{"id":440,"date":"2026-10-28T09:00:00","date_gmt":"2026-10-28T09:00:00","guid":{"rendered":"https:\/\/clinicanering.com\/blog\/?p=440"},"modified":"2026-10-18T22:38:58","modified_gmt":"2026-10-18T22:38:58","slug":"does-short-sleep-hurt-fat-loss-zh","status":"publish","type":"post","link":"https:\/\/clinicanering.com\/blog\/zh\/jianzhong\/does-short-sleep-hurt-fat-loss-zh\/","title":{"rendered":"\u7761\u5f97\u5c11\u4f1a\u59a8\u788d\u51cf\u8102\u5417\uff1f"},"content":{"rendered":"<blockquote>\n<p><strong>\u8981\u70b9<\/strong><\/p>\n<ul>\n<li>\u7761\u5f97\u5c11\u4e0d\u4f1a\u963b\u6b62\u51cf\u91cd\uff0c\u4f46\u4f1a\u62d6\u8282\u98df\u7684\u540e\u817f\u3002\u5728\u4e00\u7bc7\u7eb3\u516541\u9879\u8bd5\u9a8c\u7684\u7efc\u8ff0\u4e2d\uff0c\u7761\u5f97\u5c11\u7684\u4eba\u5e73\u5747\u6bcf\u5929\u591a\u5403252.8\u5343\u5361\u3002<\/li>\n<li>\u8282\u98df\u671f\u95f4\uff0c\u7761\u5f97\u5c11\u53ef\u80fd\u6539\u53d8\u51cf\u6389\u7684\u4f53\u91cd\u6765\u81ea\u54ea\u91cc\u3002\u5728\u4e00\u9879\u5c0f\u7814\u7a76\u4e2d\uff0c\u77615.5\u5c0f\u65f6\u65f6\uff0c\u51cf\u6389\u7684\u8102\u80aa\u4ece1.4\u516c\u65a4\u964d\u52300.6\u516c\u65a4\uff0c\u51cf\u6389\u7684\u7626\u4f53\u91cd\u5219\u4ece1.5\u516c\u65a4\u589e\u52a0\u52302.4\u516c\u65a4\u3002<\/li>\n<li>\u591a\u7761\u53ef\u80fd\u6709\u5e2e\u52a9\uff1a\u5728\u4e00\u9879\u4e3a\u671f\u4e24\u5468\u7684\u8bd5\u9a8c\u4e2d\uff0c\u8d85\u91cd\u7684\u6210\u5e74\u4eba\u6bcf\u665a\u591a\u7761\u7ea61.2\u5c0f\u65f6\u540e\uff0c\u6bcf\u5929\u6bd4\u5bf9\u7167\u7ec4\u5c11\u5403270\u5343\u5361\u3002<\/li>\n<li>\u7761\u7720\u8d28\u91cf\u548c\u65f6\u957f\u540c\u6837\u91cd\u8981\u3002\u591c\u91cc\u7ecf\u5e38\u9192\u6765\u3001\u5165\u7761\u6162\uff0c\u90fd\u548c\u51cf\u91cd\u8f83\u5c11\u6709\u5173\uff1b\u6253\u9f3e\u52a0\u4e0a\u767d\u5929\u75b2\u5026\uff0c\u5219\u9700\u8981\u6392\u67e5\u7761\u7720\u547c\u5438\u6682\u505c\u3002<\/li>\n<\/ul>\n<\/blockquote>\n<p>\u7761\u5f97\u5c11\u4f1a\u59a8\u788d\u51cf\u8102\uff0c\u56e0\u4e3a\u5b83\u4f1a\u589e\u52a0\u9965\u997f\u611f\u548c\u8fdb\u98df\u91cf\uff1b\u5728\u8282\u98df\u671f\u95f4\uff0c\u8fd8\u53ef\u80fd\u8ba9\u51cf\u6389\u7684\u4f53\u91cd\u4e2d\u6709\u66f4\u5927\u4e00\u90e8\u5206\u6765\u81ea\u7626\u4f53\u91cd\u3002\u70ed\u91cf\u7f3a\u53e3\u8fd9\u6761\u89c4\u5219\u4f9d\u7136\u6210\u7acb\uff1a\u7761\u5f97\u5c11\u7684\u4eba\u53ea\u8981\u5403\u5f97\u6bd4\u6d88\u8017\u7684\u5c11\uff0c\u7167\u6837\u80fd\u51cf\u91cd\uff1b\u800c\u5403\u5f97\u8fc7\u591a\u7684\u4eba\uff0c\u7761\u591f\u516b\u5c0f\u65f6\u4e5f\u4e0d\u4f1a\u7626\u3002<\/p>\n<h2>\u7761\u7720\u4f1a\u6539\u53d8\u70ed\u91cf\u8d26<\/h2>\n<p>\u8981\u51cf\u8102\uff0c\u5c31\u5f97\u6d88\u8017\u7684\u80fd\u91cf\u591a\u4e8e\u5403\u8fdb\u53bb\u7684\u3002\u7761\u7720\u4e0d\u6539\u53d8\u8fd9\u6761\u89c4\u5219\uff0c\u4f46\u4f1a\u5f71\u54cd\u201c\u5403\u201d\u8fd9\u4e00\u8fb9\u3002<\/p>\n<p>2019\u5e74\u7684\u4e00\u7bc7\u7efc\u8ff0\u6c47\u603b\u4e8641\u9879\u8ba9\u5065\u5eb7\u6210\u5e74\u4eba\u6bd4\u5e73\u65f6\u7761\u5f97\u5c11\u7684\u8bd5\u9a8c\u3002\u5e73\u5747\u6765\u8bf4\uff0c\u7761\u5f97\u5c11\u7684\u4eba\u66f4\u997f\uff0c\u6bcf\u5929\u591a\u5403252.8\u5343\u5361\uff0c\u4f53\u91cd\u589e\u52a00.34\u516c\u65a4\u3002\u5982\u679c\u996e\u98df\u8ba1\u5212\u6bcf\u5929\u53ea\u5236\u9020300\u5230400\u5343\u5361\u7684\u7f3a\u53e3\uff0c\u8fd9\u4e2a\u5dee\u989d\u5c31\u53ef\u80fd\u5403\u6389\u7f3a\u53e3\u7684\u4e00\u