{"id":67,"date":"2021-01-24T17:59:13","date_gmt":"2021-01-24T17:59:13","guid":{"rendered":"https:\/\/codetofreedom.com\/?p=67"},"modified":"2021-02-15T12:36:41","modified_gmt":"2021-02-15T12:36:41","slug":"voordelen-periodiek-vasten-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/codetofreedom.com\/zh\/%e5%a5%bd%e5%a4%84-%e9%97%b4%e6%ad%87%e7%a6%81%e9%a3%9f-%e9%97%b4%e6%ad%87%e7%a6%81%e9%a3%9f\/","title":{"rendered":"\u95f4\u6b47\u6027\u7981\u98df\uff1a\u95f4\u6b47\u6027\u7981\u98df\u76847\u79cd\u516c\u8ba4\u597d\u5904"},"content":{"rendered":"

\u95f4\u6b47\u6027\u7981\u98df\u4e0d\u53ea\u662f\u51cf\u80a5\u7684\u4e00\u79cd\u65b9\u6cd5\u3002\u901a\u8fc7\u51cf\u5c11\u8fdb\u98df\u65f6\u95f4\uff0c\u53ef\u4ee5\u51cf\u7f13\u8870\u8001\uff0c\u964d\u4f4e\u5fc3\u8840\u7ba1\u75be\u75c5\u98ce\u9669\u5e76\u6539\u5584\u7761\u7720\u8d28\u91cf\u3002\u7ee7\u7eed\u8bfb\u4ee5\u83b7\u53d6\u66f4\u591a\u4fe1\u606f\u3002<\/p>\n\n\n\n

\u4ec0\u4e48\u662f\u95f4\u6b47\u6027\u7981\u98df\uff1f<\/h2>\n\n\n\n

Intermittent fasting – periodes van vrijwillige onthouding van eten en drinken – is een brede term die op veel verschillende praktijken kan worden toegepast. Dit type dieet heeft veel boeken gestimuleerd en heeft de afgelopen jaren veel aandacht gekregen, aangezien studies (meestal bij dieren) hebben aangetoond dat het het risico op verschillende ziekten kan verminderen en ook gewichtsverlies kan bevorderen. Verder aanvullend onderzoek, waaronder ook \u4e00\u4e2a\u5c0f\u4e66\u623f<\/a> \u65ad\u65ad\u7eed\u7eed\u5730\u7981\u98df\u7684\u56db\u5206\u4e4b\u4e09\u7684\u4eba\u8868\u660e\uff0c\u95f4\u6b47\u6027\u7981\u98df\u4e5f\u53ef\u80fd\u6709\u52a9\u4e8e\u4fc3\u8fdb\u65b0\u9648\u4ee3\u8c22\u3002<\/p>\n\n\n\n

De meest populaire benadering van periodiek vasten is de 16:8-benadering, die 16 uur per dag vasten vereist; je eet bijvoorbeeld tussen 11.30 uur en 19.30 uur. Een andere versie, alternate-day fasting (ADF), wisselt periodes van 24 uur vasten (die eigenlijk zeer beperkte di\u00ebten met slechts 500 calorie\u00ebn zijn) af met dagen van vrij eten. De 5:2-benadering beperkt het vasten tot slechts twee dagen per week, terwijl het Warrior-dieet volgt op een vasten van 20 uur met \u00e9\u00e9n grote maaltijd die ’s nachts wordt geconsumeerd. <\/p>\n\n\n\n

\u95f4\u6b47\u6027\u7981\u98df\u6bd4\u4f20\u7edf\u996e\u98df\u66f4\u5bb9\u6613\u7ef4\u6301<\/h2>\n\n\n\n

\u7814\u7a76\u8868\u660e\uff0c\u8ba1\u7b97\u5361\u8def\u91cc\u548c\u9650\u5236\u996e\u98df\u9009\u62e9\u4f1a\u5f15\u8d77\u538b\u529b\u5e76\u589e\u52a0\u76ae\u8d28\u9187\u7684\u4ea7\u751f\uff0c\u8fdb\u800c\u5bfc\u81f4\u996e\u98df\u653e\u5f03\uff0c\u532e\u4e4f\uff0c\u65e0\u8282\u5236\u7684\u6e34\u671b\u548c\u4f53\u91cd\u589e\u52a0\u3002\u9002\u5e94\u95f4\u6b47\u6027\u7981\u98df\uff08\u4e00\u79cd\u8ba1\u5212\u7684\u996e\u98df\u548c\u7981\u98df\u65b9\u6cd5\uff09\u4e25\u683c\u53d6\u51b3\u4e8e\u65f6\u95f4\u3002\u5728\u51cf\u80a5\u65b9\u9762\uff0c\u6709\u4e9b\u4eba\u5e0c\u671b\u83b7\u5f97\u66f4\u5927\u7684\u7075\u6d3b\u6027\u3002<\/p>\n\n\n\n

