{"id":341,"date":"2026-05-01T09:00:00","date_gmt":"2026-05-01T01:00:00","guid":{"rendered":"https:\/\/matsuhealth.com\/zh\/?p=341"},"modified":"2026-05-10T14:33:19","modified_gmt":"2026-05-10T06:33:19","slug":"fasting-morning","status":"publish","type":"post","link":"https:\/\/matsuhealth.com\/zh\/fasting-morning\/","title":{"rendered":"\u65ad\u98df\u540e\u65e9\u6668\u4e00\u676f\u63d0\u5347\u4ee3\u8c22\uff01\u6700\u5927\u5316\u71c3\u8102\u7684\u6700\u4f73\u65b9\u6cd5"},"content":{"rendered":"<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">\u30de\u30c4<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u4f60\u77e5\u9053\u5417\uff1f\u65ad\u98df\u540e\u7b2c\u4e00\u676f\u559d\u4ec0\u4e48\uff0c\u51b3\u5b9a\u4e86\u4f60\u7684\u4ee3\u8c22\u6fc0\u6d3b\u6709\u591a\u597d\uff01\u6b63\u786e\u7684\u7b2c\u4e00\u53e3\u53ef\u4ee5\u5ef6\u957f\u71c3\u8102\u2014\u2014\u9519\u8bef\u7684\u4e00\u53e3\u53ef\u4ee5\u7acb\u523b\u8ba9\u5b83\u505c\u6b62\uff01<\/div>\n<\/div>\n<h2>\u4e3a\u4ec0\u4e48\u65ad\u98df\u540e\u7684\u7b2c\u4e00\u676f\u996e\u6599\u6bd4\u4f60\u60f3\u8c61\u7684\u66f4\u91cd\u8981<\/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\/04\/fasting-morning-zh-img1.jpg\" alt=\"morning water lemon healthy drink glass\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by Arina Krasnikova \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<h3>16\u5c0f\u65f6\u4ee5\u4e0a\u65ad\u98df\u540e\u4f60\u7684\u8eab\u4f53\u72b6\u6001<\/h3>\n<p>\u7ecf\u8fc7\u4e00\u591c\u65ad\u98df\uff0c\u4f60\u7684\u8eab\u4f53\u5df2\u51e0\u4e4e\u8017\u5c3d\u4e86\u7cd6\u539f\uff08\u50a8\u5b58\u7684\u7cd6\u5206\uff09\u3002<\/p>\n<p>\u5b83\u5df2\u5207\u6362\u5230\u71c3\u8102\u6a21\u5f0f\uff0c\u4f9d\u8d56\u8102\u80aa\u4ea7\u751f\u7684\u916e\u4f53\u4f5c\u4e3a\u71c3\u6599\u3002<\/p>\n<p>\u4f60\u7684\u8eab\u4f53\u5bf9<span class=\"marker-thickYellow\"><strong>\u4f60\u6700\u5148\u6444\u5165\u7684\u4efb\u4f55\u4e1c\u897f\u90fd\u5f02\u5e38\u654f\u611f<\/strong><\/span>\u2014\u2014\u8425\u517b\u7d20\u5438\u6536\u66f4\u5feb\uff0c\u8840\u7cd6\u5bf9\u5176\u53cd\u5e94\u4e5f\u6bd4\u4e00\u5929\u4e2d\u5176\u4ed6\u4efb\u4f55\u65f6\u95f4\u66f4\u5267\u70c8\u3002<\/p>\n<h3>\u9519\u8bef\u7684\u996e\u6599\u5982\u4f55\u7834\u574f\u4f60\u7684\u65ad\u98df<\/h3>\n<p>\u9192\u6765\u540e\u7acb\u5373\u559d\u542b\u7cd6\u996e\u6599\u2014\u2014\u5373\u4f7f\u662f\u6a59\u6c41\u6216\u679c\u6614\u8fd9\u6837&#8221;\u5065\u5eb7&#8221;\u7684\u9009\u62e9\u2014\u2014\u90fd\u4f1a\u5f15\u53d1\u7acb\u5373\u7684\u80f0\u5c9b\u7d20\u5cf0\u503c\u3002<\/p>\n<p><span