饱肚感即将到来的征兆.doc

饱肚感即将到来的征兆Restrictive intuitive nutrition is a type of nutrition in which the individual limits his food intake at the first manifestations of the feeling of satiation without waiting for full satiation.限制性直觉饮食法是在感觉饱肚时实时限制摄取食物，而不用等到充分饱肚感出现。To avoid consuming excess quantities of food, it is necessary to learn to intuitively determine point B the moment of the beginning of satiation. At this time, it is necessary to restrict food intake. That is why this type of nutrition is called restrictive intuitive nutrition.为了避免过量摄取食物，学习如何以直觉确定B点（饱肚感开始出现的瞬间）是有必要的。您应该在这个时间限制摄取食物，因此这种饮食法称为限制性直觉饮食法。Copyright Dr. Mazourik马苏瑞博士版权所有Fig. 35. The intuitive determination of point B. When food intake is restricted at this point, a human consumes 100% of a usual portion. Satiagram 13. 图35 B点的直觉确定。若在此点停止进餐，进餐量为正常情况的100%。饱肚感说明图13。100% Lunch 100%午餐30% of lunch30%午餐Degree of satiation+6 Stomach heaviness, possible stomachaches +6饱肚程度胃部负担过重，引起胃痛+5 Excessive overstuffness of stomach +5胃部过度饱胀+4 Strong satiation +4强烈饱肚感+3 Medium satiation +3中等饱肚感+2 Slight satiation +2轻微饱肚感+1 Beginning of satiation +1开始感到饱肚0 Neutral condition 0正常水平Degree of hunger0 Neutral condition 0饥饿程度正常水平-1 Beginning of hunger -1开始感到饥饿-2 Slight hunger -2轻度饥饿感-3 Medium hunger -3中度饥饿感-4 Strong hunger -4严重饥饿感-5 Excessive hunger -5过度饥饿感-6 Overall fatigue, dizziness -6过度疲劳及晕眩As a comparison, satiagram 14 (Fig. 36) is provided. Continuing to eat in this case until the medium feeling of satiation (point ) leads to consumption of 130% of regular food quantity.请参考饱肚感说明图14 (图36)加以比较）。如果在这种情况下继续进食，直到中等饱肚感（C点）出现，则会摄入正常食物量的130。Copyright Dr. Mazourik马苏瑞博士版权所有Fig. 36. At the termination of food intake at point (medium feeling of satiation), a human consumes 130% of the usual portion. Satiagram 14.图36 在C点停止进餐（中等饱足感），进餐量为正常情况的130%。饱肚感说明图14。Degree of satiation+6 Stomach heaviness, possible stomachaches +6饱肚程度胃部负担过重，引起胃痛+5 Excessive overstuffness of stomach +5胃部过度饱胀+4 Strong satiation +4强烈饱肚感+3 Medium satiation +3中等饱肚感+2 Slight satiation +2轻微饱肚感+1 Beginning of satiation +1开始感到饱肚0 Neutral condition 0正常水平Degree of hunger0 Neutral condition 0饥饿程度正常水平-1 Beginning of hunger -1开始感到饥饿-2 Slight hunger -2轻度饥饿感-3 Medium hunger -3中度饥饿感-4 Strong hunger -4严重饥饿感-5 Excessive hunger -5过度饥饿感-6 Overall fatigue, dizziness -6过度疲劳及晕眩Restrictive intuitive nutrition involves the restriction of food intakewhen one of two criteria are met:occurrence of the first signs of satiation;orconsumption of 100% of the regular portion,regardless of the arrival of satiation.限制性直觉饮食法即符合以下两个条件之一时限制摄取食物份量：饱肚感的征兆刚出现时或已经摄取100的正常食物量，不论饱肚感是否出现。To increase the effect of the beginning of satiation, it is possible to take 1 chewable cube of dietary fibers with 1 glass of water after the arrival of point B. The dietary fibers will cause the feeling of satiation to increase (Fig. 37). This is due not only to physiological processes, but also to psychological mechanisms.要加强饱肚感开始的效果，可以在B点出现之后吃一块膳食纤维软糖及饮一杯水。膳食纤维将增加饱肚感（图37），这不单是由于生理过程，还有心理机制因素的作用。The carbohydrate content in the above-mentioned dietary fibers provides an increase in glucose level in the blood. As a result, primary satiation is felt almost immediately. Then the feeling of primary satiation continues as the dietary fibers increase in volume in the stomach.以上提到的膳食纤维中含有的碳水化合物，将提高血糖的浓度。因此人们可以立即感受到初级饱肚感。随着胃里膳食纤维量的增加，将会持续感受到初级饱肚感。Copyright Dr. Mazourik马苏瑞博士版权所有(Beta) period （Beta）阶段 (Delta) period (Delta)阶段100% (Alpha) period 100% (Alpha