1, sleepy to sleep, hungry to eat, seems to be an animal instinct in everyone's genes. Therefore, this question seems a bit naive and ridiculous.

But if we dig deeper, we all know that we need to eat when we are hungry, but we may not know how to eat healthily.

There are always too many excuses for eating. For example, the grandiose gluttons prevaricate that there is nothing disappointing, but they can't control their mouths and gluttony; For example, the appetite developed in the childhood growth environment likes fried food and staple food, and dislikes the diversification of vegetables, fruits and diets; There is also the extreme development of anorexia because of weight loss and dieting, taking a way that is almost abusive to your body; Other professionals, because they are too busy at noon or lack of time, make do with eating at noon in the morning, eat at night and then get fat on the sofa and bed; Not to mention, some people travel all the year round, eat irregularly and so on.

2. Some people, who know the common sense of healthy eating and talk about health preservation, often break the routine and forgive themselves. Or self-discipline is not strong, can not adhere to good eating habits.

How to eat nutritious and healthy is really a daily college question. I have seen in TV series that the health training class in Taoist temple is actually to control three meals a day and let the body rest and relax. For example, a bite of rice needs to be chewed in the mouth for 24 or 36 times before it can be swallowed; The amount of food given is small, but the collocation is reasonable.

Is it useful? If you stick to it, it may be effective. I'm afraid it's no use just sticking to the training course and returning to the secular society.

There is a problem of psychological cognitive dissonance. Just like people in TV series, they think such a diet training class is a joke of burning money. Not as a dietary habit. If you pursue the truth behind such a diet, you won't agree. When you return to the customs in the future, your behavior will not last long.

3. How to improve the cognition of eating well is an important way to solve the psychological imbalance and improve the consciousness of action. You need to understand more and more in-depth knowledge of diet and nutrition and update it constantly; You need to learn to listen and feel the different reactions of your body. Learning to eat and drink is not only to help you manage and control your weight, but also to make you healthy and enjoy every meal.

Unlike some people, when they are in a bad mood, they indulge themselves in overeating to fill the void. Research shows that paying attention to the diet of each meal and fully experiencing and enjoying each meal can not only manage and control the weight, but also reduce negative emotions, establish a good relationship with the food eaten, and nourish the body and mind in an unprecedented way.

For example, before eating every meal, you will have awe of the food, thus enhancing the realm. As seen on TV, before eating, westerners are always grateful for the gift from heaven and will be awed.

Sometimes we eat too casually. For example, in some places in the past, bad habits in rural areas made women unable to eat; Sometimes, if the family doesn't sit well, they eat by themselves, regardless of others or the hard work of cooking.

From this perspective, every meal is well eaten, including family style and culture.

What is mindfulness diet?

Eating with your heart means eating well, that is, eating while eating, and don't be distracted.

Once I went to France, I ate an authentic French food in a local restaurant, which seemed to cost more than 50 euros per capita. It is also the first time to eat snails with French dry red wine. What impressed me the most was the meal time. The food was served slowly, and the chef and tour guide whispered to us to slow down and enjoy the process of food digestion. By the time this French dinner was over, more than three hours had passed. At that time, I really wondered if the tour guide deliberately delayed the time. Now I think this is an opportunity to enjoy the French slow food culture.

Everyone knows that the Mediterranean diet is good for physical and mental health. Nutritionists pay attention to the structure of recipes, such as less oil and more fish, vegetables, fruits and nuts. Two other aspects of Italian Mediterranean diet are easily overlooked, that is, Italians also like to chew slowly and enjoy the process of eating, which is typical of eating with heart. Another factor is that Italian Mediterranean people like to socialize with friends while eating. Eating with heart and social activities are as important to people's physical and mental health as a reasonable diet structure.

If you want to know how your body reacts to different foods, you need to learn to listen to your body's voice attentively. Listening attentively includes: you need to know what happens after the food is eaten, you need to know your mentality after the food is eaten, and you need to pay attention to the eating environment.

Perhaps, you need to pay attention to the upcoming food schedule: where does the food come from? Is the vegetable market fresh? From the refrigerator? How do you do it in the kitchen? How can it be digested by your digestive tract and become a supplement to your body's energy and nutrition?

Maybe you need to pay attention to the dynamic process of eating, such as what happens to your body when you are eating a special meal or when food is prepared in a special way?

When you fully listen to your body's reaction to food, you will not only focus on taste, smell, sight, touch and sound, but also experience subtle changes in your body, as well as emotional changes and physical changes caused by food intake.

By gradually training this awareness of eating attentively, you can gradually realize how different foods affect your body and mind and how to nourish and refresh your daily life experience.

You may find that eating some foods will make you feel tired and weak, while others will make you refreshed and full of energy. Or you gradually realize that when you are anxious, certain foods will release your stress; And when you are sad, you will overeat.

