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- [跑步](https://www.nike.com/tw/running)
- [籃球](https://www.nike.com/tw/basketball)
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- [健身與訓練](https://www.nike.com/tw/training)
- [瑜伽](https://www.nike.com/tw/w/yoga-anrlj)
- [滑板](https://www.nike.com/tw/skateboarding)
- [越野跑步](https://www.nike.com/tw/w/trail-running-75jcn)
- [全天候裝備](https://www.nike.com/tw/acg)
- [男款](https://www.nike.com/tw/men)
- 精選
- [新品發售](https://www.nike.com/tw/w/new-mens-3n82yznik1)
- [暢銷商品](https://www.nike.com/tw/w/mens-best-76m50znik1)
- [全天候裝備](https://www.nike.com/tw/w/mens-acg-93bsdznik1)
- [選購所有優惠商品](https://www.nike.com/tw/w/mens-sale-3yaepznik1)
- [鞋款](https://www.nike.com/tw/w/mens-shoes-nik1zy7ok)
- [所有鞋款](https://www.nike.com/tw/w/mens-shoes-nik1zy7ok)
- [運動生活](https://www.nike.com/tw/w/mens-lifestyle-shoes-13jrmznik1zy7ok)
- [Jordan](https://www.nike.com/tw/w/mens-jordan-shoes-37eefznik1zy7ok)
- [跑步](https://www.nike.com/tw/w/mens-running-shoes-37v7jznik1zy7ok)
- [足球](https://www.nike.com/tw/w/mens-soccer-shoes-1gdj0znik1zy7ok)
- [籃球](https://www.nike.com/tw/w/mens-basketball-shoes-3glsmznik1zy7ok)
- [健身與訓練](https://www.nike.com/tw/w/mens-training-gym-shoes-58jtoznik1zy7ok)
- [網球](https://www.nike.com/tw/w/mens-tennis-shoes-ed1qznik1zy7ok)
- [滑板](https://www.nike.com/tw/w/mens-skateboarding-shoes-8mfrfznik1zy7ok)
- [涼鞋與拖鞋](https://www.nike.com/tw/w/mens-sandals-slides-fl76znik1)
- [Nike By You](https://www.nike.com/tw/w/mens-nike-by-you-shoes-6ealhznik1zy7ok)
- [越野跑步](https://www.nike.com/tw/w/mens-acg-trail-running-shoes-75jcnz93bsdznik1zy7ok)
- [服飾](https://www.nike.com/tw/w/mens-apparel-6ymx6znik1)
- [所有服飾](https://www.nike.com/tw/w/mens-apparel-6ymx6znik1)
- [上衣與 T 恤](https://www.nike.com/tw/w/mens-tops-t-shirts-9om13znik1)
- [短褲](https://www.nike.com/tw/w/mens-shorts-38fphznik1)
- [長褲與內搭褲](https://www.nike.com/tw/w/mens-pants-tights-2kq19znik1)
- [連帽上衣與運動衫](https://www.nike.com/tw/w/mens-hoodies-pullovers-6riveznik1)
- [外套與背心](https://www.nike.com/tw/w/mens-jackets-vests-50r7yznik1)
- [球衣與組合](https://www.nike.com/tw/w/mens-jerseys-3a41eznik1)
- [Jordan](https://www.nike.com/tw/w/mens-jordan-apparel-37eefz6ymx6znik1)
- [全天候裝備](https://www.nike.com/tw/w/mens-acg-apparel-6ymx6z93bsdznik1)
- 依運動項目選購
- [跑步](https://www.nike.com/tw/w/mens-running-37v7jznik1)