class=\"marker-thickPink\"><strong>\u80f0\u5c9b\u7d20\u5cf0\u503c\u4f1a\u7acb\u5373\u505c\u6b62\u71c3\u8102\uff0c\u7ed3\u675f\u4f60\u7684\u4ee3\u8c22\u65ad\u98df\u72b6\u6001\u3002<\/strong><\/span><\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">\u30de\u30c4<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u65ad\u98df\u4e2d\u7684\u8eab\u4f53\u5c31\u50cf\u6d77\u7ef5\u2014\u2014\u5b83\u5438\u6536\u4e00\u5207\u66f4\u5feb\u901f\u3002\u8fd9\u5c31\u662f\u7b2c\u4e00\u676f\u996e\u6599\u5982\u6b64\u5f3a\u5927\u7684\u539f\u56e0\uff01\u8ba9\u5b83\u4e3a\u4f60\u7684\u4ee3\u8c22\u5de5\u4f5c\uff0c\u800c\u4e0d\u662f\u5bf9\u6297\u5b83\uff01<\/div>\n<\/div>\n<h2>\u6700\u5927\u5316\u71c3\u8102\u76843\u6b3e\u6700\u4f73\u6668\u95f4\u996e\u54c1<\/h2>\n<h3>#1\uff1a\u5ba4\u6e29\u6c34\uff08\u6216\u6e29\u6c34\uff09<\/h3>\n<p>\u65ad\u98df\u540e\uff0c\u6c34\u662f\u7406\u60f3\u7684\u7b2c\u4e00\u676f\u996e\u6599\uff0c\u6bcb\u5eb8\u7f6e\u7591\u3002<\/p>\n<p>\u572816\u5c0f\u65f6\u4ee5\u4e0a\u6ca1\u6709\u6db2\u4f53\u540e\uff0c\u4f60\u7684\u8eab\u4f53\u5df2\u7ecf\u8131\u6c34\u3002\u5728\u505a\u4efb\u4f55\u5176\u4ed6\u4e8b\u60c5\u4e4b\u524d\uff0c\u6162\u6162\u559d200-300ml\u5ba4\u6e29\u6216\u6e29\u6c34\u3002<\/p>\n<p>\u8fd9\u80fd\u6e29\u548c\u5730\u6fc0\u6d3b\u6d88\u5316\uff0c\u4fc3\u8fdb\u8840\u6db2\u5faa\u73af\uff0c\u4e3a\u4ee3\u8c22\u542f\u52a8\u505a\u597d\u51c6\u5907\uff0c\u540c\u65f6\u4e0d\u4e2d\u65ad\u71c3\u8102\u72b6\u6001\u3002<\/p>\n<h3>#2\uff1a\u67e0\u6aac\u6c34\uff08\u6c34+\u65b0\u9c9c\u67e0\u6aac\u6c41\uff09<\/h3>\n<p>\u5728\u6c34\u4e2d\u52a0\u5165\u51e0\u6ef4\u65b0\u9c9c\u67e0\u6aac\u662f\u65ad\u98df\u4e2d\u6700\u53d7\u6b22\u8fce\u7684\u6668\u95f4\u4e60\u60ef\u4e4b\u4e00\u3002<\/p>\n<p>\u67e0\u6aac\u4e2d\u7684\u67e0\u6aac\u9178\u53ef\u523a\u6fc0\u6d88\u5316\u9176\u7684\u4ea7\u751f\uff0c\u5e2e\u52a9\u4ee3\u8c22\u66f4\u6709\u6548\u5730\u542f\u52a8\u3002<\/p>\n<p><span