前面说到，吃饭太快不利于身体健康。可是，要想吃慢还真不容易。一方面，人们早上没有时间吃得太慢，另一方面，形成了吃快的习惯，要管住自己的嘴，做到细嚼慢咽，的确需要很大的毅力。同时，在饥火中烧的时候还要慢条斯理地面对食物，从本能上来说就很困难。
那么，计将安出？还是老办法：从根子上解决。既然知道吃快的原因，也就能找到吃慢的对策。
首先看早餐的招数：分两步吃。
早餐是真正时间不足的一餐。尽管按老话说，早睡早起身体好，早起半小时，吃饭就不必太快。但目前的现状是年轻人晚上不肯睡，早上不肯起，早餐时间自然被严重挤压。这种情况下，建议早餐可以吃容易下口的食物，比如牛奶加面包，或者包子加豆腐脑，五分钟解决战斗。
要把早餐的时间拉长，只能分成两步走。出门前吃得狼吞虎咽，两餐间还要来次加餐。这就需要一点小小的准备，在包里放进去一个水果，一小袋坚果仁，或者一盒豆浆或酸奶。在10-11点之间，把这些东西拿出来，当成餐间零食吃。这次加餐，就等于延长了早餐的时间。这样，既增加了食物的品种，补充了早餐的数量，改善了营养品质，同时还可以有效预防中午前的饥饿感，让午餐时的自己面对食物不再急迫鲸吞，而变得心平气和。
再看看午餐的招数：放松心情。
午餐通常有至少一个小时的休息时间，本来不必那么紧张的。为什么人们却也吃得飞快呢？一方面是因为早餐吃得太少，中午面对食物就会狼吞虎咽，采取第一个对策可以解决这个问题；另一方面，上班族往往在外吃快餐，食物本身以米饭馒头面包等为主，容易下咽，菜量又小，蔬菜又少。还有一个重要原因，是因为人们心情没有放松，还沉浸在工作状态当中，并没有集中精力在吃饭这件事情上。
吃什么食物的事情往往难以自己做主，但中午必要的放松却是可以自己调整的。因此，建议上班族中午趁着吃饭的机会调整心情，暂时忘记工作，把注意力集中在吃饭上面。吃饭之前，先做个深呼吸，排除脑子里的工作和杂念，认真数数自己咀嚼几次，吃了几种食物原料，提醒自己每一口饭咀嚼15次以上，自然而然速度就会放慢。好好体会每一口的味道，不太好吃的食物也能变得好吃一些。
记得在书上看过，国外曾有一种“减肥勺子”的发明，就是勺子柄上面有红绿灯，红灯亮起并发出蜂鸣音的时候，就说明进餐速度太快，提醒人们慢一点吃。看来，我们国家也很需要这个小发明。听见勺子发牢骚，吃饭的人恐怕会扑哧一笑，心中的紧张思绪为之消散，吃饭的时候就会轻松缓慢一些。
然后是晚餐的招数：蔬菜粗粮。
在各种食物当中，蔬菜和粗粮是最需要咀嚼，最占用就餐时间的。一般来说，上班族早上吃不到蔬菜和粗粮，中午的蔬菜数量也很少，全靠晚上来补足。所以说，晚餐给自己做一大盘子蔬菜，先把蔬菜吃下去一半儿再吃其他食物，自然吃饭的速度就慢了。如果加上一种粗粮就更好了。如此能有效地改善一日营养平衡，又能把晚餐的速度有效地降下来。
最能降低吃饭速度的就是凉拌蔬菜，因为生的食物不好好咀嚼就咽不下去，所以需要的用餐时间特别长。粗粮的主食吃起来也肯定比白米白面慢。比如喝燕麦粥的速度一定比喝白米粥慢；吃全麦馒头的速度也比吃白馒头的速度慢。
所以，只要找到正确的食物，五分钟吃完晚饭是不可能的。如果能和家人朋友一起吃饭，心情更能放松，食物品种更为多样，时间自然而然地就提高到20分钟以上。
然后是烹调的招数：增大体积。
人们吃食物的时候，如果体积小，内容多，就容易吃得快而吃过量。我们不妨反其道而行之，把食物做得体积膨大，能量密度偏低。这样，胃里面的机械感受器就算感觉到饱满，实际上却没有吃进去太多的干物质。按这种吃法，每餐所要吃的食物体积增加了，于是速度会放慢，发胖的危险却会减小。
按照这个原理，用饼干替代一餐是绝对不合理的事情。因为饼干水分少，能量密度高。用杂粮粥来做主食就很好，因为体积大，一大碗粥当中的干物质只有不到10%。就算你有能力很快喝完一碗，第二、三碗的速度怎么也不可能太快了。而实际上，吃三碗浓粥才能相当于一碗米饭，那么不浓的粥呢？要吃四五碗。可是，吃三碗粥的速度，怎么也比吃一碗米饭要慢得多吧，杂粮粥就更慢了。
另一个增加体积的方式是增加水果和蔬菜，它们都是高水分含量的食品。除了土豆，蔬菜含水量超过90%，高的可达96%，比如黄瓜、番茄、大白菜等。最好不要扔掉有嚼头的皮和外层叶子。吃饭的时候多吃这些蔬菜，既不怕长胖，又可以降低速度。用餐时吃水果也是个不错的办法。我可以负责任地说，用餐同时吃水果，只要没有冰过，完全无害健康！如果有什么担心，可以参看我前面的相关博文。
其实，按照这个原理，餐前喝汤也是个好办法。它的直接效果就是让吃进去的食物在胃里面进行稀释，从而增加饱感。人一旦感觉饱了，进食的速度就会变慢。
在以上几个招数的基础上，再经常提醒自己细嚼慢咽，进餐速度就能慢下来啦。如果有兴趣体会食物的真正滋味，不妨试一试，按照食物品尝的要求来吃：放进去半口食物，仔细咀嚼20次以上，把食物在舌头上摊平，再卷动舌头，让舌上前后左右的味蕾都充分感知它的味道（舌头上的味蕾分工有区别，前面感受甜，两边前后分别感受咸和酸，舌根感受苦），再分两三次咽下去。这么吃东西时，你会发现很多平日根本体会不到的细微味道和口感，非常有趣。
如果坚持一段时间的“慢食”，自然会看出效果的差异。不仅身体感觉更加舒服，心态也会慢慢地变得平和。这样，我们的生活质量不就自然而然地提高了吗？
译文:
four methods to reduce the speed of eating
