{"id":24928,"date":"2026-07-24T12:00:00","date_gmt":"2026-07-24T04:00:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24928"},"modified":"2026-07-22T15:10:57","modified_gmt":"2026-07-22T07:10:57","slug":"mindful-eating-2","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2026\/07\/24\/mindful-eating-2\/","title":{"rendered":"\u4f60\u771f\u7684\u300c\u5690\u300d\u904e\u98df\u7269\u55ce\uff1f\u7df4\u7fd2\u6b63\u5ff5\u98f2\u98df\uff0c\u627e\u56de\u5065\u5eb7\u7684\u64c7\u98df\u672c\u80fd"},"content":{"rendered":"

\u591a\u5e74\u4f86\uff0c\u95dc\u65bc\u98f2\u98df\u8207\u6e1b\u91cd\u7684\u8a0e\u8ad6\u5927\u591a\u96c6\u4e2d\u5728\u300c\u6211\u5011\u5403\u4ec0\u9ebc\u300d\u4ee5\u53ca\u300c\u6211\u5011\u5403\u591a\u5c11\u300d\u3002\u4f46\u4f60\u662f\u5426\u66fe\u60f3\u904e\uff0c\u300c\u6211\u5011\u5982\u4f55\u5403\u300d\u5176\u5be6\u662f\u540c\u7b49\u91cd\u8981\u7684\u56e0\u7d20\uff1f\u7576\u4ee3\u98f2\u98df\u6587\u5316\u6b63\u5f9e\u5feb\u901f\u4e14\u5206\u5fc3\u7684\u300c\u79fb\u52d5\u4e2d\u7528\u9910\uff08on-the-go\uff09\u300d\u8f49\u8b8a\u70ba\u91cd\u8996\u54c1\u8cea\u7684\u300c\u7de9\u6162\u4eab\u53d7\uff08enjoy-it-slow\uff09\u300d\u3002\u9019\u500b\u8da8\u52e2\u7684\u6838\u5fc3\u5c31\u662f\u300c\u6b63\u5ff5\u98f2\u98df (Mindful Eating)\u300d\uff0c\u610f\u5373\u6709\u610f\u8b58\u5730\u53bb\u6ce8\u610f\u6211\u5011\u651d\u53d6\u9910\u9ede\u7684\u65b9\u5f0f\uff0c\u4e26\u611f\u53d7\u98df\u7269\u5982\u4f55\u6ecb\u990a\u6211\u5011\u7684\u8eab\u9ad4\u3002\u8b93\u6211\u5011\u4e00\u8d77\u8a66\u8457\u5be6\u8e10\u6b63\u5ff5\u98f2\u98df\uff0c\u91cd\u65b0\u611f\u53d7\u98df\u7269\u7684\u8cea\u5730\u8207\u98a8\u5473\uff0c\u4e26\u5b78\u6703\u8fa8\u8b58\u8eab\u9ad4\u771f\u6b63\u7684\u9700\u6c42\u3002<\/p>\n

\u70ba\u4ec0\u9ebc\u8981\u7df4\u7fd2\u6b63\u5ff5\u98f2\u98df (Mindful Eating)\uff1f<\/h2>\n
\"A
Photo credit by Pexels \/ cottonbro studio<\/figcaption><\/figure>\n

\u7576\u6211\u5011\u5728\u5206\u5fc3\u7684\u72c0\u614b\u4e0b\u9032\u98df\uff0c\u4f8b\u5982\u908a\u770b\u96fb\u8996\u3001\u6ed1\u624b\u6a5f\u6216\u662f\u56de\u8986\u5de5\u4f5c\u90f5\u4ef6\uff0c\u5927\u8166\u5f88\u96e3\u5373\u6642\u63a5\u6536\u5230\u8178\u80c3\u50b3\u51fa\u7684\u98fd\u8db3\u8a0a\u865f<\/strong>\uff0c\u9019\u5f80\u5f80\u662f\u5c0e\u81f4\u904e\u91cf\u98f2\u98df\u7684\u4e3b\u56e0\u3002\u8001\u5be6\u8aaa\uff0c\u7df4\u7fd2\u6b63\u5ff5\u98f2\u98df\u7684\u76ee\u7684\u4e26\u4e0d\u662f\u70ba\u4e86\u9650\u5236\u4f60\u7684\u53e3\u617e\uff0c\u6216\u662f\u5f37\u8feb\u4f60\u653e\u68c4\u559c\u611b\u7684\u98df\u7269\uff0c\u800c\u662f\u5e6b\u52a9\u4f60\u57f9\u990a\u505a\u51fa\u71df\u990a\u9078\u64c7\u548c\u63a7\u5236\u4efd\u91cf\u7684\u81ea\u89ba\u80fd\u529b\uff0c\u70ba\u5065\u5eb7\u751f\u6d3b\u5960\u5b9a\u6301\u4e45\u7684\u57fa\u790e\u3002\u900f\u904e\u6709\u610f\u8b58\u7684\u9032\u98df\u904e\u7a0b\uff0c\u6211\u5011\u80fd\u986f\u8457\u589e\u5f37\u5f9e\u98df\u7269\u4e2d\u7372\u5f97\u7684\u611f\u5b98\u4eab\u53d7\uff0c\u4e26\u5e6b\u52a9\u4f60\u5728\u6bcf\u4e00\u9910\u4e2d\u505a\u51fa\u66f4\u5065\u5eb7\u3001\u66f4\u6709\u71df\u990a\u7684\u9078\u64c7\u3002<\/p>\n

