正念進食或能抑制對食物的渴望

You grab breakfast on your way to work, wolf downlunch at your desk, and you think you ate somethingfor dinner before you made it to the gym, but youaren't exactly sure what. All of these are examples ofmindless eating. It's a regular part of many of ourlives-thanks to distractions like our phones, and aplethora of unhealthy food options.

你在上班路上匆匆吃了頓早餐，坐在辦公桌前吃了午餐，晚上去健身房前也吃了點東西，但卻想不起來吃了什么。這些都是無意識飲食的例子。對很多人而言，無意識飲食十分常見--都是因為手機等分心物、大量不健康的飲食選擇所致。

The solution isn't what you eat, though. It's how. Enter mindful eating, or mindfulness eating, a food strategy that keeps winning fans because it can help you eat healthier and enjoy yourfood more. And though it isn't a diet, mindful eating can result in a few lost pounds...as well asgreater acceptance of your body as it is. Here's what you need to know.

如何解決呢?關鍵不在于吃什么，而在于怎么吃。試試正念進食吧，這是一種越來越受歡迎的飲食策略，能讓你吃的更健康、更享受。雖然這不是一種飲食方式，但卻能讓你瘦掉幾磅，更能接受原有體態(tài)。關于正念進食，你需要知道這些事。

 

 

What is mindfulness eating?

什么是正念進食?

The idea of "mindful eating" ties into the larger concept of mindfulness-focusing your attentionon the here and now, not ruminating over the past or worrying about the future.

"正念進食"是正念這一更大概念的一部分--將注意力集中在當下，而非反復地回憶過去、憂慮未來。

"Mindful eating helps us be aware of what we put in our mouths, realize the tastes that weprobably have never noticed before, and realize when we are full or when we do not need to eatmore," Mónica M. Alzate, PhD, assistant professor of family and community medicine at BaylorCollege of Medicine, tells Health.

"正念進食能幫助我們對攝入的食物有所知、對我們以前可能從未注意過的味道有所察，知道什么時候吃飽了、什么時候還需要再吃些，"貝勒醫(yī)學院家庭與社區(qū)醫(yī)學的助理教授莫妮卡·M·奧扎特博士對《健康》雜志說道。

When you pay attention to each bite of food you consume, you're also able to stop using foodas a way to distract yourself from uncomfortable emotions. Studies show that mindful eatingcan help reduce both emotional eating and bingeing.

當你開始關注每一口食物時，你也可以不再將食物用作分散自己不安情緒的方式。研究表明：正念進食有助于減少情緒化飲食和暴飲暴食。

But it's not a diet tool, cautions health psychologist Lynn Rossy, PhD, author of TheMindfulness-Based Eating Solution and president of The Center for Mindful Eating.

但正念進食并不是減肥工具，健康心理學家林·羅西博士警告說，她也是《正念進食解決方法》(TheMindfulness-Based Eating Solution)一書的作者，也是正念進食中心的董事長。

When people come to Rossy's mindful eating classes and announce they're hoping to loseweight, "I tell them, 'Weight isn't the issue. A number on the scale doesn't define you or yourhealth. This is about your well-being,'" says Rossy.

上羅西的正念進食課時，學生都宣稱希望減肥，"我告訴他們，'體重不是問題。秤上的數(shù)字并不能決定你是否健康。健康才是關鍵，'"羅西說道。