饱肚感即将到来的征兆.doc

饱肚感即将到来的征兆 饱肚感即将到来的征兆Restrictive intuitive nutrition isa type of nutritionin whichthe individuallimits hisfood intakeat the first manifestationsof thefeeling of satiation withoutwaiting forfull 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 avoidconsuming excessquantities of food,it isnecessary tolearn tointuitively determinepoint Bthe momentof thebeginning of satiation.At thistime,it isnecessary torestrict food intake.That iswhy thistypeofnutrition iscalled restrictiveintuitive 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Fig.35.The intuitivedetermination of point B.When foodintake isrestricted atthis point,a humanconsumes100%of ausual portion.Satiagram13.图35B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%Lunch100%午餐30%of lunch30%午餐Degree of satiation+6Stomach heaviness,possible stomachaches+6饱肚程度胃部负担过重，引起胃痛+5Excessive overstuffnessof stomach+5胃部过度饱胀+4Strong satiation+4强烈饱肚感+3Medium satiation+3中等饱肚感+2Slight satiation+2轻微饱肚感+1Beginning ofsatiation+1开始感到饱肚0Neutral condition0正常水平Degree ofhunger0Neutral condition0饥饿程度正常水平-1Beginning ofhunger-1开始感到饥饿-2Slight hunger-2轻度饥饿感-3Medium hunger-3中度饥饿感-4Strong hunger-4严重饥饿感-5Excessive hunger-5过度饥饿感-6Overall fatigue,dizziness-6过度疲劳及晕眩As aparison,satiagram14(Fig.36)is provided.Continuing toeat inthis caseuntil themedium feeling ofsatiation(point)leads toconsumption of130%of regularfood 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Fig.36.At thetermination offoodintakeat point(medium feeling ofsatiation),a humanconsumes130%of theusual portion.Satiagram14.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 ofsatiation+6Stomach heaviness,possible stomachaches+6饱肚程度胃部负担过重，引起胃痛+5Excessive overstuffnessof stomach+5胃部过度饱胀+4Strong satiation+4强烈饱肚感+3Medium satiation+3中等饱肚感+2Slight satiation+2轻微饱肚感+1Beginning ofsatiation+1开始感到饱肚0Neutral condition0正常水平Degree ofhunger0Neutral condition0饥饿程度正常水平-1Beginning ofhunger-1开始感到饥饿-2Slight hunger-2轻度饥饿感-3Medium hunger-3中度饥饿感-4Strong hunger-4严重饥饿感-5Excessive hunger-5过度饥饿感-6Overall fatigue,dizziness-6过度疲劳及晕眩Restrictive intuitivenutrition involvesthe restrictionoffoodintake whenone oftwo criteriaare met:ourrence of thefirstsigns ofsatiation;or consumptionof100%of theregular portion,regardless of the arrivalofsatiation.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 increasethe effectofthebeginning ofsatiation,it ispossible totake1chewable cubeof dietaryfibers with1glass ofwater afterthe arrivalofpointB.The dietaryfibers willcause thefeelingofsatiation toincrease(Fig.37).This isdue notonly tophysiological processes,but alsoto psychologicalmechanisms.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 carbohydratecontent in the above-mentioned dietaryfibers providesan increasein glucoselevel inthe blood.As aresult,primary satiationis feltalmost immediately.Then thefeelingofprimary satiationcontinues asthe dietaryfibers increasein volumeinthestomach.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?(Beta)period?（Beta）阶段(Delta)period(Delta)阶段100%(Alpha)period100%(Alpha)阶段Rest