As we talked before, it is not healthy eating too fast. However, slowing down is not easy. On the one hand, people do not have much time eating too slowly, on the other hand, people get used to eating fast. It requires lots of perseverance to control your own mouth and chew slowly and carefully. In the meantime, it is very difficult from the instinct to face the food unhurriedly when you are starving to death.
Then, what should we do? Just the usual way: solve it fundamentally. Since we know the reason why we eat fast, we can find the way to tackle it.
First, for breakfast: in two steps.
Breakfast is truly a meal without enough time. Although as the old saying: Early to bed and early to rise makes a man healthy, wealthy and wise. If you get up half an hour earlier, you do not have to eat too fast. But the current situation is that young people are unwilling to go to bed at night, and refuse to get up in the morning, so naturally the breakfast time is squeezed seriously. On this condition, it is recommended that have something easy to swallow for breakfast, for example, milk and bread, or steamed stuffed bun and Jellied Tofu, you can finish it in five minutes.
You can only do it in two steps if you want to last your breakfast time. Stuff yourself before leaving home, and have an extra one between two meals. It requires a little preparation. Put a fruit, a small bag of nuts, or a box of soybean milk or yogurt. Take these things out for snacks between meals around 10 to 11. This extra meal prolongs the breakfast time actually. In this way, food varieties are increased, the quantities of the breakfast are supplemented, and the nutritional qualities are improved. At the same time, it can prevent the hunger before noon efficiently; make yourself who is facing the lunch not swallow anxiously, but calmly.
Next comes the lunch: relax the mood.
There is usually one hour resting time during lunch, you do not have to be too hurry. Why people still eating rapidly? On the one hand, few things are included in breakfast, you eat too fast when faced with food in the noon. You can solve it with the first method. On the other hand, office worker usually eat snacks outside, food itself give priority to rice、steamed bread、bread and so on. They are easy to swallow, and with few vegetables. And one more important reason is that people have no mood to relax, still in the condition of working, not focus on the meal itself.
