日常的正确饮食方式.doc

日常的正确饮食方式The quantity of food consumed during lunch also decreases because of the lowered intensity of the feeling of hunger between breakfast and lunch, as shown in Fig. 18.在早餐和午餐之间，由于饥饿感强度较低，所以可以减少食量。见图18。Similarly, with the help of the principles of preventive intuitive nutrition, it is possible to reduce the level of the hunger felt between lunch and dinner. The aim is to decrease the volume of consumed food during dinner through the more rapid achievement of the feeling of satiation.同样，通过预防性直觉饮食，可以降低午餐和晚餐之间饥饿感的程度。目的是通过快速获得饱肚感，减少晚餐食物的摄取量。The application of the principles of preventive intuitive nutrition during the day can be illustrated in the example below of nutrition behaviour No. 2. Fig. 19 and 20.日常进行的预防直觉饮食法，可参考以下图19和20中第二个饮食行为的例子。Example of nutrition behaviour No. 2.Decrease in volume of consumed food with the helpof preventive intuitive nutrition and dietary fibers.饮食行为范例2通过预防性直觉饮食法和膳食纤维降低摄取的食物量6:30Waking up. Beginning feeling of hunger,起床。开始感到饥饿。6:30 - 7:30Morning preparations. Transition of beginning feeling of hunger to slight hunger.早上准备梳洗。从开始饥饿到轻度饥饿。7:30 - 8:00Breakfast. Satisfying hunger and occurrence of medium satiation.早餐。满足饥饿感，出现中等饱肚感。8:30 - 9:00Transition of medium satiation to slight satiation从中等饱肚感到轻微饱肚感。9:00 - 10:00Transition of slight satiation to neutral condition.从轻微饱肚感到正常水平。10:00 - 11:00Transition of neutral condition to beginning of hunger.正常水平到开始感到饥饿。11:00 -11:10Preventive Intuitive nutrition - intake of 1 chew of dietary fibersand I glassofwater (or, depending on specific features, 1 chew + 1 glassof waterendin 10.15 minutes 1 more chew + 1 more glass of water).预防性直觉饮食法服用1块膳食纤维软糖和一杯水（或按照具体情况，一块软糖加一杯水并且在1015分钟内再吃一块软糖和一杯水）。11:10 - 11:30Transition of beginning of hunger to neutral condition.从开始感到饥饿到正常水平。1130 -12:00Transition of neutral condition to beginning of satiation.从正常水平到开始感到饱肚。12:00 - 12:30Transition of beginning of satiation to neutral condition.从开始感到饱肚到正常水平。12:30 - 13:00Transition of neutral condition to beginning of hunger.从正常水平到开始感到饥饿。13:00 - 14:00Lunch (reduction of 50.60 % from usual portion). Transition ofbeginning of hunger tofeelingofcrlethurnsatiation午餐（从平时的份量减去5060）。从开始感到饥饿到中等饱肚感。14:00 - 14:30Transition of mediumsatiationto feeling of slight satiation从中等饱足感到轻微饱肚感。14:30 -15:00Transition of slightsatiationtoneutral condition.从轻微饱肚感到正常水平。15:0015:30Transition ofneutralconditionto beginningof hunger正常水平到开始感到饥饿。15:30 - 15:40Preventive Intuitive nutrition - intake of 1 chew of dietary fibersand I glassofwater (or, depending on specific features, 1 chew + 1 glassof waterendin 10.15 minutes 1 more chew + 1 more glass of water).预防性直觉饮食法服用1块膳食纤维软糖和一杯水（或按照具体情况，一块软糖加一杯水并且在1015分钟内再吃一块软糖和一杯水）。15:40 -16:00Transition ofbeginning of hungerto neutral condition.从开始感到饥饿到正常水平。16:00 - 17:00Transition of neutral condition to beginning of satiation.从正常水平到开始感到饱肚。17:00 -17:30Transition of beginning of satiation to beginning of hunger.从开始感到饱肚到开始感到饥饿。17:30 - 17:40Preventive Intuitive nutrition - intake of 1 chew of dietary fibersand I glassofwater (or, depending on specific features, 1 chew + 1 glassof waterendin 10.15 minutes 1 more chew + 1 more glass of water).预防性直觉饮食法服用1块膳食纤维软糖和一杯水（或按照具体情况，一块软糖加一杯水并且在1015分钟内再吃一块软糖和一杯水）。17:40 - 18:00Transition of beginning of hunger to neutral condition.从开始感到饥饿到正常水平。18:00 - 18:30Transition of neutral condition to beginning of satiation.从正常水平到开始感到饱肚。18:30 - 19:00Transition of beginning of satiation to merely beginning of hunger.从开始感到饱肚到开始感到饥饿。19:00 - 20:00Dinner (reduction of 50 % from usual portion, or even more). Transition ofbeginning of hunger to medium satiation.晚餐（平时的份量减去50甚至更多）。从开始感到飢饿到开始感到饱肚。20:00 - 21:00Transition of medium satiationtoslight satiation从中等饱肚感到轻微饱肚感。21:00 - 22:00Transition of slightsatiationto neutral condition.从轻微饱肚感到正常水平。22:00Sleeping. Neutralcondition.入睡。正常水平。Fig.19.ExampleofnutritionbehaviourNo.2.Decrease in volume of consumed food with the help of preventive intuitive nutrition.表19饮食行为范例2。预防性直觉饮食法减少了食物摄取量。Copyright Dr. Mazourik马苏瑞博士版权所有100% Breakfast 100%早餐sankom SANKOM50% Lunch 50%午餐sankom SANKOMsankom SANKOM50% Dinner 50%晚餐Intuitive nutrition直觉饮食法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开始感觉饱肚0 Neutral condition 0正常水平Degree of hunger0 Neutral condition 0饥饿程度-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Fig. 20 Preventive intuitive nturitio