- [籃球](https://www.nike.com/tw/w/mens-basketball-3glsmznik1)
- [足球](https://www.nike.com/tw/w/mens-soccer-1gdj0znik1)
- [高爾夫](https://www.nike.com/tw/w/mens-golf-23q9wznik1)
- [網球與匹克球](https://www.nike.com/tw/w/mens-tennis-ed1qznik1)
- [健身與訓練](https://www.nike.com/tw/w/mens-training-gym-58jtoznik1)
- [瑜伽](https://www.nike.com/tw/w/mens-yoga-anrljznik1)
- [滑板](https://www.nike.com/tw/w/mens-skateboarding-8mfrfznik1)
- [越野跑步](https://www.nike.com/tw/w/mens-trail-running-75jcnznik1)
- 配件與裝備
- [所有配件與裝備](https://www.nike.com/tw/w/mens-accessories-equipment-awwpwznik1)
- [手提袋與背包](https://www.nike.com/tw/w/mens-bags-backpacks-9xy71znik1)
- [襪子](https://www.nike.com/tw/w/mens-socks-nik1zuwr3)
- [帽款與頭飾](https://www.nike.com/tw/w/mens-headwear-31btsznik1)
- [女款](https://www.nike.com/tw/women)
- 精選
- [新品發售](https://www.nike.com/tw/w/new-womens-3n82yz5e1x6)
- [暢銷商品](https://www.nike.com/tw/w/womens-best-5e1x6z76m50)
- [全天候裝備](https://www.nike.com/tw/w/womens-acg-5e1x6z93bsd)
- [選購所有優惠商品](https://www.nike.com/tw/w/womens-sale-3yaepz5e1x6)
- [鞋款](https://www.nike.com/tw/w/womens-shoes-5e1x6zy7ok)
- [所有鞋款](https://www.nike.com/tw/w/womens-shoes-5e1x6zy7ok)
- [運動生活](https://www.nike.com/tw/w/womens-lifestyle-shoes-13jrmz5e1x6zy7ok)
- [Jordan](https://www.nike.com/tw/w/womens-jordan-shoes-37eefz5e1x6zy7ok)
- [跑步](https://www.nike.com/tw/w/womens-running-shoes-37v7jz5e1x6zy7ok)
- [健身與訓練](https://www.nike.com/tw/w/womens-training-gym-shoes-58jtoz5e1x6zy7ok)
- [網球](https://www.nike.com/tw/w/womens-tennis-shoes-5e1x6zed1qzy7ok)
- [足球](https://www.nike.com/tw/w/womens-soccer-shoes-1gdj0z5e1x6zy7ok)
- [籃球](https://www.nike.com/tw/w/womens-basketball-shoes-3glsmz5e1x6zy7ok)
- [涼鞋與拖鞋](https://www.nike.com/tw/w/womens-sandals-slides-5e1x6zfl76)
- [Nike By You](https://www.nike.com/tw/w/womens-nike-by-you-shoes-5e1x6z6ealhzy7ok)
- [越野跑步](https://www.nike.com/tw/w/womens-acg-trail-running-shoes-5e1x6z75jcnz93bsdzy7ok)
- [服飾](https://www.nike.com/tw/w/womens-apparel-5e1x6z6ymx6)
- [所有服飾](https://www.nike.com/tw/w/womens-apparel-5e1x6z6ymx6)
- [機能訓練必備單品](https://www.nike.com/tw/w/womens-back-to-basics-5e1x6zkkjj)
- [上衣與 T 恤](https://www.nike.com/tw/w/womens-tops-t-shirts-5e1x6z9om13)
- [運動內衣](https://www.nike.com/tw/w/womens-sports-bras-40qgmz5e1x6)
- [長褲與內搭褲](https://www.nike.com/tw/w/womens-pants-tights-2kq19z5e1x6)
