751c\u7684\u98df\u7269\uff0c\u8840\u7cd6\u503c\u6703\u6025\u907d\u4e0a\u5347\uff0c\u8b8a\u5f97\u5bb9\u6613\u56e4\u7a4d\u8102\u80aa<\/strong><\/span>\u3002<\/p>\n<p>\u597d\u4e0d\u5bb9\u6613\u52aa\u529b\u4e8616\u5c0f\u6642\uff0c\u9019\u6a23\u592a\u53ef\u60dc\u4e86\uff0c\u6240\u4ee5\u8acb\u597d\u597d\u91cd\u8996\u7b2c\u4e00\u53e3\u3002<\/p>\n<p>\u65b7\u98df\u5f8c\u7684\u9910\u9ede\u9078\u64c7\uff0c\u5728\u300c<a href=\"https:\/\/matsuhealth.com\/zh\/fasting-first-meal\/\">16\u5c0f\u6642\u65b7\u98df\u5f8c\u7684\u7b2c\u4e00\u9910\u7a69\u5b9a\u8840\u7cd6\uff01\u4fc3\u9032\u71c3\u8102\u7684\u98df\u6750\u6709\u54ea\u4e9b\uff1f<\/a>\u300d\u4e2d\u6709\u8a73\u7d30\u8aaa\u660e\u3002<\/p>\n<h3>\u6b65\u9a5f5\uff1a\u5728\u53ef\u4ee5\u9032\u98df\u7684\u6642\u9593\u7559\u610f\u651d\u53d6\u86cb\u767d\u8cea<\/h3>\n<p>\u53e6\u5916\uff0c\u5728\u53ef\u4ee5\u9032\u98df\u7684\u6642\u6bb5<span class=\"marker-thickYellow\"><strong>\u6709\u610f\u8b58\u5730\u651d\u53d6\u86cb\u767d\u8cea<\/strong><\/span>\u4e5f\u5f88\u91cd\u8981\u3002<\/p>\n<p>\u7a4d\u6975\u5403\u96de\u80f8\u8089\u3001\u86cb\u3001\u8c46\u8150\u3001\u7d0d\u8c46\uff08\u65e5\u672c\u767c\u9175\u9ec3\u8c46\uff09\u7b49\uff0c\u53ef\u4ee5\u9632\u6b62\u808c\u8089\u5206\u89e3\uff0c\u7dad\u6301\u65b0\u9673\u4ee3\u8b1d\u3002<\/p>\n<p>\u540c\u6642\u5145\u5206\u651d\u53d6\u852c\u83dc\u548c\u83c7\u985e\u7b49\u81b3\u98df\u7e96\u7dad\uff0c\u98fd\u8db3\u611f\u5c31\u66f4\u5bb9\u6613\u6301\u4e45\u3002<\/p>\n<p>\u5efa\u8b70\u7c21\u55ae\u8a18\u9304\u9ad4\u91cd\u548c\u5403\u6771\u897f\u7684\u6642\u9593\uff0c\u5c31\u80fd\u770b\u51fa\u9069\u5408\u81ea\u5df1\u7684\u6b65\u8abf\u3002<\/p>\n<p>&nbsp;<\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">Matsu<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u4e00\u958b\u59cb\u4e0d\u7528\u8ffd\u6c42\u5b8c\u7f8e\u5594\u3002\u5f9e12\u5c0f\u6642\u958b\u59cb\uff0c\u50cf\u722c\u6a13\u68af\u4e00\u6a23\u4e00\u6b65\u4e00\u6b65\u5f80\u4e0a\u8d70\u5427\u3002<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h2>\u5982\u4f55\u9078\u64c7\u9069\u5408\u81ea\u5df1\u7684\u65b7\u98df\u6642\u9593\u8868\u8207\u5be6\u8e10\u65b9\u6cd5<\/h2>\n<h3>3\u7a2e\u4ee3\u8868\u6027\u7684\u6a21\u5f0f<\/h3>\n<p>16\u5c0f\u6642\u65b7\u98df\u4f9d\u7167\u628a\u9032\u98df\u76848\u5c0f\u6642\u653e\u5728\u54ea\u500b\u6642\u6bb5\uff0c\u5927\u81f4\u53ef\u4ee5\u5206\u70ba3\u7a2e\u6a21\u5f0f\u3002<\/p>\n<table>\n<thead>\n<tr>\n<th>\u6a21\u5f0f<\/th>\n<th>\u9032\u98df\u6642\u9593<\/th>\n<th>\u9069\u5408\u7684\u4eba<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u4e0d\u5403\u65e9\u9910\u578b<\/td>\n<td>12\u9ede\uff5e20\u9ede<\/td>\n<td>\u65e9\u4e0a\u4e0d\u592a\u6703\u9913\u7684\u4eba\u3001\u60f3\u5728\u5348\u9910\u548c\u665a\u9910\u597d\u597d\u5403\u4e00\u9813\u7684\u4eba