\u5982\u4f55\u5728\u65e5\u5e38\u751f\u6d3b\u4e2d\u958b\u59cb\u6b63\u5ff5\u98f2\u98df\uff1f<\/h2>\n

\u4f60\u53ef\u4ee5\u5f9e\u4ee5\u4e0b\u5e7e\u500b\u7c21\u55ae\u7684\u6b65\u9a5f\u958b\u59cb\uff0c\u4e0d\u9700\u8981\u7d66\u81ea\u5df1\u592a\u5927\u58d3\u529b\uff0c\u8a66\u8457\u5148\u5f9e\u4e00\u5929\u7576\u4e2d\u7684\u5176\u4e2d\u4e00\u9910\u958b\u59cb\u7df4\u7fd2\u3002<\/p>\n

1. \u6392\u9664\u6240\u6709\u5e72\u64fe (Eliminate Distractions)<\/strong><\/h3>\n

\u5750\u4e0b\u4f86\u5403\u98ef\u6642\uff0c\u8acb\u8a66\u8457\u95dc\u6389\u96fb\u8996\u3001\u653e\u4e0b\u624b\u6a5f\uff0c\u66ab\u6642\u9060\u96e2\u4f60\u7684\u96fb\u8166\u87a2\u5e55\u3002\u70ba\u81ea\u5df1\u5275\u9020\u4e00\u500b\u53ea\u5c6c\u65bc\u4f60\u8207\u98df\u7269\u7684\u5c08\u5c6c\u7a7a\u9593\uff0c\u9019\u80fd\u5e6b\u52a9\u4f60\u5c07\u6ce8\u610f\u529b\u5f9e\u5916\u754c\u7d1b\u64fe\u5e36\u56de\u5230\u7576\u4e0b\u7684\u611f\u5b98\u9ad4\u9a57\u3002<\/p>\n

2. \u653e\u6162\u901f\u5ea6\uff0c\u653e\u4e0b\u9910\u5177 (Slow Down and Put Down Utensils)<\/strong><\/h3>\n

\u5728\u6bcf\u4e00\u53e3\u98df\u7269\u4e4b\u9593\uff0c\u8a66\u8457\u523b\u610f\u628a\u4f60\u7684\u53c9\u5b50\u3001\u6e6f\u5319\u6216\u7b77\u5b50\u653e\u56de\u684c\u4e0a\u3002\u9019\u500b\u7c21\u55ae\u7684\u5c0f\u52d5\u4f5c\u80fd\u6709\u6548\u5730\u6e1b\u7de9\u9032\u98df\u7bc0\u594f\uff0c\u7d66\u4e88\u8eab\u9ad4\u8db3\u5920\u7684\u6642\u9593\u53bb\u555f\u52d5\u6d88\u5316\u6a5f\u5236\uff0c\u4e26\u8b93\u5927\u8166\u6709\u9918\u88d5\u53bb\u611f\u53d7\u771f\u5be6\u7684\u98fd\u98df\u611f\u3002<\/p>\n

3. \u5145\u5206\u5480\u56bc (Chew Thoroughly)<\/strong><\/h3>\n

\u5617\u8a66\u5c07\u6bcf\u4e00\u53e3\u98df\u7269\u5480\u56bc 20 \u6b21\u3002\u9019\u4e0d\u50c5\u80fd\u6e1b\u8f15\u8178\u80c3\u6d88\u5316\u7684\u8ca0\u64d4\uff0c\u66f4\u80fd\u8b93\u4f60\u5145\u5206\u9ad4\u9a57\u98df\u7269\u4e2d\u7d30\u5fae\u4e14\u8c50\u5bcc\u7684\u98a8\u5473\u5c64\u6b21\uff0c\u4f60\u6703\u767c\u73fe\u539f\u4f86\u5e73\u6de1\u7684\u98df\u6750\u4e5f\u6709\u8ff7\u4eba\u4e4b\u8655\u3002<\/p>

