{"id":2129,"date":"2024-12-03T19:34:37","date_gmt":"2024-12-03T19:34:37","guid":{"rendered":"https:\/\/blog.stepv.com.tw\/?p=2129"},"modified":"2024-12-03T19:38:47","modified_gmt":"2024-12-03T19:38:47","slug":"intermittent-fasting","status":"publish","type":"post","link":"https:\/\/blog.stepv.com.tw\/fat-loss\/intermittent-fasting\/","title":{"rendered":"\u71df\u990a\u5e2b\u5e36\u4f60\u8f15\u9b06\u5165\u9580\uff0c\u9593\u6b47\u6027\u65b7\u98df\u6cd5\u4ee5\u53ca\u5e38\u898b\u554f\u984c"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u76ee\u9304<\/p>\n<span class=\"ez-toc-title-toggle\"><a href="\&quot;#\&quot;" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span 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href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/intermittent-fasting\/#168%E6%96%B7%E9%A3%9F%EF%BC%8C%E9%80%A3%E5%9C%8B%E9%9A%9B%E7%B4%9A%E6%9C%9F%E5%88%8A_NEJM_%E9%83%BD%E6%BF%80%E6%8E%A8%EF%BC%81\&quot;" title=\"168\u65b7\u98df\uff0c\u9023\u570b\u969b\u7d1a\u671f\u520a ( NEJM ) \u90fd\u6fc0\u63a8\uff01\">168\u65b7\u98df\uff0c\u9023\u570b\u969b\u7d1a\u671f\u520a ( NEJM ) \u90fd\u6fc0\u63a8\uff01<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/intermittent-fasting\/#%E9%81%B8%E6%93%87%E6%9C%80%E9%81%A9%E5%90%88%E8%87%AA%E5%B7%B1%E7%9A%84%E9%96%93%E6%AD%87%E6%96%B7%E9%A3%9F%E6%B3%95\&quot;" title=\"\u9078\u64c7\u6700\u9069\u5408\u81ea\u5df1\u7684\u9593\u6b47\u65b7\u98df\u6cd5\">\u9078\u64c7\u6700\u9069\u5408\u81ea\u5df1\u7684\u9593\u6b47\u65b7\u98df\u6cd5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/intermittent-fasting\/#%E9%96%93%E6%AD%87%E6%80%A7%E6%96%B7%E9%A3%9F%E6%B3%95%E7%9A%84%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\&quot;" title=\"\u9593\u6b47\u6027\u65b7\u98df\u6cd5\u7684\u5e38\u898b\u554f\u984c\">\u9593\u6b47\u6027\u65b7\u98df\u6cd5\u7684\u5e38\u898b\u554f\u984c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/intermittent-fasting\/#%E5%80%8B%E4%BA%BA%E5%BB%BA%E8%AD%B0\&quot;" title=\"\u500b\u4eba\u5efa\u8b70\">\u500b\u4eba\u5efa\u8b70<\/a><\/li><\/ul><\/nav><\/div>\n\n<div style="\&quot;height:100px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E5%89%8D%E8%A8%80\"><\/span><strong>\u524d\u8a00<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u8a31\u591a\u4eba\u5c0d\u65bc\u300c\u9593\u6b47\u6027\u65b7\u98df\u300d\u611f\u5230\u754f\u61fc\uff0c\u56e0\u70ba\u6211\u5011\u5f9e\u5c0f\u88ab\u6559\u80b2\u8981\u300c\u4e00\u5929\u4e09\u9910\u300d\u6216\u300c\u5c11\u91cf\u591a\u9910\u300d\u624d\u662f\u5065\u5eb7\u7684\u751f\u6d3b\u65b9\u5f0f\u3002\u6b64\u5916\uff0c\u7db2\u8def\u4e0a\u4e5f\u7d93\u5e38\u51fa\u73fe\u5c0d\u65b7\u98df\u7684\u8aa4\u89e3\uff0c\u5f77\u5f7f\u5c11\u5403\u4e00\u9910\u5c31\u6703\u5c0e\u81f4\u808c\u8089\u6d41\u5931\uff0c\u6216\u4e0d\u6309\u6642\u7528\u9910\u6703\u5f71\u97ff\u7cbe\u795e\u72c0\u614b\u3002<\/p>\n\n\n\n<p>\u5176\u5be6\uff0c\u4e26\u4e0d\u662f\u8aaa\u300c\u4e00\u5929\u4e09\u9910\u300d\u4e0d\u597d\uff0c\u800c\u662f\u8aaa\u300c\u4e00\u5929\u5169\u9910\u300d\u540c\u6a23\u53ef\u4ee5\u6eff\u8db3\u8eab\u9ad4\u9700\u6c42\u3002\u8a31\u591a\u4eba\u6216\u8a31\u9084\u662f\u64d4\u5fc3\u8df3\u904e\u4e00\u9910\u6703\u5c0d\u5065\u5eb7\u6709\u5bb3\uff0