<\/td>\n<\/tr>\n<tr>\n<td>\u665a\u9910\u63d0\u65e9\u578b<\/td>\n<td>7\u9ede\uff5e15\u9ede<\/td>\n<td>\u4f5c\u606f\u504f\u65e9\u7684\u4eba\u3001\u60f3\u6539\u5584\u665a\u4e0a\u5f88\u665a\u624d\u5403\u98ef\u7fd2\u6163\u7684\u4eba<\/td>\n<\/tr>\n<tr>\n<td>\u4e2d\u9593\u578b<\/td>\n<td>10\u9ede\uff5e18\u9ede<\/td>\n<td>\u65e9\u9910\u548c\u665a\u9910\u90fd\u60f3\u5c11\u91cf\u4eab\u7528\u7684\u4eba<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u4e0d\u5403\u65e9\u9910\u7684\u300c12\uff5e20\u9ede\u9032\u98df\u300d\u6a21\u5f0f<\/h3>\n<p>\u5728\u665a\u4e0a20\u9ede\u524d\u5403\u5b8c\u665a\u9910\uff0c\u5f9e\u9694\u5929\u4e2d\u5348\u958b\u59cb\u9032\u98df\u7684\u6a21\u5f0f\u3002<\/p>\n<p>\u9069\u5408\u300c\u65e9\u4e0a\u4e0d\u592a\u6703\u9913\u300d\u7684\u4eba\uff0c\u4ee5\u53ca\u60f3\u5728\u5348\u9910\u548c\u665a\u9910\u597d\u597d\u5403\u4e00\u9813\u7684\u4eba\u3002<\/p>\n<p>\u9019\u662f<span class=\"marker-thickYellow\"><strong>\u6700\u53d7\u6b61\u8fce\u3001\u4e5f\u6700\u5bb9\u6613\u4e0a\u624b\u7684\u65b9\u6cd5<\/strong><\/span>\u5594\u3002<\/p>\n<p>\u56e0\u70ba\u53ef\u4ee5\u4eab\u53d7\u665a\u4e0a\u7684\u805a\u9910\u548c\u8207\u5bb6\u4eba\u5171\u9032\u665a\u9910\uff0c\u512a\u9ede\u662f\u5bb9\u6613\u548c\u793e\u4ea4\u751f\u6d3b\u517c\u9867\u3002<\/p>\n<h3>\u63d0\u65e9\u665a\u9910\u7684\u300c7\uff5e15\u9ede\u9032\u98df\u300d\u6a21\u5f0f<\/h3>\n<p>\u65e9\u4e0a7\u9ede\u5403\u65e9\u9910\uff0c\u572815\u9ede\u524d\u5403\u5b8c\u5348\u9910\u7684\u6a21\u5f0f\u3002<\/p>\n<p>\u63a8\u85a6\u7d66\u60f3\u6539\u5584\u665a\u4e0a\u5f88\u665a\u624d\u5403\u98ef\u7fd2\u6163\u7684\u4eba\uff0c\u4ee5\u53ca\u4f5c\u606f\u504f\u65e9\u7684\u4eba\u3002<\/p>\n<p>\u5c0d\u65bc\u665a\u9910\u5f8c\u5bb9\u6613\u5403\u9ede\u5fc3\u7684\u4eba\u4e5f\u5f88\u6709\u6548\u5594\u3002<\/p>\n<p>\u64da\u8aaa\u592a\u665a\u9032\u98df\u5bb9\u6613\u6253\u4e82\u751f\u7406\u6642\u9418\u7684\u7bc0\u594f\uff0c\u6240\u4ee5\u4e5f\u9069\u5408\u91cd\u8996\u751f\u7406\u6642\u9418\u7684\u4eba\u3002<\/p>\n<h3>\u8f2a\u73ed\u5de5\u4f5c\u6216\u751f\u6d3b\u4e0d\u898f\u5f8b\u7684\u4eba<\/h3>\n<p>\u4e0a\u591c\u73ed\u6216\u8f2a\u73ed\u5de5\u4f5c\u7684\u4eba\uff0c\u53ef\u4ee5<span class=\"marker-thickYellow\"><strong>\u4e0d\u4ee5\u6642\u9418\u4e0a\u7684\u6642\u523b\u70ba\u6e96\uff0c\u800c\u662f\u4ee5\u300c\u5f9e\u8d77\u5e8a\u5230\u7761\u89ba\u300d\u70ba\u57fa\u6e96\u4f86\u601d\u8003<\/strong><\/span>\u3002<\/p>\n<p>\u8d77\u5e8a\u5e7e\u5c0f\u6642\u5f8c\u5403\u7b2c\u4e00\u9910\uff0c\u4e26\u5728\u90a3\u4e4b\u5f8c\u76848\u5c0f\u6642\u5167\u5403\u5b8c\uff0c\u5c31\u6bd4\u8f03\u5bb9\u6613\u5275\u902016\u5c0f\u6642\u7684\u7a7a\u8179\u6642\u9593\u3002<\/p>\n<h3>\u5047\u65e5\u6216\u6709\u805a\u9910\u7684\u65e5\u5b50\u600e\u9ebc\u8fa6\uff1f<\/h3>\n<p>\u5047\u65e5\u53ef\u80fd\u6703\u6bd4\u8f03\u665a\u8d77\u5e8a\uff0c\u6216\u662f\u56e0\u70ba\u5916\u98df\u3001\u805a\u6703\u800c\u8b93\u665a\u9910\u8b8a\u665a\u3002<\/p>\n<div