class=\"marker-thickPink\"><strong>\u5173\u952e\uff1a\u4f7f\u7528\u65e0\u7cd6\u7684\u65b0\u9c9c\u67e0\u6aac\u6c41\u3002<\/strong><\/span>\u5e02\u552e\u67e0\u6aac\u996e\u6599\u901a\u5e38\u542b\u6709\u4f1a\u5f15\u53d1\u8840\u7cd6\u98d9\u5347\u7684\u7cd6\u5206\u3002<\/p>\n<h3>#3\uff1a\u9ed1\u5496\u5561<\/h3>\n<p>\u9ed1\u5496\u5561\uff08\u65e0\u7cd6\u3001\u65e0\u5976\uff09\u5728\u95f4\u6b47\u6027\u65ad\u98df\u4e16\u754c\u4e2d\u5907\u53d7\u63a8\u5d07\uff0c\u7406\u7531\u5145\u5206\u3002<\/p>\n<p>\u5496\u5561\u56e0\u53ef\u523a\u6fc0\u8102\u89e3\u2014\u2014\u5c06\u50a8\u5b58\u7684\u8102\u80aa\u5206\u89e3\u4e3a\u80fd\u91cf\u2014\u2014\u6709\u6548\u5ef6\u957f\u4f60\u7684\u71c3\u8102\u7a97\u53e3\u3002<\/p>\n<p>\u5728\u6c34\u4e4b\u540e\u559d1-2\u676f\uff0c\u800c\u4e0d\u662f\u4ee3\u66ff\u6c34\uff0c\u56e0\u4e3a\u5496\u5561\u6709\u5229\u5c3f\u4f5c\u7528\u3002<\/p>\n<h2>\u65ad\u98df\u540e\u5e94\u907f\u514d\u7684\u65e9\u6668\u996e\u6599\u8bef\u533a<\/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\/04\/fasting-morning-zh-img2.jpg\" alt=\"coffee black morning healthy lifestyle\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by Jack Sparrow \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<h3>\u751c\u996e\u6599\u4f1a\u7acb\u5373\u7834\u574f\u4f60\u7684\u71c3\u8102\u72b6\u6001<\/h3>\n<p>\u6a59\u6c41\u3001\u679c\u6614\u3001\u52a0\u7cd6\u62ff\u94c1\u2014\u2014\u5373\u4f7f\u662f&#8221;\u5929\u7136&#8221;\u542b\u7cd6\u996e\u6599\uff0c\u5728\u65ad\u98df\u540e\u4e5f\u4f1a\u7acb\u5373\u5f15\u53d1\u80f0\u5c9b\u7d20\u5cf0\u503c\u3002<\/p>\n<p><span class=\"marker-thickBlue\"><strong>\u6c34\u679c\u662f\u5065\u5eb7\u7684\u2014\u2014\u4f46\u5728\u7a7a\u8179\u65ad\u98df\u72b6\u6001\u4e0b\uff0c\u5373\u4f7f\u662f\u6c34\u679c\u7cd6\u5206\u4e5f\u4f1a\u5feb\u901f\u5438\u6536\u5e76\u4f7f\u8840\u7cd6\u5347\u9ad8\u3002<\/strong><\/span><\/p>\n<h3>\u86cb\u767d\u7c89\uff1a\u65f6\u673a\u5f88\u91cd\u8981<\/h3>\n<p>\u86cb\u767d\u8d28\u786e\u5b9e\u4f1a\u89e6\u53d1\u4e00\u4e9b\u80f0\u5c9b\u7d20\u5206\u6ccc\uff0c\u6240\u4ee5\u521a\u9192\u6765\u5c31\u559d\u86cb\u767d\u7c89\u4ece\u6280\u672f\u4e0a\u8bb2\u4f1a\u7ed3\u675f\u65ad\u98df\u72b6\u6001\u3002<\/p>\n<p>\u5c06\u86cb\u767d\u8d28\u4fdd\u7559\u5230\u6c34\u548c\u5496\u5561\u4f8b\u884c\u7a0b\u5e8f\u4e4b\u540e\uff0c\u5728\u4f60\u7684\u8fdb\u98df\u7a97\u53e3\u5185\u3002<\/p>\n<div class=\"balloon\">\n<figure class=\"balloon__img balloon__img-left\">\n<div><\/div><figcaption class=\"balloon__name\">\u30de\u30c4<\/figcaption><\/figure>\n<div