5927\u90e8\u5206\u3002<\/p>\n<p>2022\u5e74\u7f8e\u56fd\u7684\u4e00\u9879\u7814\u7a76\u8ba912\u540d\u6ca1\u6709\u80a5\u80d6\u7684\u5e74\u8f7b\u6210\u5e74\u4eba\u4f4f\u9662\u4e09\u5468\uff0c\u98df\u7269\u968f\u4fbf\u5403\u3002\u5728\u53ea\u7ed94\u5c0f\u65f6\u7761\u7720\u768414\u5929\u91cc\uff0c\u4ed6\u4eec\u5403\u5f97\u6bd4\u77619\u5c0f\u65f6\u768414\u5929\u591a\uff0c\u80fd\u91cf\u6d88\u8017\u6ca1\u6709\u53d8\u5316\uff0c\u4f53\u91cd\u4e0a\u5347\u4e86\u3002\u5168\u8eab\u8102\u80aa\u603b\u91cf\u6ca1\u6709\u660e\u663e\u53d8\u5316\uff0c\u4f46\u8179\u90e8\u8102\u80aa\u589e\u52a0\u4e86\uff0c\u5305\u62ec\u5305\u88f9\u5728\u5668\u5b98\u5468\u56f4\u7684\u5185\u810f\u8102\u80aa\u3002<\/p>\n<p>\u9002\u5ea6\u5730\u51cf\u5c11\u7761\u7720\uff0c\u8fde\u7eed\u51e0\u5468\u4e0b\u6765\uff0c\u4f53\u91cd\u79e4\u4e0a\u5c31\u770b\u5f97\u51fa\u6765\u3002\u57282026\u5e74\u4e00\u9879\u670995\u540d\u6210\u5e74\u4eba\u7684\u7814\u7a76\u4e2d\uff0c\u8fde\u7eed\u516d\u5468\u6bcf\u665a\u5c11\u7761\u7ea678\u5206\u949f\uff0c\u4f53\u91cd\u589e\u52a0\u4e860.45\u516c\u65a4\uff0c\u8170\u56f4\u589e\u52a0\u4e860.52\u5398\u7c73\u3002\u6bcf\u5929\u5750\u7740\u7684\u65f6\u95f4\u4e5f\u591a\u4e8617\u5206\u949f\u3002<\/p>\n<h2>\u9965\u997f\u3001\u7626\u7d20\u548c\u80c3\u9965\u997f\u7d20<\/h2>\n<p>\u7626\u7d20\u662f\u544a\u8bc9\u5927\u8111\u201c\u6709\u50a8\u5907\u80fd\u91cf\u201d\u5e76\u5e2e\u52a9\u4ea7\u751f\u9971\u8179\u611f\u7684\u6fc0\u7d20\u3002\u80c3\u9965\u997f\u7d20\u4f5c\u7528\u76f8\u53cd\uff0c\u4f1a\u589e\u52a0\u9965\u997f\u611f\u3002\u6700\u5e38\u542c\u5230\u7684\u89e3\u91ca\u662f\uff1a\u7761\u5f97\u5c11\u4f1a\u964d\u4f4e\u7626\u7d20\u3001\u5347\u9ad8\u80c3\u9965\u997f\u7d20\uff0c\u6240\u4ee5\u4eba\u4f1a\u5403\u5f97\u66f4\u591a\u3002<\/p>\n<p>\u7814\u7a76\u5e76\u6ca1\u6709\u8fd9\u4e48\u7b80\u5355\u5730\u8bc1\u5b9e\u8fd9\u4e2a\u89e3\u91ca\u3002\u5728\u4e00\u9879\u745e\u5178\u7814\u7a76\u768444\u540d\u6210\u5e74\u4eba\u4e2d\uff0c\u6574\u591c\u4e0d\u7761\u964d\u4f4e\u4e86\u7626\u7d20\u3001\u5347\u9ad8\u4e86\u80c3\u9965\u997f\u7d20\uff0c\u800c\u4e14\u6709\u80a5\u80d6\u7684\u4eba\u80c3\u9965\u997f\u7d20\u5347\u5f97\u66f4\u591a\u3002\u4f46\u90a3\u7bc741\u9879\u8bd5\u9a8c\u7684\u7efc\u8ff0\uff0c\u5728\u7814\u7a76\u7684\u5e73\u5747\u7ed3\u679c\u4e2d\u6ca1\u6709\u53d1\u73b0\u8fd9\u4e24\u79cd\u6fc0\u7d20\u6709\u4e00\u81f4\u7684\u53d8\u5316\uff0c\u800c\u57282026\u5e74\u7684\u7814\u7a76\u4e2d\uff0c\u7761\u5f97\u5c11\u65f6\u7626\u7d20\u53cd\u800c\u5347\u9ad8\u4e86\u3002<\/p>\n<p>\u53e6\u4e00\u6761\u7ebf\u7d22\u6765\u81ea\u5927\u8111\u3002\u5728\u8111\u5f71\u50cf\u68c0\u67e5\u4e2d\uff0c\u7761\u7720\u5265\u593a\u6539\u53d8\u4e86\u5927\u8111\u5728\u4e0e\u5956\u8d4f\u548c\u81ea\u6211\u63a7\u5236\u76f8\u5173\u533a\u57df\u5bf9\u98df\u7269\u523a\u6fc0\u7684\u53cd\u5e94\u3002\u8fd9\u6216\u8bb8\u80fd\u89e3\u91ca\u4e3a\u4ec0\u4e48\u6ca1\u7761\u597d\u7684\u4eba\u5f80\u5f80\u5403\u5f97\u66f4\u591a\uff0c\u5373\u4f7f\u6fc0\u7d20\u53d8\u5316\u4e0d\u5927\u3002<\/p>\n<h2>\u7761\u5f97\u5c11\u4f1a\u8ba9\u4ee3\u8c22\u53d8\u6162\u5417\uff1f<\/h2>\n<p>\u7814\u7a76\u4e0d\u652f\u6301\u8fd9\u79cd\u8bf4\u6cd5\u30022019\u5e74\u7684\u7efc\u8ff0\u6ca1\u6709\u53d1\u73b0\u7761\u5f97\u5c11\u65f6\u80fd\u91cf\u6d88\u8017\u6709\u660e\u663e\u53d8\u5316\uff0c\u90a3\u987912\u540d\u6210\u5e74\u4eba\u7684\u4f4f\u9662\u7814\u7a76\u4e5f\u6ca1\u6709\uff1b2022\u5e74\u4e00\u9879\u589e\u52a0\u8d85\u91cd\u6210\u5e74\u4eba\u7761\u7720\u7684\u8bd5\u9a8c\uff08\u4e0b\u6587\u4f1a\u8bb2\u5230\uff09\uff0c\u540c\u6837\u6ca1\u6709\u770b\u5230\u5168\u5929\u603b\u6d88\u8017\u7684\u53d8\u5316\u3002<\/p>\n<p>\u53d8\u5316\u7684\u662f\u5403\u4e86\u591a\u5c11\u3002\u5982\u679c\u4f60\u60f3\u77e5\u9053\u81ea\u5df1\u7684\u8eab\u4f53\u5728\u9759\u606f\u65f6\u6d88\u8017\u591a\u5c11\uff0c\u53ef\u4ee5\u7528<a