Deep Dive
What are the different types of hunger mentioned in the podcast?
The podcast mentions several types of hunger, including physiological hunger (from an empty stomach), nose hunger (triggered by smells), tongue hunger (craving specific textures), eye hunger (triggered by visual appeal), skin hunger (desire for warmth), brain hunger (rational need to eat), and emotional hunger (triggered by memories or emotions).
Why is it important to recognize the source of hunger?
Recognizing the source of hunger helps distinguish between physiological needs and emotional or sensory triggers. This awareness allows for more mindful eating, helping individuals make healthier choices and avoid overeating due to non-physical hunger cues.
How does mindful eating contribute to better health?
Mindful eating helps individuals understand their hunger cues, leading to healthier eating habits. It encourages slower, more deliberate consumption, allowing the body to feel satisfied and reducing the likelihood of overeating. This practice fosters a deeper connection with food and promotes overall well-being.
What techniques are suggested for practicing mindful eating?
Techniques include focusing on breathing, performing body scans to identify hunger signals, observing food with all senses, eating slowly, and reflecting on emotions and thoughts driving the desire to eat. These practices help individuals become more aware of their eating habits and make conscious choices.
How can emotional hunger be addressed without overeating?
When emotional hunger arises, taking a moment to pause, breathe deeply, and reflect on the underlying emotions can help. Instead of immediately eating, individuals can explore alternative ways to address their needs, such as seeking comfort through other activities or sharing food with others.
- 区分生理性饥饿与其他类型的饥饿（视觉、嗅觉、情绪等）
- 通过正念练习觉察身体信号
- 做出更健康、更符合自身需求的饮食选择
Shownotes Transcript
本期我们将识别饥饿感的来源、强度、以及它的变化。你会了解到，大多数时候我们所感受到的并不是生理性的饥饿，并非「真正地」需要进食，而是来自视觉、嗅觉、触觉乃至社交压力等方方面面的「饥饿感」促使我们去觅食和吞咽，通过吃下食物的动作来获得抚慰和满足。通过不断熟悉正念进食训练，我们会更清楚什么时候该吃、什么时候停止，身体也会感受到健康、满足、强大。无论我们是否需要通过正念饮食来实现减重目标，这样的训练都能帮助我们更加了解自己，更好地享受这个世界上凝结着智慧与创造力的万千种美食。
练习中，如果面前有一份餐食，能够让我们全面地观察完整的进食动作、也能对饥饿感更从容。所以，无论此刻你是已经下单了外卖、即将送达，还是正前往某间餐厅/食堂，又或者已经坐在食物面前了，都是适宜打开音频、进入练习的。我们会通过呼吸聚焦和身体扫描来追溯此刻饥饿感的真实面目，进而在有意识的进食中，观察、探索自己与食物的交互。
下一次饭前，你可以提前抽几分钟，尝试识别自己正处在哪种饥饿中；在这样的基础上，你也可以再试试看，能否在当下做出不太一样的进食选择。
更关键的是，当我们认识到自己是因为思念、孤单、焦虑、疲劳、虚弱或其他原因而急于吃到某种食物，可以先花几秒钟安静下来，做几次深长、缓慢的呼吸，让注意力从盲目的执念中松开一小会。当我们理解了自己真实需要，便有机会通过更多更有效的方式去舒缓身心上的这些「饥饿感」。这样一来，我们不但可以获得当下的这餐怎么吃的新思路，还将拥有关于如何关照自己、如何生活的全新的灵感。
祝你好胃口，好状态！
主播：松茸怪🧘♀️
制作人：臀总🧘
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