英文原文
Mindful eating stems from the broader philosophy of mindfulness, a widespread, centuries-old practice used in many religions. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Mindfulness targets becoming more aware of, rather than reacting to, one’s situation and choices. Eating mindfully means that you are using all of your physical and emotional senses to experience and enjoy the food choices you make. This helps to increase gratitude for food, which can improve the overall eating experience. Mindful eating encourages one to make choices that will be satisfying and nourishing to the body. However, it discourages “judging” one’s eating behaviors as there are different types of eating experiences. As we become more aware of our eating habits, we may take steps towards behavior changes that will benefit ourselves and our environment.
Mindful eating focuses on your eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment. Attention is paid to the foods being chosen, internal and external physical cues, and your responses to those cues. The goal is to promote a more enjoyable meal experience and understanding of the eating environment. Fung and colleagues described a mindful eating model that is guided by four aspects: what to eat, why we eat what we eat, how much to eat, and how to eat.
Mindful eating: considers the wider spectrum of the meal: where the food came from, how it was prepared, and who prepared it, notices internal and external cues that affect how much we eat, notices how the food looks, tastes, smells, and feels in our bodies as we eat, acknowledges how the body feels after eating the meal, expresses gratitude for the meal, may use deep breathing or meditation before or after the meal, reflects on how our food choices affect our local and global environment.
Seven practices of mindful eating: Honor the food. Acknowledge where the food was grown and who prepared the meal. Eat without distractions to help deepen the eating experience., Engage all senses. Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating. Pause periodically to engage these senses., Serve in modest portions. This can help avoid overeating and food waste. Use a dinner plate no larger than 9 inches across and fill it only once., Savor small bites, and chew thoroughly. These practices can help slow down the meal and fully experience the food’s flavors., Eat slowly to avoid overeating. If you eat slowly, you are more likely to recognize when you are feeling satisfied, or when you are about 80% full, and can stop eating., Don’t skip meals. Going too long without eating increases the risk of strong hunger, which may lead to the quickest and easiest food choice, not always a healthful one. Setting meals at around the same time each day, as well as planning for enough time to enjoy a meal or snack reduces these risks., Eat a plant-based diet, for your health and for the planet. Consider the long-term effects of eating certain foods. Processed meat and saturated fat are associated with an increased risk of colon cancer and heart disease. Production of animal-based foods like meat and dairy takes a heavier toll on our environment than plant-based foods.
The opposite of mindful eating, sometimes referred to as mindless or distracted eating, is associated with anxiety, overeating, and weight gain. Examples of mindless eating are eating while driving, while working, or viewing a television or other screen (phone, tablet). Although socializing with friends and family during a meal can enhance an eating experience, talking on the phone or taking a work call while eating can detract from it. In these scenarios, one is not fully focused on and enjoying the meal experience. Interest in mindful eating has grown as a strategy to eat with less distractions and to improve eating behaviors.
Intervention studies have shown that mindfulness approaches can be an effective tool in the treatment of unfavorable behaviors such as emotional eating and binge eating that can lead to weight gain and obesity, although weight loss as an outcome measure is not always seen. This may be due to differences in study design in which information on diet quality or weight loss may or may not be provided. Mindfulness addresses the shame and guilt associated with these behaviors by promoting a non-judgmental attitude. Mindfulness training develops the skills needed to be aware of and accept thoughts and emotions without judgment; it also distinguishes between emotional versus physical hunger cues. These skills can improve one’s ability to cope with the psychological distress that sometimes leads to binge eating.
Mindful eating is sometimes associated with a higher diet quality, such as choosing fruit instead of sweets as a snack, or opting for smaller serving sizes of calorie-dense foods.
Mindful eating is an approach to eating that can complement any eating pattern. Research has shown that mindful eating can lead to greater psychological wellbeing, increased pleasure when eating, and body satisfaction. Combining behavioral strategies such as mindfulness training with nutrition knowledge can lead to healthful food choices that reduce the risk of chronic diseases, promote more enjoyable meal experiences, and support a healthy body image. More research is needed to examine whether mindful eating is an effective strategy for weight management.