“Ze willen niet elke dag van de week aan een dieet denken en verliezen hun motivatie na een bepaalde periode van caloriebeperking.”<\/p><\/blockquote><\/figure>\n\n\n\n

\u95f4\u6b47\u6027\u7981\u98df\u53ef\u957f\u671f\u4fdd\u6301\u4f53\u91cd<\/h2>\n\n\n\n

\u5b9a\u671f\u7a7a\u8179\u996e\u98df\u53ef\u4ee5\u4f7f\u957f\u671f\u4fdd\u6301\u4f53\u91cd\u51cf\u8f7b\u53d8\u5f97\u66f4\u5bb9\u6613\u3002\u4e00\u9879\u9488\u5bf940\u4e2a\u80a5\u80d6\u6210\u5e74\u4eba\u7684\u5206\u4e3a\u4e24\u90e8\u5206\u7684\u7814\u7a76\u53d1\u8868\u4e8e 2016\u5e74\u751f\u7406\u5b66\u524d\u6cbf<\/a>\uff0c\u5c06\u9ad8\u86cb\u767d\uff0c\u4f4e\u70ed\u91cf\uff0c\u95f4\u6b47\u6027\u7684\u7a7a\u8179\u996e\u98df\u4e0e\u4f20\u7edf\u7684\u6709\u76ca\u4e8e\u5fc3\u810f\u5065\u5eb7\u7684\u996e\u98df\u8fdb\u884c\u4e86\u6bd4\u8f83\u3002\u7ed3\u679c\u8868\u660e\uff0c\u5c3d\u7ba1\u53d1\u73b0\u4e24\u79cd\u996e\u98df\u5728\u964d\u4f4e\u4f53\u91cd\u6307\u6570\uff08BMI\uff09\u548c\u8840\u8102\uff08\u8102\u80aa\u9178\u548c\u80c6\u56fa\u9187\uff09\u65b9\u9762\u5747\u53d6\u5f97\u4e86\u6210\u529f\uff0c\u4f46\u95f4\u6b47\u6027\u7981\u98df\u7684\u996e\u98df\u5728\u964d\u4f4e\u4e00\u5e74\u540e\u7684\u4f53\u91cd\u589e\u52a0\u65b9\u9762\u5177\u6709\u4f18\u52bf\u3002 <\/p>\n\n\n\n

\u95f4\u6b47\u6027\u7981\u98df\u53ef\u4ee5\u5e2e\u52a9\u6709\u7cd6\u5c3f\u75c5\u98ce\u9669\u7684\u4eba<\/h2>\n\n\n\n

\u6839\u636e\u75be\u75c5\u63a7\u5236\u4e0e\u9884\u9632\u4e2d\u5fc3\uff08CDC\uff09\u7684\u6570\u636e\uff0c\u7f8e\u56fd\u67098410\u4e07\u4eba\u60a3\u6709\u7cd6\u5c3f\u75c5\u524d\u671f\u75be\u75c5\uff0c\u5982\u679c\u4e0d\u53ca\u65f6\u6cbb\u7597\uff0c\u901a\u5e38\u4f1a\u57285\u5e74\u5185\u5bfc\u81f42\u578b\u7cd6\u5c3f\u75c5\u3002\u98df\u7269\u53ef\u4ee5\u5e2e\u52a9\u62b5\u62972\u578b\u7cd6\u5c3f\u75c5\u3002 \u3002 <\/p>\n\n\n\n

“Als je afvalt, word je gevoeliger voor insuline. Het verlaagt de bloedsuikerspiegel.”<\/p><\/blockquote><\/figure>\n\n\n\n