- [短褲](https://www.nike.com/tw/w/womens-shorts-38fphz5e1x6)
- [連帽上衣與運動衫](https://www.nike.com/tw/w/womens-hoodies-pullovers-5e1x6z6rive)
- [外套與背心](https://www.nike.com/tw/w/womens-jackets-vests-50r7yz5e1x6)
- [裙子與洋裝](https://www.nike.com/tw/w/womens-skirts-dresses-5e1x6z8y3qp)
- [端莊穿著](https://www.nike.com/tw/w/modest-wear-22fj5)
- [全天候裝備](https://www.nike.com/tw/w/womens-acg-apparel-5e1x6z6ymx6z93bsd)
- 依運動項目選購
- [瑜伽](https://www.nike.com/tw/w/womens-yoga-5e1x6zanrlj)
- [跑步](https://www.nike.com/tw/w/womens-running-37v7jz5e1x6)
- [健身與訓練](https://www.nike.com/tw/w/womens-training-gym-58jtoz5e1x6)
- [籃球](https://www.nike.com/tw/w/womens-basketball-3glsmz5e1x6)
- [網球與匹克球](https://www.nike.com/tw/w/womens-tennis-5e1x6zed1q)
- [高爾夫](https://www.nike.com/tw/w/womens-golf-23q9wz5e1x6)
- [足球](https://www.nike.com/tw/w/womens-soccer-1gdj0z5e1x6)
- [滑板](https://www.nike.com/tw/w/womens-skateboarding-5e1x6z8mfrf)
- [越野跑步](https://www.nike.com/tw/w/womens-trail-running-5e1x6z75jcn)
- 配件與裝備
- [配件與裝備](https://www.nike.com/tw/w/womens-accessories-equipment-5e1x6zawwpw)
- [手提袋與背包](https://www.nike.com/tw/w/womens-bags-backpacks-5e1x6z9xy71)
- [襪子](https://www.nike.com/tw/w/womens-socks-5e1x6zuwr3)
- [帽款與頭飾](https://www.nike.com/tw/w/womens-headwear-31btsz5e1x6)
- [兒童款](https://www.nike.com/tw/kids)
- 精選
- [新品發售](https://www.nike.com/tw/w/new-kids-3n82yzv4dh)
- [暢銷商品](https://www.nike.com/tw/w/kids-best-76m50zv4dh)
- [開學造型](https://www.nike.com/tw/w/back-to-school-840ik)
- [運動裝備](https://www.nike.com/tw/w/kids-gym-running-22fovzv4dh)
- [日常穿搭](https://www.nike.com/tw/w/kids-lifestyle-13jrmzv4dh)
- [Nike x 樂高®](https://www.nike.com/tw/lego)
- [全天候裝備](https://www.nike.com/tw/w/kids-acg-93bsdzv4dh)
- [Nike 青少年](https://www.nike.com/tw/teens)
- 鞋款
- [所有鞋款](https://www.nike.com/tw/w/kids-shoes-v4dhzy7ok)
- [運動生活](https://www.nike.com/tw/w/kids-lifestyle-shoes-13jrmzv4dhzy7ok)
- [Jordan](https://www.nike.com/tw/w/kids-jordan-shoes-37eefzv4dhzy7ok)
- [足球](https://www.nike.com/tw/w/kids-soccer-shoes-1gdj0zv4dhzy7ok)
- [跑步](https://www.nike.com/tw/w/kids-running-shoes-37v7jzv4dhzy7ok)
- [籃球](https://www.nike.com/tw/w/kids-basketball-shoes-3glsmzv4dhzy7ok)
- 服飾
- [所有服飾](https://www.nike.com/tw/w/kids-apparel-6ymx6zv4dh)
- [上衣與 T 恤](https://www.nike.com/tw/w/kids-tops-t-shirts-9om13zv4dh)