c\u4f46\u4e0d\u59a8\u601d\u8003\u9019\u53e5\u8a71\uff1a<\/p>\n\n\n\n<p><strong>\u300c\u8df3\u904e\u4e00\u9910\uff0c\u5176\u5be6\u662f\u8b93\u8eab\u9ad4\u6709\u66f4\u591a\u7684\u6642\u9593\u9032\u884c\u81ea\u6211\u4fee\u5fa9\u3002\u300d<\/strong><\/p>\n\n\n\n<p>\u5728\u6e1b\u8102\u904e\u7a0b\u4e2d\uff0c\u67d0\u4e9b\u4eba\u6703\u7d50\u5408\u9593\u6b47\u6027\u65b7\u98df\uff0c\u56e0\u70ba\u9019\u7a2e\u65b9\u6cd5\u7279\u5225\u9069\u5408\u4ed6\u5011\u7684\u751f\u6d3b\u7fd2\u6163\u8207\u9700\u6c42\u3002\u552f\u4e00\u7684\u5c0f\u6311\u6230\u53ef\u80fd\u662f\u8207\u5bb6\u4eba\u89e3\u91cb\uff0c\u5076\u723e\u6703\u8b93\u9577\u8f29\u4ee5\u70ba\u4ed6\u5011\u5403\u4e86\u665a\u9910\uff0c\u800c\u5be6\u969b\u4e0a\u4ed6\u5011\u4e26\u672a\u7528\u9910\u3002<\/p>\n\n\n\n<p>\u63a5\u4e0b\u4f86\uff0c\u6211\u5011\u5c07\u4e00\u8d77\u91d0\u6e05\u9019\u4e9b\u5e38\u898b\u7684\u8ff7\u601d\uff0c\u4e26\u89e3\u7b54\u5728\u9593\u6b47\u6027\u65b7\u98df\u4e2d\u5927\u5bb6\u53ef\u80fd\u9047\u5230\u7684\u7591\u554f\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E9%96%93%E6%AD%87%E6%80%A7%E6%96%B7%E9%A3%9F%E4%BB%8B%E7%B4%B9_Intermittent_Fasting\"><\/span><strong>\u9593\u6b47\u6027\u65b7\u98df\u4ecb\u7d39 ( Intermittent Fasting )<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u8a31\u591a\u71df\u990a\u5b78\u7814\u7a76\u6703\u8ffd\u6eaf\u5230\u6211\u5011\u7684\u7956\u5148\u2014\u2014<strong>\u65e9\u671f\u7684\u72e9\u7375\u63a1\u96c6\u8005<\/strong>\u3002\u4ed6\u5011\u7684\u98df\u7269<strong>\u4e3b\u8981\u4f9d\u9760\u72e9\u7375\u548c\u63a1\u96c6<\/strong>\uff0c\u6709\u6642\u5019\u904b\u6c23\u4e0d\u597d\uff0c\u53ef\u80fd\u4e00\u6574\u5929\u90fd\u7121\u6cd5\u6355\u7372\u52d5\u7269\uff0c\u4e5f\u6c92\u6709\u73fe\u6210\u7684\u98df\u7269\u53ef\u7528\uff0c\u53ea\u80fd\u5fcd\u9951\u6328\u9913\u3002\u9019\u7a2e\u4e0d\u898f\u5f8b\u7684\u98f2\u98df\u6a21\u5f0f\u5728\u5927\u7d04 20 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class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5728\u6e1b\u8102\u65b9\u9762\uff0c\u9593\u6b47\u6027\u65b7\u98df\u7684\u539f\u7406\u5728\u65bc\u5ef6\u9577\u8eab\u9ad4\u71c3\u71d2\u8102\u80aa\u7684\u6642\u9593\u3002\u4e00\u822c\u4f86\u8aaa\uff0c\u9032\u98df\u5f8c\u8eab\u9ad4\u9700\u8981\u7d04 7-10 \u5c0f\u6642\u4f86\u6d88\u8017\u5132\u5b58\u7684\u809d\u91a3\uff0c\u53ea\u6709\u5728\u809d\u91a3\u8017\u76e1\u5f8c\uff0c\u8eab\u9ad4\u624d\u6703\u5927\u91cf\u52d5\u7528\u8102\u80aa\u4f86\u63d0\u4f9b\u80fd\u91cf\u3002\u56e0\u6b64\uff0c\u5982\u679c\u4e00\u5929\u9032\u98df\u4e09\u9910\uff0c\u901a\u5e38\u53ea\u6709\u7761\u89ba\u671f\u9593\u624d\u6709\u6a5f\u6703\u71c3\u71d2\u8102\u80aa\u3002<\/p>\n\n\n\n<p>\u9593\u6b47\u6027\u65b7\u98df\u5247\u5229\u7528\u9577\u6642\u9593\u4e0d\u9032\u98df\u7684\u65b9\u5f0f\uff0c<strong>\u8b93\u8eab\u9ad4\u9032\u5165\u71c3\u71d2\u8102\u80aa\u7684\u968e\u6bb5\u66f4\u9577<\/strong>\uff0c\u5f9e\u800c\u63d0\u9ad8\u8102\u80aa\u6d88\u8017\u7684\u6548\u7387\u3002\u9019\u7a2e\u98f2\u98df\u65b9\u5f0f\u5c0d\u65bc\u60f3\u8981\u6e1b\u8102\u7684\u4eba\u4f86\u8aaa\uff0c\u63d0\u4f9b\u4e86\u66f4\u591a\u6642\u9593\u4f86\u4fc3\u9032\u8102\u80aa\u71c3\u71d2\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E9%96%93%E6%AD%87%E6%80%A7%