class=\"ep-box bgc-VPorange\">\n<ul>\n<li>\u9019\u7a2e\u65e5\u5b50\u4e0d\u5fc5\u52c9\u5f37\u9075\u5b8816\u5c0f\u6642\uff0c\u7e2e\u77ed\u621014\u5c0f\u6642\u7b49\u4e5f\u6c92\u95dc\u4fc2\u3002<\/li>\n<li>\u805a\u9910\u8b93\u665a\u9910\u8b8a\u665a\u7684\u65e5\u5b50\uff0c\u4e5f\u53ef\u4ee5\u900f\u904e\u628a\u9694\u5929\u7684\u7b2c\u4e00\u9910\u7a0d\u5fae\u5ef6\u5f8c\u4f86\u8abf\u6574\u3002<\/li>\n<\/ul>\n<\/div>\n<p>\u91cd\u8981\u7684\u4e0d\u662f\u6bcf\u4e00\u5929\u90fd\u8ffd\u6c42\u5b8c\u7f8e\uff0c\u800c\u662f<span class=\"marker-thickPink\"><strong>\u4ee5\u4e00\u9031\u4f86\u770b\uff0c\u662f\u5426\u78ba\u4fdd\u4e86\u300c\u4e0d\u9032\u98df\u7684\u6642\u9593\u300d<\/strong><\/span>\u3002<\/p>\n<p>\u5982\u679c\u4e0d\u78ba\u5b9a\u4e0d\u5403\u65e9\u9910\u548c\u63d0\u65e9\u665a\u9910\u54ea\u4e00\u7a2e\u6bd4\u8f03\u5bb9\u6613\u6301\u7e8c\uff0c\u4e5f\u53ef\u4ee5\u53c3\u8003\u300c<a href=\"https:\/\/matsuhealth.com\/zh\/168-fasting\/\">\u65b0\u624b\u9069\u7528\u768416:8\u65b7\u98df\u6cd5\uff01\u9593\u6b47\u6027\u65b7\u98df\u57fa\u672c\u6307\u5357<\/a>\u300d\u3002<\/p>\n<h2>\u65b7\u98df\u671f\u9593\u53ef\u4ee5\u559d\u8207\u4e0d\u80fd\u559d\u7684\u98f2\u54c1\uff5c\u53ef\u4ee5\u559d\u5496\u5561\u55ce\uff1f<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/03\/16h-fasting-basics.jpg\" alt=\"\u65b7\u98df\u671f\u9593\u98f2\u54c1\u7684\u793a\u610f\u5716\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by <a href=\"https:\/\/unsplash.com\/@sasun1990?utm_source=matsuhealth&#038;utm_medium=referral\">Sasun Bughdaryan<\/a> on <a href=\"https:\/\/unsplash.com\/?utm_source=matsuhealth&#038;utm_medium=referral\">Unsplash<\/a><\/figcaption><\/figure>\n<\/p>\n<h3>\u6c92\u6709\u71b1\u91cf\u7684\u98f2\u54c1OK<\/h3>\n<p>\u5373\u4f7f\u5728\u65b7\u98df\u671f\u9593\uff0c\u4e5f\u6709\u53ef\u4ee5\u559d\u7684\u6771\u897f\u3002<\/p>\n<p>\u6c34\u3001\u6c23\u6ce1\u6c34\u3001\u7121\u7cd6\u8336\u3001\u9ed1\u5496\u5561\u7b49\uff0c<span class=\"marker-thickYellow\"><strong>\u6c92\u6709\u71b1\u91cf\u7684\u98f2\u54c1\u90fdOK<\/strong><\/span>\u3002<\/p>\n<p>\u76f8\u53cd\u5730\uff0c\u542b\u7cd6\u679c\u6c41\u548c\u62ff\u9435\u7b49\u5247\u662fNG\u3002<\/p>\n<p>\u9019\u4e9b\u6703\u59a8\u7919\u65b7\u98df\u7684\u6548\u679c\uff0c\u8acb\u591a\u52a0\u6ce8\u610f\u3002<\/p>\n<div class=\"ep-box