Nocturnal fasting, a specific type of intermittent fasting, is gaining recognition for its numerous potential health benefits, including enhanced metabolism, reduced risk of chronic diseases, and an overall improvement in well-being. This dietary approach involves abstaining from food during the night and is increasingly being adopted by individuals looking to optimize their health.Desiree Valdez, a mathematics educator, faced significant health challenges last year, including elevated blood pressure and unwanted weight gain, despite her efforts to lead a healthier lifestyle.

夜間禁食是一種特定類型的間歇性禁食，因其眾多潛在的健康益處而獲得認(rèn)可，包括增強(qiáng)新陳代謝，降低慢性疾病的風(fēng)險(xiǎn)以及整體幸福感的改善。這種飲食方法涉及夜間禁食，并且越來越多地被尋求優(yōu)化健康的個(gè)人所采用。數(shù)學(xué)教育家德西麗·瓦爾迪茲（DesireeValdez）去年面臨著重大的健康挑戰(zhàn)，包括血壓升高和不必要的體重增加，盡管她努力過上更健康的生活方式。

After consulting with Dr. Maria Delgado, a hypertension specialist at the University of Miami, Valdez received a recommendation to implement nocturnal fasting into her routine. This advice marked a turning point in her health journey.By committing to a 16-hour fasting schedule, which allowed for an eight-hour eating window, Valdez experienced transformative health improvements.

在咨詢了邁阿密大學(xué)高血壓專家瑪麗亞·德爾加多（MariaDelgado）博士（Dr.MariaDelgado）后，瓦爾迪茲（Valdez）收到了將夜間禁食納入日常生活的建議。這一建議標(biāo)志著她健康之旅的轉(zhuǎn)折點(diǎn)。通過承諾16小時(shí)的禁食時(shí)間表，允許8小時(shí)的飲食窗口，瓦爾迪茲經(jīng)歷了變革性的健康改善。

Over six months, she successfully lost nearly 50 pounds, and her blood pressure levels returned to normal ranges. During her fasting hours, she primarily consumed water, green tea, or black coffee, which helped her stay hydrated and energized without breaking her fast. Valdez shared her remarkable transformation, expressing that she now feels more vibrant and youthful than she did when she was simply a slightly overweight 50-year-old..

在六個(gè)月的時(shí)間里，她成功地減掉了近50磅，血壓水平恢復(fù)到正常范圍。在禁食期間，她主要飲用水、綠茶或黑咖啡，這有助于她保持水分和活力，而不會(huì)使她禁食。瓦爾迪茲分享了她的非凡轉(zhuǎn)變，表示她現(xiàn)在比50歲時(shí)稍微超重時(shí)感到更有活力和年輕。。

Nutrition specialist Jorge Herranz provided further insight into the physiological changes that occur during fasting stating, 'After those magic 12 or 16 hours without eating during the night—the body activates autophagitation or, in other words, a cell regeneration process that reduces the risk of suffering certain diseases, regulates emotional tension and cognitive capacity and teaches the body to use fat as fuel.'Emerging research supports the idea that fasting for 14 hours or more can positively influence genes associated with longevity.

營養(yǎng)專家豪爾赫·赫蘭茲（JorgeHerranz）對(duì)禁食期間發(fā)生的生理變化提供了進(jìn)一步的見解，他說，“在那些神奇的12或16小時(shí)后，晚上不吃東西，身體會(huì)激活自噬，或者換句話說，是一種細(xì)胞再生過程，可以降低患某些疾病的風(fēng)險(xiǎn)，調(diào)節(jié)情緒緊張和認(rèn)知能力，并教會(huì)身體使用脂肪作為燃料?！毙屡d研究支持這樣一種觀點(diǎn)，即禁食14小時(shí)或更長時(shí)間可以積極影響與長壽相關(guān)的基因。

Furthermore, studies indicate that maintaining an intermittent fasting regimen over 30 days can significantly lower the risk of developing serious conditions such as cancer and Alzheimer's disease. As ongoing research continues to unveil the myriad advantages of nocturnal fasting, this dietary strategy is becoming increasingly popular among individuals seeking to enhance their health and mitigate the risk of chronic illnesses.

此外，研究表明，在30天內(nèi)保持間歇性禁食可以顯著降低患癌癥和阿爾茨海默病等嚴(yán)重疾病的風(fēng)險(xiǎn)。隨著正在進(jìn)行的研究繼續(xù)揭示夜間禁食的無數(shù)優(yōu)點(diǎn)，這種飲食策略在尋求增強(qiáng)健康和減輕慢性病風(fēng)險(xiǎn)的個(gè)體中越來越受歡迎。

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