Intermitten Fasting | 轻断食

Morning Routine | 早晨养生

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中文版 (English Version Follows Below.)

16/8 轻断食

我坚持16/8 轻断食大概有15年以上了，其实不是刻意不吃，而是早上的确没有胃口。我的8小时进食窗口一般是中文12点点到晚上8点健身回来。

那早上不进食的这段时间呢，我起床后的第一杯水，就是长年累月地加入一调羹这三种油之一：紫苏油、黑种子油、或阿甘油， 下面列出了他们的好处，各有不同。 我早上空腹喝紫苏油最多，因为这是植物届的鱼油， 它的Omega-3（α-亚麻酸/ALA）含量比橄榄油高了60 倍，还很通便。

初榨橄榄油我家里也是长期有，只用在配凉菜吃，所以我早上没有空腹兑水和了。


总结：哪种油更适合你？

橄榄油 (Olive Oil)： 保护心脏、抗炎症，日常食用（凉拌或中低温烹饪）

紫苏油 (Perilla Oil)：Omega-3 含量最高，每日营养补充（必须冷食/凉拌/口服）

黑种子草油 (Black Seed Oil)：增强免疫系统，医疗保健用途，小剂量服用

阿甘油 (Argan Oil)：富含维生素E、护肤 （我常年吃有机南瓜子，同效果），烹饪、高级调味、口服、提升健康水平

English Version


16/8 Intermittent Fasting

I have practiced 16/8 intermittent fasting for over 15 years. It’s not that I’m intentionally starving myself; I simply have no appetite in the mornings. My 8-hour eating window is typically from 12:00 PM to 8:00 PM, ending right after I return from the gym.

During my fasting period in the morning, the very first thing I do after waking up is drink a glass of water mixed with a tablespoon of one of these three oils: Perilla oil, Black Seed oil, or Argan oil. Each offers unique benefits, as listed below.

I most frequently drink Perilla oil on an empty stomach because it is essentially the "fish oil of the plant world"—its Omega-3 (Alpha-Linolenic Acid/ALA) content is 60 times higher than that of olive oil. It also helps your fast bowel movement.

I also keep a steady supply of extra virgin olive oil at home, but since I use it primarily for cold dressings and salads, I don’t mix it with my morning water.

Summary Table: Which one is for you?

Olive Oil: Heart & Inflammation, daily consumption (salads/cooking)

Perilla Oil: Highest Omega-3, daily supplement (must be cold)

Black Seed Oil: Immune System, therapeutic, smaller amounts.

Argan Oil: Vitamin E/Skin (I have been eating raw, organic pumpkin seeds for the same benefits) , culinary, gourmet, health boost