How to eat more slowly and with more attention during dinner

You can eat what you want, but slowly. Besides the risk of disturbing your colleagues in the tablets or the person who prepared food, Eating includes more other risksCitage and the possibility of excessive eating before the brain tells you to stop. Scientists give us some Tips for dining more slowly and with more attention.

What is the speed very quickly?

If you are one of those who eat breakfast, food or dinner Less than 20 x 30 minutes, You eat very quickly. “The stomach takes about 20 minutes to communicate with the full brain through a whole series of hormonal signals,” explains Leslie Heinberg, from the Cleveland Clinic of the American Clinic Clinic, “so when you eat Debrisa, these signs can be lost, and it is very easy to eat it beyond the slide point.”

Why is it a problem?

People who eat quickly It usually swallows more airHeynberg explains, which can cause Swelling or indigestion. Food chewing cannot also harm digestion, which means this Not all nutritional elements will be obtained.

Cut the food without chewing can also stumble in the esophagus.

Some previous studies have suggested that people who eat quickly They have the most obese riskWhile those who eat more slowly are those who are less likely to obesity.

How can you eat more slowly?

To start, turn off the TV and leave the phone. “If you are eating while watching TV, people tend to eat until there is an advertisement or the program ends,” explains Henberg, and adds that people are less willing to pay attention to the signs of the body themselves are full.

“When we do things while we eat, we do so less interested. This often makes us eat more.” He said that when people focus exclusively on eating, they tend to enjoy more food and eat less.

Heinberg suggests things like:

• Use unlimited hand to eat
• Test utensils are usually used, such as sticks
• Water drinking package when the dish is partially empty

If a crowded life is taken, it may be imperative to have lunch at a work meeting or cut something while ordering it. but Experts recommend taking into account the taste of food and feeling. “If we are not completely present, it is very easy to eat faster and do not realize how much we consume,” says Sarah Perry, the chief scientist at the British Nutrition Company. Zoe.

Chew more food

One of the simplest things that can be done Increase the number of snacks that occurHelen McCarthy, a clinical psychologist for the British Psychology Association. “If you chew every bite a little more, you will eat more slowly,” he explains.

It can affect the type of food that is eaten as well, and indicates that eFuture is much easier to eat highly processed or fast food because it usually has a softer texture. “It is difficult to eat vegetables and proteins at the same pace, something very dealt with and requires less chewing,” McCarthy explains.