It is difficult for you to decide what kinds of food to eat. But it is necessary to relax yourself at noon. So, it is recommended that the office workers adjust mood while having lunch, forget about the work temporarily and focus on the meal. Before the meal, take a deep breath firstly, remove all the work and other thoughts out of your brain, count carefully how many times you have chewed, how many food materials you have taken. Remind yourself of chewing at least 15 times per mouthful of food, naturally you will slow down. Taste each mouthful with carefully; the unpalatable food will be tasty.
I read from a book that there used to be an invention of “weight reduction spoon” abroad. There are traffic lights on the handle of the spoon. When the red light shines and the spoon starts to beep, it means you are eating too fast, it will remind you to slow down. It seems that our country needs this invention badly too. People may burst into laughter when he hears the spoon complaining, he will not be that nervous any more, and he will relax and slow down while eating.
Then the supper: vegetables and roughage.
Among all kinds of food, vegetables and roughage are chewing needed and most time-consuming when you have dinner. Generally, office workers don’t have vegetables and roughage in the morning, not much in the noon, so they make it up at night. So, throw yourself with a big plate of vegetables, first finish half of it then have other food, you will slow down naturally. It will be better if added a kind of roughage. In this way, you can improve your nutrition balance effectively, also slow down your supper speed efficiently.
The best way to slow down is to have the mixed vegetables. Because when having raw food, you can not swallow them without chewing carefully. So it will take you longer time to take the meal. The main course of roughage will surely causes you longer time than the rice and flour. For example, it takes you longer time to finish oatmeal than the porridge; and so is the graham steamed bread than the white steamed bread.
So, if you find the right food, it is impossible to finish the supper in 5 minutes. If you can have dinner with families and friends, you can relax your mind even better, and with more diverse varieties of food, naturally time will mount up to at least 20 minutes.
Then comes the way to cook: Increase the volume.
When having food, it is easily having too much and excessive food if the food is small in size and with more content. We may do it in an opposite way, larger the size of the food but lower the energy density. In this way, even if the mechanical sensor in the stomach feels full, actually not much dry material are included. Eating like this, the food volume of every meal increased, so you will eat more slowly, but the risk of getting fat will be reduced.
According to this theory, it is definitely absurd to have biscuits for a meal. Because the biscuit is lack of water and has high energy intensity. Using the Coarser Grains Porridge as the main course is very good. Because of large volume, there is less than 10% dry staff in a big bowl of porridge. Even if you can finish one quickly, you can not be too fast for the second or the third one. And actually, three bowls of mush are equal to one bowl of rice, then how about gruel? Four to five will do. But, to finish three bowls of porridge is much slower than one bowl of rice, and the roughage porridge is even slower.
Another way to increase volume is to add fruits and vegetables which contain large sum of water. Vegetables contain more than 90% of water except potatoes, and some can even reach 96%, such as cucumbers、tomatoes、Chinese cabbages and so on. You had better not throw layers and outer leaves which are hard to chew. Have more vegetables, you won’t be afraid of getting fat, and also it can reduce the speed. It is also a great way to have fruits during meal. I can responsibly say that, it is totally harmless to your health having fruits during the meal, as long as they are not iced. If you still have some concerns, you can refer to my articles in the blog on the above.
Actually, according to this theory, taking soup before meal is also a good way. Its direct effect is letting the food eaten dilute inside the stomach, thereby increasing satiety. Once a person feels full, he will slow the pace of eating.
If you are interested in feeling the really taste of the food, you may try this: Eat according to the request of the food tasting: take in half mouthful of food, chew it carefully for at least 20 times, put the food on the tongue smoothly, then scroll your tongue, let the taste buds of the whole tongue totally feel its taste(the taste bud’s jobs on the tongue are different, the front ones feel the sweet, left and right ones feel salty and acid separately, and the ones the end of the tongue feel bitter). Then swallow the food in two or three times. Eating in this way, you will find lots of minor tastes and flavors which cannot be felt on our daily life, it is very interesting.
If you insist on a period time of “slow eating”, you will find the effects naturally. Not only your body will feel more comfortable, but also mentally will become calmer. In this way, our quality of life will be improved, isn’t it?