\"\"<\/a><\/div>\n
\"Sizzling
Photo credit by Pexels \/ Furkan Tumer<\/figcaption><\/figure>\n

4. \u555f\u52d5\u4f60\u7684\u611f\u5b98 (Engage Your Senses)<\/strong><\/h3>\n

\u5168\u5fc3\u6295\u5165\u5730\u53bb\u611f\u53d7\u4f60\u6b63\u5728\u5403\u7684\u6771\u897f\u3002\u6ce8\u610f\u98df\u6750\u7684\u8cea\u5730\u3001\u6c23\u5473\u548c\u6240\u6709\u7684\u5473\u9053\u8b8a\u5316\u3002\u5982\u679c\u9019\u9813\u98ef\u4e0d\u662f\u4f60\u89aa\u624b\u6e96\u5099\u7684\uff0c\u8a66\u8457\u9589\u4e0a\u773c\u775b\u731c\u731c\u88e1\u9762\u4f7f\u7528\u4e86\u54ea\u4e9b\u5929\u7136\u9999\u6599\u6216\u98df\u6750\uff1f\u9019\u7a2e\u7df4\u7fd2\u80fd\u589e\u52a0\u9032\u98df\u7684\u8da3\u5473\u8207\u6df1\u5ea6\u3002<\/p>\n

5. \u5fc3\u61f7\u611f\u6fc0 (Express Gratitude)<\/strong><\/h3>\n

\u6bcf\u6b21\u4f60\u653e\u4e0b\u9910\u5177\u6e96\u5099\u7d50\u675f\u7528\u9910\u6642\uff0c\u53ef\u4ee5\u5728\u5fc3\u4e2d\u9ed8\u9ed8\u5730\u5c0d\u773c\u524d\u7684\u98df\u7269\u8207\u6210\u5c31\u9019\u9813\u98ef\u7684\u904e\u7a0b\u8868\u9054\u611f\u8b1d\u3002\u4f8b\u5982\u5728\u5fc3\u5e95\u5c0d\u81ea\u5df1\u8aaa\u8072\u300c\u6211\u5f88\u611f\u6069\u300d\uff0c\u9019\u7a2e\u5fc3\u614b\u7684\u8f49\u8b8a\u80fd\u8b93\u98f2\u98df\u5f9e\u55ae\u7d14\u7684\u751f\u7406\u88dc\u7d66\uff0c\u6607\u83ef\u70ba\u4e00\u7a2e\u5fc3\u9748\u7684\u6ecb\u990a\u3002<\/p>\n

\u6b63\u5ff5\u98f2\u98df\u4e0d\u50c5\u50c5\u662f\u70ba\u4e86\u751f\u7406\u5065\u5eb7\uff0c\u66f4\u662f\u70ba\u4e86\u627e\u56de\u8207\u98df\u7269\u4e4b\u9593\u90a3\u4efd\u7d14\u7cb9\u7684\u9023\u7d50\u8207\u559c\u6085\u3002\u5efa\u8b70\u4f60\u5f9e\u4eca\u665a\u958b\u59cb\uff0c\u9078\u64c7\u4e00\u9910\u5b89\u975c\u5730\u5750\u4e0b\u4f86\uff0c\u95dc\u6389\u6240\u6709\u87a2\u5e55\uff0c\u5168\u5fc3\u5168\u610f\u5730\u54c1\u5690\u773c\u524d\u7684\u98df\u7269\u3002\u8acb\u8a18\u5f97\uff0c\u7df4\u7fd2\u7684\u904e\u7a0b\u6bd4\u662f\u5426\u505a\u5230\u5b8c\u7f8e\u66f4\u52a0\u91cd\u8981\uff0c\u6eab\u67d4\u5730\u5c0d\u5f85\u81ea\u5df1\u7684\u8eab\u9ad4\uff0c\u5b83\u4e5f\u6703\u7d66\u4e88\u4f60\u610f\u60f3\u4e0d\u5230\u7684\u6b63\u5411\u56de\u994b\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"