Slowly training yourself to learn to eat attentively is a simple sentence: listen attentively to your body's reaction voice, learn and practice eating attentively, and then take action to eat every meal attentively to meet the needs of physical and mental development.

If you accept the concept of eating with your heart, you will gradually realize the super benefits of eating with your heart in your daily practice. Here are seven strategies to practice how to listen to your body to eat well, which may help you.

1. Pay close attention to the food-related things you ignore on weekdays and explore your food problems with your heart.

Some famous dietary nutrition experts, such as Shira Lenchewski, concluded that people often have five bad habits about food, most people have some of them, and a few people have all of them. These bad eating habits are:

The first involves the issue of trust. On the surface, I believe that the food in front of me is good for me. If I want to eat it, my health needs it. I will eat any food in front of me and eat as much as possible. Subconsciously, you don't really have the consciousness to control your diet, and you don't have the concept of how much food and energy you need. There is a trust problem (you just can't stop yourself from eating)

The second is that I am a casual person in my diet choice. I can eat anything and let others decide. In fact, I don't have any ideas. I don't know what to eat. Just be easy-going and let nature take its course! Be a "pleaser" (you give in to other people's food choices)

The third is to worry that healthy eating is boring. I think a healthy diet means not eating meat, which is light and boring. Fear of ordinary things (you think healthy eating is too boring)

The fourth is excessive control of diet, paying special attention to details. It is said that some stars eat many grams of rice, vegetables and fruits every day in order to lose weight and control their weight. Desire for control (you beat yourself up for a minor dietary "mistake")

The fifth is the long-term adherence to the nutrition of every meal. It's not that I don't eat when I think about losing weight. After you lose weight, you eat seaweed for revenge, and the calories are uneven. There is a pattern of hot and cold (your yo-yo diet quickly changes from "all in" to "all out")

According to these five eating habits, sit in the right position. Did you get caught?

By knowing your eating habits from yourself, you can deeply explore the reasons, consequences and effects behind these eating habits, and then make daily behavior strategies to change.

For example, if you like to control your daily diet, you can be tolerant of yourself and not be so harsh on yourself; If you are an easy-going person, you can practice how to have the courage to refuse food you don't want to eat, speak your mind, or choose a healthy restaurant when gathering with friends. If you find it boring to control your daily diet, you can buy a new cookbook, practice making some new recipes according to the script, and make healthy and nutritious food while trying some new cooking methods.

2. Quit unhealthy and addictive food

When you are distracted, it is difficult for you to concentrate on anything. It's hard to notice anything else when you play with your head down. When the work pressure is high, it is difficult for you to pay attention to family chores; Similarly, your impulsive desire for addictive food will also make you unable to pay attention to healthy food.

When you indulge in addictive food, you will miss the signals sent by your body. Brazilian football superstar Cristiano Ronaldo is addicted to Coca-Cola drinks, and as a result, he becomes fat and becomes a fat Cristiano Ronaldo. His condition has gone from bad to worse and he has become the finger of Brazilian fans.

There are many kinds of food addiction. KFC fast food, sugar, coffee and alcohol, and sometimes milk, carbohydrates and chocolate can all be addictive. Addicted food sends a particularly strong signal to the body, even covering up real hunger, malnutrition and food intolerance. C Ronaldo sat at the dinner table and only heard one voice: Coca-Cola! Coca cola!

If you can give up these addictive foods, such as junk fast food, you will begin to crave something you never thought of before. For example, after quitting junk fast food, your body slowly craves some foods rich in potassium, such as fruit cantaloupe, vegetable spinach, avocado and so on.

Slowly, you will realize and determine what food your body really needs, and then find or make these foods after knowing what your body needs. This process will create a magical experience and eat every meal with your heart.

Calm yourself down before you prepare to cook. Calm down and prepare for every meal.

If you go home with pressure and resentment, your body's voice will be distorted and you can't cook well.

Stress can also make the digestive process of your digestive tract out of control, leading to abnormal reactions of your body. In this case, it may be difficult for you to determine what kind of food your body really needs and what kind of food it doesn't need, which may be why it is so important to calm yourself down before going home to cook.

Calm yourself down and take a few deep breaths before cooking. If you are cooking, you can play some soothing music at the same time and take a deep breath while doing it. If it's too late, you need to buy some fast food takeout on the roadside, or you can take a few deep breaths before stepping out of the car door.

Eating with your heart and preparing meals for yourself in the TV series mentioned above can really be used as a spiritual ceremony. Simple meditation around food, of course, with a short focus on food.

Special reminder: don't forget to turn off the fire when you are in a daze.

4. Pause before every meal, don't gobble it up as soon as it comes up, regardless of whether there is a pause before each meal.

The first is to show respect for the chef's work, and it is best to sit together before eating. The other is to respect nature, food is hard to come by, and how far does it take to get to the table?

