Eat Slowly Helps Develop Healthy Eating Pattern细嚼慢咽有助于形成健康饮食习惯

广东疾控 · 公众号 · 养生 · 2017-03-17 21:34

正文

Eating less fat and fewer calories is an important part of losing weight. But that is only one important part of healthy eating. Another part of healthy eating is changing the way we eat and what we eat. Here are a few tips to help.

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少吃食脂肪和减少热量是减肥的重要组成一环。不过，这只是健康饮食的一个要点，其他要点还包括改变吃的方式和吃的食物。这里提供一些有用的小提示。

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Set up a regular pattern of eating

建立规律的进食习惯

Spread your calories out through the day. Doing so helps keep you from getting too hungry and losing control. Eat 3 meals each day and 1 or 2 healthy snacks.

全天分时段摄入热量，这样做有助于避免您过于饥饿而失控。每天进食三餐，加上1或2次健康零食。

Do not skip meals.

不要跳过任何一顿饭。

Try to eat at the same time each day. Regular meals will also keep you from getting too hungry and losing control.

每天尽量在同一时间进餐。规律进食有助于避免过度饥饿而失控。

Eat slowly

细嚼慢咽

Try pausing between bites. Put down your fork and take a break between bites. Drink water with meals and enjoy the taste of your food. Eating slowly will help you —

尝试进食两口食物之间停顿一会。吃完一口后，放下餐具停顿一下再吃下一口。进餐时喝水，享受食物的美味。细嚼慢咽将有助于——

Digest your food better.

更好地消化食物。

Be more aware of what you are eating.

更容易意识到自己在吃什么。

Be more aware of when you are full.

更容易感知到什么时候吃饱了。