Practice eating with mindfulness and meditation. For strong health

Eating like “Enjoy Eating” is a word that many people use when they are happy or having fun. or enjoyment of eating But eating mindfully Will help you have strong health. Choose to eat food that is beneficial to the body. Strong

“Mindfulness” means remembering. or awareness of what is happening at that moment. As for “Concentration” means determination Or firmly stay with that thing, your heart stay with the activity. The mind is on the work. If compared with breathing Consciousness is in the breathing in and out. As for meditation, we are only aware of breathing in and out. without being aware of any other things. Mindfulness and concentration therefore go together regularly. Or if the summary is easy to understand Eating mindfully is Knowing what we are eating As for concentrating on eating, Focusing on eating without being distracted by things around you

“...Have you ever eaten without being hungry? Eat until your stomach is full, eat and talk until you don't remember what you ate..."

These behaviors are examples of eating without mindfulness and concentration.It is eating that focuses on making yourself happy without considering choosing healthy food or choosing food that is beneficial to the body, which is considered indirect harm to oneself and is one of the causes of obesity.

Practice eating mindfully

Eating mindfully is Knowing what we are eating Know what activities you are doing Pay attention to the activities in front of you. Feel the taste in the mouth Mindfully distinguish what you are eating.

1. Practice eating according to time, not according to mood. Be patient from the urge to eat
2. and don't scoop it up and eat it by scooping all the food you want to eat onto a plate. Choose the right amount from the beginning.
3. Do not do other activities while eating. Do not watch TV or use your mobile phone. read newspaper or do other activities Which is a distraction at the same time.
4. Practice eating like a food critic. Gently take in the taste and smell. Texture: Chew slowly, don't rush to chew and swallow.
5. Sip water between meals. There should always be a glass of water next to the plate.
6. Practice checking the space in your stomach Periodically asking yourself, How full are you now? If you are full, stop. You should not regret forcing yourself to continue eating.
7. Do not eat until you are too full. You should stop eating when 8 out of 10 parts of your stomach are full.
8. Leave room for small bites. If you want to eat snacks or fruit after the meal. Make sure to allow enough space in your stomach and calorie quota. Because people don't have two stomachs to separate savory and sweet
9. , eat foods that are high in fiber , such as vegetables and whole grains. Because it will force you to chew longer. Moreover, these foods stay full longer than foods without fiber.
10. Practice meditation or yoga helps to be mindful in everyday life. including eating

Practice meditation on eating

Concentration on eating It is the intention to eat without being distracted by other activities. When concentrating on eating We can discern when we should eat. And when you just feel like eating

1. Train your mind to relax from emotions.Because emotions affect the body and mind. Makes eating behavior different from normal emotions, such as When we're hungry, we scoop up more food than usual. What you should do is ask yourself how much hunger you have during this meal. And how much food does the body need? You should not force the desires of your body and mind. If you want to eat sweets, you can eat them. But you must be aware of the amount you eat. Ask yourself and distinguish between the hunger of your body and the hunger of your mind.
2. Take small portions of food at a time. Before entering the mouth may use a small fork and spoon. or chopsticks By using smaller eating utensils, we train our bodies to eat food more slowly. and receive smaller quantities than larger equipment.
3. Practice analyzing the components of the food you are eating. e.g. What kind of meat, vegetables, flour? What kind of oil, what seasonings are used? How to improve and assemble? To recognize and learn the type of food we are eating. To add other useful foods for yourself and reduce the amount of food that causes harm to the body
4. Practice eating food slowly. Chew food thoroughly.From research it was found that People who chew and swallow quickly are less aware of the type and amount of food they eat. Resulting in receiving more quantity and nutrients than the body needs. Resulting in fat accumulation Weight gain. Each bite should be chewed about 15-25 times before taking a new bite.
5. Train your perception of the taste of food Helps the brain and body analyze whether you like or dislike the taste of this food. It lets us know what kind of food taste habits we have on a regular basis. To avoid foods that are bad for health
6. After eating each bite Practice putting away your eating utensils so that your body can relax and recognize whether it needs additional food or if it is enough.
7. Sit and eat in a quiet place away from distractions. Avoid talking with friends. Talking on a cell phone, watching TV, listening to the radio, working in front of a computer screen to pay attention to the food in front of us And analyze the value and energy that will be gained from eating
8. After finishing eating, you should sit and rest. 3-5 Minutes Helps the digestive system work better. and make the brain and mind ready to have energy to continue doing other work

summary

When you are mindful and concentrated in eating, wisdom will arise. We will know what we are eating. How beneficial is it to the body? And how much should you eat to be just enough? Eating mindfully and meditating Therefore, it is another way to help us gain clarity. and choose to eat nutritious food It makes the body healthy and strong and does not cause disease.

Illustrations from the internet
Some information from the network of Thai people without belly.

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