E6%96%B7%E9%A3%9F%E6%B3%95%E7%9A%84%E5%84%AA%E9%BB%9E\"><\/span><strong>\u9593\u6b47\u6027\u65b7\u98df\u6cd5\u7684\u512a\u9ede<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u9593\u6b47\u6027\u65b7\u98df\u6cd5\u7684\u512a\u9ede\u6db5\u84cb\u4e86\u591a\u500b\u7cfb\u7d71\uff0c\u6709\u52a9\u65bc\u589e\u9032\u6574\u9ad4\u5065\u5eb7\u4e26\u512a\u5316\u9ad4\u5167\u4ee3\u8b1d\u6a5f\u5236\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u8840\u6db2\uff1a\u80fd\u964d\u4f4e\u80f0\u5cf6\u7d20\u6c34\u5e73\u8207\u7626\u86cb\u767d\uff0c\u5e6b\u52a9\u7a69\u5b9a\u8840\u7cd6\u8207\u98df\u617e\u3002<\/li>\n\n\n\n<li>\u809d\u81df\uff1a\u63d0\u5347\u80f0\u5cf6\u7d20\u654f\u611f\u5ea6\uff0c\u964d\u4f4e\u985e\u80f0\u5cf6\u7d20\u751f\u9577\u56e0\u5b50\uff0c\u4e26\u652f\u6301\u751f\u916e\u53cd\u61c9\uff0c\u4fc3\u9032\u8102\u80aa\u5206\u89e3\u3002<\/li>\n\n\n\n<li>\u80c3\u8178\u7cfb\u7d71\uff1a\u6e1b\u5c11\u767c\u708e\u53cd\u61c9\u3001\u964d\u4f4e\u80fd\u91cf\u5438\u6536\u8207\u7d30\u80de\u589e\u6b96\uff0c\u6709\u52a9\u65bc\u6d88\u5316\u9053\u5065\u5eb7\u3002<\/li>\n\n\n\n<li>\u5927\u8166\uff1a\u964d\u4f4e\u767c\u708e\u3001\u63d0\u5347\u5927\u8166\u904b\u4f5c\u8207\u795e\u7d93\u7cfb\u7d71\u529f\u80fd\uff0c\u4e26\u589e\u5f37\u6297\u58d3\u80fd\u529b\u3002<\/li>\n\n\n\n<li>\u5fc3\u81df\uff1a\u964d\u4f4e\u4f11\u606f\u6642\u5fc3\u8df3\u3001\u6e1b\u5c11\u8840\u58d3\u4e26\u63d0\u5347\u6297\u58d3\u80fd\u529b\uff0c\u652f\u6301\u5fc3\u8840\u7ba1\u5065\u5eb7\u3002<\/li>\n\n\n\n<li>\u8102\u80aa\u7d44\u7e54\uff1a\u4fc3\u9032\u8102\u80aa\u5206\u89e3\u3001\u964d\u4f4e\u767c\u708e\u3001\u6e1b\u5c11\u7626\u86cb\u767d\u4e26\u589e\u52a0\u8102\u806f\u7d20\uff0c\u6709\u52a9\u65bc\u9ad4\u8102\u8abf\u63a7\u3002<\/li>\n\n\n\n<li>\u808c\u8089\uff1a\u63d0\u5347\u80f0\u5cf6\u7d20\u654f\u611f\u5ea6\u3001\u63d0\u9ad8\u80fd\u91cf\u5229\u7528\u6548\u7387\u4e26\u6e1b\u5c11\u708e\u75c7\uff0c\u4fc3\u9032\u808c\u8089\u5065\u5eb7\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u7d9c\u5408\u4f86\u8aaa\uff0c<strong>\u9593\u6b47\u6027\u65b7\u98df\u53ef\u5e6b\u52a9\u6e1b\u5c11\u9ad4\u5167\u767c\u708e\u3001\u4fc3\u9032\u7d30\u80de\u4fee\u5fa9\u3001\u6297\u6c27\u5316\uff0c\u4e26\u986f\u8457\u63d0\u5347\u751f\u9577\u6fc0\u7d20\u548c\u814e\u4e0a\u817a\u7d20\uff0c\u540c\u6642\u964d\u4f4e\u80f0\u5cf6\u7d20\u6c34\u5e73<\/strong>\uff0c\u4f7f\u8eab\u9ad4\u66f4\u6709\u6548\u5730\u5229\u7528\u8102\u80aa\u4f5c\u70ba\u4e3b\u8981\u80fd\u91cf\u4f86\u6e90\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E6%96%B7%E9%A3%9F%E7%9A%84%E7%BC%BA%E9%BB%9E\"><\/span><strong>\u65b7\u98df\u7684\u7f3a\u9ede<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u525b\u958b\u59cb\u5be6\u884c\u9593\u6b47\u6027\u65b7\u98df\u6642\uff0c\u53ef\u80fd\u6703\u7d93\u5e38\u611f\u5230\u98e2\u9913\uff08\u5c24\u5176\u53f0\u7063\u7684\u65e9\u9910\u7f8e\u98df\u8b93\u4eba\u96e3\u4ee5\u6297\u62d2\uff09\uff0c\u4f46\u5176\u5be6\u9700\u8981\u5224\u65b7\u9019\u662f\u8eab\u9ad4\u771f\u6b63\u7684\u98e2\u9913\u9700\u6c42\uff0c\u9084\u662f\u53ea\u662f\u60f3\u5403\u6771\u897f\u7684\u300c\u5634\u995e\u300d\u3002<\/p>\n\n\n\n<p>\u5728\u9069\u61c9\u521d\u671f\uff0c\u53ef\u80fd\u6703\u611f\u89ba\u9ad4\u529b\u7a0d\u5fae\u4e0b\u964d\uff0c\u4f46\u96a8\u8457\u8eab\u9ad4\u7fd2\u6163\uff0c\u9593\u6b47\u6027\u65b7\u98df\u53cd\u800c\u80fd\u63d0\u5347\u91cd\u8a13\u8868\u73fe\u3002\u6b64\u5916\uff0c\u96d6\u7136\u6709\u6642\u5019\u6703\u4e0d\u60f3\u5403\u665a\u9910\uff0c\u4f46\u9047\u5230\u5bb6\u4eba\u6216\u670b\u53cb\u805a\u9910\uff0c\u9084\u662f\u6703\u78b0\u4e0a\u9032\u9910\u7684\u793e\u4ea4\u9700\u6c42\uff08 \u7576\u7136\uff0c\u5982\u679c\u4e0d\u9700\u8981\u9019\u7a2e\u61c9\u916c\uff0c\u5c31\u7121\u9808\u591a\u64d4\u5fc3 \uff09\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"168%E6%96%B7%E9%A3%9F%EF%BC%8C%E9%80%A3%E5%9C%8B%E9%9A%9B%E7%B4%9A%E6%9C%9F%E5%88%8A_NEJM_%E9%83%BD%E6%BF%80%E6%8E%A8%EF%BC%81\"><\/span><strong>168\u65b7\u98df\uff0c\u9023\u570b\u969b\u7d1a\u671f\u520a ( NEJM ) \u90fd\u6fc0\u63a8\uff01<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6839\u64da2020\u5e74\u767c\u8868\u65bc\u300a\u65b0\u82f1\u683c\u862d\u91ab\u5b78\u671f\u520a\u300b\u7684\u7814\u7a76\uff0c\u9593\u6b47\u6027\u65b7\u98df\u88ab\u8b49\u5be6\u5728\u6e1b\u8102\u548c\u4fdd\u6301\u808c\u8089\u65b9\u9762\u5177\u6709\u986f\u8457\u6548\u679c\u3002\u7814\u7a76\u6307\u51fa\uff0c\u5e74\u8f15\u4eba\u6bcf\u5929\u7981\u98df 16 \u5c0f\u6642\uff0c\u4e26\u9032\u884c\u70ba\u671f 2 \u500b\u6708\u7684\u963b\u529b\u8a13\u7df4\uff0c\u80fd\u6709\u6548\u6e1b\u5c11\u9ad4\u8102\uff0c\u540c\u6642\u4fdd\u6301\u808c\u8089\u91cf\u3002\u6b64\u5916\uff0c\u9593\u6b47\u6027\u65b7\u98df<strong>\u5c0d\u65bc\u63a7\u5236\u80a5\u80d6\u3001\u7cd6\u5c3f\u75c5\u3001\u5fc3\u8840\u7ba1\u75be\u75c5\u3001\u764c\u75c7\uff0c\u4ee5\u53ca\u963f\u8332\u6d77\u9ed8\u75c7\u548c\u5e15\u91d1\u68ee\u6c0f\u75c7\u7b49\u795e\u7d93\u9000\u5316\u6027\u75be\u75c5\u4e5f\u5177\u6709\u4e00\u5b9a\u7684\u5e6b\u52a9<\/strong>\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u6709\u8208\u8da3\u5617\u8a66\u65b7\u98df\u4f46\u4e0d\u78ba\u5b9a\u5982\u4f55\u958b\u59cb\uff0c\u5c08\u5bb6\u5efa\u8b70\u53ef\u4ee5\u5faa\u5e8f\u6f38\u9032\uff0c\u5f9e\u300c\u4e00\u5468\u4e94\u5929\u7684 14\/10 \u65b7\u98df\/\u9032\u98df\u6a21\u5f0f\u300d\u958b\u59cb\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4e00\u5468\u4e94\u5929\u7684 14\/10\uff08 14 \u5c0f\u6642\u65b7\u98df\uff0c10 \u5c0f\u6642\u9032\u98df \uff09<\/li>\n\n\n\n<li>\u4e00\u5468\u4e94\u5929\u7684 16\/8  \uff08 16 \u5c0f\u6642\u65b7\u98df\uff0c8 \u5c0f\u6642\u9032\u98df \uff09<\/li>\n\n\n\n<li>\u4e00\u5468\u4e94\u5929\u7684 18\/6  \uff08 18 \u5c0f\u6642\u65b7\u98df\uff0c6 \u5c0f\u6642\u9032\u98df \uff09<\/li>\n\n\n\n<li>\u4e00\u5468\u4e03\u5929\u7684 18\/6    \u606d\u559c\u9054\u6a19\uff01<\/li>\n<\/ul>\n\n\n\n<p><strong>\u5faa\u5e8f\u6f38\u9032\u5730\u589e\u52a0\u7981\u98df\u6642\u9593\u80fd\u5e6b\u52a9\u8eab\u9ad4\u9069\u61c9<\/strong>\uff0c\u8b93\u65b7\u98df\u66f4\u70ba\u8f15\u9b06\u548c\u6301\u4e45\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u7814\u7a76\u4f86\u6e90\uff1a<a href="\&quot;https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMra1905136\&quot;" target=\"_blank\" rel=\"noopener\">Effects of Intermittent Fasting on Health, Aging, and