bgc-VPgreen\">\n<ul>\n<li>OK\uff1a\u6c34\u3001\u6eab\u958b\u6c34\u3001\u6c23\u6ce1\u6c34\uff08\u7121\u7cd6\uff09\uff0c\u7da0\u8336\u3001\u9ea5\u8336\u3001\u5357\u975e\u570b\u5bf6\u8336\u7b49\u7121\u7cd6\u8336\uff0c\u9ed1\u5496\u5561<\/li>\n<li>NG\uff1a\u542b\u7cd6\u679c\u6c41\u3001\u904b\u52d5\u98f2\u6599\u3001\u62ff\u9435\u3001\u751c\u7684\u7f50\u88dd\u5496\u5561<\/li>\n<\/ul>\n<\/div>\n<h3>\u9ed1\u5496\u5561\u53ef\u4ee5\u653e\u5fc3\u559d<\/h3>\n<p>\u4e00\u822c\u8a8d\u70ba\uff0c16\u5c0f\u6642\u65b7\u98df\u671f\u9593\u7684\u5496\u5561\uff0c\u53ea\u8981\u662f\u4e0d\u52a0\u7cd6\u548c\u725b\u5976\u7684\u9ed1\u5496\u5561\uff0c\u5c31\u53ef\u4ee5\u559d\u3002<\/p>\n<p>\u4e5f\u6709\u4eba\u89ba\u5f97\u5496\u5561\u7684\u9999\u6c23\u548c\u82e6\u5473\u80fd\u8f49\u79fb\u98e2\u9913\u611f\u3002<\/p>\n<p>\u4e0d\u904e\uff0c<span class=\"marker-thickBlue\"><strong>\u4e5f\u6709\u4eba\u7a7a\u8179\u559d\u5496\u5561\u5bb9\u6613\u50b7\u80c3<\/strong><\/span>\u3002<\/p>\n<p>\u651d\u53d6\u904e\u591a\u5496\u5561\u56e0\u53ef\u80fd\u6703\u964d\u4f4e\u7761\u7720\u54c1\u8cea\uff0c\u6240\u4ee5\u5efa\u8b70\u508d\u665a\u4ee5\u5f8c\u8981\u5c11\u559d\u3002<\/p>\n<p>\u5982\u679c\u7121\u8ad6\u5982\u4f55\u90fd\u60f3\u52a0\u725b\u5976\uff0c\u8acb\u53ea\u52a0\u4e00\u9ede\u9ede\u5c31\u597d\u3002<\/p>\n<h3>\u5bb9\u6613\u7336\u8c6b\u7684\u7070\u8272\u5730\u5e36\u98f2\u54c1<\/h3>\n<p>\u6bd4\u8f03\u96e3\u5224\u65b7\u7684\uff0c\u662f\u86cb\u767d\u7c89\u98f2\u54c1\u3001\u8c46\u6f3f\u3001\u852c\u83dc\u6c41\u3001\u96f6\u5361\u98f2\u6599\u7b49\u3002<\/p>\n<p>\u86cb\u767d\u7c89\u98f2\u54c1\u3001\u8c46\u6f3f\u548c\u852c\u83dc\u6c41\u542b\u6709\u71b1\u91cf\u548c\u91a3\u985e\uff0c\u6240\u4ee5\u4e0d\u8981\u5728\u7a7a\u8179\u6642\u9593\u559d\uff0c\u800c\u662f\u5728\u9032\u98df\u76848\u5c0f\u6642\u5167\u651d\u53d6\u3002<\/p>\n<p>\u542b\u4eba\u5de5\u751c\u5473\u5291\u7684\u96f6\u5361\u98f2\u6599\u96d6\u7136\u5e7e\u4e4e\u6c92\u6709\u71b1\u91cf\uff0c\u4f46\u4e5f\u6709\u4eba\u6703\u56e0\u70ba\u751c\u5473\u800c\u88ab\u523a\u6fc0\u98df\u617e\u3002<\/p>\n<p>\u76e1\u91cf\u4ee5\u6c34\u548c\u8336\u70ba\u4e3b\uff0c\u628a\u96f6\u5361\u98f2\u6599\u7576\u6210\u300c\u5be6\u5728\u5f88\u96e3\u53d7\u6642\u7684\u5e6b\u624b\u300d\u5c31\u597d\u3002<\/p>\n<p><span class=\"marker-thickBlue\"><strong>\u9152\u7cbe\u542b\u6709\u71b1\u91cf\uff0c\u53c8\u5bb9\u6613\u63d0\u9ad8\u98df\u617e\uff0c\u6240\u4ee5\u4e0d\u9069\u5408\u5728\u7a7a\u8179\u6642\u9593\u98f2\u7528<\/strong><\/span>\u3002<\/p>\n<h3>\u6ce8\u610f\u6c34\u5206\u548c\u7926\u7269\u8cea\u4e0d\u8db3<\/h3>\n<p>\u6211\u5011\u4e5f\u6703\u5f9e\u98df\u7269\u4e2d\u651d\u53d6\u6c34\u5206\u548c\u9e7d\u5206\uff0c\u6240\u4ee5\u4e0d\u9032\u98df\u7684\u6642\u9593\u5176\u5be6\u5f88\u5bb9\u6613\u7f3a\u4e4f\u6c34\u5206\u548c\u7926\u7269\u8cea\u3002<\/p>\n<p>\u65b7\u98df\u671f\u9593\u4e5f\u8981<span