Image by ButterflySha (license).
”The more you eat, the less flavor; the less you eat, the more flavor.”
Chinese Proverb
”A man may be a pessimistic determinist before lunch and an optimistic believer in the will’s freedom after it.”
Aldous Huxley
I like to eat slowly. A meal takes thirty minutes or sometimes an hour. But pretty often I forget about this. So I thought I’d write an article about it to keep as a reminder. Something to take a look at whenever I get caught up in stressful eating. Here are three good reasons to eat slowly.
1. You get to really feel the different tastes and textures.
Eating can become a lot more pleasurable if you slow down. If you just wolf it down you never notice nuances in taste and texture. It’s like trying to appreciate the nature, the light, the colors, the beautiful surroundings while driving really fast.
Also, I like how the textures and tastes shift as food becomes less hot.
2. You reduce the risk of overeating.
It takes about 20 minutes for your brain to register that you are full. That’s because the food has to reach the intestines before your body starts sending signals telling your brain that you feel full. By slowing down your eating your brain can stop you before you eat too much.
3. You reduce the risk of getting an upset stomach.
Eating too fast can lead to digestion problems. It can also lead to you feeling more stressed throughout your day. Something that can also cause stomach problems, headaches and other health problems. See your meals as a time and place where you can take it easy and de-stress your mind and body.
How to do it.
Three simple tips that I have found useful are:
Eat before you get ridiculously hungry.
If you’re really hungry it will be hard to eat slowly. The best way to avoid this is to not wait for too long but to eat when you feel just a little hungry. Or to have your meals at specified times during the day that you know from experience will be appropriate to avoid getting too hungry.
Put down your fork between the bites.
The classic advice is to put down your fork and then chew. Then to pick up your fork again after you’ve swallowed, take another bite and repeat the process. I like this tip because it forces you to slow down. Instead of taking that stressed energy from your day and just letting it power through the meal too as you quickly wolf down everything on your plate.
Focus on the food and yourself. Not on what other people are doing.
It’s easy to get drawn into someone else’s pace while eating (just like when driving or running). Be conscious of keeping your own pace instead of just unconsciously eating as fast as everyone around the table might do.
Being aware of this challenge can help you. Being present throughout your meal can also be useful to keep a good pace and fully enjoy the food. You can find a few simple ways to reconnect with the present moment in this article.
What´s your experience with eating at a slower pace?
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译文:
我细嚼慢咽的三个理由，以及我是怎样做到的
照片由ButterflySha (license)拍摄.
“多吃少滋味，少吃多滋味。”—中国谚语
一个人在饭前可能是个悲观的决定论者，但是在饭后在思想自由的情况下，这个人会是一个乐观的信徒。----奥尔德斯·赫胥黎
我喜欢细嚼慢咽。一顿饭大约花上30分钟，有时甚至是一个小时。但是大多数情况下，我会忘记要细嚼慢咽，所以我认为我应该写一篇文章来提醒我自己。当我狼吞虎咽的时候，我就看一眼这篇文章。这是3个细嚼慢咽的理由。
1.你可以真正地品尝到不同的味道和不同的质感
如果你选择细嚼慢咽，吃饭将会变得更有乐趣。如果你仅仅是狼吞虎咽，你将永远体会不到食品味道和质感的微妙之处。就好像在开快车的时候还试图欣赏自然的美，明媚的阳光，绚丽的色彩，和周围的美景。、而且，我喜欢食物变得不太热的时候的味道和质感。
2.减少暴饮暴食的几率
大脑大约需要20分钟的时间来获得自己已经吃饱的信息。 因为在身体向大脑发出你已经吃饱的信号之前，食物得先到到达小肠。通过细嚼慢咽，你的大脑可以阻止你吃得太多。
3.降低得胃病的几率
吃得过快很可能会导致消化问题。也会使你一整天都很有压力。吃得过快也会导致胃出现问题，头痛，和其他一些健康问题。把吃饭的时间当成是可以放松身心的时间。
怎样做到细嚼慢咽？
3个我觉得有用的建议：
在你觉得很饥饿之前吃东西
如果当你真正觉得饿的时候，你就会很难做到细嚼慢咽。最好的避免吃得太快的办法就是在你感觉有一点点饿的时候就要吃东西，不要等得太久。或者是在一天中的特定的时间进餐，这个时间你可以根据经验推算出来，这个时间可以避免你变得太饥饿。
在你咀嚼的时候放下叉子
保守的建议就是放下你的叉子然后咀嚼。在你咽下去之后再重新拿起叉子吃下一口食物，并且重复这个过程。我喜欢这个建议，因为它可以促使你细嚼慢咽。不必承受日常的压力并且不必狼吞虎咽你盘中的食物。
专心于食物和自己，而不是别人正在做什么
在吃饭的时候很容易会不自觉地跟上别人的步伐（就像开车和跑步一样）。注意自己吃饭的速度而不是无意识地像周围的人吃得一样快。
意识到专注于食物和自己是一个对自己很有帮助的挑战。并且它可以使我们吃饭时保持一定的速度和重复享受食物。 你可以在这篇文章中找出几个简单的，你认为现在可行的办法.
你细嚼慢咽的感受是怎么样的呢？
如果你喜欢这篇文章，, 请在网络的推荐服务器上竖个拇指.感谢你的支持。=)