Disease<\/a><\/p>\n<\/blockquote>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E9%81%B8%E6%93%87%E6%9C%80%E9%81%A9%E5%90%88%E8%87%AA%E5%B7%B1%E7%9A%84%E9%96%93%E6%AD%87%E6%96%B7%E9%A3%9F%E6%B3%95\"><\/span><strong>\u9078\u64c7\u6700\u9069\u5408\u81ea\u5df1\u7684\u9593\u6b47\u65b7\u98df\u6cd5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6bcf\u500b\u4eba\u7684\u4f5c\u606f\u548c\u751f\u6d3b\u65b9\u5f0f\u90fd\u4e0d\u4e00\u6a23\uff0c\u6240\u4ee5\u9078\u64c7\u6700\u9069\u5408\u81ea\u5df1\u7684\u9593\u6b47\u6027\u65b7\u98df\u65b9\u6cd5\u5341\u5206\u91cd\u8981\u3002\u4ee5\u4e0b\u662f\u5e38\u898b\u7684\u5e7e\u7a2e\u65b7\u98df\u65b9\u5f0f\uff0c\u4e26\u9644\u4e0a\u500b\u4eba\u5fc3\u5f97\uff1a<\/p>\n\n\n\n<p><strong>\u6bcf\u65e5\u65b7\u98df\u6cd5\uff08 Leangains \uff09<\/strong>\uff1a\u4e00\u5929\u53ea\u5728\u7279\u5b9a\u6642\u6bb5\u9032\u98df\uff08 \u9910\u6578\u4e0d\u62d8 \uff09\uff0c\u5176\u9918\u6642\u9593\u7981\u98df\uff0c\u5305\u62ec\u7761\u89ba\u6642\u9593\u3002<\/p>\n\n\n\n<p><strong>8\/16 \u65b7\u98df\u6cd5\uff1a<\/strong>\u4e00\u5929 8 \u5c0f\u6642\u9032\u98df\uff0c16 \u5c0f\u6642\u7981\u98df\u3002\u4f8b\u5982\u5f9e\u65e9\u4e0a 10 \u9ede\u5230\u4e0b\u5348 5 \u9ede\u662f\u9032\u98df\u6642\u6bb5\u3002<\/p>\n\n\n\n<p><strong>6\/18 \u548c 4\/20 \u65b7\u98df\u6cd5<\/strong>\uff1a\u5206\u5225\u70ba\u6bcf\u5929 6 \u5c0f\u6642\u6216 4 \u5c0f\u6642\u9032\u98df\u3002\u6bd4\u5982\u4e2d\u5348 12 \u9ede\u5230\u4e0b\u5348 6 \u9ede\u53ef\u9032\u98df\u3002\u4e5f\u6709\u8b8a\u9ad4\u5982 7\/17 \u6216 5\/19\uff0c\u53ea\u662f\u901a\u5e38\u5076\u6578\u6642\u6bb5\u66f4\u5bb9\u6613\u8a18\u61b6\u3002<\/p>\n\n\n\n<p>\u9019\u985e\u65b9\u5f0f\u6613\u65bc\u5165\u9580\uff0c\u4e14\u4e0d\u6703\u592a\u6709\u58d3\u529b\u30026\/18 \u65b7\u98df\u6bd4 8\/16 \u6548\u679c\u66f4\u597d\uff0c\u4e3b\u8981\u662f\u5ef6\u5f8c\u65e9\u9910\uff0c\u63d0\u65e9\u665a\u9910\uff0c\u4e00\u5929\u5169\u9910\u53ef\u4ee5\u5403\u5f97\u6709\u98fd\u8db3\u611f\u3002\u500b\u4eba\u5e38\u63a1\u7528 4\/20 \u65b7\u98df\u6cd5\uff0c\u56e0\u70ba\u4e00\u5929\u53ea\u8981\u6e96\u5099\u4e00\u9910\uff0c\u975e\u5e38\u65b9\u4fbf\u3002<\/p>\n\n\n\n<p><strong>5:2 \u65b7\u98df\u6cd5<\/strong>\uff1a\u4e00\u5468\u5167\u4e94\u5929\u6b63\u5e38\u9032\u98df\uff0c\u5169\u5929\u4e0d\u9032\u98df\u6216\u53ea\u9032\u98df\u4e00\u5c0f\u9910\uff08 \u7d04 500 \u5361 \uff09\u3002<\/p>\n\n\n\n<p>\u96e3\u5ea6\u4e0d\u9ad8\uff0c\u9069\u5408\u5728\u5fd9\u788c\u65e5\u5b50\u9032\u884c\u3002\u6709\u4e9b\u4eba\u6703\u5728\u65b7\u98df\u65e5\u5403\u4e00\u5c0f\u9910\uff0c\u4f46\u6211\u8a8d\u70ba\u9019\u53cd\u800c\u6703\u523a\u6fc0\u98df\u617e\uff0c\u66f4\u611f\u5230\u98e2\u9913\u3002\u5c0f\u9910\u7d04 500 \u5361\uff0c\u63a5\u8fd1\u4e00\u822c\u665a\u9910\u4efd\u91cf\u3002<\/p>\n\n\n\n<p><strong>\u9694\u65e5\u65b7\u98df\u6cd5<\/strong>\uff1a\u9694\u5929\u6b63\u5e38\u9032\u98df\uff0c\u9694\u5929\u4e0d\u5403\u3002<\/p>\n\n\n\n<p>\u5c0d\u65b0\u624b\u8f03\u5177\u6311\u6230\u6027\uff0c\u4f46\u6709\u6548\u5ef6\u9577\u8eab\u9ad4\u7684\u4f11\u606f\u6642\u9593\u3002<\/p>\n\n\n\n<p>\u9078\u64c7\u5408\u9069\u7684\u65b7\u98df\u65b9\u5f0f\u6709\u52a9\u65bc\u63d0\u5347\u6548\u679c\u4e26\u66f4\u6613\u6301\u4e4b\u4ee5\u6046\u3002\u91cd\u8981\u7684\u662f\u627e\u5230\u8b93\u81ea\u5df1\u611f\u5230\u8212\u9069\u4e14\u9069\u5408\u7684\u7bc0\u594f\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