中文翻译
正念饮食源于更广泛的正念哲学，这是一种在许多宗教中使用的、流传数世纪的普遍实践。正念是有意地关注当下的思想、情绪和身体感觉。正念的目标是变得更加意识到自己的处境和选择，而不是对其做出反应。正念饮食意味着你使用所有的身体和情感感官来体验和享受你所选择的食物。这有助于增加对食物的感恩，从而改善整体饮食体验。正念饮食鼓励人们做出满足和滋养身体的选择。然而，它不鼓励“评判”自己的饮食行为，因为存在不同类型的饮食体验。随着我们更加意识到自己的饮食习惯，我们可能会采取行为改变的步骤，这有益于我们自己和我们的环境。
正念饮食专注于你的饮食体验、与身体相关的感觉以及对食物的想法和感受，以更高的意识和不评判的态度进行。注意力集中在选择的食物、内部和外部的身体信号以及你对这些信号的反应上。目标是促进更愉快的用餐体验和对饮食环境的理解。Fung及其同事描述了一个正念饮食模型，由四个方面指导：吃什么、为什么吃我们吃的东西、吃多少以及如何吃。
正念饮食：考虑更广泛的餐食范围：食物来自哪里、如何准备以及谁准备的，注意到影响我们吃多少的内部和外部信号，注意到食物在吃时的外观、味道、气味和身体感觉，承认餐后身体的感受，表达对餐食的感恩，可能在餐前或餐后使用深呼吸或冥想，反思我们的食物选择如何影响本地和全球环境。
正念饮食的七种实践：尊重食物。承认食物的生长地和准备者。无干扰地进食以加深饮食体验。调动所有感官。注意食物的声音、颜色、气味、味道和质地，以及吃时的感受。定期暂停以调动这些感官。适量盛装。这有助于避免暴饮暴食和食物浪费。使用直径不超过9英寸的餐盘，并且只盛装一次。细嚼慢咽，充分咀嚼。这些实践可以帮助放慢用餐速度，充分体验食物的风味。慢慢吃以避免暴饮暴食。如果你慢慢吃，你更可能意识到何时感到满足，或者何时大约八分饱，从而可以停止进食。不要跳过餐食。太久不吃会增加强烈饥饿的风险，这可能导致最快和最简单的食物选择，不一定是健康的选择。每天在相同时间设定餐食，以及计划足够的时间享受餐食或零食，可以减少这些风险。为了你的健康和地球，采用植物性饮食。考虑吃某些食物的长期影响。加工肉类和饱和脂肪与结肠癌和心脏病风险增加相关。肉类和乳制品等动物性食品的生产对环境的影响比植物性食品更大。
正念饮食的反面，有时被称为无意识或分心饮食，与焦虑、暴饮暴食和体重增加相关。无意识饮食的例子包括开车时、工作时或看电视或其他屏幕（手机、平板电脑）时进食。虽然与朋友和家人社交可以增强饮食体验，但打电话或接工作电话时进食可能会削弱它。在这些情况下，一个人没有完全专注于和享受用餐体验。正念饮食作为一种减少干扰和改善饮食行为的策略，兴趣日益增长。
干预研究表明，正念方法可以是治疗情绪性饮食和暴饮暴食等不良行为的有效工具，这些行为可能导致体重增加和肥胖，尽管体重减轻作为结果指标并不总是可见。这可能是因为研究设计的差异，其中可能提供或不提供关于饮食质量或体重减轻的信息。正念通过促进不评判的态度来解决与这些行为相关的羞耻和内疚。正念训练培养了不加评判地意识和接受思想和情绪所需的技能；它还区分了情绪性饥饿信号与身体性饥饿信号。这些技能可以提高一个人应对有时导致暴饮暴食的心理困扰的能力。
正念饮食有时与更高的饮食质量相关，例如选择水果而不是甜食作为零食，或选择较小份量的高热量食物。
正念饮食是一种可以补充任何饮食模式的方法。研究表明，正念饮食可以带来更大的心理幸福感、进食时的愉悦感和身体满意度。将正念训练等行为策略与营养知识相结合，可以导致健康的食物选择，减少慢性疾病的风险，促进更愉快的用餐体验，并支持健康的身体形象。需要更多研究来检验正念饮食是否是体重管理的有效策略。
文章概要
本文介绍了正念饮食的概念、实践方法和健康益处，特别针对中年健康。正念饮食源于正念哲学，强调在进食时专注于当下，调动所有感官，不评判饮食行为。它包括七种实践，如尊重食物、适量盛装、细嚼慢咽和采用植物性饮食。研究显示，正念饮食有助于改善情绪性饮食和暴饮暴食，提升饮食质量和心理幸福感，尽管对体重减轻的效果不一致。文章还讨论了正念饮食在COVID-19疫情期间的应用，并指出其作为补充策略而非替代传统治疗的角色。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：正念饮食就像吃饭时专心玩游戏一样，你要注意食物的味道、颜色和感觉，不要边吃边玩手机或看电视。这样吃饭会更开心，身体也会更健康，还能帮助保护地球。
佛学的各个宗派视角评价，突出《显密圆通成佛心要集》的视角：从佛学视角看，正念饮食体现了大乘佛教的慈悲与智慧，特别是准提法的修行原则。在显宗中，正念饮食类似于禅宗的“吃饭禅”，强调当下觉知，这与《显密圆通成佛心要集》中提倡的“心要圆通”相契合，即通过日常行为如饮食来培养正念和清净心。准提法作为密宗修行，注重身口意三密相应，正念饮食中的感官调动和感恩表达可视为一种简易的准提修持，帮助净化业障、积累福德。从大乘视角，这展现了菩萨道中利他精神，通过健康饮食减少疾病，间接利益众生。
在修行实践上可以应用的和可以解决人们的十个问题：正念饮食在修行实践上可应用于培养专注力、减少贪嗔痴，解决以下十个问题：1. 饮食过度导致的肥胖问题；2. 情绪性进食带来的心理压力；3. 分心饮食影响消化健康；4. 对食物缺乏感恩心；5. 环境意识薄弱；6. 慢性疾病风险如心脏病；7. 身体形象不满意；8. 生活节奏快导致的饮食不规律；9. COVID-19期间的焦虑饮食；10. 修行中散乱心重。通过正念饮食，人们能提升觉知、促进身心健康，体现准提法的简便与实效。