href=\"https:\/\/clinicanering.com\/calorimetria-indireta\/\">\u95f4\u63a5\u6d4b\u70ed\u6cd5<\/a>\u6765\u6d4b\u91cf\uff0c\u6211\u5728\u5173\u4e8e<a href=\"https:\/\/clinicanering.com\/blog\/zh\/shenti-chengfen\/metabolism-calories-burned-at-rest-zh\/\">\u4ee3\u8c22<\/a>\u7684\u6587\u7ae0\u91cc\u4ecb\u7ecd\u8fc7\u8fd9\u9879\u68c0\u67e5\u3002<\/p>\n<h2>\u51cf\u6389\u7684\u4f53\u91cd\u6765\u81ea\u54ea\u91cc<\/h2>\n<p>\u4f53\u91cd\u79e4\u663e\u793a\u4f60\u51cf\u4e86\u591a\u5c11\uff0c\u4f46\u4e0d\u4f1a\u544a\u8bc9\u4f60\u51cf\u7684\u662f\u8102\u80aa\u8fd8\u662f\u7626\u4f53\u91cd\u3002\u8282\u98df\u65f6\uff0c\u7406\u60f3\u7684\u60c5\u51b5\u662f\u51cf\u6389\u7684\u5927\u90e8\u5206\u662f\u8102\u80aa\uff0c\u800c\u808c\u8089\u6240\u5728\u7684\u7626\u4f53\u91cd\u5f97\u5230\u4fdd\u7559\u3002\u7761\u7720\u4f3c\u4e4e\u6070\u6070\u5728\u8fd9\u4e2a\u6bd4\u4f8b\u4e0a\u8d77\u4f5c\u7528\u3002<\/p>\n<p>2010\u5e74\u53d1\u8868\u5728\u300aAnnals of Internal Medicine\u300b\u4e0a\u7684\u4e00\u9879\u7814\u7a76\uff0c\u8ba910\u540d\u8d85\u91cd\u6210\u5e74\u4eba\u91c7\u7528\u540c\u6837\u7684\u996e\u98df14\u5929\uff0c\u5171\u505a\u4e24\u8f6e\uff1a\u4e00\u8f6e\u6bcf\u665a\u5728\u5e8a\u4e0a8.5\u5c0f\u65f6\uff0c\u53e6\u4e00\u8f6e5.5\u5c0f\u65f6\u3002\u51cf\u6389\u7684\u4f53\u91cd\u5dee\u4e0d\u591a\uff0c\u4f46\u6784\u6210\u53d8\u4e86\uff1a<\/p>\n<ul>\n<li>8.5\u5c0f\u65f6\u65f6\uff0c\u51cf\u6389\u4e861.4\u516c\u65a4\u8102\u80aa\u548c1.5\u516c\u65a4\u7626\u4f53\u91cd\u3002<\/li>\n<li>5.5\u5c0f\u65f6\u65f6\uff0c\u53ea\u51cf\u6389\u4e860.6\u516c\u65a4\u8102\u80aa\uff0c\u7626\u4f53\u91cd\u5374\u51cf\u6389\u4e862.4\u516c\u65a4\u3002<\/li>\n<\/ul>\n<p>\u7761\u5f97\u5c11\u65f6\uff0c\u51cf\u6389\u7684\u4f53\u91cd\u4e2d\u8102\u80aa\u6240\u5360\u6bd4\u4f8b\u4e0b\u964d\u4e8655%\uff0c\u7626\u4f53\u91cd\u7684\u6d41\u5931\u589e\u52a0\u4e8660%\uff0c\u9965\u997f\u611f\u4e5f\u589e\u52a0\u4e86\u3002<\/p>\n<figure>\n<img src=\"\/blog\/wp-content\/uploads\/sono-gordura-diagrama-zh.svg\" alt=\"Nedeltcheva 2010\u5e74\u7814\u7a76\u7684\u56fe\u8868\uff1a\u77618.5\u5c0f\u65f6\u65f6\uff0c\u51cf\u63891.4\u516c\u65a4\u8102\u80aa\u548c1.5\u516c\u65a4\u7626\u4f53\u91cd\uff1b\u77615.5\u5c0f\u65f6\u65f6\uff0c\u51cf\u63890.6\u516c\u65a4\u8102\u80aa\u548c2.4\u516c\u65a4\u7626\u4f53\u91cd\u3002\" width=\"640\" height=\"560\" loading=\"lazy\" decoding=\"async\"><figcaption>\n\u540c\u6837\u7684\u996e\u98df\uff0c\u4e0d\u540c\u7684\u7761\u7720\uff1a\u51cf\u6389\u7684\u4f53\u91cd\u6784\u6210\u53d8\u4e86\u3002<br \/>\n<\/figcaption><\/figure>\n<p>2018\u5e74\u7684\u4e00\u9879\u8bd5\u9a8c\u6d4b\u8bd5\u4e86\u66f4\u8d34\u8fd1\u73b0\u5b9e\u7684\u7761\u7720\u51cf\u5c11\u3002\u57288\u5468\u7684\u8282\u98df\u671f\u95f4\uff0c36\u540d\u8d85\u91cd\u6216\u80a5\u80d6\u7684\u6210\u5e74\u4eba\u88ab\u5206\u6210\u4e24\u7ec4\uff0c\u5176\u4e2d\u4e00\u7ec4\u6bcf\u5468\u6709\u4e94\u4e2a\u665a\u4e0a\u5c11\u7761\u7ea61\u5c0f\u65f6\uff0c\u53e6\u5916\u4e24\u665a\u968f\u610f\u7761\u3002\u4e24\u7ec4\u51cf\u6389\u7684\u4f53\u91cd\u76f8\u8fd1\uff0c\u4f46\u5728\u7761\u5f97\u5c11\u7684\u90a3\u7ec4\uff0c\u51cf\u6389\u7684\u4f53\u91cd\u4e2d\u8102\u80aa\u6240\u5360\u7684\u6bd4\u4f8b\u66f4\u5c0f\u3002<\/p>\n<p>\u8fd9\u4e24\u9879\u7814\u7a76\u89c4\u6a21\u5c0f\u3001\u65f6\u95f4\u77ed\uff0c\u800c2026\u5e74\u7684\u7814\u7a76\u5728\u516d\u5468\u5185\u6ca1\u80fd\u663e\u793a\u4f53\u91cd\u6784\u6210\u7684\u53d8\u5316\u3002\u5373\u4fbf\u5982\u6b64\uff0c\u5b83\u4eec\u6307\u5411\u540c\u4e00\u4e2a\u65b9\u5411\u3002\u6240\u4ee5\u9664\u4e86\u4f53\u91cd\uff0c\u8fd8\u503c\u5f97\u7528<a href=\"https:\/\/clinicanering.com\/bioimpedancia\/\">\u751f\u7269\u7535\u963b\u6297<\/a>\u8ffd\u8e2a\u8eab\u4f53\u6210\u5206\uff0c\u5b83\u80fd\u5728\u51e0\u4e2a\u6708\u91cc\u4f30\u7b97\u51cf\u6389\u7684\u4f53\u91cd\u4e2d\u6709\u591a\u5c11\u6765\u81ea\u8102\u80aa\u3001\u591a\u5c11\u6765\u81ea\u7626\u4f53\u91cd\u3002<\/p>\n<h2>\u90a3\u8840\u7cd6\u5462\uff1f<\/h2>\n<p>\u7761\u5f97\u5c11\u8fd8\u4f1a\u5f71\u54cd\u80f0\u5c9b\u7d20\uff0c\u4e5f\u5c31\u662f\u628a\u8840\u6db2\u4e2d\u7684\u7cd6\u9001\u8fdb\u7ec6\u80de\u7684\u6fc0\u7d20\u3002\u5728\u90a3\u7bc741\u9879\u8bd5\u9a8c\u7684\u7efc\u8ff0\u4e2d\uff0c\u7761\u7720\u5265\u593a\u964d\u4f4e\u4e86\u80f0\u5c9b\u7d20\u654f\u611f\u6027\uff0c\u4e5f\u5c31\u662f\u8bf4\uff0c\u8eab\u4f53\u9700\u8981\u66f4\u591a\u80f0\u5c9b\u7d20\u624d\u80fd\u5904\u7406\u540c\u6837\u591a\u7684\u7cd6\u3002<\/p>\n<p>\u53ea\u8981\u6709\u70ed\u91cf\u7f3a\u53e3\uff0c\u8fd9\u5e76\u4e0d\u59a8\u788d\u51cf\u8102\u3002\u4f46\u7761\u5f97\u5c11\u7684\u4eba\u662f\u5728\u4e00\u4e2a\u66f4\u4e0d\u5229\u7684\u4ee3\u8c22\u73af\u5883\u91cc\u8282\u98df\u3002<\/p>\n<h2>\u7761\u7720\u65f6\u957f\u4e0e\u7761\u7720\u8d28\u91cf<\/h2>\n<p>\u7f8e\u56fd\u7761\u7720\u533b\u5b66\u5b66\u4f1a\u7684\u5171\u8bc6\u5efa\u8bae\u6210\u5e74\u4eba\u6bcf\u665a\u89c4\u5f8b\u5730\u77617\u5c0f\u65f6\u6216\u4ee5\u4e0a\u30022022\u5e74\uff0c\u7f8e\u56fd\u5fc3\u810f\u534f\u4f1a\u5f00\u59cb\u628a\u7761\u7720\u5217\u4e3a\u5fc3\u810f\u5065\u5eb7\u7684\u516b\u5927\u652f\u67f1\u4e4b\u4e00\uff0c\u4e0e\u996e\u98df\u3001\u8eab\u4f53\u6d3b\u52a8\u3001\u4f53\u91cd\u3001\u8840\u538b\u3001\u80c6\u56fa\u9187\u3001\u8840\u7cd6\u548c\u5438\u70df\u5e76\u5217\u3002<\/p>\n<p>\u8eba\u5728\u5e8a\u4e0a\u7684\u65f6\u95f4\u548c\u7761\u5f97\u597d\u662f\u4e24\u56de\u4e8b\u3002\u4e00\u9879\u4e3a\u671f18\u4e2a\u6708\u7684\u51cf\u91cd\u9879\u76ee\u8ffd\u8e2a\u4e86156\u540d\u8d85\u91cd\u548c\u80a5\u80d6\u7684\u6210\u5e74\u4eba\uff0c6\u4e2a\u6708\u65f6\u5e73\u5747\u51cf\u91cd7.7\u516c\u65a4\u3002\u4e4b\u540e12\u4e2a\u6708\u65f6\u8fbe\u52308.4\u516c\u65a4\uff0c18\u4e2a\u6708\u65f6\u4e3a7.1\u516c\u65a4\u3002\u7761\u7720\u6548\u7387\u8f83\u4f4e\u3001\u591c\u91cc\u9192\u5f97\u66f4\u591a\u3001\u5165\u7761\u66f4\u6162\u7684\u4eba\u51cf\u91cd\u66f4\u5c11\uff0c\u5373\u4f7f\u8003\u8651\u4e86\u4ed6\u4eec\u5403\u591a\u5c11\u548c\u8fd0\u52a8\u591a\u5c11\u4e4b\u540e\u4e5f\u662f\u5982\u6b64\u3002\u7761\u7720\u5dee\u8fd8\u4e0e\u8fbe\u6210\u8fd0\u52a8\u76ee\u6807\u7684\u53ef\u80fd\u6027\u8f83\u4f4e\u6709\u5173\u3002\u56e0\u4e3a\u8fd9\u662f\u5173\u8054\u6027\u7814\u7a76\uff0c\u5b83\u4e0d\u80fd\u8bc1\u660e\u662f\u7761\u7720\u5dee\u5bfc\u81f4\u4e86\u51cf\u91cd\u8f83\u5c11\u3002<\/p>\n<h2>\u591a\u7761\u6709\u52a9\u4e8e\u51cf\u91cd\u5417\uff1f<\/h2>\n<p>2022\u5e74\u53d1\u8868\u5728\u300aJAMA Internal