- [運動內衣](https://www.nike.com/tw/w/kids-sports-bras-40qgmzv4dh)
- [連帽上衣與運動衫](https://www.nike.com/tw/w/kids-hoodies-pullovers-6rivezv4dh)
- [長褲與內搭褲](https://www.nike.com/tw/w/kids-pants-tights-2kq19zv4dh)
- [短褲](https://www.nike.com/tw/w/kids-shorts-38fphzv4dh)
- [外套與背心](https://www.nike.com/tw/w/kids-jackets-vests-50r7yzv4dh)
- [全天候裝備](https://www.nike.com/tw/w/kids-acg-apparel-6ymx6z93bsdzv4dh)
- 依照年齡分類
- [大童 (7-14 歲)](https://www.nike.com/tw/w/big-kids-agibjzv4dh)
- [小童 (4-7 歲)](https://www.nike.com/tw/w/little-kids-kids-6dacezv4dh)
- [嬰幼兒 (0-4 歲)](https://www.nike.com/tw/w/baby-toddler-kids-2j488zv4dh)
- 依運動項目選購
- [足球](https://www.nike.com/tw/w/kids-soccer-1gdj0zv4dh)
- [跑步](https://www.nike.com/tw/w/kids-running-37v7jzv4dh)
- [籃球](https://www.nike.com/tw/w/kids-basketball-3glsmzv4dh)
- [健身與訓練](https://www.nike.com/tw/w/kids-training-gym-58jtozv4dh)
- [配件與裝備](https://www.nike.com/tw/w/kids-accessories-equipment-awwpwzv4dh)
- [配件與裝備](https://www.nike.com/tw/w/kids-accessories-equipment-awwpwzv4dh)
- [手提袋與背包](https://www.nike.com/tw/w/kids-bags-backpacks-9xy71zv4dh)
- [襪子](https://www.nike.com/tw/w/kids-socks-uwr3zv4dh)
- [帽款與頭飾](https://www.nike.com/tw/w/kids-hats-55olazv4dh)
- [優惠商品](https://www.nike.com/tw/w/sale-3yaep)
- 優惠與折扣商品
- [選購所有優惠商品](https://www.nike.com/tw/w/sale-3yaep)
- [熱銷商品](https://www.nike.com/tw/w/sale-best-3yaepz76m50)
- [最後機會](https://www.nike.com/tw/w/sale-low-inventory-3yaepz52uxv)
- [男款優惠商品](https://www.nike.com/tw/w/mens-sale-3yaepznik1)
- [鞋款](https://www.nike.com/tw/w/mens-sale-shoes-3yaepznik1zy7ok)
- [服飾](https://www.nike.com/tw/w/mens-sale-apparel-3yaepz6ymx6znik1)
- [配件與裝備](https://www.nike.com/tw/w/mens-sale-accessories-equipment-3yaepzawwpwznik1)
- [女款優惠商品](https://www.nike.com/tw/w/womens-sale-3yaepz5e1x6)
- [鞋款](https://www.nike.com/tw/w/womens-sale-shoes-3yaepz5e1x6zy7ok)
- [服飾](https://www.nike.com/tw/w/womens-sale-apparel-3yaepz5e1x6z6ymx6)
- [配件與裝備](https://www.nike.com/tw/w/womens-sale-accessories-equipment-3yaepz5e1x6zawwpw)
- [兒童款優惠商品](https://www.nike.com/tw/w/kids-sale-3yaepzv4dh)
- [鞋款](https://www.nike.com/tw/w/kids-sale-shoes-3yaepzv4dhzy7ok)
- [服飾](https://www.nike.com/tw/w/kids-sale-apparel-3yaepz6ymx6zv4dh)
- [配件與裝備](https://www.nike.com/tw/w/kids-sale-accessories-equipment-3yaepzawwpwzv4dh)
- 依運動項目選購
