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1. Eat less: the 80% rule少吃：八分飽原則
According to the Okinawans, you should eat until you’re 80% full. Okinawans call this rule “Hara Hachi Bu”. Here’s a simple fact: it takes about 15 to 20 minutes to inform your brain that you’re full. So when you start to feel like you’re kinda full, you probably are hitting the limit of your appetite.
日本沖繩人認為應(yīng)該吃到八分飽，沖繩人將這條原則稱為“八分飽”。告訴你一件簡單的事：大腦需要15至20分鐘才能知道你吃飽了，所以當(dāng)你感覺有點飽時可能就是吃夠了。
2. Eat slowly & chew more細嚼慢咽
Digesting your food actually starts in your mouth. So the more you chew, the better you can digest the food when it reaches your stomach. Tip: Don’t hold anything in your hands while you’re chewing. So tonight, I challenge you to put down your cutlery and just focus on chewing while you’re eating.
消化食物其實是從嘴里開始的，所以嚼得越細食物到達胃時消化得越好。溫馨提示：咀嚼時手里不要拿任何東西。所以今晚我建議你吃飯時放下餐具，專心咀嚼。
3. Create a consistent eating routine吃飯有規(guī)律
When your body doesn’t know when it’s getting food again, your body will go full “survival mode”. Your body will start storing every meal as fat in fear of running out of energy reserve. None of us want that. But how frequent should you eat? Some people say eating every 2 to 3 hours is the way to go. Others say intermittent fasting works for them. Others eat like the kids – consistent eating routine. Whatever works for your body.
身體不知道什么時候能再獲得食物時就會全面開啟“生存模式”，身體開始把每頓飯都儲存成脂肪，以防能量儲備不足，這是我們都不希望看到的。但每餐應(yīng)該間隔多久呢？有人說應(yīng)該每餐相隔2至3小時，還有人說偶爾禁食對他們有好處，還有人像孩子一樣定時吃飯，只要適合你就可以。