雷雨

摘 要 目的：探讨断食与瑜伽运动干预对女大学生的减肥效果。方法：对8名体脂率≥28%女大学生进行7天饮食指导，第1、2、3天安排减食即将每日的三餐简单化、素食化和半流质化，第4天断食1天，第5、6、7天进行复食，饮食原则和前三日基本相同；在这7天中每天进行瑜伽运动，每天早7点和晚6点开始练习瑜伽呼吸和体式各1小时。减肥前后进行体重、体脂百分比、腰围、臀围和基础代谢的测量。结果：减肥后体重和腰围极显著性降低（p<0.01）；臀围和基础代谢也显著性降低（p<0.05）；体脂百分比也有较大地下降趋势（p>0.05）。结论：断食结合瑜伽运动对女大学生有较好的减肥效果，尤其对体重和腰围有较大的减肥作用。

关键词 断食 瑜伽运动 女大学生 减肥

中图分类号：G806 文献标识码：A DOI：10.16400/j.cnki.kjdkx.2018.03.086

Study of Ambrosia Combined with Yoga Exercise on Female College

Students with Fast Weight Loss

LEI Yu

（Changsha Aeronautical Vocational and Technical College， Changsha， Hunan 410019）

Abstract Objective： To investigate the fasting and yoga exercise intervention on weight loss of female college students. Method： 8 female college students whose body fat ratio over 28% are given dietary guidance for 7 days. First， second， third days schedule for food reduction. That is the daily meals are simplified， vegetarian and semi liquid； The fourth day fast for 1 days； The diet principle is basically the same as that of the previous three days for fifth， sixth， seventh days. During these 7 days， take yoga every day. Practice yoga， breathing and asanas for 1 hour each morning， at 7 and 6 p. m. every day. Weight， body fat percentage， waist circumference， hip circumference， and basal metabolism were measured before and after weight loss. Results； Weight loss and waist circumference were significantly lower after weight loss （p<0.01）； Hip circumference and basal metabolism were also significantly lower （p<0.05）； The percentage of body fat also had a downward trend （p>0.05）. Conclusion： Fast motion combined with yoga has a good slimming effect on female college students， has a better slimming effect especially on body weight and waist circumference.

Keywords Ambrosia； yoga exercises； female college students； weight loss.

隨着人民生活水平的不断提高，物质供应充足，摄取的营养越来越丰富；加上网络信息化社会的到来，迅速影响了人民的各类活动，运动变得越来越少，随之而来导致各种问题产生，最明显的就是各类人群肥胖率持续升高。肥胖症是一种常见的、明显的代谢失调症，它严重影响着人民的生命安全和生活质量，于是各类人群都想减肥或正在减肥之路上，各类减肥方法也多有报道。目前公认比较安全和有效的减肥原则依然是控制饮食多运动。只是具体怎样的结合方式能让普通肥胖者欣然接受还能达到减肥效果呢？断食结合瑜伽运动是在传统瑜伽断食基础之上进行改良的方式，本研究主要探讨这种方式对女大学生的减肥效果，为其他减肥者提供参考。

1 研究对象与方法