The most important behavioral change in healthy eating is eating slowly. The satiety signal travels from the stomach to the brain in approximately 15-20 minutes. Fast food consumption during this period will increase the amount of food and therefore calories consumed. However, excessive food consumption may cause blood sugar to rise rapidly and start to fall again after a short time, resulting in excessive food consumption along with a feeling of hunger. This vicious cycle continues in this way.
Digestion of carbohydrates, in particular, begins in the mouth. If fast food consumption is made, digestion, which should start in the mouth, will start in the stomach and cause digestive problems.
Let's stop and calm down now. Let's breathe easy and eat the food we eat, digesting it, feeling its taste and smell. Chewing food thoroughly allows you to feel the taste more. Let me tell you, try it. There are many reasons why you should try slow food.
First of all, what happens when you don't chew food well and eat too fast. Let's see if what I'm about to say sounds familiar to you. When you eat large bites of food quickly, you may experience bloating and gas problems. Since you do not chew the food, digestion does not start in the mouth; the digestive enzymes in saliva are a gift given to us to protect our digestive system. In this way, we push away these enzymes presented to us in saliva with the back of our hand.
Eating fast can cause you to gain weight. It is the most important saboteur of your attempts to lose weight. Studies have found that 70% of gastitis, ulcer and stomach cancer patients eat quickly.
Eating slowly is a change in behavior and we need 1-2 small changes in our routine to make it a habit.
First of all, when you sit down to eat, you need to remember that you should eat slowly. This requires you to fully decide to eat slowly. Otherwise, everything will happen at once and you will say, "Oh, I was going to eat slowly."
First of all, you should not sit down for dinner very hungry. For this, you should divide the day into 3 hours and control hunger with small snacks. If you sit very hungry for food, that is, your blood sugar is low, you just want to eat as soon as possible.
My suggestion is to first divide the food in front of you into 4 until you get used to it. Now you will finish the first quarter in 15 minutes. In other words, whatever food you intend to consume, you will divide it into four and eat the quarter in 15 minutes. Believe me, this is a great thing. The first quarter was defeated in 15 minutes. Digest it slowly. Yes, now I will tell you something interesting. It doesn't matter how fast you eat the remaining 3 quarters. Because at most you can eat half of what's left. A signal that you are full comes from your stomach to your brain for 15-20 minutes. The brain will say that it is full for the rest of the meal
If you suddenly sat down to eat without realizing it and 5 minutes later you realized how fast you ate. Immediately move away from the table for a while, trying to chew the food in your mouth thoroughly. When you come back, continue eating slowly where you left off.
So how to eat slowly in the first quarter. Of course, with a small spoon and fork. There is no limit to how much you can shrink. For example, have you ever tried to drink soup with a teaspoon? It really takes a long time to finish. By the way, you don't have to sit at the table all the time while consuming the first quarter. After taking a spoon or fork of food, you can leave the table for a short time and come back. Repeating this every 5-6 bites will be very useful. Try to keep every bite you take in your mouth for as long as possible so that the ptyalin enzyme in the saliva breaks down the food.
Eating slowly means eating less. If you eat less, you will lose weight or not gain weight. Finally, eating slowly is an innate behavior for us. I'm sure none of you have ever seen a child eat too fast, and under normal circumstances, you cannot even make a child eat a bite after he is full. But over time, as the child's slow eating causes the parent, caregiver, etc. to become bored and impatient, we begin to change this wonderful behavior from childhood. The child, who encounters many problems when he eats slowly, starts eating fast in order not to be heard or angry, and forgets this behavior. Please do not let your children forget the slow eating behavior.
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