日常英語 瘦人有什么獨(dú)特的飲食習(xí)慣

1. Eat less: the 80% rule 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.

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

2. Eat slowly & chew more 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)是從嘴里開始的，所以嚼得越細(xì)食物到達(dá)胃時消化得越好。溫馨提示：咀嚼時手里不要拿任何東西。所以今晚我建議你吃飯時放下餐具，專心咀嚼。

3. Create a consistent eating routine 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.

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

It is not enough to be thin. The operative word is healthy.

光瘦也不行，關(guān)鍵在于“健康”。

The healthiest people (who also tend to be thin) follow a vegan diet- which means they eat plants (including rice, beans, nuts, fruit, vegetables). Most of the chronic diseases like diabetes, hypertension, atherosclerosis, gout, can be attenuated and even reversed by following a plant-based diet and supplementing it with Vitamin B 12 and Omega -3.

最健康的人（通常也瘦）采用的是素食主義飲食——這意味著他們吃植物（包括大米、豆類、堅(jiān)果、水果、蔬菜）。大多數(shù)慢性病如糖尿病、高血壓、動脈硬化、痛風(fēng)都能通過植物性飲食及補(bǔ)充維生素B12和歐米茄3來緩解甚至治愈。