相信你的直覺:直覺式飲食的初學者指南

相信你的直覺:直覺式飲食的初學者指南

Dieting can mess up the body's connection to hunger cues. In fact, chronic dieting can often end up complicating our relationship with food more than it helps us reach a desired weight.

節(jié)食會打亂身體與饑餓信號的聯(lián)系。事實上，長期節(jié)食往往會使我們與食物的關系變得復雜，而不是幫助我們達到理想的體重。

Research suggests that the vast majority of people who lose weight on restrictive eating plans, especially ones that are unsustainable, end up gaining it back.

研究表明，絕大多數(shù)通過限制飲食計劃減肥的人，尤其是那些不可持續(xù)的飲食計劃，最終體重會反彈。

Enter intuitive eating, a simple practice that's meant to help people make peace with food. Here's how it works: When you're hungry, you eat what sounds good to you. When you're full, you stop.

直覺式飲食是一種簡單的做法，旨在幫助人們適當飲食。它的原理是:當你餓的時候，你會吃你覺得好吃的東西。當你吃飽了，你就停下來。

To be clear, intuitive eating is not about weight loss. But there's evidence that eating intuitively can improve self-esteem and body image and have other health benefits. And early research suggests that eating intuitively can help people who struggle with disordered eating.

需要明確的是，直覺式飲食與減肥無關。但有證據(jù)表明，憑直覺式進食可以提高自尊和身體形象，并有其他健康益處。早期的研究表明，憑直覺式進食可以幫助那些飲食紊亂的人。

NPR Life Kit host and senior science and health editor Maria Godoy talks intuitive eating with Judith Matz, a clinical social worker with a focus on helping her clients make peace with food.

美國國家公共電臺《生活工具包》節(jié)目主持人、資深科學與健康編輯瑪麗亞·戈多伊與朱迪思·馬茨就“直覺式進食”進行訪談。馬茨是一名臨床社會工作者，她的工作重點是幫助她的客戶適當飲食。

This interview has been edited for length and clarity.

這篇采訪在篇幅和清晰度方面進行了編輯。

Intuitive eating sounds so obvious — eat when you're hungry. Is that really the trick?

直覺式飲食聽起來很明顯——在你餓的時候吃。這真的是訣竅嗎?

We actually come into this world born knowing how to eat. Babies eat when they're hungry. And they turn away from the breast or the bottle when they're full, but so many things can interfere with that knowledge.

我們生來就知道怎么吃。嬰兒餓了就吃東西。當他們吃飽的時候，他們會轉(zhuǎn)身離開乳房或奶瓶，但是很多事情會干擾這種認知。

Intuitive eating is about reconnecting with signals for hunger and signals for fullness and choosing from a wide variety of foods, so that we're eating the foods that both support our bodies and make us feel satisfied.

直覺式飲食就是重新連接饑餓和飽足的信號，從各種各樣的食物中做出選擇，這樣我們吃的食物既能支撐我們的身體，又能讓我們感到滿足。

Some people imagine an all-potato-chip diet when they hear about this approach. Does that happen?

當聽到這種方法時，一些人會想象一個全是土豆片的飲食。會發(fā)生這種事嗎？

I've never met anybody, when they listen to their body, who only wants those kinds of foods — the pizza and cookies and cake and candy and ice cream — just like I've never met anybody who only wants veggies and salads and fruit. Our bodies really like variety.

我從來沒有遇到過任何人，當他們傾聽自己的身體時，他們只想要比薩、餅干、蛋糕、糖果和冰淇淋那些食物，就像我從來沒有遇到過只想要蔬菜、沙拉和水果的人一樣。我們的身體真的喜歡多樣化。

How do you learn to listen to and trust your body?

你如何學會傾聽和信任你的身體?

The first step is to pay attention and check in and notice if you're physically hungry. And a lot of times, I find that people really aren't sure what that feels like because they've gotten so used to eating by the clock or eating when their diet tells them to. So you want to check in with your stomach and look for a empty feeling that tells you that you're hungry.

第一步是注意并檢查你是否餓了。很多時候，我發(fā)現(xiàn)人們真的不確定那是什么感覺，因為他們已經(jīng)習慣了按時鐘進食，或者按照他們的飲食習慣進食。所以你想檢查你的胃，尋找一種空虛的感覺來告訴你你餓了。

When I ask people, "How do you know if you're physically hungry?" They'll tell me things like they get a headache. They get crabby, irritable, fatigue, low energy. And all of those signs are that they waited too long. The problem is that when you wait too long to eat and get too hungry, you feel desperate. You'll eat anything, and you're likely to eat more of it than your body needs.

當我問別人，“你怎么知道你是否真的餓了?”他們會告訴我他們頭痛之類的事情。他們變得易怒，易怒，疲勞，無精打采。所有這些跡象都表明他們等得太久了。問題是，當你等太久才吃東西，很餓時，你會感到絕望。你會吃任何東西，你可能會吃得比你身體需要的更多。

OK. So intuitive eating can help you reframe your relationship with food and your body. Here's a quick review of the five takeaways of eating intuitively:

好的。因此，直覺式飲食可以幫助你重新構(gòu)建你與食物和身體的關系。以下是關于飲食的五大要點:

1.Learn how it feels when you're hungry, but don't wait until you're too hungry.

了解當你餓的時候是什么感覺，但是不要等到你太餓的時候。

2.Think about what food would make you feel satisfied.

想想什么食物讓你感到滿足。

3.When you're deciding how much to eat, trust your body to let you know when it's full.

當你決定吃多少的時候，相信你的身體會告訴你什么時候吃飽了。

4.Depriving yourself of foods you love can be counterproductive.

剝奪自己愛吃的食物會適得其反。

5.Intuitive eating is flexible, so don't worry if you mess up.

直覺式飲食是靈活的，所以如果你搞亂了也不用擔心。