Another is that this is a good opportunity to practice eating with your heart. You can experience your hunger when you smell the food. Research shows that people's hunger can stimulate the body and exercise the nerve signal function of the body.

When you are sitting at the table facing food, you can ask yourself a little, what kind of hunger are you experiencing now:

Hungry eyes, have you seen the food you want many times? Hungry eyes: do you see food and want to eat it?

My nose is hungry. Do you smell the food you want? Nose Hungry: Do you smell food and want to eat it?

I feel hungry in my ears. Do you hear the sound of cooking? Did you hear the sound of food biting in your mouth? Ear Hunger: Do you hear food being cooked or eaten, and then you want to eat it?

I feel hungry in my mouth. Have your taste buds tasted the food? Hungry: Do you want to eat more after you have tasted the food?

Feel hungry. Does your stomach feel empty, making cooing or bowel sounds? Hungry: Do you feel empty, or your stomach is growling, and then you want to eat?

Feeling hungry, do you realize that today is a special day, and you need to provide some special food for your body? For example, today is summer. Do you need cold noodles? Spiritual Hunger: Do you realize that this is a certain time of day, or do you think that you "should" eat a certain food and then want to eat it?

Emotional hunger, you feel sad, lonely or anxious, what food do you need to supplement? Emotional Hunger: Do you feel sad, lonely or anxious, and then want to eat?

The feeling that your body cells are hungry, is there a kind of food that you particularly crave inside your body? Are you ready? Cell Hunger: Do you have an instinctive desire for a certain food and then want to eat?

For example, your mouth hunger may need those fragile foods to crunch in your mouth, and your soul hunger may need green leafy vegetables. When you can truly perceive these different types of hunger, you will gradually know how to satisfy them. You may find that when you try to cope with a certain type of hunger you experience, you can get the satisfaction you seek.

5. Eat every bite with your heart.

Don't resist, don't ignore, open your heart to accept the signals sent by your body during eating, and focus on every bite with all your physical feelings.

You can understand, is this meal cold or hot? Delicious or sweet? Is it crisp or soft? You can even imagine experiencing the special fragrance of that bite like a gourmet.

You can also ask yourself, are there any herbs or peppers in the food? Did you add sugar or salt? What other ingredients and materials are included in the food?

Then, you can explore the emotional changes caused by food. Different foods will bring different emotional changes. For example, eating bitter gourd can clear heat and dry dampness, and eating fruit can make people relax. Slowly, we can learn to use certain foods to regulate and produce certain emotions.

So, before eating, you can ask: What emotions can you produce by eating these foods? Feeling happy, calm, excited, satisfied or anxious, angry, sad, lonely, ashamed or guilty?

If you go deeper, you may find more amazing things.

6. When eating, when you are halfway through, try to have a rest.

When you are half full, you can have a short pause Because at this time, the previously eaten food has reached the gastrointestinal tract of the body and began to be digested.

After a short pause, you can experience how your body accepts these foods. Pay attention to stomach rolling, sweating, fatigue, stuffy nose, tingling, goose bumps or other physical symptoms. Some people will definitely have a runny nose when they eat spicy hot pot again.

Then, see if you are hungry. Do you feel full? Does your body want to keep eating? Do you need to satisfy other body hunger? what

There is no right or wrong in these questions. The main purpose is to understand the digestion process of food in the body and deepen the understanding of eating habits and eating experience.

This is also the key link to lose weight. Sometimes, you can't stop eating too fast, and it's too late to regret eating too much.

7. Develop the habit of careful reflection after meals. Think hard at the end of the meal.

Once you decide not to eat, you are halfway through your meal, or your plate is empty, or you have stuffed a lot of food into your body (you make excuses for yourself to eat this good meal instead of the next one), take some time to reflect on this dining experience after dinner.

You can try to ask yourself whether the eight kinds of hunger (eyes, nose, ears, mouth, heart, feelings and cells) mentioned above have been satisfied, and which one has not been satisfied? Then jot down the hunger of each meal by heart or with paper.

Then take a few minutes to reflect on these unsatisfied hunger. Try asking your body what it needs to satisfy these hunger feelings. Maybe you don't have the answer, but if you start listening to your body regularly, you are likely to gradually grasp some trends. Make-up in winter, get angry in summer, dry in autumn, grow hair in spring and so on.

When you collect these ideas slowly, you will gradually experience more and more satisfaction and satiety with every meal.

Learning to listen to your body's reaction to food requires your own efforts and willingness to try, wake up, open and accept. Practice takes time and attention. Maybe there is no time to play music when cooking every meal. It is impossible to notice all eight emotions, and it is impossible to think about every meal, but the direction is good.

Deliberately eat every meal, pay attention to every bite, pay attention to the process of food acquisition, processing, digestion and reaction, and you will slowly enjoy the process of eating. Perhaps, eating attentively every day will nourish your body, mind and soul.