相信你的直觉:直觉式饮食的初学者指南

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.

节食会打乱身体与饥饿信号的联系。事实上，长期节食往往会使我们与食物的关系变得复杂，而不是帮助我们达到理想的体重。

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，绝大多数通过限制饮食计划减肥的人，尤其是那些不可持续的饮食计划，最终体重会反弹。

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.

直觉式饮食是一种简单的做法，旨在帮助人们适当饮食。它的原理是:当你饿的时候，你会吃你觉得好吃的东西。当你吃饱了，你就停下来。

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.

需要明确的是，直觉式饮食与减肥无关。但有证据表明，凭直觉式进食可以提高自尊和身体形象，并有其他健康益处。早期的研究表明，凭直觉式进食可以帮助那些饮食紊乱的人。

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.

美国国家公共电台《生活工具包》节目主持人、资深科学与健康编辑玛丽亚·戈多伊与朱迪思·马茨就“直觉式进食”进行访谈。马茨是一名临床社会工作者，她的工作重点是帮助她的客户适当饮食。

This interview has been edited for length and clarity.

这篇采访在篇幅和清晰度方面进行了编辑。

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

直觉式饮食听起来很明显——在你饿的时候吃。这真的是诀窍吗?

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.

我们生来就知道怎么吃。婴儿饿了就吃东西。当他们吃饱的时候，他们会转身离开乳房或奶瓶，但是很多事情会干扰这种认知。

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.

直觉式饮食就是重新连接饥饿和饱足的信号，从各种各样的食物中做出选择，这样我们吃的食物既能支撑我们的身体，又能让我们感到满足。

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

当听到这种方法时，一些人会想象一个全是土豆片的饮食。会发生这种事吗？

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.

我从来没有遇到过任何人，当他们倾听自己的身体时，他们只想要比萨、饼干、蛋糕、糖果和冰淇淋那些食物，就像我从来没有遇到过只想要蔬菜、沙拉和水果的人一样。我们的身体真的喜欢多样化。

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

你如何学会倾听和信任你的身体?

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.

第一步是注意并检查你是否饿了。很多时候，我发现人们真的不确定那是什么感觉，因为他们已经习惯了按时钟进食，或者按照他们的饮食习惯进食。所以你想检查你的胃，寻找一种空虚的感觉来告诉你你饿了。

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.

当我问别人，“你怎么知道你是否真的饿了?”他们会告诉我他们头痛之类的事情。他们变得易怒，易怒，疲劳，无精打采。所有这些迹象都表明他们等得太久了。问题是，当你等太久才吃东西，很饿时，你会感到绝望。你会吃任何东西，你可能会吃得比你身体需要的更多。

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，直觉式饮食可以帮助你重新构建你与食物和身体的关系。以下是关于饮食的五大要点:

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

了解当你饿的时候是什么感觉，但是不要等到你太饿的时候。

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

想想什么食物让你感到满足。

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

当你决定吃多少的时候，相信你的身体会告诉你什么时候吃饱了。

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

剥夺自己爱吃的食物会适得其反。

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

直觉式饮食是灵活的，所以如果你搞乱了也不用担心。