Medicine\u300b\u4e0a\u7684\u4e00\u9879\u8bd5\u9a8c\u5728\u5b9e\u9a8c\u5ba4\u4e4b\u5916\u68c0\u9a8c\u4e86\u8fd9\u4e2a\u95ee\u9898\u3002\u7814\u7a76\u5bf9\u8c61\u662f80\u540d\u6bcf\u665a\u7761\u4e0d\u52306.5\u5c0f\u65f6\u7684\u8d85\u91cd\u6210\u5e74\u4eba\u3002\u4e00\u534a\u4eba\u63a5\u53d7\u4e86\u4e00\u5bf9\u4e00\u7684\u7761\u7720\u536b\u751f\u6307\u5bfc\uff0c\u76ee\u6807\u662f\u6bcf\u665a\u5728\u5e8a\u4e0a\u5f858.5\u5c0f\u65f6\uff0c\u53e6\u4e00\u534a\u4eba\u7ef4\u6301\u539f\u6765\u7684\u4f5c\u606f\u3002\u6240\u6709\u4eba\u90fd\u6ca1\u6709\u62ff\u5230\u996e\u98df\u6216\u8fd0\u52a8\u8ba1\u5212\u3002<\/p>\n<p>\u4e24\u5468\u540e\uff0c\u63a5\u53d7\u6307\u5bfc\u7684\u4e00\u7ec4\u6bcf\u665a\u591a\u7761\u4e86\u7ea61.2\u5c0f\u65f6\uff0c\u6bcf\u5929\u6bd4\u5bf9\u7167\u7ec4\u5c11\u5403270\u5343\u5361\u3002\u80fd\u91cf\u6d88\u8017\u6ca1\u6709\u53d8\u5316\uff0c\u591a\u7761\u7684\u4e00\u7ec4\u4f53\u91cd\u6bd4\u5bf9\u7167\u7ec4\u4e0b\u964d\u4e86\u3002\u7761\u7720\u589e\u52a0\u5f97\u8d8a\u591a\uff0c\u5403\u5f97\u5c31\u8d8a\u5c11\u3002<\/p>\n<p>\u8bd5\u9a8c\u53ea\u6709\u4e24\u5468\uff0c\u6240\u4ee5\u8fd8\u4e0d\u77e5\u9053\u957f\u671f\u80fd\u4fdd\u6301\u591a\u5c11\u3002<\/p>\n<h2>\u5468\u672b\u8865\u89c9\u80fd\u5f25\u8865\u5417\uff1f<\/h2>\n<p>\u57282018\u5e74\u7684\u8bd5\u9a8c\u4e2d\uff0c\u7761\u5f97\u5c11\u7684\u90a3\u7ec4\u6bcf\u5468\u6709\u4e24\u4e2a\u665a\u4e0a\u53ef\u4ee5\u968f\u610f\u7761\uff0c\u90a3\u4e24\u5929\u5927\u7ea6\u591a\u77611\u5c0f\u65f6\u3002\u5373\u4fbf\u5982\u6b64\uff0c\u4ed6\u4eec\u51cf\u6389\u7684\u8102\u80aa\u6bd4\u4f8b\u4ecd\u7136\u5c11\u4e8e\u6574\u5468\u6b63\u5e38\u7761\u7720\u7684\u90a3\u7ec4\u3002<\/p>\n<p>\u5728\u8fd9\u9879\u7814\u7a76\u4e2d\uff0c\u4e24\u4e2a\u8f83\u957f\u7684\u591c\u665a\u4e0d\u8db3\u4ee5\u5f25\u8865\u4e94\u4e2a\u77ed\u591c\u665a\u3002\u4e0d\u8fc7\u8fd9\u9879\u7814\u7a76\u5e76\u4e0d\u662f\u4e3a\u6d4b\u8bd5\u8865\u89c9\u800c\u8bbe\u8ba1\u7684\uff0c\u6240\u4ee5\u8fd8\u9700\u8981\u8fdb\u4e00\u6b65\u8bc1\u5b9e\u3002<\/p>\n<h2>\u6253\u9f3e\u3001\u7761\u7720\u547c\u5438\u6682\u505c\u548c\u4f53\u91cd<\/h2>\n<p>\u5f53\u8d85\u91cd\u7684\u4eba\u7761\u4e0d\u597d\u65f6\uff0c\u503c\u5f97\u60f3\u5230\u963b\u585e\u6027\u7761\u7720\u547c\u5438\u6682\u505c\uff1a\u591c\u91cc\u5589\u5499\u53cd\u590d\u95ed\u5408\uff0c\u7761\u7720\u88ab\u5207\u6210\u788e\u7247\u3002\u8d85\u91cd\u4f1a\u52a0\u91cd\u547c\u5438\u6682\u505c\uff0c\u800c\u788e\u7247\u5316\u7684\u7761\u7720\u53c8\u53ef\u80fd\u59a8\u788d\u51cf\u91cd\u3002<\/p>\n<p>\u5927\u58f0\u6253\u9f3e\u3001\u540c\u5e8a\u7684\u4eba\u6ce8\u610f\u5230\u7684\u547c\u5438\u6682\u505c\u3001\u767d\u5929\u75b2\u5026\u548c\u72af\u56f0\uff0c\u90fd\u662f\u8b66\u793a\u4fe1\u53f7\u3002\u4e00\u4e2a\u7b80\u5355\u7684\u95ee\u5377STOP-Bang\u53ef\u4ee5\u5e2e\u52a9\u7b5b\u67e5\uff1a\u5728\u4e00\u7bc7\u7eb3\u51653247\u540d\u5373\u5c06\u624b\u672f\u60a3\u8005\u7684\u7efc\u8ff0\u4e2d\uff0c\u5b83\u627e\u51fa\u4e8685%\u7684\u547c\u5438\u6682\u505c\u60a3\u8005\uff0c\u4f46\u4e5f\u628a\u5f88\u591a\u6ca1\u6709\u547c\u5438\u6682\u505c\u7684\u4eba\u6807\u4e3a\u53ef\u7591\u3002\u6240\u4ee5\u5b83\u7684\u4f5c\u7528\u662f\u6307\u51fa\u8c01\u9700\u8981\u505a\u68c0\u67e5\uff0c\u786e\u8bca\u8981\u9760\u7761\u7720\u76d1\u6d4b\u3002<\/p>\n<p>\u6cbb\u7597\u4f53\u91cd\u4e5f\u6709\u52a9\u4e8e\u6539\u5584\u547c\u5438\u6682\u505c\u30022024\u5e74\u300aNew England Journal of