class=\"marker-thickYellow\"><strong>\u4ee5\u4e00\u59292\u516c\u5347\u70ba\u76ee\u6a19<\/strong><\/span>\u559d\u6c34\u3002<\/p>\n<p>\u5982\u679c\u51fa\u73fe\u982d\u75db\u3001\u982d\u6688\uff0c\u53ef\u80fd\u662f\u812b\u6c34\u7684\u5fb5\u5146\u3002<\/p>\n<p>\u6bd4\u8d77\u4e00\u6b21\u5927\u91cf\u559d\u6c34\uff0c\u5206\u6210\u597d\u5e7e\u6b21\u3001\u6bcf\u6b21\u559d\u4e00\u676f\uff0c\u5c0d\u8eab\u9ad4\u6bd4\u8f03\u6eab\u548c\u3002<\/p>\n<p>\u5728\u9032\u98df\u6642\u9593\uff0c\u8acb\u900f\u904e\u5473\u564c\u6e6f\u7b49\u9069\u5ea6\u88dc\u5145\u9e7d\u5206\u3002<\/p>\n<p>\u98f2\u54c1\u7684\u9078\u64c7\u65b9\u6cd5\uff0c\u5728\u300c<a href=\"https:\/\/matsuhealth.com\/zh\/fasting-drinks\/\">\u65b7\u98df\u671f\u9593\u53ef\u4ee5\u559d\u7684\u98f2\u54c1\u6709\u54ea\u4e9b\uff1f\u7528\u6c34\u3001\u8336\u3001\u5496\u5561\u6253\u9020\u8212\u9069\u7684\u9593\u6b47\u6027\u65b7\u98df\u751f\u6d3b<\/a>\u300d\u4e2d\u6709\u8a73\u7d30\u4ecb\u7d39\u3002<\/p>\n<h2>\u958b\u59cb\u4e4b\u524d\u8981\u77e5\u9053\u7684\u6ce8\u610f\u4e8b\u9805\u8207\u4e0d\u9069\u5408\u7684\u4eba<\/h2>\n<h3>\u61c9\u907f\u514d\u5be6\u8e10\u3001\u9700\u8981\u8aee\u8a62\u91ab\u5e2b\u7684\u4eba<\/h3>\n<p>16\u5c0f\u6642\u65b7\u98df\u5c0d\u5f88\u591a\u4eba\u90fd\u6709\u76ca\uff0c\u4f46<span class=\"marker-thickPink\"><strong>\u4e26\u4e0d\u662f\u9069\u5408\u6bcf\u500b\u4eba\u7684\u65b9\u6cd5<\/strong><\/span>\u3002<\/p>\n<p>\u4ee5\u4e0b\u9019\u4e9b\u4eba\uff0c\u5728\u5be6\u65bd\u524d\u8acb\u52d9\u5fc5\u8aee\u8a62\u91ab\u5e2b\u3002<\/p>\n<div class=\"ep-box bgc-VPturquoise\">\n<ul>\n<li>\u61f7\u5b55\u4e2d\u3001\u54fa\u4e73\u4e2d\u7684\u4eba<\/li>\n<li>\u6210\u9577\u671f\u7684\u5b69\u5b50\u300110\u591a\u6b72\u7684\u9752\u5c11\u5e74<\/li>\n<li>\u6709\u7cd6\u5c3f\u75c5\u3001\u4f4e\u8840\u7cd6\u3001\u98f2\u98df\u969c\u7919\u7b49\u75be\u75c5\u7684\u4eba<\/li>\n<li>\u6b63\u5728\u670d\u85e5\u4e14\u7528\u9910\u6642\u9593\u6709\u56fa\u5b9a\u898f\u5b9a\u7684\u4eba<\/li>\n<li>\u751f\u7406\u9031\u671f\u5bb9\u6613\u7d0a\u4e82\u7684\u5973\u6027<\/li>\n<\/ul>\n<\/div>\n<p>\u7279\u5225\u662f<span class=\"marker-thickBlue\"><strong>\u5973\u6027\u9700\u8981\u591a\u52a0\u6ce8\u610f<\/strong><\/span>\u3002<\/p>\n<p>\u9577\u6642\u9593\u7684\u65b7\u98df\u53ef\u80fd\u6703\u5f71\u97ff\u5973\u6027\u8377\u723e\u8499\u7684\u5206\u6ccc\uff0c\u5c0e\u81f4\u6708\u7d93\u4e0d\u898f\u5247\u6216\u624b\u8173\u51b0\u51b7\u60e1\u5316\u3002<\/p>\n<p>\u5973\u6027\u8acb\u5148\u5f9e12\uff5e14\u5c0f\u6642\u7684\u65b7\u98df\u958b\u59cb\uff0c\u4e00\u908a\u78ba\u8a8d\u8eab\u9ad4\u7684\u8b8a\u5316\uff0c\u4e00\u908a\u6162\u6162\u5ef6\u9577\u6642\u9593\u3002<\/p>\n<p>\u60f3\u8a73\u7d30\u6bd4\u8f03\u512a\u9ede\u548c\u7f3a\u9ede\u7684\u4eba\uff0c\u4e5f\u53ef\u4ee5\u4e00\u8d77\u95b1\u8b80\u300c<a href=\"https:\/\/matsuhealth.com\/zh\/fasting-merits\/\">\u8001\u5be6\u8aaa\u660e\u65b7\u98df\u7684\u512a\u9ede\u8207\u7f3a\u9ede\uff5c\u958b\u59cb\u4e4b\u524d\u8981\u5148\u77e5\u9053\u7684\u4e8b<\/a>\u300d\u3002<\/p>\n<h3>\u5be6\u8e10\u671f\u9593\u8981\u6ce8\u610f\u76844\u500b\u91cd\u9ede<\/h3>\n<div