保持飲食健康的三個(gè)最重要的習(xí)慣

以下是保持飲食健康的三個(gè)最重要的習(xí)慣。

1. Eat less: the 80% rule

1.少吃：八分飽原則

According to the Okinawans, you should eat until you’re 80% full. Okinawans call this rule “Hara Hachi Bu”. Here’s a simple fact: it takes about 15 to 20 minutes to inform your brain that you’re full. So when you start to feel like you’re kinda full, you probably are hitting the limit of your appetite.

沖繩(位于日本)人認(rèn)為應(yīng)該吃到八分飽，沖繩人將這條原則稱(chēng)為“Hara Hachi Bu(八分飽)”。告訴你一件簡(jiǎn)單的事：大腦需要15至20分鐘才能知道你吃飽了，所以當(dāng)你感覺(jué)有點(diǎn)飽時(shí)可能就是吃夠了。

2. Eat slow & chew more

2.細(xì)嚼慢咽

Digesting your food actually starts in your mouth. So the more you chew, the better you can digest the food when it reaches your stomach. Tip: Don’t hold anything in your hands while you’re chewing. So tonight, I challenge you to put down your cutlery and just focus on chewing while you’re eating.

消化食物其實(shí)是從嘴里開(kāi)始的，所以嚼得越細(xì)食物到達(dá)胃時(shí)消化得越好。溫馨提示：咀嚼時(shí)手里不要拿任何東西。所以今晚我建議你吃飯時(shí)放下餐具，專(zhuān)心咀嚼。

3. Create a consistent eating routine

3.吃飯有規(guī)律

When your body doesn’t know when it’s getting food again, your body will go full “survival mode”. Your body will start storing every meal as fat in fear of running out of energy reserve. None of us want that. But how frequent should you eat? Some people say eating every 2 to 3 hours is the way to go. Others say intermittent fasting works for them. Others eat like the kids – consistent eating routine. Whatever works for your body.

身體不知道什么時(shí)候能再獲得食物時(shí)就會(huì)全面開(kāi)啟“生存模式”，身體開(kāi)始把每頓飯都儲(chǔ)存成脂肪，以防能量?jī)?chǔ)備不足，這是我們都不希望看到的。但每餐應(yīng)該間隔多久呢?有人說(shuō)應(yīng)該每餐相隔2至3小時(shí)，還有人說(shuō)偶爾禁食對(duì)他們有好處，還有人像孩子一樣定時(shí)吃飯，只要適合你就可以。