【雙語閱讀】4招教你控制自己的飲食.

　　無論是因?yàn)樽约旱捏w重而煩惱，還是想要改變生活方式讓自己更健康飲食更平衡，飲食過量都是個(gè)大麻煩。下面的方法可以幫助你慢吃，減低卡路里攝入量的速度。當(dāng)慢點(diǎn)吃的時(shí)候，你的大腦就會(huì)有時(shí)間去接受吃飽的信號。你就不再會(huì)多吃了。

　　It doesn’t matter whether you are watchingyour weight or making a lifestyle change to a more healthy and balanced diet;overeating is the biggest enemy. We know how much we should eat and what ittakes to keep us going, but still we cannot seem to help ourselves sometimes.Having eaten too much, we can either just accept the fact or try to make up forit by eating less later or exercising more. This works to some extent, butwouldn’t it be better to keep from overeating altogether? Of course it would,and by adding a few simple self-control mechanisms, you can increase your oddsquite a bit.

　　無論是因?yàn)樽约旱捏w重而煩惱，還是想要改變生活方式讓自己更健康飲食更平衡，飲食過量都是個(gè)大麻煩。我們當(dāng)然知道自己一天應(yīng)該吃多少，而又需要多少才可以讓身體正常運(yùn)作，但是似乎我們總是無法控制自己。吃的太多怎么辦?我們只能要么接受事實(shí)，要么在這之后少吃一點(diǎn)，后者多運(yùn)動(dòng)一點(diǎn)。這方法在某種程度上是可以幫助我們的，但是如果我們有辦法讓自己不再多吃不是更好么? 當(dāng)時(shí)是有辦法做到的，只要一個(gè)簡單的自我控制機(jī)制就可以大大增加你成功的機(jī)會(huì)。

　　The problem with overeating is not, as somepeople claim, just bad character or lack of motivation. The truth is that weare fighting our own brains, which are trying to protect us from starvation. Itdoesn’t matter how intelligent you are, your mind does not comprehend thatthere is more food coming—here and now is what matters to your brain when itcomes to food. When food was scarce and food supplies varied a lot, overeatingwas sensible. Nowadays it’s not. Even though you will feel full after a whilewhen you eat, there is a delay between when you’ve had enough, to the time yourbrain realizes that. During this time you will keep eating, and you’ll end upfeeling stuffed, knowing you’ve had too much.

　　多吃的問題并不是許多人說的那樣，只是不好的性格或者缺少動(dòng)力。事實(shí)上是我們大腦要保護(hù)我們不受饑餓，而我們要與這一點(diǎn)做斗爭。無論你是多么的智慧超群，當(dāng)有更多的食物放到你面前時(shí)，你的大腦是不受控制的。下面要為大家介紹一下，當(dāng)食物到來的時(shí)候，你的大腦介意什么。當(dāng)食物短缺和食物供應(yīng)多樣時(shí)，我們很容易就可以感覺到自己吃多了。當(dāng)今社會(huì)卻不是這樣的，你吃飽時(shí)到吃飽信號傳輸?shù)酱竽X時(shí)這過程是有個(gè)時(shí)間差的。當(dāng)吃你吃飽時(shí)，你還會(huì)繼續(xù)吃下去，最后等你意識到時(shí)，自己已經(jīng)吃的太多了。

　　I hinted earlier that it has to do withcontrol. All the tips below help to ensure that you slow down or lower yourcalorie intake a little bit while eating. When your food intake becomes a bitslower, your brain has time to catch up with the signals from your body. Nomore overeating.

　　我之前已經(jīng)給了大家暗示，就是要自我控制。下面的方法可以幫助你慢吃，減低卡路里攝入量的速度。當(dāng)慢點(diǎn)吃的時(shí)候，你的大腦就會(huì)有時(shí)間去接受吃飽的信號。你就不再會(huì)多吃了。

　　1.Start with vegetables.

　　從蔬菜開始

　　By starting with your vegetables boremoving on to the meat, pasta, rice or potatoes you get multiple benits.First, you make sure that you get all the nutrition from the vegetables on yourplate, and secondly, you start filling up with low calorie, healthy food sothat you can feel satisfied earlier. Finally, you give your stomach a littlehead- up bore the heavier stuff arrives.

　　在吃肉、意面、米飯或是馬鈴薯時(shí)先吃些蔬菜，這會(huì)對你有多種益處。首先，你確保自己會(huì)攝取盤子里所有蔬菜的營養(yǎng)，其次，如果你先吃健康的低卡路里的食物可以幫助你的胃早些獲得滿足感。最后，你可以在吃重口味食物前讓你的胃做好準(zhǔn)備工作。

　　2.Chew, chew, chew, chew.

　　咀嚼、咀嚼、咀嚼、咀嚼

　　By chewing every bite for longer, youautomatically slow down your digestion which is what you want to happen. Youalso make sure that the digestive enzymes in your saliva get mixed with thood bore moving on to the stomach. Digesting the food starts already hereand it is an important step.

　　通過用更長的時(shí)間咀嚼每一塊食物的方法，可以讓你的消化過程自動(dòng)慢下來，這也正是你想要的。要確保嘴里的食物在下胃之前可以與你唾液里的消化酶完全融合到一起。消化的過程已經(jīng)從這個(gè)時(shí)候開始了，這是一個(gè)很關(guān)鍵的步驟。

　　3.Take breaks.

　　休息一下

　　This is a pretty obvious tip, but one thatmany people seem to forget constantly. After eating a few mouthfuls, put downyour knife and fork and just take a break. Talk to the people you’re eatingwith, and let your body and mind catch up with your food intake.

　　Stop when satisfied.

　　這個(gè)步驟的用意在明顯不過了，但是似乎大部分人都會(huì)時(shí)常將其忘記。當(dāng)滿口吃過幾次食物后，記得放下刀叉休息一下。與你一起吃飯的人聊聊天，讓你的身體和大腦追趕上你攝取食物的速度。

　　There is a difference between being fulland being satisfied. Being satisfied is when you have eaten enough; you are nolonger hungry but still not full. This is the perfect amount—feeling fullbasically means that you have maxed out. Learn to feel the difference and acton it.

　　吃飽和擁有吃的滿意了的感覺是兩回事。吃的滿意了是你已經(jīng)吃的足夠了，已經(jīng)沒有饑餓感了，但是還未吃飽。這便是完美的時(shí)刻了，當(dāng)你感覺自己吃飽時(shí)，其實(shí)基本上你已經(jīng)吃的太多了。

　　4.Take Control

　　自我控制

　　By applying any combination of the tips(prerably all of them) you take control of your eating habits, and when youtake control, great things happen. Eating healthy or maintaining a dietrequires self-control, and now you have 4 simple techniques to help you on yourway.

　　通過應(yīng)用上面介紹的技巧來控制自己的飲食習(xí)慣。當(dāng)你可以自我控制時(shí)，就會(huì)有很棒的事發(fā)生。吃的健康和維持自己的飲食規(guī)律是需要自我控制的，現(xiàn)在你有了4個(gè)技巧來幫助你達(dá)成目標(biāo)。