断食，“黑科技”？“神操作”？还是新时代“修仙技能”？
“断食”二字，相信大家并不陌生。
从字面上来说，就是啥！都！不！吃。
进一步来说，就是“修仙”：
吸收天地灵气，净化身体和心灵。
听起来是不是很扯？
可是当你听到：“科学断食，可两天瘦五斤” 类似的话时，
理智是否已经与你渐行渐远了？
那么不知道的朋友要问了：
“修仙，啊不！断食，究竟是什么？”
断食 Cleansing Diet
断食通常维持两至三天，一般会建议从6小时开始，慢慢“升级”。在断食期间任何有卡路里的食物都不可摄入（只能喝茶、水或喝咖啡），当然，入门选手可以喝带奶的咖啡或是卡路里较低的食物，并且每日喝2500到3000毫升的水。
它的基本原理就是让你的内脏得到一段时间的休息，并把这些内脏的毒素通过血液随着尿液排出。再加上几天不吃东西还可以顺便减个肥，听起来是不是无懈可击，一举多得？营养君刚听到的时候，也是蠢蠢欲动，不仅可以排毒，可以减肥，对于穷苦学生党来说，还可以省下“一笔巨款”。
Cleansing diet usually lasts for 2 to 3 days. You only drink 2500 ml - 3000 ml of water each day, without any calorie intake. The basic principle is to let your organs rest for a while, which helps to eliminate toxins through urine. Additionally, it results in weight loss. It seems like a great way right? Even I wanted to try it out immediately after hearing this.
但转念一想，就觉得事出有蹊跷。
说减肥吧，三天不吃东西，当然会瘦了！
说排毒把，这看不见摸不着的东西，如何判断是不是真的排毒了呢？
作为一名未来的营养师，居然也差点被骗了！
惭愧的同时，也觉得有必要提醒提醒大家！
你有毒吗？是什么毒？
你们是不是担心体内毒素太多会生病？是不是觉得排不出毒浑身上下都不通畅？那究竟什么是毒素呢？
毒素可以是食物带来的，身体形成的，环境带来的。食品里的残留农药，肉里的激素，加工产品的色素和防腐剂一样都不落下，我们每天都在摄入。
除了这些外来的“毒”，身体自身新陈代谢的产物也算是一种毒素。现在的环境污染日益严重，影响着整个食物链，饮用水，大气，这些毒素也都无法避免地进入到了人体。
那怎样才能做个“无毒人”呢？
很简单，只要没有生命体征的话，就“无毒”了！
相信大家也不想这么排毒吧。
换而言之，
只要你活着，只要新陈代谢，只要你喝水，只要你吃东西，
你就有毒！
Do you worry that much about toxins？Do you think they make you sick? Do you feel uncomfortable when you cannot get rid of those wastes in your body? But what is toxin/ waste on earth?
Waste can be intaken from food, body metabolism, and the environment. The pesticides left in food, hormones in meat, pigments and preservatives in processed food all go into our body with daily food intake. The products of metabolism are also counted as toxins. Now the pollution is gradually more severe, which influences the food chain, water, and air exposure. All of the toxins get infiltrated into the human body more or less, eventually.
Then how can you be toxin-free? Unless you are dead! You have waste in your body as long as you drink, eat, or metabolize.
为什么喝水可以排毒？
人体的60%是由水组成的。每天早上起床一杯水是公认的健康方式，因为这不光可以促进肠胃蠕动排出便便，还可以补充你夜间失去的水分。水在胃里只停留10分钟的时间，而一般的食物会停留好几个小时。水进入血液后，会最终流向肾脏，肾脏过滤后通过尿液排出毒素。多饮水可以促进新陈代谢，缩短粪便在肠道停留的时间，减少毒素的吸收，溶解水溶性的毒素。清晨饮水还能预防心脑血管疾病。
60% of human body is composited of water. Drinking a cup of water before eating in the morning is a healthy routine. It can not only enhance the movement of guts for defecation but also replenish the water you lost at night. Water only stays in your stomach for around 10 min while food staying there for a couple of hours. After water enters the blood, it goes to the kidney, which filtrates the blood and expels the wastes out. Drinking water accelerates metabolism, reduce the time that feces stay in the gut, decreases the absorption of toxins, and dissolve the toxins in the water. Drinking water as the first thing in the morning could also prevent cardiovascular diseases.