class=\"ep-box bgc-VPorange\">\n<ul>\n<li><span class=\"marker-thickYellow\"><strong>\u5225\u5fd8\u4e86\u88dc\u5145\u6c34\u5206<\/strong><\/span>\uff1a\u5982\u540c\u524d\u4e00\u7ae0\u6240\u8aaa\uff0c\u65b7\u98df\u671f\u9593\u4e5f\u8981\u4ee5\u4e00\u59292\u516c\u5347\u70ba\u76ee\u6a19\u559d\u6c34\u3002<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u65b7\u98df\u7d50\u675f\u5f8c\u4e0d\u8981\u66b4\u98f2\u66b4\u98df<\/strong><\/span>\uff1a\u5728\u300c\u53ef\u4ee5\u9032\u98df\u7684\u6642\u9593\u300d\u5403\u592a\u591a\uff0c\u6703\u6210\u70ba\u5fa9\u80d6\u7684\u539f\u56e0\u3002\u8acb\u6709\u610f\u8b58\u5730\u6162\u6162\u5403\u3002<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u4e0d\u5fc5\u6bcf\u5929\u90fd\u505a<\/strong><\/span>\uff1a\u8eab\u9ad4\u4e0d\u8212\u670d\u6216\u6709\u805a\u9910\u7684\u65e5\u5b50\uff0c\u4f11\u606f\u4e5fOK\u3002\u5f9e\u9694\u5929\u91cd\u65b0\u958b\u59cb\u5c31\u6c92\u554f\u984c\u3002<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u8eab\u9ad4\u4e0d\u9069\u6642\u7acb\u523b\u505c\u6b62<\/strong><\/span>\uff1a\u5982\u679c\u51fa\u73fe\u5f37\u70c8\u98e2\u9913\u611f\u3001\u5641\u5fc3\u3001\u5fc3\u60b8\u7b49\uff0c\u8acb\u76e1\u5feb\u9032\u98df\u8b93\u8eab\u9ad4\u6062\u5fa9\u3002<\/li>\n<\/ul>\n<\/div>\n<p>\u53e6\u5916\uff0c\u75b2\u7d2f\u7684\u65e5\u5b50\u4e5f\u4e00\u6a23\uff0c\u4e0d\u8981\u52c9\u5f37\uff0c\u4f11\u606f\u4e5f\u6c92\u95dc\u4fc2\u3002<\/p>\n<p>\u4e0d\u8981\u903c\u81ea\u5df1\u300c\u4e00\u5b9a\u8981\u6301\u7e8c\u4e0b\u53bb\u300d\uff0c\u9748\u6d3b\u5730\u9032\u884c\u624d\u662f\u9577\u4e45\u6301\u7e8c\u7684\u7955\u8a23\u5594\u3002<\/p>\n<h3>\u7626\u4e0d\u4e0b\u4f86\u7684\u4eba\u5e38\u898b\u76843\u500b\u539f\u56e0<\/h3>\n<p>\u660e\u660e\u6301\u7e8c\u9032\u884c16\u5c0f\u6642\u65b7\u98df\uff0c\u9ad4\u91cd\u537b\u6c92\u6709\u8b8a\u5316\u6642\uff0c\u53ef\u80fd\u6709\u4ee5\u4e0b\u539f\u56e0\u3002<\/p>\n<div class=\"ep-box bgc-VPgreen\">\n<ul>\n<li>\u5728\u9032\u98df\u76848\u5c0f\u6642\u5167\uff0c\u56e0\u70ba\u7a7a\u8179\u7684\u53cd\u4f5c\u7528\u800c\u66b4\u98f2\u66b4\u98df<\/li>\n<li>\u504f\u91cd\u751c\u9ede\u5fc3\u548c\u679c\u6c41\u7b49\u91a3\u985e\u542b\u91cf\u9ad8\u7684\u98df\u7269<\/li>\n<li>\u7761\u7720\u4e0d\u8db3\u5c0e\u81f4\u98df\u617e\u8377\u723e\u8499\u7d0a\u4e82<\/li>\n<\/ul>\n<\/div>\n<p><span class=\"marker-thickYellow\"><strong>16\u5c0f\u6642\u65b7\u98df\u662f\u300c\u6c7a\u5b9a\u9032\u98df\u6642\u9593\u7684\u65b9\u6cd5\u300d\uff0c\u800c\u4e0d\u662f\u300c\u53ea\u8981\u57288\u5c0f\u6642\u5167\uff0c\u5403\u4ec0\u9ebc\u90fd\u53ef\u4ee5\u7684\u65b9\u6cd5\u300d<\/strong><\/span>\u3002<\/p>\n<p>\u9ad4\u91cd\u4e5f\u6703\u56e0\u70ba\u6c34\u816b\u7b49\u539f\u56e0\u800c\u4e0a\u4e0b\u6ce2\u52d5\uff0c\u6240\u4ee5\u91cd\u8981\u7684\u662