細嚼慢嚥能減肥 狼吞虎嚥易發胖
科學家們表示，進食時更長時間的咀嚼食物或許能幫助你減輕體重。
Munching on each mouthful for longer significantly reduces the amount of calories consumed during a meal, a study found.
根據一份研究報告的顯示，每一口食物咀嚼的時間更長的話，這將降低人體所吸收的卡路里熱量。
Volunteers who chewed each mouthful 40 times ate 12 per cent less food than those who chewed just 15 times.
參加測試人中的一組每口食物咀嚼40次，另一組則只咀嚼15次，結果發現40次的這組要比15次的這組少吃掉百分之十二的食物。
It is thought chewing for longer prevents over-eating by giving the brain more time to receive signals from the stomach that it is full.
科學家們認爲，更長時間的咀嚼食物能有效的防止過量進食，因爲大腦有了更多的時間來從胃部接收到飽足感的“信號”。
It also appears to lower levels of ghrelin, the ‘hunger hormone’, circulating in the digestive system.
同時人體中一種在消化系統循環中被稱爲“飢餓激素”的物質的水平也有明顯的下降。
Researchers at Harbin Medical University in China recruited 16 slim men and 14 obese men in their late teens or twenties and carried out two experiments.
中國哈爾濱醫科大學的研究人員們召集了16名身材苗條和14名肥胖的男性進行了這兩項試驗，他們的年齡介於十幾歲到二十幾歲之間。In the first, they wanted to see if the obese men chewed their food differently to their lean rivals.
一開始，研究人員們觀察了肥胖男子和精瘦男子在食物咀嚼方面的不同之處。
Each volunteer was given a pork pie and filmed by a secret camera to test how many times they chewed before swallowing.
有一個祕密的攝像機拍攝下了每一位受測者在吃下一個豬肉餅時的咀嚼和下嚥的過程。
The results found that, although the obese men chewed at the same speed as the slim ones, they swallowed their food much more quickly.
結果發現，儘管肥胖男子和精瘦男子咀嚼的速度基本相同，不過他們吞嚥食物則更加的迅速。
In the second experiment, both groups were given another portion of pork pie to chew 15 times then swallow, before repeating the exercise but chewing 40 times instead.
在第二個實驗中，兩組人要求在吞下豬肉餅之前咀嚼15次，之後在要求他們咀嚼40次。
Researchers found that when volunteers chewed for longer they consumed 11.9 per cent fewer calories, regardless of whether they were slender or obese.
研究人員發現，無論是精瘦組還是肥胖組，當他們咀嚼食物的時間更長了之後，他們所吸收的卡路里熱量也相應的降低了11.9%。
Blood tests taken 90 minutes after eating showed volunteers also had much lower levels of ghrelin when they had chewed each portion 40 times rather 15.
在進食90分鐘後的血液測試顯示，咀嚼40次時要比15次時體內“飢餓激素”的水平低得多。
In a report on their findings, published in the American Journal of Clinical Nutrition, the researchers said eating more slowly could be a simple and effective way of tackling weight problems.
這份研究報告被刊登在了美國的某醫學期刊之上，研究者們表示細嚼慢嚥的確是一個簡單而又有效的控制體重的方法。
They said: ‘Research indicates eating quickly, gorging and binge eating have a substantial effect on being overweight.
他們說：“狼吞虎嚥的結果有可能就是體重超標。”
A survey of 1,000 people last year by the sandwich chain Subway showed the average person in Britain chews their food just six times before swallowing it.
去年一份在一家快餐連鎖店所作的調查訪問顯示，英國人只嚼六次便會將食物吞嚥下去。
Young, busy professionals in the 25-34 age group were the worst culprits.
這種情況在年輕而又繁忙的25歲到34歲的上班族羣中尤爲明顯。
The same survey found 15 per cent of people regularly ate a meal while walking and only half routinely sit down to eat at a table.
這份調查還顯示，有百分之十五的人會邊走邊吃，只有一半的人會坐下來進食。
Catherine Collins, chief dietician at St George’s Hospital, London, said although eating more slowly may have some effect on gut hormone levels, the benefits are more likely psychological.
倫敦聖喬治醫院的首席營養師Catherine Collins細嚼慢嚥不僅會對腸胃激素產生影響，在心理方面也是好處多多。
‘When you gulp down your food, you don’t realise you’re eating so much.
“當你狼吞虎嚥時，你幾乎不知道吃掉了多少食物。”
‘But chewing for longer makes you more likely to notice the taste, smell and texture, which makes you more aware of what you’re eating and how much.
“然而當你每一口都咀嚼得更慢更仔細時，你更能體會到食物的口味，氣味與質地，這會讓你清楚的意識到自己所吃的食物的量。”
‘As a result, you’re less likely to feel hungry again ten minutes later.’
“像這樣你纔不太會在用餐玩的十分鐘之後又感覺到了飢餓。”
