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直觉饮食法：预防过量进食的通用规则

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1、预防过量进食的通用规则预防过量进食的通用规则The main reason for food intake is purely physiological; it is expressed in the natural feeling of hunger. The meal sustains the human body and satisfies its need for nutrients. Eating can also be driven by various social, emotional, and psychological motives (Figure 2).饮食的主要原因是纯粹的生理需要，饥饿感很自然的流露。食物可以维持人体的正常功能，满足其对营养的需要。另外，社交、情感和心理作用等因素也是进食的原因（图 2）。Copyright Dr. Mazouri马苏瑞博士版权所有Fig. 2. The basic reasons for eating. 图 2. 饮食的基本原因。Physiological component 生理需要Natural feeling of

2、 hunger 饥饿感Reason for eating 进食的原因Social etiquette, cultural motives, traditions, habits 社交礼节、文化交流、传统及习惯等Impulsive and emotional-psychological eating 因情感及心理行动而进食Socio-psychological component 社会心理需要The first step on the journey to losing weight is developing the skill to distinguish clearly the natural feeling of hunger from social, emotional, and psychological motives for eating. The ability to make these distinctions to a great extent determines the success of further weight loss.纤体第 1 步是要掌握清楚

3、分别由自然饥饿而进食,或由社会、情感及心理行动导致进食的情况。区分这些差别的能力，在很大程度上决定了以后纤体的成功与否。For ease in defining the reason for overeating, we have developed a universal algorithm, depicted in Figure 3.为了便于找出过量进食的原因，我们开发了一种通用规则，如图 3 所示。Universal algorithm for prevention of overeating.防止过量进食的通用规则Fig. 3. Universal algorithm for preventing overeating. 图 3 防止过量进食。Copyright Dr. Mazourik 马苏瑞博士版权所有Main reason for excess weight is overeating 体重超标主要原因是过量进食Identification of reasons for overeating 确定过量进食的原因Natural feeling of hunger 自然的饥

4、饿感Emotinoal & social motives for foods intake 情感或社交需要引起的饮食Prevention of overeating caused by social motives 防止因社交引起的过量进食Prevention of overeating caused by emotinal motives 防止因情感引起的过量进食Preventive of overeating caused by natural feeing of hunger 防止因自然的饥饿感引起的过量进食This algorithm helps to define the main reason for overeating. Because the approach to weight loss is different for physiological and socio-psychological motives, it is very important to learn to distinguish the difference between these two reasons for food intake.这规则有助于确定过量进食的主要原因。对于生理原因和社会心理学原因引起的饮食，纤体方法是不一样的，因此，学会区分这两种原因的饮食是非常重要的。In the next chapters, concrete recommendations for how to prevent overeating in both cases will be given. You will learn how to eat correctly when the natural feeling of hunger appears and also what to do in case of social or psychological motives for eating.接下来的章节将介绍如何预防这两种原因造成的过量进食，并提供具体的建议。你将学会如何在饥饿时正确饮食，以及在社交或心理因素导致的饮食场合如何控制食量。

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