为什么营养君不建议尝试断食排毒？
从目前的有限的研究成果来看，断食排毒可以降低慢性病的发生率。不吃东西一段时间后可以暂时地减少血液中的胆固醇／脂肪／血压，也可能可以抗癌 (Ryan R, 2017)。但这些研究数据都只是从一个很小的样本库 （小于100人）中获取的，对于抗癌的说法，也只是在动物身上做过实验，而动物和人是有很大差距的，所以断食排毒的益处，营养君只能保持半信半疑的态度。
From limited research results, cleansing diet may decrease the risk of chronic disease. Fasting for a while could reduce blood cholesterol, triglycerides, and blood pressure temporarily. It may also have the function of anti-cancer. However, these research results are derived from a small number of human subjects (less than 100 people). The result of anticancer from animal researches. Animals and humans are so different that we cannot be convicted with the result of the research. Therefore, NutriPro has doubts about the benefits of the cleansing diet.
断食的危害
1- 极易反弹
几天不吃东西可以帮你快速减肥，问题是你坚持得了吗？大多数短期极速减肥且成功的人们，最终都体重都涨了回来#白辛苦了😭# （Ryan R, 2017）。主要原因是短期减肥并不能让一个人形成瘦子的生活习惯，体重直线下降后，优越感和成就感让你开始大胆放心地再次开启了胡吃海喝的模式#反正我已经瘦了这么多，吃点零食没什么#，你猜怎么着，随着自信心的膨胀，你的肚腩也膨胀了。
Fasting for a couple days helps you to lose weight, but the problem is whether you can maintain it. Most of the people who have succeeded from short-term weight loss gain their weight back at the end #waste of effort cryyy# (Ryan R, 2017). The main reason for this is short term weight loss cannot change the lifestyle of the person. In other words, after this person lost his weight, he goes back on his old lifestyle easily. Eventually, the weight lost comes back as well.
2-减缓肠胃蠕动
一天不吃东西只喝水，没有营养和纤维，肠胃运动会大幅度下降，会引起不适或便秘。
There are no nutrients and fibre if you fast for a day, which leads to a decline in bowel movement, results in Gastrointestinal symptoms or constipation.
3-加倍吸收
当你的身体没有足够热量和营养补给的时候，它就会感到害怕，然后告诉你的肠胃，下一顿你要多吸收一些能量来补足我这几天失去的。于是，断食后开始吃东西时，你的肠胃会加倍吸收营养来满足身体需求。所以这个方法并不能有效减肥。
When your body does not receive enough nutrients and energy, it starts to protect itself by telling your guts to absorb more nutrients and energy at the next of having a meal. Hence, when you start to eat food post-fasting, your gut will absorb more energy and nutrients to replenish the needs of your body. This is why cleansing diet is not effective for weight loss.
4-短期营养不良
由于没有摄入任何食物，自然也没有营养可以吸收。
It also leads to short term malnutrition as you haven’t had food for a few days.
5-丧失思考能力
没有足够的能量，怎么可能会有清醒的头脑呢？饥饿感会让你失去思考的能力，变得易怒易躁 #别问我是怎么知道的hhhh# 所以各位千万不要在期末考啊工作最忙的时候尝试断食哦。Without enough energy, how could you have a clear mind? So if please do not have a cleansing diet when you have finals or heavy workload.
6-可诱发暴食症
想象一下你两天没有吃东西，然后看到了串串香／回锅肉／辣条，第一反应是什么？扑上去狂吃？#暴食症的形成#。所以，断食会增加饮食失调的风险。
Imagining you have fasted for 2 days, and now all these delicious food are in front of you, what is your first reflection? Would you eat like crazy #Binge eating#. Cleansing diet rises the risk of eating disorder.
如果你感觉到近日太多饭局，摄入了太多“垃圾”，想要清理肠道，
营养君倒是可以给你建议如下科学的排毒方式：
多喝水，多摄入纤维
多吃有纤维的食物并且多喝水，这样有利于肠道运动，通过排便排除毒素。建议每一餐有一半的食物都源自于蔬菜水果。绿菜，海带，木耳等等都是很好排毒帮手。同时，记得每天要喝1-2升水哦！
Eat more food with high fibre and drink more water. It is beneficial for the movement of your gut. I suggest have half of your plate filled with vegetables and fruits in each meal. Green vegetables, kelp, black fungus are all good sources for detox. Remember to drink 1-2 litres of water every day!
多运动排汗
排汗也是很好的排毒方法。当然，如果你是生活在重庆四川广东这些夏天不运动也能出汗的地方，那就便宜你了。
Exercise helps you to sweat. Perspiring is a good way of detox. Anyways, if you live in places with hot summers such as Chongqing, Sichuan, or Guangdong, where you get sweat without exercising, you are super lucky!
最后，营养君想说任何快速改变身体的方法都是“耍流氓”，这些方法都会因为太过极端而伤害到你的身体。想要健康，没有捷径。这是一场持久战，长期的坚持让健康成为习惯才是真理！所以找到适合自己的方法非常重要哦！
欢迎在评论区告诉营养君你想了解的话题哦~
文案//Emily Fu排版//Lisa
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