class=\"balloon__text balloon__text-right\">\u679c\u6614\u548c\u679c\u6c41\u770b\u4f3c\u5065\u5eb7\uff0c\u4f46\u8fd9\u662f\u6211\u89c1\u8fc7\u7684\u65ad\u98df\u8005\u65e9\u4e0a\u6700\u5e38\u72af\u7684\u9519\u8bef\uff01\u5b83\u4eec\u6084\u6084\u5730\u62b9\u53bb\u4e86\u6570\u5c0f\u65f6\u7684\u71c3\u8102\u8fdb\u5c55\uff01<\/div>\n<\/div>\n<h2>\u63d0\u5347\u4ee3\u8c22\u7684\u5b8c\u6574\u65e9\u6668\u996e\u54c1\u987a\u5e8f<\/h2>\n<div class=\"ep-box bgc-VPturquoise\">\n<ol>\n<li><span class=\"marker-thickYellow\"><strong>\u5ba4\u6e29\u6c34\uff08200\u2013300ml\uff09<\/strong><\/span>\u2014\u2014\u8865\u6c34\uff0c\u6e29\u548c\u6fc0\u6d3b\u6d88\u5316<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u67e0\u6aac\u6c34\uff08\u65e0\u7cd6\uff09<\/strong><\/span>\u2014\u2014\u523a\u6fc0\u6d88\u5316\u9176\uff0c\u8865\u5145\u7ef4\u751f\u7d20C<\/li>\n<li><span class=\"marker-thickYellow\"><strong>\u9ed1\u5496\u5561\u6216\u7eff\u8336<\/strong><\/span>\u2014\u2014\u5ef6\u957f\u71c3\u8102\uff0c\u63d0\u5347\u4e13\u6ce8\u529b<\/li>\n<\/ol>\n<\/div>\n<p>\u5728\u7528\u9910\u524d\u9075\u5faa\u8fd9\u4e2a\u987a\u5e8f\uff0c\u53ef\u4ee5\u5ef6\u957f\u71c3\u8102\u7a97\u53e3\uff0c\u6e29\u548c\u6fc0\u6d3b\u4ee3\u8c22\uff0c\u5e76\u4ee5\u7a33\u5b9a\u7684\u8840\u7cd6\u5f00\u59cb\u65b0\u7684\u4e00\u5929\u3002<\/p>\n<div class=\"ep-box bgc-VPturquoise\">\n<p>\u25bc \u76f8\u5173\u6587\u7ae0<\/p>\n<ul>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/if-fasting\/\">16:8\u95f4\u6b47\u6027\u65ad\u98df\u5b8c\u6574\u6307\u5357<\/a><\/li>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/fasting-first-meal\/\">\u65ad\u98df\u540e\u7a33\u5b9a\u8840\u7cd6\u7684\u6700\u4f73\u7b2c\u4e00\u9910<\/a><\/li>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/fasting-drinks\/\">\u65ad\u98df\u671f\u95f4\u559d\u4ec0\u4e48\uff1a\u5b8c\u6574\u6307\u5357<\/a><\/li>\n<li><a href=\"https:\/\/matsuhealth.com\/zh\/fasting-skip-breakfast\/\">\u4e0d\u5403\u65e9\u9910vs.\u65e9\u70b9\u5403\u665a\u9910\uff1a\u54ea\u4e2a\u66f4\u5bb9\u6613\u575a\u6301\u65ad\u98df\uff1f<\/a><\/li>\n<\/ul>\n<\/div>\n<h2>\u5e38\u89c1\u95ee\u9898<\/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\/04\/fasting-morning-zh-img3.jpg\" alt=\"healthy morning routine woman fitness\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by