Medicine\u300b\u540c\u65f6\u53d1\u8868\u7684\u4e24\u9879\u8bd5\u9a8c\uff0c\u9488\u5bf9\u6709\u80a5\u80d6\u548c\u4e2d\u91cd\u5ea6\u547c\u5438\u6682\u505c\u7684\u6210\u5e74\u4eba\uff0c\u4e00\u5e74\u540e\u66ff\u5c14\u6cca\u80bd\uff08Mounjaro\uff09\u8ba9\u7761\u7720\u4e2d\u7684\u547c\u5438\u6682\u505c\u548c\u547c\u5438\u51cf\u5f31\u6bd4\u5b89\u6170\u5242\u6bcf\u5c0f\u65f6\u591a\u51cf\u5c1120\u523024\u6b21\u3002\u6211\u5728\u5173\u4e8e<a href=\"https:\/\/clinicanering.com\/blog\/zh\/jianzhong\/weight-loss-injections-mounjaro-ozempic-zh\/\">\u51cf\u91cd\u9488<\/a>\u7684\u6587\u7ae0\u91cc\u8bb2\u8fc7\u8fd9\u4e9b\u836f\u3002<\/p>\n<h2>\u4e3b\u8981\u7814\u7a76\u4e00\u89c8<\/h2>\n<table>\n<colgroup>\n<col style=\"width: 25%\" \/>\n<col style=\"width: 25%\" \/>\n<col style=\"width: 25%\" \/>\n<col style=\"width: 25%\" \/>\n<\/colgroup>\n<thead>\n<tr>\n<th>\u7814\u7a76<\/th>\n<th>\u53c2\u4e0e\u8005<\/th>\n<th>\u65f6\u957f<\/th>\n<th>\u7ed3\u679c<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>2019\u5e74\u7efc\u8ff0<\/td>\n<td>41\u9879\u5065\u5eb7\u6210\u5e74\u4eba\u8bd5\u9a8c<\/td>\n<td>\u4e0d\u4e00<\/td>\n<td>\u7761\u5f97\u5c11\u65f6\uff0c\u6bcf\u5929\u591a\u5403252.8\u5343\u5361\uff0c\u4f53\u91cd\u591a0.34\u516c\u65a4<\/td>\n<\/tr>\n<tr>\n<td>2022\u5e74\u7814\u7a76\uff08\u4f4f\u9662\uff09<\/td>\n<td>12\u540d\u6ca1\u6709\u80a5\u80d6\u7684\u6210\u5e74\u4eba<\/td>\n<td>14\u5929\uff0c\u6bcf\u665a\u77614\u5c0f\u65f6<\/td>\n<td>\u5403\u5f97\u66f4\u591a\uff0c\u6d88\u8017\u4e0d\u53d8\uff0c\u8179\u90e8\u8102\u80aa\u589e\u52a0<\/td>\n<\/tr>\n<tr>\n<td>2026\u5e74\u7814\u7a76<\/td>\n<td>95\u540d\u6210\u5e74\u4eba<\/td>\n<td>6\u5468\uff0c\u6bcf\u665a\u5c11\u776178\u5206\u949f<\/td>\n<td>\u4f53\u91cd\u591a0.45\u516c\u65a4\uff0c\u8170\u56f4\u591a0.52\u5398\u7c73<\/td>\n<\/tr>\n<tr>\n<td>2010\u5e74\u7814\u7a76<\/td>\n<td>10\u540d\u8282\u98df\u4e2d\u7684\u8d85\u91cd\u6210\u5e74\u4eba<\/td>\n<td>14\u5929\uff0c\u6bcf\u665a\u5728\u5e8a5.5\u5c0f\u65f6<\/td>\n<td>\u51cf\u6389\u7684\u4f53\u91cd\u4e2d\u8102\u80aa\u66f4\u5c11\u3001\u7626\u4f53\u91cd\u66f4\u591a<\/td>\n<\/tr>\n<tr>\n<td>2018\u5e74\u8bd5\u9a8c<\/td>\n<td>36\u540d\u8282\u98df\u4e2d\u7684\u8d85\u91cd\u6216\u80a5\u80d6\u6210\u5e74\u4eba<\/td>\n<td>8\u5468\uff0c5\u4e2a\u665a\u4e0a\u5c11\u77611\u5c0f\u65f6<\/td>\n<td>\u51cf\u6389\u7684\u4f53\u91cd\u4e2d\u8102\u80aa\u5360\u6bd4\u66f4\u5c0f<\/td>\n<\/tr>\n<tr>\n<td>2022\u5e74\u8bd5\u9a8c\uff08\u591a\u7761\uff09<\/td>\n<td>80\u540d\u8d85\u91cd\u6210\u5e74\u4eba<\/td>\n<td>2\u5468<\/td>\n<td>\u6bcf\u665a\u591a\u7761\u7ea61.2\u5c0f\u65f6\uff0c\u6bcf\u5929\u6bd4\u5bf9\u7167\u7ec4\u5c11\u5403270\u5343\u5361<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>\u5b9e\u9645\u8be5\u600e\u4e48\u505a<\/h2>\n<ul>\n<li>\u628a\u7761\u7720\u5f53\u4f5c\u51cf\u91cd\u8ba1\u5212\u7684\u4e00\u90e8\u5206\uff0c\u548c\u996e\u98df\u3001\u8bad\u7ec3\u653e\u5728\u4e00\u8d77\u3002<\/li>\n<li>\u76ee\u6807\u662f\u6bcf\u665a7\u5c0f\u65f6\u6216\u4ee5\u4e0a\uff0c\u6bcf\u5929\u4f5c\u606f\u65f6\u95f4\u76f8\u8fd1\u3002\u57282022\u5e74\u90a3\u9879\u589e\u52a0\u7761\u7720\u7684\u8bd5\u9a8c\u4e2d\uff0c\u6307\u5bfc\u662f\u4e00\u5bf9\u4e00\u7684\uff0c\u76ee\u6807\u662f\u5728\u5e8a\u4e0a\u5f858.5\u5c0f\u65f6\u3002<\/li>\n<li>\u4e0d\u8981\u4e3a\u4e86\u8bad\u7ec3\u800c\u538b\u7f29\u7761\u7720\u3002\u591a\u7ec3\u4e00\u5c0f\u65f6\u3001\u5c11\u7761\u4e00\u5c0f\u65f6\uff0c\u53ef\u80fd\u5728\u9965\u997f\u4e0a\u4ed8\u51fa\u4ee3\u4ef7\u3002<\/li>\n<li>\u8ffd\u8e2a\u8eab\u4f53\u6210\u5206\uff0c\u800c\u4e0d\u53ea\u662f\u4f53\u91cd\uff0c\u624d\u80fd\u77e5\u9053\u8282\u98df\u51cf\u6389\u7684\u662f\u4e0d\u662f\u8102\u80aa\u3002<\/li>\n<li>\u5982\u679c\u4f60\u6253\u9f3e\u3001\u9192\u6765\u4ecd\u7136\u75b2\u5026\uff0c\u6216\u767d\u5929\u6253\u778c\u7761\uff0c\u53bb\u505a\u4e00\u4e0b\u547c\u5438\u6682\u505c\u7684\u8bc4\u4f30\u3002<\/li>\n<\/ul>\n<p>\u5728\u5173\u4e8e<a