E9%96%93%E6%AD%87%E6%80%A7%E6%96%B7%E9%A3%9F%E6%B3%95%E7%9A%84%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\"><\/span><strong>\u9593\u6b47\u6027\u65b7\u98df\u6cd5\u7684\u5e38\u898b\u554f\u984c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u7981\u98df\u6642\u6bb5\u53ef\u4ee5\u5403\u4ec0\u9ebc\uff1f<\/strong><\/p>\n\n\n\n<p><strong>\u7981\u98df\u671f\u9593\u53ea\u80fd\u651d\u53d6\u7121\u71b1\u91cf\u7684\u98f2\u54c1<\/strong>\uff0c\u5982\u7121\u7cd6\u7121\u5976\u9ed1\u5496\u5561\u3001\u8336\u3001\u548c\u958b\u6c34\u3002\u96d6\u7136\u96f6\u5361\u98f2\u6599\u548c\u4ee3\u7cd6\u98f2\u54c1\u540d\u7fa9\u4e0a\u7121\u71b1\u91cf\uff0c\u4f46\u6709\u4e9b\u4eba\u9ad4\u5167\u6703\u56e0\u4ee3\u7cd6\u7522\u751f\u80f0\u5cf6\u7d20\u53cd\u61c9\uff0c\u9700\u8b39\u614e\u3002\u6ce8\u610f\uff0c<a href="\&quot;https:\/\/stepv.com.tw/wp-blog\/nutrition\/what-is-protein\/\&quot;">\u4e73\u6e05\u86cb\u767d<\/a>\u3001\u8c46\u6f3f\u3001\u725b\u5976\u7b49\u542b\u5361\u8def\u91cc\u6216\u86cb\u767d\u8cea\u7684\u98f2\u54c1\u5728\u7981\u98df\u671f\u662f\u4e0d\u53ef\u4ee5\u7684\u3002<\/p>\n\n\n\n<p>\u5c0d\u65bc\u9ad4\u8102\u5f88\u4f4e\u7684\u4eba\uff0c\u904b\u52d5\u671f\u9593\u53ef\u9069\u91cf\u88dc\u5145BCAA\uff08 \u652f\u93c8\u80fa\u57fa\u9178 \uff09\uff0c\u4f46\u5efa\u8b70\u50c5\u9650\u904b\u52d5\u6642\u6bb5\uff0c\u4e0d\u8981\u5728\u5176\u4ed6\u6642\u6bb5\u651d\u53d6\u3002<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u9032\u98df\u6642\u6bb5\u53ef\u4ee5\u5403\u4ec0\u9ebc\uff1f<\/strong><\/p>\n\n\n\n<p>\u9032\u98df\u671f<strong>\u4e26\u4e0d\u7b49\u65bc\u53ef\u4ee5\u7121\u7bc0\u5236\u4e82\u5403<\/strong>\uff0c\u5426\u5247\u6e1b\u8102\u6548\u679c\u6703\u6253\u6298\u3002\u5efa\u8b70\u5728\u9032\u98df\u6642\u6bb5\u5167\u914d\u5408\u5176\u4ed6\u5065\u5eb7\u98f2\u98df\u65b9\u5f0f\uff0c\u4ee5\u652f\u6301\u6e1b\u8102\u76ee\u6a19\u3002<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u65b7\u98df\u671f\u9593\u9913\u4e86\u600e\u9ebc\u8fa6\uff1f<\/strong><\/p>\n\n\n\n<p>\u8a31\u591a\u4eba\u64d4\u5fc3\u65b7\u98df\u6703\u8b93\u98e2\u9913\u8b8a\u5f97\u96e3\u4ee5\u5fcd\u53d7\u3002<strong>\u5176\u5be6\u98e2\u9913\u611f\u662f\u9010\u6f38\u9069\u61c9\u7684<\/strong>\uff0c\u4e14\u901a\u5e38\u5448\u300c\u4e00\u6ce2\u4e00\u6ce2\u300d\u7684\u4f86\u8972\u3002\u611f\u5230\u98e2\u9913\u6642\uff0c\u5148\u559d\u4e9b\u8336\u6c34\uff0c\u901a\u5e38 30 \u5206\u9418\u5de6\u53f3\u5c31\u6703\u7de9\u89e3\u3002\u82e5\u98e2\u9913\u6301\u7e8c\uff0c\u5247\u53ef\u4ee5\u9069\u91cf\u9032\u98df\u3002\u7d66\u81ea\u5df1\u9069\u61c9\u6642\u9593\uff0c\u4e26\u4fdd\u6301\u5fd9\u788c\uff0c\u7fd2\u6163\u5f8c\u53cd\u800c\u6703\u89ba\u5f97\u8f15\u9b06\u3002<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u65b7\u98df\u9700\u8981\u8a08\u7b97\u5361\u8def\u91cc\u55ce\uff1f<\/strong><\/p>\n\n\n\n<p>\u9032\u884c 16\/8 \u65b7\u98df\u6642\uff0c\u5efa\u8b70\u7a0d\u5fae\u8a08\u7b97\u5361\u8def\u91cc\u4f86\u4fdd\u6301\u9069\u7576\u651d\u53d6\u3002\u7576\u7981\u98df\u6642\u9577\u589e\u9577\u6642\uff0c\u5361\u8def\u91cc\u8a08\u7b97\u7684\u9700\u6c42\u76f8\u5c0d\u6e1b\u5c11\uff0c\u53ea\u9700\u7d30\u56bc\u6162\u56a5\uff0c\u9032\u98df\u5230\u7d04 8-9 \u5206\u98fd\u5373\u53ef\u3002<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u7981\u98df\u6642\u6bb5\u53ef\u4ee5\u904b\u52d5\u55ce\uff1f<\/strong><\/p>\n\n\n\n<p>\u7981\u98df\u671f\u5167\u9069\u5ea6\u904b\u52d5\u662f\u53ef\u884c\u7684\uff0c\u4e14\u53ef\u80fd\u6709\u52a9\u65bc\u71c3\u8102\u3002<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u9593\u6b47\u6027\u65b7\u98df\u6703\u9020\u6210\u808c\u8089\u6d41\u5931\u55ce\uff1f<\/strong><\/p>\n\n\n\n<p><strong>\u4efb\u4f55\u6e1b\u91cd\u65b9\u5f0f\u90fd\u6703\u4f34\u96a8\u4e00\u4e9b\u808c\u8089\u6d41\u5931<\/strong>\uff0c\u4f46\u9593\u6b47\u6027\u65b7\u98df\u76f8\u8f03\u65bc\u50b3\u7d71\u5361\u8def\u91cc\u9650\u5236\u6e1b\u80a5\uff0c\u80fd\u66f4\u597d\u5730\u4fdd\u7559\u808c\u8089\u91cf\u3002\u6709\u7814\u7a76\u5c0d\u6bd4\u5169\u8005\u5f8c\u767c\u73fe\uff0c\u9593\u6b47\u6027\u65b7\u98df\u8207\u5361\u8def\u91cc\u9650\u5236\u6cd5\u5728\u4fdd\u6301\u808c\u8089\u4e0a\u7684\u6548\u679c\u76f8\u8fd1\uff0c\u56e0\u6b64\u9593\u6b47\u6027\u65b7\u98df\u4e0d\u6703\u986f\u8457\u589e\u52a0\u808c\u8089\u6d41\u5931\u98a8\u96aa\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u7814\u7a76\u4f86\u6e90\uff1a<a href="\&quot;https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5043510\/\&quot;" target=\"_blank\" rel=\"noopener\">Alternate\u2010day versus daily energy restriction diets: which is more effective for weight loss? A systematic review and meta\u2010analysis<\/a><\/p>\n<\/blockquote>\n\n\n\n<p>\u53e6\u4e00\u9805\u7814\u7a76\u7d9c\u5408\u767c\u73fe\uff0c\u6bcf\u5929\u651d\u53d6 0.9g\/kg \u9ad4\u91cd\u7684\u86cb\u767d\u8cea\u6642\uff0c\u9593\u6b47\u6027\u65b7\u98df\u8207\u5361\u8def\u91cc\u9650\u5236\u6cd5\u5728\u6e1b\u8102\u904e\u7a0b\u4e2d\u6d41\u5931\u7684\u808c\u8089\u91cf\u5927\u81f4\u76f8\u540c\u3002\u4f46\u82e5\u86cb\u767d\u8cea\u651d\u53d6\u91cf\u63d0\u9ad8\u5230 1.2g\/kg \u9ad4\u91cd\uff0c\u9593\u6b47\u6027\u65b7\u98df\u6cd5\u5728\u4fdd\u7559\u808c\u8089\u65b9\u9762\u66f4\u5177\u512a\u52e2\u3002\u9019\u662f\u56e0\u70ba\u65b7\u98df\u671f\u9593\u814e\u4e0a\u817a\u7d20\u3001\u751f\u9577\u6fc0\u7d20\u548c\u81ea\u566c\u6548\u61c9\u7684\u63d0\u5347\uff0c\u6709\u52a9\u65bc\u9632\u6b62\u808c\u8089\u6d88\u8017\u3002\u56e0\u6b64\uff0c\u9593\u6b47\u6027\u65b7\u98df\u5728\u9069\u7576\u86cb\u767d\u8cea\u651d\u53d6\u4e0b\uff0c\u4e26\u4e0d\u6703\u50cf\u5e38\u898b\u8aa4\u89e3\u90a3\u6a23\u5c0e\u81f4\u986f\u8457\u7684\u808c\u8089\u6d41\u5931\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u7814\u7a76\u4f86\u6e90\uff1a<a href="\&quot;https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5371748\/\&quot;" target=\"_blank\" rel=\"noopener\">Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects\u2014A Narrative Review of Human and Animal Evidence<\/a><\/p>\n<\/blockquote>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u9593\u6b47\u6027\u65b7\u98df\u6703\u8b93\u4ee3\u8b1d\u8b8a\u6162\u55ce\uff1f<\/strong><\/p>\n\n\n\n<p>\u9593\u6b47\u6027\u65b7\u98df\u662f\u5426\u6703\u8b93\u4ee3\u8b1d\u8b8a\u6162\uff0c\u9019\u662f\u8a31\u591a\u4eba\u5728\u958b\u59cb\u5617\u8a66\u65b7\u98df\u6642\u7684\u7591\u554f\u3002\u96d6\u7136\u5728\u4e00\u822c\u6e1b\u80a5\u904e\u7a0b\u4e2d\uff0c\u4ee3\u8b1d\u6703\u56e0\u70ba\u9577\u671f\u71b1\u91cf\u8d64\u5b57