\u5f53\u6211\u4eec\u8fdb\u98df\u65f6\uff0c\u6211\u4eec\u7684\u8eab\u4f53\u5c06\u80f0\u5c9b\u7d20\u91ca\u653e\u5230\u8840\u6db2\u4e2d\u4ee5\u4e3a\u7ec6\u80de\u63d0\u4f9b\u80fd\u91cf\uff0c\u4f46\u662f\u90a3\u4e9b\u60a3\u6709\u7cd6\u5c3f\u75c5\u7684\u4eba\u5219\u5177\u6709\u80f0\u5c9b\u7d20\u62b5\u6297\u529b\uff0c\u8fd9\u610f\u5473\u7740\u4ed6\u4eec\u7684\u8840\u7cd6\u4fdd\u6301\u9ad8\u6c34\u5e73\u3002\u95f4\u6b47\u6027\u7981\u98df\u53ef\u4ee5\u5e2e\u52a9\u60a3\u6709\u7cd6\u5c3f\u75c5\u7684\u4eba\uff0c\u56e0\u4e3a\u5b83\u51cf\u5c11\u4e86\u4eba\u4f53\u4ea7\u751f\u80f0\u5c9b\u7d20\u7684\u9700\u6c42\u3002 <\/p>\n\n\n\n

“Als je pre-diabetisch bent of als je in de familie diabetes hebt gehad, kan dit dieet nuttig zijn.”<\/p><\/blockquote><\/figure>\n\n\n\n

\u7814\u7a76\u663e\u793a\u51fa\u652f\u6301\u8fd9\u4e9b\u4e3b\u5f20\u7684\u4ee4\u4eba\u9f13\u821e\u7684\u7ed3\u679c\uff1a2017\u5e74\u53d1\u8868\u5728\u300a\u7ec6\u80de\u300b\u6742\u5fd7\u4e0a\u7684\u4e00\u9879\u7814\u7a76\u53d1\u73b0\uff0c\u6a21\u4eff\u7981\u98df\u5468\u671f\u7684\u996e\u98df\u53ef\u4ee5\u6062\u590d\u80f0\u5c9b\u7d20\u5206\u6ccc\uff0c\u5e76\u4e14\u5728\u5177\u6709\u8fd9\u79cd\u4f5c\u7528\u7684\u5c0f\u9f20\u4e2d\u4ea7\u751f\u65b0\u7684\u4ea7\u751f\u80f0\u5c9b\u7d20\u7684\u80f0\u5c9b\u03b2\u7ec6\u80de\uff0c\u53ef\u4ee5\u4fc3\u8fdb1\u578b\u548c2\u578b\u7cd6\u5c3f\u75c5\u3002 2\u7cd6\u5c3f\u75c5\u3002\u5c3d\u7ba1\u8fd8\u6709\u5f85\u505a\u8fdb\u4e00\u6b65\u7684\u7814\u7a76\uff0c\u4f46\u5bf9\u4eba\u7c7b\u7ec6\u80de\u6837\u54c1\u7684\u65e9\u671f\u7814\u7a76\u8868\u660e\u4e86\u7c7b\u4f3c\u7684\u6f5c\u529b\u3002<\/p>\n\n\n\n

\u95f4\u6b47\u6027\u7981\u98df\u6709\u52a9\u4e8e\u540c\u6b65\u60a8\u7684\u751f\u7269\u8282\u5f8b\u5e76\u62b5\u6297\u4ee3\u8c22\u6027\u75be\u75c5<\/h2>\n\n\n\n

\u60a8\u7684\u663c\u591c\u8282\u5f8b\uff0c\u4e5f\u79f0\u4e3a\u751f\u7269\u8282\u5f8b\u6216\u7761\u7720-\u89c9\u9192\u8282\u5f8b\uff0c\u662f\u60a8\u7684\u5185\u90e8\u65f6\u949f\u548c\u81ea\u7136\u7cfb\u7edf\uff0c\u53ef\u8c03\u828224\u5c0f\u65f6\u5185\u7684\u55dc\u7761\u548c\u6e05\u9192\u611f\u3002 2017\u5e74\u300a\u8425\u517b\u5e74\u5ea6\u8bc4\u8bba\u300b\u4e0a\u53d1\u8868\u7684\u7814\u7a76\u8868\u660e\uff0c\u95f4\u6b47\u6027\u7981\u98df\u53ef\u4ee5\u5e2e\u52a9\u6211\u4eec\u7ef4\u6301\u4eba\u4f53\u7684\u663c\u591c\u8282\u5f8b\uff0c\u5e76\u6709\u52a9\u4e8e\u6211\u4eec\u7684\u65b0\u9648\u4ee3\u8c22\u3002\u7761\u524d\u5403\u67d0\u4e9b\u98df\u7269\u4e5f\u4e0e\u4f53\u91cd\u589e\u52a0\u548c\u7761\u7720\u969c\u788d\u6709\u5173\uff0c\u7279\u522b\u662f\u5982\u679c\u5b83\u4eec\u5f15\u8d77\u80c3\u9178\u5012\u6d41\u3002 <\/p>\n\n\n\n