href=\"https:\/\/clinicanering.com\/blog\/zh\/yundong-yixue\/low-sleep-score-after-8-hours-zh\/\">\u7761\u7720\u8bc4\u5206\u504f\u4f4e<\/a>\u7684\u6587\u7ae0\u91cc\uff0c\u6211\u8bb2\u8fc7\u65e5\u5e38\u6700\u5f71\u54cd\u7761\u7720\u7684\u56e0\u7d20\uff0c\u6bd4\u5982\u9152\u7cbe\u3001\u5496\u5561\u56e0\u548c\u5403\u5f97\u592a\u665a\uff0c\u4ee5\u53ca\u5982\u4f55\u4f7f\u7528\u624b\u8868\u4e0a\u7684\u6570\u636e\u3002<\/p>\n<h2>\u7ed3\u8bba<\/h2>\n<p>\u7761\u5f97\u5c11\u4f1a\u589e\u52a0\u9965\u997f\u611f\u548c\u8fdb\u98df\u6b32\u671b\uff0c\u8ba9\u80f0\u5c9b\u7d20\u53cd\u5e94\u53d8\u5dee\uff1b\u5728\u8282\u98df\u671f\u95f4\u8fdb\u884c\u7684\u5c0f\u578b\u7814\u7a76\u4e2d\uff0c\u8fd8\u8ba9\u51cf\u6389\u7684\u4f53\u91cd\u4e2d\u6709\u66f4\u5927\u4e00\u90e8\u5206\u6765\u81ea\u7626\u4f53\u91cd\u3002\u5728\u4e00\u9879\u8bd5\u9a8c\u4e2d\uff0c\u591a\u7761\u5e2e\u52a9\u8d85\u91cd\u6210\u5e74\u4eba\u5403\u5f97\u66f4\u5c11\uff0c\u800c\u4e14\u4e0d\u9700\u8981\u4efb\u4f55\u996e\u98df\u8ba1\u5212\u3002<\/p>\n<p>\u7761\u4e2a\u597d\u89c9\uff0c\u4e0b\u6b21\u89c1\uff01<\/p>\n<hr \/>\n<p><strong>\u8d23\u4efb\u533b\u5e08\uff1a<\/strong><a href=\"https:\/\/clinicanering.com\/sobre\/\">Gilberto Nering Junior\u533b\u751f<\/a>\uff0c<a href=\"https:\/\/clinicanering.com\/medicina-do-esporte\/\">\u8fd0\u52a8\u533b\u5b66\u533b\u5e08<\/a>\uff0cCRM-SP 160822\uff0cRQE 142486\uff08\u8fd0\u52a8\u533b\u5b66\uff0c\u5df4\u897f\uff09\u3002<\/p>\n<p><small>\u672c\u6587\u65e0\u8d5e\u52a9\uff0c\u4ec5\u4f9b\u53c2\u8003\uff0c\u4e0d\u80fd\u66ff\u4ee3\u4e2a\u4eba\u8bc4\u4f30\u3002\u5bf9\u5185\u5bb9\u6709\u7591\u95ee\uff1a<a href=\"https:\/\/clinicanering.com\/contato\/\">\u8054\u7cfb\u8bca\u6240<\/a>\u3002<\/small><\/p>\n<p>\u5c01\u9762\u7167\u7247\uff1a<a href=\"https:\/\/unsplash.com\/photos\/woman-sleeping-on-bed-under-blankets-rUc9hVE-L-E\">Greg Pappas<\/a>\uff0c\u6765\u81eaUnsplash\u3002<\/p>\n<div 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Effects of experimental sleep restriction on energy intake, energy expenditure, and visceral obesity. <em>J Am Coll Cardiol<\/em>. 2022;79(13):1254-1265. <a href=\"https:\/\/doi.org\/10.1016\/j.jacc.2022.01.038\">doi:10.1016\/j.jacc.2022.01.038<\/a><\/li>\n<li>Creasy SA, Ostendorf DM, Blankenship JM, et al. Effect of sleep on weight loss and adherence to diet and physical activity recommendations during an 18-month behavioral weight loss intervention. <em>Int J Obes (Lond)<\/em>. 2022;46(8):1510-1517. <a href=\"https:\/\/doi.org\/10.1038\/s41366-022-01141-z\">doi:10.1038\/s41366-022-01141-z<\/a><\/li>\n<li>Hwang M, Nagappa M, Guluzade N, et al. Validation of the STOP-Bang questionnaire as a preoperative screening tool for obstructive sleep apnea: a systematic review and meta-analysis. <em>BMC Anesthesiol<\/em>. 