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[最新](https://www.nike.com/tw/stories) - [DNA](https://www.nike.com/tw/stories/dna) - [指導](https://www.nike.com/tw/stories/coaching) - [運動員\*](https://www.nike.com/tw/stories/athletes) - [社群](https://www.nike.com/tw/stories/community) - [文化](https://www.nike.com/tw/stories/culture) - [創新](https://www.nike.com/tw/stories/innovation) - [所有精彩故事](https://www.nike.com/tw/stories/all) 靈感 # 幫助你再次享受美食的靈活飲食策略 ##### 指導 將生硬的節食「規定」永遠拋之腦後。更進一步學習如何善用自己身體的自然提示。 上一次更新：2022年6月30日 4 分鐘閱讀時間 - 直覺飲食法越來越受到大眾關注，這個方法可以讓你不再過度擔心該吃什麼、什麼時候吃以及吃多少。讓你自在飲食！ - 留意身體發出的訊號，保持覺察，你就能瞭解哪些食物可以滿足你。 - 透過 NTC，為自己準備許許多多的[簡易食譜](https://www.nike.com/tw/ntc-app)，這樣一來，你隨時都能煮出美味佳餚。 - 一旦你知道如何善用身體的提示，不妨參考營養專家提供的[更多指導內容](https://www.nike.com/tw/stories/coachinghttps://www.nike.com/stories/coaching)，升級你的飲食計畫。 深入閱讀……  想像一下，你的營養攝取方式擁有十足的彈性：你可以想吃就吃，葷素不忌，而且吃得理所當然。其實這正是直覺飲食法的大前提。 反對節食、曾發起相關運動，並寫下*《Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating》(反節食：透過直覺飲食法找回時間、財富、健康與快樂)* 一書的合格營養師 Christy Harrison 告訴我們：「奉行直覺式飲食的人仰賴並遵從飢餓感，在飲食的選擇上不帶有絲毫自責，並崇尚美食享樂主義。」 基本上，直覺飲食者對於吃多少、吃什麼和什麼時候吃，可說是百無禁忌。 也許聽起來有些失序 (或不真實)，但是 Harrison 要我們別忘了，餓了就吃是人類與生俱來的本能。就像做出標準的深蹲動作或腹式[深呼吸](https://www.nike.com)一樣，你天生就是直覺飲食高手。她補充說道：「我們舉嬰兒為例，他們哪個不是餓了就來者不拒，滿足了就把食物推開。」 然而這種天性卻被 Harrison 口中的「節食文化」壓抑，總有個聲音告訴你「應該吃這個，不應該吃那個」。 她指出：「節食文化將瘦身奉為圭臬，並與健康和美德畫上等號；甚至鼓吹減重、力推或[貶損特定食物](https://www.nike.com)，更歧視不符合這種健康標準的人，大尺碼族群尤其深受其害。」  節食文化已超越減重風潮的範疇，深深影響了我們在詮釋健康飲食時所用的語言。Harriso 繼續闡述：「『吃得天然』或『避免加工食品』聽起來雖然合理，但字裡行間仍掩蓋不了節食文化的影子。」 有人覺得聽話照做會剝奪進食的樂趣，也有人因此[暴飲暴食](https://www.nike.com)或成了健康飲食偏執狂。Harrison 指出：「你會不停自問『這有經過加工嗎？這夠天然嗎？』這種思想既負面又絕望，很容易讓人因為沒有『做對』而否定自己。」 目前已有研究證實她的觀點，指出節食與限制飲食都會導致一個結果：體重增加。(在 [2007 年加州大學洛杉磯分校發表的](https://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832)[一篇](https://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832)重要文章中，研究人員回顧了 31 項與節食有關的長期研究，結果發現無論節食方法為何，大多數的受試者不僅復胖，有些人的健康狀況甚至並未改善。) Harrison 提出合理的解釋：對於特定食物越是限制，就越是瘋狂想吃。而一旦破戒，生理和心理也就更加渴望越軌。 直覺性飲食法一把拋開戒律，將主控權還給自己。 開始時，請把注意力擺在是否想吃及想吃什麼這兩件事上面。Harrison 建議，進食過程中，一有飽足感就立即停止，並在餐後想想，下次該吃些什麼更容易感到滿足。你可能會發現，午餐若以洋芋片取代三明治，很容易在吃完一小時後餓肚子；你也可能發現吃洋芋片能抑制對你對鹽份的欲望，讓你在下一次用餐或點心時間不致失控。 此時此刻，你也許會認定*「唯一能滿足我的只有洋芋片和蛋糕。」*Harrison 承認，大多數人都會經歷一段全面解禁的蜜月期。她表示：「你曾經克制自己不許吃的食物，如今變得格外誘人，畢竟你曾將此視為『垃圾食物』。對垃圾食物的渴望即使無法全然消退，但終究會因為你對其他食物的渴望而淡化比重。」有時，你仍會想來點洋芋片或蛋糕，其實無可厚非，畢竟有時你也會想吃水果或蔬菜。 她說：「飲食均衡了，身體自然就會健康。」這種情況很像在嬰兒時期，你會自發性地攝取[營養](https://www.nike.com)，吃足身體需要的份量。唯一不同的就是，現在的你還多了點樂趣。這就是我們所謂的進步。 文章作者：Marissa Stephenson 插圖：Gracia Lam ## 快來看看 現在你已經知道如何傾聽身體的提示，Nike.com 的頂尖營養專家為你提供更多指導，立即升級你的飲食計畫。 [與 Nike 一起學習](https://podcasts.apple.com/us/podcast/reshaunda-thornton-building-an-ltr-with-food/id1414073313?i=1000506857274) 初始發布：2022年3月14日 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) ## 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) ## 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) ## 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) 台灣 - 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