f\u4e0d\u8981\u4ee5\u5e7e\u5929\u70ba\u55ae\u4f4d\uff0c\u800c\u8981\u4ee5\u5e7e\u9031\u70ba\u55ae\u4f4d\u4f86\u89c0\u5bdf\u8b8a\u5316\u3002<\/p>\n<p>\u6301\u7e8c\u4e00\u6bb5\u6642\u9593\u5f8c\uff0c\u4e5f\u53ef\u80fd\u6703\u51fa\u73fe\u9ad4\u91cd\u4e0d\u518d\u4e0b\u964d\u7684\u300c\u505c\u6eef\u671f\u300d\u3002<\/p>\n<p>\u64da\u8aaa\u505c\u6eef\u671f\u4e5f\u662f\u8eab\u9ad4\u6b63\u5728\u52aa\u529b\u9069\u61c9\u65b0\u72c0\u614b\u7684\u8a0a\u865f\uff0c\u6240\u4ee5\u8acb\u4e0d\u8981\u8457\u6025\u800c\u904e\u5ea6\u6e1b\u5c11\u98df\u91cf\u3002<\/p>\n<h3>\u525b\u958b\u59cb\u6642\u5bb9\u6613\u51fa\u73fe\u7684\u4e0d\u9069<\/h3>\n<p>\u525b\u958b\u59cb\u7684\u6642\u5019\uff0c\u53ef\u80fd\u6703\u611f\u5230\u98e2\u9913\u3001\u982d\u75db\u3001\u5026\u6020\u3001\u7169\u8e81\u3001\u4fbf\u7955\u7b49\u3002<\/p>\n<p>\u5927\u591a\u662f\u8eab\u9ad4\u9084\u4e0d\u7fd2\u6163\u65b0\u7bc0\u594f\u7684\u66ab\u6642\u73fe\u8c61\uff0c\u4f46\u4e5f\u4e0d\u9700\u8981\u904e\u5ea6\u5fcd\u8010\u3002<\/p>\n<h2>\u95dc\u65bc16\u5c0f\u6642\u65b7\u98df\u7684\u5e38\u898b\u554f\u984c<\/h2>\n<div class=\"ep-box es-BpaddingM\">\n<div class=\"es-BmarkQ\">16\u5c0f\u6642\u65b7\u98df\u5982\u679c\u4e0d\u6bcf\u5929\u505a\u5c31\u6c92\u6709\u610f\u7fa9\u55ce\uff1f<\/div>\n<div class=\"es-BmarkA\">\n<p><span class=\"marker-thickYellow\"><strong>\u4e0d\u5fc5\u6bcf\u5929\u505a\u4e5f\u6c92\u95dc\u4fc2<\/strong><\/span>\u3002<\/p>\n<p>\u5373\u4f7f\u4e00\u9031\u53ea\u6301\u7e8c\u5e7e\u6b21\uff0c\u8eab\u9ad4\u4e5f\u6703\u6162\u6162\u6539\u8b8a\uff0c\u8acb\u914d\u5408\u8eab\u9ad4\u72c0\u6cc1\u548c\u884c\u7a0b\u9748\u6d3b\u9032\u884c\u3002<\/p>\n<\/div>\n<\/div>\n<div class=\"ep-box es-BpaddingM\">\n<div class=\"es-BmarkQ\">\u7a7a\u8179\u6642\u9593\u53ef\u4ee5\u5403\u53e3\u9999\u7cd6\u6216\u7cd6\u679c\u55ce\uff1f<\/div>\n<div class=\"es-BmarkA\">\n<p>\u542b\u7cd6\u7684\u53e3\u9999\u7cd6\u548c\u7cd6\u679c\u542b\u6709\u91a3\u985e\uff0c\u907f\u958b\u6703\u6bd4\u8f03\u4fdd\u96aa\u3002<\/p>\n<p>\u5982\u679c\u5be6\u5728\u5634\u995e\uff0c\u8acb\u8a66\u8457\u7528\u6c34\u6216\u8336\u8f49\u79fb\u6ce8\u610f\u529b\u3002<\/p>\n<\/div>\n<\/div>\n<div class=\"ep-box es-BpaddingM\">\n<div class=\"es-BmarkQ\">\u61c9\u8a72\u8981\u904b\u52d5\u55ce\uff1f<\/div>\n<div class=\"es-BmarkA\">\n<p>\u642d\u914d\u5065\u8d70\u6216\u8f15\u5ea6\u7684\u808c\u529b\u8a13\u7df4\uff0c\u6bd4\u8f03\u5bb9\u6613\u5728\u7dad\u6301\u808c\u8089\u7684\u540c\u6642\u9032\u884c\u3002<\/p>\n<p><span