“葡萄乾練習法”助力減肥
We all have to eat to stay alive, but how often do you actually savour your food?
我們所有人都必須爲了生存而吃東西，但是，你有多久沒有好好品嚐你的食物了？The concept of mindful eating is nothing new - for years, health gurus have extolled the virtues of appreciating your food instead of mindlessly shoving it into your mouth.
用心飲食這個概念已經不新鮮了——多年來，健康專家都在提倡欣賞食物的風尚，而不是不走心地把食物塞進嘴裏。Studies have shown that eating mindfully results in weightloss with minimal effort, but just how exactly do you do it?
研究發現，用心飲食可以使你的減肥事倍功半，但是你究竟該如何做呢？
One expert has revealed her tried and tested technique to help us eat mindfully - it’s called 'the sultana exercise'.
意味專家告訴了我們她的嘗試和技術測試，來幫助我們用心飲食——“葡萄乾練習法”According to Charlotte Thaarup, Australian clinical mindfulness consultant and director of The Mindfulness Clinic, doing this single exercise with a sultana is all we need to do to keep us eating consciously.
據澳大利亞正念診所的顧問兼指導醫師夏洛特•塔魯普所說，我們想要保持有意識地吃東西，只需要用一顆小葡萄做單一練習。Here’s what you do:
下面是你要做的：a sultana and spend five minutes “using your five senses with it”
1.拿一顆小葡萄，花五分鐘“用你的五種感官去感受”at it, noticing the texture and colour
2.看，注意紋理和顏色it in your hand
3.用手感覺l it
4.聞e it, rolling it around your tongue and noticing how it feels between your teeth.
5.嘗，用舌頭包裹它，感受它在齒間的味道
According to Thaarup, the sultana exercise could help you eat better and binge less, the Mail Online reports.
塔魯普說，“葡萄乾練習法”可以讓你吃得更好，減少暴飲暴食。Mindful eating has for a while been touted as a way to help people re-establish a healthy relationship with food.
用心飲食被奉爲一種幫助人們與食物重新建立健康關係的方法已經有一段時間了。“Whether you want to lose weight, call a truce in the war with your dear body, change your relationship with food, or reduce your daily stress by making healthier choices,” Thaarup says eating mindfully can help.
“不管你想不想減肥，和你的身體休戰吧，改變與食物的關係，或者通過更健康的選擇來減少日常壓力，”塔魯普說用心吃東西是有幫助的。As well as the sultana exercise, other ways to encourage mindful eating involve:
除了“葡萄乾練習法”，還有其他的方法鼓勵用心飲食，包括：Putting your cutlery down in between mouthfuls;Noticing your thought processes as you eat;Making meals memorable by laying the table nicely;Eating slowly;Sitting at a table rather than in front of the TV;Keeping a food diary.
嘴裏滿滿的時候把餐具放下；吃東西的時候注意你的思維過程；把餐桌擺好，讓每一餐都值得紀念；慢慢地吃；坐在飯桌前吃而不是在電視機前；記錄飲食日記。For a lot of people, however, eating mindfully becomes harder when dining with other people - it’s hard to pay attention to what your companions are saying if you’re also focussing on every mouthful you chew.
然而，對於很多人來說，和別人一起吃飯的時候，用心飲食就變得很困難——如果你一直關注你嚼的每一口，那就很難留意到同伴說了什麼。But if you can manage it, mindful eating really could be the easiest way of all not only to stop overeating but also to get more pleasure from food.
但是，如果你真的能管理好自己，用心飲食的確是最簡單的方法，不僅可以停止暴飲暴食，還能讓你從食物中獲得更多樂趣。One study, for example, found that people who ate chocolate mindfully were left in a better mood than those who didn’t bother to really enjoy it.
例如，一項研究發現用心吃巧克力的人比那些不盡情享受巧克力的人會收穫更好的心情。So perhaps it’s time to grab a sultana and mindfully eat your way to health, happiness and harmony.
也許是時候拿起葡萄乾，用心去吃，吃出健康，吃出快樂，吃出和諧。