\"\u95f4\u6b47\u6027\u7981\u98df\u6709\u52a9\u4e8e\u540c\u6b65\u60a8\u7684\u751f\u7269\u8282\u5f8b\u5e76\u62b5\u6297\u4ee3\u8c22\u6027\u75be\u75c5\"
\u95f4\u6b47\u6027\u7981\u98df\u6709\u52a9\u4e8e\u540c\u6b65\u60a8\u7684\u751f\u7269\u8282\u5f8b\u5e76\u62b5\u6297\u4ee3\u8c22\u6027\u75be\u75c5\uff08\u56fe<\/a>.)<\/figcaption><\/figure><\/div>\n\n\n\n

We weten dat de insulinegevoeligheid overdag toeneemt en dat we ’s nachts minder gevoelig zijn voor insuline – hetzelfde geldt voor de spijsvertering. Je vraagt je af of ’s avonds eten werkt tegen onze biologische klok. Als je je bioritme wilt eren, moet je eerder naar bed gaan en slapen, zodat het lichaam zichzelf kan herstellen.<\/p>\n\n\n\n

\u95f4\u6b47\u6027\u7981\u98df\u53ef\u4ee5\u964d\u4f4e\u60a3\u5fc3\u8840\u7ba1\u75be\u75c5\u7684\u98ce\u9669<\/h2>\n\n\n\n

In de Verenigde Staten alleen al sterven volgens de CDC ongeveer 610.000 mensen aan hartaandoeningen – dat is \u00e9\u00e9n op de vier sterfgevallen. Je kunt jouw risico op hartaandoeningen verminderen door een gezonde levensstijl te volgen: goed eten, sporten, niet roken en alcoholgebruik beperken. Onderzoek toont ook aan dat intermittent fasting kan helpen. <\/p>\n\n\n\n

“Als je elke dag calorie\u00ebn beperkt, verbetert dit het cardiovasculaire risico, de bloedglucoseregulatie en de insulineresistentie”.<\/p><\/blockquote><\/figure>\n\n\n\n

\u5728\u4e00\u9879\u9488\u5bf932\u4f4d\u6210\u5e74\u4eba\u7684\u5c0f\u578b\u7814\u7a76\u4e2d\uff0c\u8be5\u7814\u7a76\u53d1\u8868\u5728 2013\u5e74\u8425\u517b\u671f\u520a<\/a>\uff0c\u6bcf\u9694\u4e00\u5929\u7981\u98df\u4f1a\u5bfc\u81f4\u4f53\u91cd\u51cf\u8f7b\u548c\u5fc3\u8840\u7ba1\u75be\u75c5\uff0c\u5305\u62ec\u6539\u5584LDL\u80c6\u56fa\u9187\u548c\u4e09\u9170\u7518\u6cb9\u6d53\u5ea6\u3002 <\/p>\n\n\n\n

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\u95f4\u6b47\u6027\u7981\u98df\u53ef\u4ee5\u51cf\u7f13\u8870\u8001\u8fc7\u7a0b<\/h2>\n\n\n\n

\u7814\u7a76\u8868\u660e\uff0c\u95f4\u6b47\u6027\u7981\u98df\u7684\u597d\u5904\u53ef\u4ee5\u6a21\u4eff\u4f4e\u70ed\u91cf\u996e\u98df\u7684\u6548\u679c\uff0c\u8fd9\u5bf9\u62b5\u6297\u8870\u8001\u5f88\u6709\u597d\u5904\u3002\u53d1\u8868\u5728\u6742\u5fd7\u4e0a\u7684\u4e00\u9879\u7814\u7a76 2014\u5e74\u7684\u7ec6\u80de\u4ee3\u8c22<\/a> \u53d1\u73b0\u7981\u98df\u53ef\u4ee5\u51cf\u7f13\u8870\u8001\uff0c\u5e76\u6709\u52a9\u4e8e\u9884\u9632\u548c\u6cbb\u7597\u75be\u75c5\u3002\u7ed3\u679c\u8868\u660e\uff0c\u7981\u98df\u4f1a\u89e6\u53d1\u9002\u5e94\u6027\u7ec6\u80de\u5e94\u6fc0\u53cd\u5e94\uff0c\u4ece\u800c\u5177\u6709\u66f4\u597d\u7684\u5e94\u5bf9\u66f4\u591a\u538b\u529b\u548c\u62b5\u6297\u75be\u75c5\u7684\u80fd\u529b\u3002 <\/p>\n\n\n\n

