Fasting is the practice of omitting food and sometimes liquids from your diet for a period of time. Some people fast for religious reasons and others for the potential health benefits. Technically, everyone fasts while they sleep, hence the name for the meal we use to break that fast: breakfast. Regardless of when or how you fast, research has shown that there are many potential health benefits of this practice.

禁食是指在一段时间内不吃食物，有时也不喝液体。一些人斋戒是出于宗教原因，另一些人则是为了潜在的健康益处。严格来说，每个人在睡觉时都会禁食，因此我们用早餐来打破这种禁食。研究表明，不管你什么时候或者怎样禁食，这种做法都有许多潜在的健康益处。

According to Cedars-Sinai Medical Center, fasting gives the body a break from digesting food and allows it to focus on removing toxins from cells. Fasting can also help control blood sugar, fight inflammation, improve blood pressure, and improve heart health (via Healthline). While there are many benefits to fasting, it is important to understand how to break a fast properly. Your body goes through several different stages while fasting. According to Healthline, your body enters an early fasting state about four hours after you stop eating. This state lasts until about 18 hours into a fast. During this time, your blood sugar levels drop. You may feel weak and tired from the low blood sugar and limited energy sources.

根据西达斯西奈医学中心的说法，禁食使身体从消化食物中得到休息，并使其能够专注于清除细胞中的毒素。禁食还可以帮助控制血糖、对抗炎症、改善血压和改善心脏健康。虽然禁食有很多好处，但了解如何适当地打破禁食是很重要的。你的身体在禁食时会经历几个不同的阶段。根据Healthline的报道，身体在停止进食大约四小时后进入早期禁食状态。这种状态持续到禁食期的18小时左右。在此期间，你的血糖水平会下降。由于低血糖和能量有限，你可能会感到虚弱和疲劳。

What you eat to break a fast matters

吃什么来打破禁食很重要

Most people are hungry when they choose to break a fast. Intense hunger can make it tempting to grab the closest thing in the pantry and wolf it down, but it is important to pick the right foods to break your fast. According to Women's Health, you should avoid eating a meal that is high in carbs and sugar. This can cause your low blood sugar to spike drastically, resulting in an upset stomach and inconsistent energy levels. "If you drop a big load of carbohydrates into your bloodstream on an empty stomach, you're going to feel uncomfortable," said Jessica Cording, MS, RD. "It could set you up for glycemic instability throughout the day, causing problems with energy levels and appetite control. It could work against you."

大多数人选择禁食时都会感到饥饿。强烈的饥饿感会让你很想抓住食品储藏室里最近的东西狼吞虎咽地吃下去，但是选择合适的食物来打破你的禁食状态是很重要的。根据《妇女健康》杂志，你应该避免吃高碳水化合物和高糖的食物。这会导致低血糖急剧上升，导致胃部不适和能量水平不一致。“如果空腹时向血液中注入大量碳水化合物，你会感到不舒服，”Jessica Cording女士说，“它会让你一整天血糖不稳定，导致能量水平和食欲控制方面的问题，这可能对你的健康不利。”

The ideal meal to eat after when you break a fast will be a small portion of something that contains healthy fats and protein. Eggs are a good option, as well as beans, legumes, berries, and avocado. These foods take longer to digest and won't spike your blood sugar. After breaking your fast with a small meal, try to give yourself a few hours of not eating before you snack on something again.

当你禁食后，理想的膳食是吃一小部分含有健康脂肪和蛋白质的食物。鸡蛋、豆类、浆果和鳄梨都是不错的选择。这些食物需要更长的时间来消化，不会使你的血糖升高。在用一顿小餐打破禁食之后，试着几个小时不吃东西，然后再吃点其他的食物。