\u800c\u6709\u6240\u4e0b\u964d\uff0c\u4f46\u6839\u64da\u6700\u65b0\u7684\u7814\u7a76\u7d71\u6574\uff0c<strong>\u9593\u6b47\u6027\u65b7\u98df\u8207\u5361\u8def\u91cc\u9650\u5236\u6e1b\u80a5\u5728\u9032\u98df\u671f\u9593\u7684\u4ee3\u8b1d\u6c34\u5e73\u5176\u5be6\u662f\u76f8\u4f3c\u7684<\/strong>\u3002<\/p>\n\n\n\n<p>\u7279\u5225\u662f\u7814\u7a76\u767c\u73fe\uff0c\u65b7\u98df\u7684\u7b2c\u4e00\u5929\uff0c\u8eab\u9ad4\u6703\u51fa\u73fe\u4e00\u7cfb\u5217\u7684\u751f\u7406\u53cd\u61c9\uff0c\u5305\u62ec\uff1a\u814e\u4e0a\u817a\u7d20\u5206\u6ccc\u589e\u52a0\u3001\u8102\u80aa\u9178\u56de\u6536\u3001\u7cd6\u8cea\u65b0\u751f\u3001\u4ee5\u53ca\u4ea4\u611f\u795e\u7d93\u7cfb\u7d71\u7684\u6d3b\u5316\uff0c\u9019\u4e9b\u53cd\u61c9\u6703\u4f7f\u4ee3\u8b1d\u4e0d\u50c5\u4e0d\u6703\u4e0b\u964d\uff0c\u53cd\u800c\u6709\u53ef\u80fd\u63d0\u5347 5% \u4ee5\u4e0a\u3002<\/p>\n\n\n\n<p>\u56e0\u6b64\uff0c\u5be6\u969b\u4e0a\u77ed\u671f\u7684\u7981\u98df\u6709\u52a9\u65bc\u52a0\u5feb\u4ee3\u8b1d\uff0c\u4e26\u4e0d\u6703\u50cf\u90e8\u5206\u4eba\u6240\u64d4\u5fc3\u7684\u90a3\u6a23\u4f7f\u4ee3\u8b1d\u8b8a\u6162\u3002\u9019\u5169\u9ede\u53ef\u4ee5\u5e6b\u52a9\u5927\u5bb6\u6d88\u9664\u5c0d\u9593\u6b47\u6027\u65b7\u98df\u7684\u7591\u616e\uff0c\u653e\u5fc3\u5617\u8a66\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u7814\u7a76\u4f86\u6e90\uff1a<a href="\&quot;https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0104423013000213\&quot;" target=\"_blank\" rel=\"noopener\">Effects of intermittent fasting on metabolism in menEfeitos do jejum intermitente no metabolismo humano<\/a><\/p>\n<\/blockquote>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u65b7\u98df\u671f\u9593\u8eab\u9ad4\u4e0d\u8212\u670d\u600e\u9ebc\u8fa6\uff1f<\/strong><\/p>\n\n\n\n<p>\u5927\u591a\u6578\u4eba\u5728\u9593\u6b47\u6027\u65b7\u98df\u671f\u9593\u4e0d\u6703\u611f\u5230\u4e0d\u9069\uff0c\u4f46\u5982\u679c\u611f\u5230\u4e0d\u8212\u670d\uff0c<strong>80%\u7684\u60c5\u6cc1\u901a\u5e38\u662f\u56e0\u70ba\u8840\u9209\u904e\u4f4e<\/strong>\u3002\u9019\u6642\u5019\uff0c\u53ef\u4ee5\u542b\u4e00\u4e9b\u9e7d\u5df4\uff0c\u9019\u901a\u5e38\u80fd\u8fc5\u901f\u6539\u5584\u4e0d\u9069\u611f\u3002\u5982\u679c\u60c5\u6cc1\u6c92\u6709\u7de9\u89e3\uff0c\u611f\u89ba\u4ecd\u7136\u5f88\u4e0d\u8212\u670d\uff0c\u5247\u53ef\u4ee5\u9078\u64c7\u9032\u98df\u3002<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u65b7\u98df\u4e00\u5b9a\u8981\u6bcf\u5929\u57f7\u884c\u55ce\uff1f<\/strong><\/p>\n\n\n\n<p>\u4e0d\u4e00\u5b9a\u3002\u96d6\u7136\u65b7\u98df\u7684\u6548\u679c\u8207\u57f7\u884c\u7684\u983b\u7387\u6709\u95dc\uff0c\u4f46\u4e26\u4e0d\u9700\u8981\u6bcf\u5929\u90fd\u57f7\u884c\u3002\u6bcf\u592918\/6\u65b7\u98df\u6703\u6bd4\u4e00\u9031\u53ea\u57f7\u884c\u5169\u592918\/6\u4f86\u5f97\u66f4\u6709\u6548\uff0c<strong>\u4f46\u6839\u64da\u500b\u4eba\u751f\u6d3b\u65b9\u5f0f\u548c\u9700\u6c42\uff0c\u53ef\u4ee5\u8abf\u6574\u57f7\u884c\u983b\u7387<\/strong>\u3002<\/p>\n\n\n\n<div style="\&quot;height:20px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u9593\u6b47\u6027\u65b7\u98df\u8981\u5403\u591a\u5c11\u86cb\u767d\u8cea\uff1f<\/strong><\/p>\n\n\n\n<p>\u5c0d\u65bc 18\/6 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