什么是正念的饮食？详细的初学者指南

As popular as diets are, they aren't always sustainable or holistically healthy, including emotionally. They often come with a long list of rules and, by some measures, can encourage self-punishing habits. If you've had this experience, here's some welcome news: There’s a real movement toward nondiet approaches.

“人们厌倦了剥夺，尤其是因为从长远来看，极端饮食永远不会起作用。我认为，正念饮食和采取更温和的健康饮食对千禧一代和年轻人更具吸引力饮食文化。”Frances Largeman-Roth, RDN, a nutrition expert and author of冰沙计划。“It’s time for something different.”

正念饮食是一种可以为您提供替代的方法时尚饮食那是不可持续的，不健康的或根本不愉快的。While the point may be slowing down and savoring your food, the overarching message is that it’s possible to love what you eat and prioritize nutrition to feel good — and live a more fulfilling life not subject to guilt, judgment, or restriction associated with food choices.

Here's what you need to know about mindful eating, the health benefits you may garner from this approach, and how to get started if you’re a beginner.

很容易匆匆忙忙地穿过小吃和饭菜，而不必停下来，然后真正考虑您的饮食。正念的饮食使您与食物和饥饿程度保持联系。拉尔格曼·罗斯（Largeman-Roth）说：“正念饮食是一个概念，是一种习惯，围绕着在我们吃的食物做出选择的同时围绕在场。”

在某种程度上，您专注于饮食和味道的味道，但在做冥想时也会引起您的身体感觉。“正念饮食正在您的身体和整个饭中检查。”詹妮弗·巴诺德（RD）, at the University of Texas in Austin. While mindful eating is often tied to eating with no distractions, she says that it’s still possible to be present and pay attention to your food even if you’re leisurely checking email or watching TV — a point that makes it feel more doable for more people.

Even if you don’t go all-in with mindful eating, adopting some of the principles of slowing down and tuning into your body can improve your health and the way you feel in your body. Here’s why:

• Better DigestionLargeman-Roth说，当您放慢脚步时，您会正确咀嚼食物，这将使消化食物更容易。
• More Nutritious Meals“When you check in with your body and your enjoyment of the meal, you get really great positive feedback,” says Barnoud. Eat more nutrient-packed meals and you’ll feel more energized. Quickly eat fast-food and you may notice you feel sluggish and肿了。This awareness serves as reinforcement to make healthier choices next time, too. “When we eat more nutritionally dense foods and meet our nutrient needs, we feel it,” she says.
• 更高的满意度拉尔格曼·罗斯（Largeman-Roth）说，急于完成盘子意味着您甚至可能不记得食物的风味和质地 - 可以使您更加满意的因素。
• A Healthier Food Relationship正念的饮食并不是要缓慢咀嚼或在饥饿和饥饿时检查一下。它比这更深。拉格曼·罗斯（Largeman-Roth）说：“通过做诸如镀我们的食物，对种植食物的农民或烹饪的人的感激之情，我们希望与食物建立更健康的关系。”
• Improved Cardiometabolic HealthMindful or intuitive eating has been shown to improve blood sugar levels in pregnant women, lipids and blood pressure in adults who are overweight, and inflammatory markers in postmenopausal women versus people who didn’t take this eating approach, according to a review of 10 studies.

  

也就是说，这些研究的结果混合在一起，因此需要更多的研究。但是，如果您在采用正念饮食方法的同时增加了更多营养食品的摄入量，那么这些生理津贴就有意义。

Not necessarily. This approach is often billed as the “hunger-fullness” diet, with the idea being that eating only when hungry and stopping when full will prevent overeating and therefore help you lose weight. But Largeman-Roth has had clients who have gained and those who have lost weight. Also, research results vary on whether mindful eating approaches can help you shed pounds.

此外，正念饮食是无判断的，因此可以帮助消除食用这种食物的道德。Barnoud解释说，由于限制较少 - 身体或心理学（认为您不应该吃东西） - 您可以恢复任何失去的身体信任，以帮助您改善与食物的关系。

Not really. But one thing to keep in mind: Mindful eating often requires time and the availability to sit with your meal and pay attention — sometimes you’re not in a place in your life where that’s doable. If you have young kids, that might not be feasible, says Largeman-Roth. You might feel pressure to do this practice perfectly, though that’s certainly not the goal.

尝试一些注意的饮食习惯，您可能会发现它可以是一种与食物和身体相连的工具。

基本

• 呼吸和腹部检查让自己安顿在饭菜中。坐在桌子旁，深呼吸五个。
• 评估拍打着您的食物，并注意诸如颜色，形状和气味之类的东西。
• 慢下来Rather than eating quickly, move slowly (put your fork down between bites) to experience the textures and tastes of the meal.
• 调查你饿了吗？满的？在整餐过程中与自己一起检查。如果您还饿了，请继续吃饭；如果不是，请允许自己完成盘子上留下的所有东西。
• C彻底说这将帮助您更好地品尝食物并减慢您的速度。
• 品尝Let your snack or meal bring you joy. Take time to relish the tastes and experiences of the meal (are you enjoying it in the company of loved ones or quietly dining alone?) and think about how your food choices are also honoring your body and giving it what it needs in the moment.

如果您发现自己正在忙于吃饭，忽略了饥饿和饱满，暴饮暴食或根本不享受食物等身体线索，那么正念饮食的做法可能会为您带来好处。尽管有些人确实按照这种方法减肥，但不应该是饮食，因此请在开始前考虑您的目标。