Kirill Lazarev \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<h3>\u9ed1\u5496\u5561\u4f1a\u6253\u7834\u65ad\u98df\u5417\uff1f<\/h3>\n<p>\u4e0d\u4f1a\u3002\u9ed1\u5496\u5561\uff08\u65e0\u7cd6\u3001\u65e0\u5976\uff09\u51e0\u4e4e\u4e0d\u542b\u5361\u8def\u91cc\uff0c\u4e0d\u4f1a\u663e\u8457\u63d0\u5347\u80f0\u5c9b\u7d20\uff0c\u88ab\u5e7f\u6cdb\u8ba4\u4e3a\u4e0e\u95f4\u6b47\u6027\u65ad\u98df\u76f8\u5bb9\u3002<\/p>\n<h3>\u67e0\u6aac\u6c34\u4f1a\u6253\u7834\u65ad\u98df\u5417\uff1f<\/h3>\n<p>\u6c34\u4e2d\u52a0\u51e0\u6ef4\u65b0\u9c9c\u67e0\u6aac\u6c41\u542b\u7cd6\u91cf\u63a5\u8fd1\u96f6\uff0c\u4e0d\u4f1a\u6253\u7834\u65ad\u98df\u3002\u907f\u514d\u542b\u6709\u6dfb\u52a0\u7cd6\u7684\u5546\u4e1a\u67e0\u6aac\u996e\u6599\u3002<\/p>\n<h3>\u65ad\u98df\u540e\u5e94\u8be5\u559d\u591a\u5c11\u6c34\uff1f<\/h3>\n<p>\u9192\u6765\u540e\u7acb\u5373\u559d200-300ml\u3002\u4e0a\u5348\u603b\u5171\u559d1.5-2\u5347\u3002<\/p>\n<h3>\u7eff\u8336\u6bd4\u5496\u5561\u66f4\u9002\u5408\u65ad\u98df\u5417\uff1f<\/h3>\n<p>\u4e24\u8005\u90fd\u5f88\u51fa\u8272\u3002\u5496\u5561\u63d0\u4f9b\u66f4\u5f3a\u7684\u4ee3\u8c22\u63d0\u5347\uff1b\u7eff\u8336\u63d0\u4f9b\u66f4\u6e29\u548c\u6301\u7eed\u7684\u80fd\u91cf\uff0c\u80c3\u90e8\u523a\u6fc0\u8f83\u5c11\u3002<\/p>\n<h3>\u65e9\u6668\u7684\u6c34\u91cc\u53ef\u4ee5\u52a0\u4ec0\u4e48\uff1f<\/h3>\n<p>\u4e00\u5c0f\u64ae\u5929\u7136\u76d0\u6216\u51e0\u6ef4\u65b0\u9c9c\u67e0\u6aac\u6c41\u662f\u65ad\u98df\u5b89\u5168\u7684\u6dfb\u52a0\u7269\u3002<\/p>\n<h2>\u4f60\u7684\u7b80\u5355\u65ad\u98df\u540e\u6668\u95f4\u4f8b\u884c\u7a0b\u5e8f\u2014\u2014\u4eca\u5929\u5c31\u5f00\u59cb<\/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\/04\/fasting-morning-zh-img4.jpg\" alt=\"green tea morning healthy breakfast drink\" \/><figcaption style=\"font-size:8px;color:#999999;\">Photo by Connor Scott McManus \/ Pexels<\/figcaption><\/figure>\n<\/p>\n<div class=\"ep-box bgc-VPgreen\">\n<ol>\n<li>\u9192\u6765\u65f6\uff1a<span class=\"marker-thickYellow\"><strong>\u5ba4\u6e29\u6c34\uff0c200\u2013300ml<\/strong><\/span><\/li>\n<li>10\u5206\u949f\u540e\uff1a<span class=\"marker-thickYellow\"><strong>\u67e0\u6aac\u6c34\uff08\u65b0\u9c9c\u67e0\u6aac\uff0c\u65e0\u7cd6\uff09<\/strong><\/span><\/li>\n<li>30\u5206\u949f\u540e\uff1a<span 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