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延缓大脑衰老\n\n2024年，国际期刊《细胞代谢》上发表的一项研究显示，“5+2轻断食”和健康生活饮食可以减缓老年参与者的大脑衰老，并改善记忆力和执行功能。而且，“5+2轻断食”组的某些认知指标更有益。\n\n2. 改善负面情绪\n\n2024年，国际期刊《营养学前沿》上发表的一项研究发现，“隔日断食饮食法”能够显著改善肥胖或超重女性的经前综合征症状，例如情绪波动显著减轻、愤怒表达大幅减少，显著提升了参与者与健康相关的生活质量。\n[img:9269863393334395392]\n3. 或有助于抗癌\n\n2021年，国际期刊《癌症发现》上发表的一项临床研究发现，“模拟禁食饮食”可重塑癌症患者的新陈代谢和抗肿瘤免疫力，并且在全身和肿瘤水平都观察到理想的免疫调节效果。\n\n人民日报健康客户端资料图\n\n协和版“5+2轻断食”，\n\n每周饿2天\n\n如果觉得每月连续5天“模拟禁食”门槛偏高，也可以试试“5+2断食法”。简单来说，就是一周内5天正常饮食，另外不连续的2天进行低热量摄入（女性约500大卡\u002F天，男性约600大卡\u002F天）。这种模式相对灵活，更容易长期坚持。\n\n北京协和医院临床营养科主任医师陈伟2025年在接受媒体采访时提醒，坚持“5+2轻断食”方法，建议吃饱时适当运动、断食时充分休息。\n\n【协和版“5+2轻断食”食谱参考】↓↓\n\n科学保持饥饿感，\n\n一定记住这3点\n\n[img:9269863393430864384]1. 非断食日要健康饮食：非断食日应选择高蛋白、低GI、高膳食纤维和健康脂肪的食物。比如，全谷物、薯类、鱼虾、瘦肉、蔬菜、坚果等。\n\n2. 不能只断食不运动：仅靠断食不运动，可能导致肌肉流失、代谢率下降。结合力量训练和有氧运动，维持肌肉量，提升基础代谢。\n\n3. 断食并非适合所有人：孕妇、糖尿病患者、进食障碍患者、青少年等群体不宜尝试。其他人群如出现严重头晕、心悸、呕吐，仍贸然断食可能危害身体健康。所以，特殊人群应咨询临床医生和营养师。\n\n最后：\n\n在这个物质过剩的年代，真正的养生，不是往嘴里塞多贵的东西，而是懂得给身体做减法。适度留出空白，肠胃负担小了，代谢稳了，体态轻了，衰老的脚步也会放慢。愿我们在美食遍地的时代，拥有适度保持饥饿的智慧～\n\n如果你觉得这篇文章有帮助，欢迎“点赞”“转发”，一起练出“空腹力”，吃出好代谢，收获年轻状态！\n\n转自：人民日报健康客户端\n\n来源： 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