class=\"marker-thickBlue\"><strong>\u7a7a\u8179\u6642\u6fc0\u70c8\u904b\u52d5\u5bb9\u6613\u9020\u6210\u982d\u6688\u3001\u7ad9\u4e0d\u7a69<\/strong><\/span>\uff0c\u8acb\u4e00\u908a\u89c0\u5bdf\u8eab\u9ad4\u72c0\u6cc1\u4e00\u908a\u9032\u884c\u3002<\/p>\n<\/div>\n<\/div>\n<h2>\u5f9e\u4eca\u5929\u958b\u59cb\u752816\u5c0f\u6642\u65b7\u98df\u6539\u5584\u9ad4\u8cea\u5427<\/h2>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/themes\/the-thor\/img\/dummy.gif\" data-layzr=\"https:\/\/matsuhealth.com\/zh\/zh_wp\/wp-content\/uploads\/2026\/03\/16h-fasting-lifestyle.jpg\" alt=\"\u5065\u5eb7\u751f\u6d3b\u578b\u614b\u7684\u793a\u610f\u5716\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by <a href=\"https:\/\/unsplash.com\/@storybyphil?utm_source=matsuhealth&#038;utm_medium=referral\">Phil Desforges<\/a> on <a href=\"https:\/\/unsplash.com\/?utm_source=matsuhealth&#038;utm_medium=referral\">Unsplash<\/a><\/figcaption><\/figure>\n<\/p>\n<h3>\u5148\u5f9e12\u5c0f\u6642\u7684\u65b7\u98df\u8f15\u9b06\u958b\u59cb\u5427<\/h3>\n<p>16\u5c0f\u6642\u65b7\u98df\u662f\u4e0d\u9700\u8981\u56f0\u96e3\u7684\u98f2\u98df\u9650\u5236\uff0c<span class=\"marker-thickYellow\"><strong>\u300c\u53ea\u8981\u5275\u9020\u4e0d\u9032\u98df\u7684\u6642\u9593\u300d<\/strong><\/span>\u5c31\u80fd\u958b\u59cb\u7684\u81ea\u6211\u7167\u8b77\u7fd2\u6163\u3002<\/p>\n<p>\u6301\u7e8c\u4e0b\u53bb\uff0c\u5c31\u80fd\u611f\u53d7\u5230\u81ea\u566c\u4f5c\u7528\u6d3b\u5316\u3001\u71c3\u71d2\u8102\u80aa\u3001\u6539\u5584\u8178\u9053\u74b0\u5883\u3001\u7a69\u5b9a\u8840\u7cd6\u503c\u7b49\u5404\u7a2e\u8b8a\u5316\u3002<\/p>\n<p>\u4e00\u958b\u59cb\u4e0d\u9700\u8981\u5805\u630116\u5c0f\u6642\u3002<\/p>\n<p>\u5148\u5f9e12\u5c0f\u6642\u7684\u65b7\u98df\u8b93\u8eab\u9ad4\u9069\u61c9\uff0c\u518d\u6162\u6162\u5ef6\u9577\u6642\u9593\uff0c\u662f\u8f15\u9b06\u6301\u7e8c\u4e0b\u53bb\u7684\u8a23\u7ac5\u3002<\/p>\n<p>\u5c31\u7b97\u7121\u6cd5\u6bcf\u5929\u505a\u4e5f\u6c92\u95dc\u4fc2\uff0c\u5373\u4f7f\u4e00\u9031\u53ea\u6301\u7e8c\u5e7e\u6b21\uff0c\u8eab\u9ad4\u4e5f\u6703\u6162\u6162\u6539\u8b8a\u5594\u3002<\/p>\n<p>\u91cd\u8981\u7684\u662f\uff0c<span class=\"marker-thickPink\"><strong>\u4e00\u908a\u50be\u807d\u81ea\u5df1\u8eab\u9ad4\u7684\u8072\u97f3\uff0c\u4e00\u908a\u4e0d\u52c9\u5f37\u3001\u958b\u5fc3\u5730\u6301\u7e8c\u4e0b\u53bb<\/strong><\/span>\u3002<\/p>\n<p>\u9593\u6b47\u6027\u65b7\u98df\u7684\u6574\u9ad4\u89c0\u5ff5\uff0c\u6574\u7406\u5728\u300c<a href=\"https:\/\/matsuhealth.com\/zh\/if-fasting\/\">\u8d85\u7c21\u55ae\u8b8a\u5065\u5eb7\u76842\u500b\u7fd2\u6163\uff1a\u7528\u9593\u6b47\u6027\u65b7\u98df\u6539\u5584\u4ee3\u8b1d\uff0c\u5c0d\u6e1b\u91cd\u4e5f\u6709\u6548<\/a>\u300d\u9019\u7bc7\u6587\u7ae0\u4e2d\u3002<\/p>\n<p>\u8981\u4e0d\u8981\u5f9e\u4eca\u665a\u628a\u665a\u9910\u7a0d\u5fae\u63d0\u65e9\u5403\u5b8c\u958b\u59cb\uff0c\u5c55\u958b\u4f60\u7684\u65b7\u98df\u751f\u6d3b\u5462\uff1f<\/p>\n<p>&nbsp;<\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">Matsu<\/figcaption><\/figure>\n<div class=\"balloon__text 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