\u4f4e\u70ed\u91cf\u996e\u98df\u4f1a\u589e\u52a0\u7ebf\u7c92\u4f53\u538b\u529b\uff0c\u5e76\u4e14\u6709\u76ca\u4e8e\u6297\u8870\u8001\u3002\u7ebf\u7c92\u4f53\uff08\u6211\u4eec\u7ec6\u80de\u7684\u52a8\u529b\u6e90\uff09\u5de5\u4f5c\u5f97\u8d8a\u597d\uff0c\u60a8\u7684\u8eab\u4f53\u4e5f\u5c31\u8d8a\u597d\u3002<\/p>\n\n\n\n

\u95f4\u6b47\u6027\u7981\u98df\u53ef\u7528\u4e8e\u4e0d\u540c\u7c7b\u578b\u7684\u76ee\u6807<\/h2>\n\n\n\n

Het periodiek vasten kan de grootste voordelen opleveren voor mensen met overgewicht, maar mensen die een plateau hebben bereikt met hun inspanningen om af te vallen, kunnen merken dat intermittent fasting hun metabolisme een vliegende start kan geven en kan helpen bij hun vooruitgang. Het kan ook gunstig zijn voor mensen met spijsverteringsproblemen. Als je merkt dat je spijsvertering ’s avonds traag verloopt of als je’ s nachts spijsverteringsproblemen hebt, kan eerder eten en ’s nachts vasten helpen.<\/p>\n\n\n\n

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\u95f4\u6b47\u6027\u7981\u98df\u5e76\u4e0d\u9002\u5408\u6bcf\u4e2a\u4eba<\/h2>\n\n\n\n

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\u8d44\u6599\u6765\u6e90\u5305\u62ecAbbeysKitchen\uff08\u94fe\u63a5<\/a>\uff09\uff0cScienceDirect\uff08\u94fe\u63a5<\/a>\uff09\uff0cTheHealthy\uff08\u94fe\u63a5<\/a>)<\/i><\/small><\/p>","protected":false},"excerpt":{"rendered":"

Periodiek vasten is meer dan alleen een manier om af te vallen. Door het tijdsbestek waarin je eet te verkleinen, kun je veroudering vertragen, het cardiovasculaire risico verlagen en de slaapkwaliteit verbeteren. Lees verder voor meer informatie. Wat is periodiek vasten? Intermittent fasting – periodes van vrijwillige onthouding van eten en drinken – is een […]<\/p>","protected":false},"author":1,"featured_media":639,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"tdm_status":"","tdm_grid_status":""},"categories":[4,5],"tags":[12,15,10,6,7,14,16,8,11,9,13],"_links":{"self":[{"href":"https:\/\/codetofreedom.com\/zh\/wp-json\/wp\/v2\/posts\/67"}],"collection":[{"href":"https:\/\/codetofreedom.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/codetofreedom.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/zh\/wp-json\/wp\/v2\/comments?post=67"}],"version-history":[{"count":27,"href":"https:\/\/codetofreedom.com\/zh\/wp-json\/wp\/v2\/posts\/67\/revisions"}],"predecessor-version":[{"id":537,"href":"https:\/\/codetofreedom.com\/zh\/wp-json\/wp\/v2\/posts\/67\/revisions\/537"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/zh\/wp-json\/wp\/v2\/media\/639"}],"wp:attachment":[{"href":"https:\/\/codetofreedom.com\/zh\/wp-json\/wp\/v2\/media?parent=67"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/codetofreedom.com\/zh\/wp-json\/wp\/v2\/categories?post=67"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/codetofreedom.com\/zh\/wp-json\/wp\/v2\/tags?post=67"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}