\u591a\u5e74\u4f86\uff0c\u95dc\u65bc\u98f2\u98df\u8207\u6e1b\u91cd\u7684\u8a0e\u8ad6\u5927\u591a\u96c6\u4e2d\u5728\u300c\u6211\u5011\u5403\u4ec0\u9ebc\u300d\u4ee5\u53ca\u300c\u6211\u5011\u5403\u591a\u5c11\u300d\u3002\u4f46\u4f60\u662f\u5426\u66fe\u60f3\u904e\uff0c\u300c\u6211\u5011\u5982\u4f55\u5403\u300d\u5176\u5be6\u662f\u540c\u7b49\u91cd\u8981\u7684\u56e0\u7d20\uff1f\u7576\u4ee3\u98f2\u98df\u6587\u5316\u6b63\u5f9e\u5feb\u901f\u4e14\u5206\u5fc3\u7684\u300c\u79fb\u52d5\u4e2d\u7528\u9910\uff08on-the-go\uff09\u300d\u8f49\u8b8a\u70ba\u91cd\u8996\u54c1\u8cea\u7684\u300c\u7de9\u6162\u4eab\u53d7\uff08enjoy-it-slow\uff09\u300d\u3002\u9019\u500b\u8da8\u52e2\u7684\u6838\u5fc3\u5c31\u662f\u300c\u6b63\u5ff5\u98f2\u98df (Mindful Eating)\u300d\uff0c\u610f\u5373\u6709\u610f\u8b58\u5730\u53bb\u6ce8\u610f\u6211\u5011\u651d\u53d6\u9910\u9ede\u7684\u65b9\u5f0f\uff0c\u4e26\u611f\u53d7\u98df\u7269\u5982\u4f55\u6ecb\u990a\u6211\u5011\u7684\u8eab\u9ad4\u3002\u8b93\u6211\u5011\u4e00\u8d77\u8a66\u8457\u5be6\u8e10\u6b63\u5ff5\u98f2\u98df\uff0c\u91cd\u65b0\u611f\u53d7\u98df\u7269\u7684\u8cea\u5730\u8207\u98a8\u5473\uff0c\u4e26\u5b78\u6703\u8fa8\u8b58\u8eab\u9ad4\u771f\u6b63\u7684\u9700\u6c42\u3002 \u70ba\u4ec0\u9ebc\u8981\u7df4\u7fd2\u6b63\u5ff5\u98f2\u98df (Mindful Eating)\uff1f Photo credit by Pexels \/ cottonbro studio \u7576\u6211\u5011\u5728\u5206\u5fc3\u7684\u72c0\u614b\u4e0b\u9032\u98df\uff0c\u4f8b\u5982\u908a\u770b\u96fb\u8996\u3001\u6ed1\u624b\u6a5f\u6216\u662f\u56de\u8986\u5de5\u4f5c\u90f5\u4ef6\uff0c\u5927\u8166\u5f88\u96e3\u5373\u6642\u63a5\u6536\u5230\u8178\u80c3\u50b3\u51fa\u7684\u98fd\u8db3\u8a0a\u865f\uff0c\u9019\u5f80\u5f80\u662f\u5c0e\u81f4\u904e\u91cf\u98f2\u98df\u7684\u4e3b\u56e0\u3002\u8001\u5be6\u8aaa\uff0c\u7df4\u7fd2\u6b63\u5ff5\u98f2\u98df\u7684\u76ee\u7684\u4e26\u4e0d\u662f\u70ba\u4e86\u9650\u5236\u4f60\u7684\u53e3\u617e\uff0c\u6216\u662f\u5f37\u8feb\u4f60\u653e\u68c4\u559c\u611b\u7684\u98df\u7269\uff0c\u800c\u662f\u5e6b\u52a9\u4f60\u57f9\u990a\u505a\u51fa\u71df\u990a\u9078\u64c7\u548c\u63a7\u5236\u4efd\u91cf\u7684\u81ea\u89ba\u80fd\u529b\uff0c\u70ba\u5065\u5eb7\u751f\u6d3b\u5960\u5b9a\u6301\u4e45\u7684\u57fa\u790e\u3002\u900f\u904e\u6709\u610f\u8b58\u7684\u9032\u98df\u904e\u7a0b\uff0c\u6211\u5011\u80fd\u986f\u8457\u589e\u5f37\u5f9e\u98df\u7269\u4e2d\u7372\u5f97\u7684\u611f\u5b98\u4eab\u53d7\uff0c\u4e26\u5e6b\u52a9\u4f60\u5728\u6bcf\u4e00\u9910\u4e2d\u505a\u51fa\u66f4\u5065\u5eb7\u3001\u66f4\u6709\u71df\u990a\u7684\u9078\u64c7\u3002 \u5982\u4f55\u5728\u65e5\u5e38\u751f\u6d3b\u4e2d\u958b\u59cb\u6b63\u5ff5\u98f2\u98df\uff1f \u4f60\u53ef\u4ee5\u5f9e\u4ee5\u4e0b\u5e7e\u500b\u7c21\u55ae\u7684\u6b65\u9a5f\u958b\u59cb\uff0c\u4e0d\u9700\u8981\u7d66\u81ea\u5df1\u592a\u5927\u58d3\u529b\uff0c\u8a66\u8457\u5148\u5f9e\u4e00\u5929\u7576\u4e2d\u7684\u5176\u4e2d\u4e00\u9910\u958b\u59cb\u7df4\u7fd2\u3002 1. \u6392\u9664\u6240\u6709\u5e72\u64fe (Eliminate Distractions) \u5750\u4e0b\u4f86\u5403\u98ef\u6642\uff0c\u8acb\u8a66\u8457\u95dc\u6389\u96fb\u8996\u3001\u653e\u4e0b\u624b\u6a5f\uff0c\u66ab\u6642\u9060\u96e2\u4f60\u7684\u96fb\u8166\u87a2\u5e55\u3002\u70ba\u81ea\u5df1\u5275\u9020\u4e00\u500b\u53ea\u5c6c\u65bc\u4f60\u8207\u98df\u7269\u7684\u5c08\u5c6c\u7a7a\u9593\uff0c\u9019\u80fd\u5e6b\u52a9\u4f60\u5c07\u6ce8\u610f\u529b\u5f9e\u5916\u754c\u7d1b\u64fe\u5e36\u56de\u5230\u7576\u4e0b\u7684\u611f\u5b98\u9ad4\u9a57\u3002 2. \u653e\u6162\u901f\u5ea6\uff0c\u653e\u4e0b\u9910\u5177 (Slow Down and Put Down Utensils) \u5728\u6bcf\u4e00\u53e3\u98df\u7269\u4e4b\u9593\uff0c\u8a66\u8457\u523b\u610f\u628a\u4f60\u7684\u53c9\u5b50\u3001\u6e6f\u5319\u6216\u7b77\u5b50\u653e\u56de\u684c\u4e0a\u3002\u9019\u500b\u7c21\u55ae\u7684\u5c0f\u52d5\u4f5c\u80fd\u6709\u6548\u5730\u6e1b\u7de9\u9032\u98df\u7bc0\u594f\uff0c\u7d66\u4e88\u8eab\u9ad4\u8db3\u5920\u7684\u6642\u9593\u53bb\u555f\u52d5\u6d88\u5316\u6a5f\u5236\uff0c\u4e26\u8b93\u5927\u8166\u6709\u9918\u88d5\u53bb\u611f\u53d7\u771f\u5be6\u7684\u98fd\u98df\u611f\u3002 3. \u5145\u5206\u5480\u56bc (Chew Thoroughly) \u5617\u8a66\u5c07\u6bcf\u4e00\u53e3\u98df\u7269\u5480\u56bc 20 \u6b21\u3002\u9019\u4e0d\u50c5\u80fd\u6e1b\u8f15\u8178\u80c3\u6d88\u5316\u7684\u8ca0\u64d4\uff0c\u66f4\u80fd\u8b93\u4f60\u5145\u5206\u9ad4\u9a57\u98df\u7269\u4e2d\u7d30\u5fae\u4e14\u8c50\u5bcc\u7684\u98a8\u5473\u5c64\u6b21\uff0c\u4f60\u6703\u767c\u73fe\u539f\u4f86\u5e73\u6de1\u7684\u98df\u6750\u4e5f\u6709\u8ff7\u4eba\u4e4b\u8655\u3002 Photo credit by Pexels \/ Furkan Tumer 4. \u555f\u52d5\u4f60\u7684\u611f\u5b98 (Engage Your Senses) \u5168\u5fc3\u6295\u5165\u5730\u53bb\u611f\u53d7\u4f60\u6b63\u5728\u5403\u7684\u6771\u897f\u3002\u6ce8\u610f\u98df\u6750\u7684\u8cea\u5730\u3001\u6c23\u5473\u548c\u6240\u6709\u7684\u5473\u9053\u8b8a\u5316\u3002\u5982\u679c\u9019\u9813\u98ef\u4e0d\u662f\u4f60\u89aa\u624b\u6e96\u5099\u7684\uff0c\u8a66\u8457\u9589\u4e0a\u773c\u775b\u731c\u731c\u88e1\u9762\u4f7f\u7528\u4e86\u54ea\u4e9b\u5929\u7136\u9999\u6599\u6216\u98df\u6750\uff1f\u9019\u7a2e\u7df4\u7fd2\u80fd\u589e\u52a0\u9032\u98df\u7684\u8da3\u5473\u8207\u6df1\u5ea6\u3002 5. \u5fc3\u61f7\u611f\u6fc0 (Express Gratitude) 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