- [足球](https://www.nike.com/tw/w/sale-soccer-1gdj0z3yaep)
- [跑步](https://www.nike.com/tw/w/sale-running-37v7jz3yaep)
- [籃球](https://www.nike.com/tw/w/sale-basketball-3glsmz3yaep)
- [健身與訓練](https://www.nike.com/tw/w/sale-training-gym-3yaepz58jto)
- [網球](https://www.nike.com/tw/w/sale-tennis-3yaepzed1q)
- [SNKRS](https://www.nike.com/tw/launch)
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靈感
# 療癒食物新定義
##### 指導
如果你難以節制飲食，回想一下咬下食物之後的感覺，就能幫助你找到合適的晚餐或零食點子。
上一次更新：2021年2月15日
對大部分的人來說，家庭聚餐的美食比聖誕樹下的禮物還要讓人期待節日的到來。祖母的餡餅、阿姨表親帶來的餅乾、布丁和酥派遍佈餐桌。雖然這樣的美好飲食記憶讓人愉悅，但你的身體可能沒有同感。
這就是療癒食物的問題所在，它應該要讓你感覺良好，但也經常讓你脹氣、想吐或討厭自己。
## 療癒食物的定義
洛杉磯 Kristin Olenik Wellness 的創辦人 Kristin Olenik 是合格健康教練，他表示療癒食物是甜美鹹香的高脂肪食物，經常與正面感受和體驗相互連結，例如和朋友、家人共度的歡樂時光。薯條和沾醬就是療癒食物，因為你以前會與大學朋友一邊觀看比賽一邊食用；沙威瑪也算數，這是你小時候愛吃的點心；蛋糕則是慶生必備。
《飲食行為和肥胖》的作者 Shahram Heshmat 博士表示：__「__吃療癒食物會讓我們在壓力龐大時感覺放鬆，幫助我們在孤單時獲得安全感，並勾起特定的懷舊記憶。」紐奧良 Ochsner 醫學中心的臨床心理學家 Dana Gruber 博士解釋，這是一種情緒性進食，經常發生食用過量而導致負面的心理和生理結果。
## 「吃療癒食物會讓我們在壓力龐大時感覺放鬆，幫助我們在孤單時獲得安全感，並勾起特定的懷舊記憶。」
__Shahram Heshmat__
博士，《飲食行為和肥胖》作者
Olenik 補充，另一個問題來自讓食物甜鹹油膩的成分 (糖、鹽、奶精、起士、奶油還有其他食材)，大量攝取這些食物對你並無益處。坦誠面對吧！吃下甜甜圈或大份墨西哥捲餅之後再去健身房、約會或返回工作崗位，你真的感到舒適嗎？
這不代表你不能吃重口味食物，而是你必須採取比較健康的飲食策略。第一步是練習有意識的進食，或是聽從 Gruber 建議，放慢進食速度並專注於品嚐食物，小份量也能擁有大滿足。第二步是在享受美食時取得平衡，還是可以享用老爸最愛的聖代，但要節制份量和頻率，這能改變你對療癒食物的定義。以下是建議做法：
__1.__ __瞭解感覺良好是什麼意思。__
Precision Nutrition 的課程總監 Krista Scott-Dixon 博士認為，療癒感受指的不只是飲食後的身體狀態，你應該會感到平靜，保有持續專注的警覺性，而非短暫昏沈、餐後嗜睡或是過度亢奮。理想狀態是宛如週日早晨坐在陽台喝咖啡般通體舒暢，不會感到昏昏欲睡或是焦慮緊張。
Scott-Dixon 建議，想知道真正的療癒食物有哪些，就要在進食後一個小時 (這時你的身體開始消化)、隔天早晨或是隔幾天後檢視身體。他進一步說明，令人不適的飽足感或胃脹可能會瞬間產生，但腹部脹氣、腸胃問題或是疲勞感等紅燈現象可能會在 12 至 24 小時產生。這些徵兆的出現就是排除療癒食物的關鍵。
__2.__ __選擇營養成分多元的食物。__
捨棄富含飽和脂肪或反式脂肪的空熱量食物，或是添加過多糖分的食物，改選較有營養價值的選項。舉例來說，可以利用酪梨取代奶油，攝取較為健康的油脂並獲得相似的柔滑口感。也可嘗試以杏仁和腰果製作、富含抗氧化成分的「核果起士」，多吃莓類和椰棗等水果來取代精緻糖分食品。Olenik 表示，水果、蔬菜、全穀類等營養豐富的全食物不僅能讓身體開心，也能撫慰心靈。
__3.__ __注意腸胃。__
專家口中的「腸腦軸連結」：你消化腸胃道中的細菌會傳送訊息至你的中樞神經。專家認為，食用不健康食物會讓細菌不正常作用，進而導致你比平時更加緊繃或難過。Olenik 建議，選擇提升腸胃好菌的食物，例如纖維豐富的全穀物和扁豆、富含 Omega-3 的脂肪來源 (核桃、亞麻籽或奇亞籽) 和發酵食物 (克菲爾優格、德國酸菜或泡菜)，對於身心都有益處，Olenik 表示這種飲食內容可以平均分佈每日益生菌，幫助平衡腸胃細菌，讓身心更為舒暢。
如果你遵照這些秘訣，就能在餐桌上找到另一種療癒方式，好好照顧未來的自己。
## 更進一步
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## 更進一步
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[立即試用 NTC](https://smart.link/5deaab27fce3c)
初始發布：2020年12月4日
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