2022;22(1):366. <a href=\"https:\/\/doi.org\/10.1186\/s12871-022-01912-1\">doi:10.1186\/s12871-022-01912-1<\/a><\/li>\n<li>Lloyd-Jones DM, Allen NB, Anderson CAM, et al. Life\u2019s Essential 8: updating and enhancing the American Heart Association\u2019s construct of cardiovascular health: a presidential advisory from the American Heart Association. <em>Circulation<\/em>. 2022;146(5):e18-e43. <a href=\"https:\/\/doi.org\/10.1161\/CIR.0000000000001078\">doi:10.1161\/CIR.0000000000001078<\/a><\/li>\n<li>Malhotra A, Grunstein RR, Fietze I, et al. Tirzepatide for the treatment of obstructive sleep apnea and obesity. <em>N Engl J Med<\/em>. 2024;391(13):1193-1205. <a href=\"https:\/\/doi.org\/10.1056\/NEJMoa2404881\">doi:10.1056\/NEJMoa2404881<\/a><\/li>\n<li>Nedeltcheva AV, Kilkus JM, Imperial J, et al. Insufficient sleep undermines dietary efforts to reduce adiposity. <em>Ann Intern Med<\/em>. 2010;153(7):435-441. <a href=\"https:\/\/doi.org\/10.7326\/0003-4819-153-7-201010050-00006\">doi:10.7326\/0003-4819-153-7-201010050-00006<\/a><\/li>\n<li>Tasali E, Wroblewski K, Kahn E, et al. Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings: a randomized clinical trial. <em>JAMA Intern Med<\/em>. 2022;182(4):365-374. <a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2021.8098\">doi:10.1001\/jamainternmed.2021.8098<\/a><\/li>\n<li>van Egmond LT, Meth EMS, Engstr\u00f6m J, et al. Effects of acute sleep loss on leptin, ghrelin, and adiponectin in adults with healthy weight and obesity: a laboratory study. <em>Obesity (Silver Spring)<\/em>. 2023;31(3):635-641. <a href=\"https:\/\/doi.org\/10.1002\/oby.23616\">doi:10.1002\/oby.23616<\/a><\/li>\n<li>Wang X, Sparks JR, Bowyer KP, et al. Influence of sleep restriction on weight loss outcomes associated with caloric restriction. <em>Sleep<\/em>. 2018;41(5). <a href=\"https:\/\/doi.org\/10.1093\/sleep\/zsy027\">doi:10.1093\/sleep\/zsy027<\/a><\/li>\n<li>Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. <em>Sleep<\/em>. 2015;38(6):843-844. <a href=\"https:\/\/doi.org\/10.5665\/sleep.4716\">doi:10.5665\/sleep.4716<\/a><\/li>\n<li>Zhu B, Shi C, Park CG, et al. Effects of sleep restriction on metabolism-related parameters in healthy adults: a comprehensive review and meta-analysis of randomized controlled trials. <em>Sleep Med Rev<\/em>. 2019;45:18-30. <a href=\"https:\/\/doi.org\/10.1016\/j.smrv.2019.02.002\">doi:10.1016\/j.smrv.2019.02.002<\/a><\/li>\n<li>Zuraikat FM, Scaccia SE, Cochran JA, et al. Prolonged short sleep and its effect on body weight and composition: a pooled analysis of randomized trials. <em>Ann Intern Med<\/em>. 2026;179(8):1085-1093. <a href=\"https:\/\/doi.org\/10.7326\/ANNALS-25-01660\">doi:10.7326\/ANNALS-25-01660<\/a><\/li>\n<\/ol>\n<p><script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@type\": \"FAQPage\", \"inLanguage\": \"zh-Hans\", \"mainEntity\": [{\"@type\": \"Question\", \"name\": \"\u7761\u5f97\u5c11\u4f1a\u53d1\u80d6\u5417\uff1f\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"\u7761\u5f97\u5c11\u4f1a\u589e\u52a0\u9965\u997f\u611f\u548c\u8fdb\u98df\u91cf\u3002\u5728\u4e00\u7bc7\u7eb3\u516541\u9879\u8bd5\u9a8c\u7684\u7efc\u8ff0\u4e2d\uff0c\u7761\u5f97\u5c11\u7684\u4eba\u5e73\u5747\u6bcf\u5929\u591a\u5403252.8\u5343\u5361\uff0c\u4f53\u91cd\u589e\u52a00.34\u516c\u65a4\u3002\u4f53\u91cd\u589e\u52a0\u4e3b\u8981\u6765\u81ea\u5403\u5f97\u66f4\u591a\u3002\"}}, {\"@type\": \"Question\", \"name\": 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