To improve their health, people tend to focus on the types of food they consume. But did you know that the speed at which you eat is just as important?
And eating too quickly can pose health risks, according to the medical news website Medical Express.
Here are some tips from scientists to help you eat more slowly and develop more mindful eating habits.
You should allow more than 20 minutes to finish a meal, ideally around 30 minutes, to give your brain enough time to adjust to your stomach.
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How can you eat your meal without rushing and still fully enjoy it?
Dr. Leslie Heinberg, a professor of medicine at the Cleveland Clinic (USA), explains: If you typically finish your meal in less than 20 minutes, you are eating too quickly.
It takes the body 20 minutes to send a message to the brain that you're full. If you eat quickly, you'll consume more food in those 20 minutes than someone who eats slowly. By the time fast eaters receive the fullness signal, it's too late; they've already eaten too much and feel uncomfortably full, says Dr. Heinberg, according to Medical Express.
How long should a meal last?
First, make sure you allow enough time for each meal. Eating more slowly helps you savor the meal and feel full before overeating.
Dr. Heinberg recommends taking more than 20 minutes to finish a meal, ideally around 30 minutes, to allow the brain enough time to adjust to the stomach.
Experts also point out some simple tips to help you eat more slowly.
First, turn off the TV and put your phone down.
It takes about 20 minutes for the stomach to signal to the brain that it's full. Therefore, eating quickly means you might miss these signals and easily overeat.
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Dr. Heinberg stated: "If you eat while watching TV, people tend to eat until the commercials or the show ends, paying less attention to their own body signals that they are full. Doing other things while eating makes us eat less mindfully, leading to overeating. She added that when people focus on eating, they enjoy the meal more and eat less."
The doctor also acknowledged that eating speed is a deeply ingrained subconscious habit, but it can still be changed.
The doctor suggested things like using your non-dominant hand to eat, trying utensils you don't normally use, or taking a sip of water when you're almost finished with your meal.
Sarah Berry, a nutritionist at ZOE, a British nutrition company, advises paying attention to the taste and sensations of food if possible. She explains: "Without focus, it's easy to eat faster and not realize how much we've eaten."
Chew your food thoroughly.
One of the simplest things to do is to chew longer, says expert Helen McCarthy, a clinical psychologist with the British Psychological Association.
Expert McCarthy advises: If you chew each bite a little longer, the eating process will slow down.
The type of food can also make a difference, as highly processed foods or fast food are often softer and therefore much easier to eat quickly.
Expert McCarthy stated: It's difficult to eat vegetables and protein as quickly as you would eat foods that are more thoroughly cooked and require less chewing.
Source: https://thanhnien.vn/an-bua-com-trong-bao-lau-la-tot-cho-suc-khoe-nhat-18525032809085122.htm
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