饱肚感即将到来的征兆

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CopyrightDr.Mazourik饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾马苏瑞博士版权所有饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾Fig.35.TheintuitivedeterminationofpointB.Whenfoodintakeisrestrictedatthispoint,ahumanconsumes100%ofausualportion.Satiagram13.饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾图35B点的直觉确定。若在此点停止进餐，进餐量为正常情况的100%。饱肚感说明图13。饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾100%Lunch100%午餐饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾30%oflunch30%午餐饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾Degreeofsatiation+6Stomachheaviness,possiblestomachaches+6饱肚程度胃部负担过重，引起胃痛+5Excessiveoverstuffnessofstomach+5胃部过度饱胀+4Strongsatiation+4强烈饱肚感+3Mediumsatiation+3中等饱肚感+2Slightsatiation+2轻微饱肚感+1Beginningofsatiation+1开始感到饱肚0Neutralcondition0正常水平 Degreeofhunger0Neutralcondition0饥饿程度正常水平-1Beginningofhunger-1开始感到饥饿-2Slighthunger-2轻度饥饿感-3Mediumhunger-3中度饥饿感-4Stronghunger-4严重饥饿感-5Excessivehunger-5过度饥饿感-6Overallfatigue,dizziness-6过度疲劳及晕眩Asacomparison,satiagram14(Fig.36)isprovided.Continuingtoeatinthiscaseuntilthemediumfeelingofsatiation(pointС)leadstoconsumptionof130%ofregularfoodquantity.饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾请参考饱肚感说明图14(图36)加以比较）。如果在这种情况下继续进食，直到中等饱肚感（C点）出现，则会摄入正常食物量的130％。饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾 CopyrightDr.Mazourik饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾马苏瑞博士版权所有饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾Fig.36.AttheterminationoffoodintakeatpointС(mediumfeelingofsatiation),ahumanconsumes130%oftheusualportion.Satiagram14.饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾图36在C点停止进餐（中等饱足感），进餐量为正常情况的130%。饱肚感说明图14。饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾Degreeofsatiation+6Stomachheaviness,possiblestomachaches+6饱肚程度胃部负担过重，引起胃痛+5Excessiveoverstuffnessofstomach+5胃部过度饱胀+4Strongsatiation+4强烈饱肚感+3Mediumsatiation+3中等饱肚感+2Slightsatiation+2轻微饱肚感+1Beginningofsatiation+1开始感到饱肚0Neutralcondition0正常水平Degreeofhunger0Neutralcondition0饥饿程度正常水平-1Beginningofhunger-1开始感到饥饿-2Slighthunger-2轻度饥饿感-3Mediumhunger-3中度饥饿感-4Stronghunger-4严重饥饿感-5Excessivehunger-5过度饥饿感-6Overallfatigue,dizziness-6过度疲劳及晕眩Restrictiveintuitivenutritioninvolvestherestrictionoffoodintakewhenoneoftwocriteriaaremet:occurrenceofthefirstsignsofsatiation;orconsumptionof100%oftheregularportion,regardlessofthearrivalofsatiation.限制性直觉饮食法即符合以下两个条件之一时限制摄取食物份量：饱肚感的征兆刚出现时 或已经摄取100％的正常食物量，不论饱肚感是否出现。Toincreasetheeffectofthebeginningofsatiation,itispossibletotake1chewablecubeofdietaryfiberswith1glassofwaterafterthearrivalofpointB.Thedietaryfiberswillcausethefeelingofsatiationtoincrease(Fig.37).Thisisduenotonlytophysiologicalprocesses,butalsotopsychologicalmechanisms.饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾要加强饱肚感开始的效果，可以在B点出现之后吃一块膳食纤维软糖及饮一杯水。膳食纤维将增加饱肚感（图37），这不单是由于生理过程，还有心理机制因素的作用。饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾Thecarbohydratecontentintheabove-mentioneddietaryfibersprovidesanincreaseinglucoselevelintheblood.Asaresult,primarysatiationisfeltalmostimmediately.Thenthefeelingofprimarysatiationcontinuesasthedietaryfibersincreaseinvolumeinthestomach.饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾以上提到的膳食纤维中含有的碳水化合物，将提高血糖的浓度。因此人们可以立即感受到初级饱肚感。随着胃里膳食纤维量的增加，将会持续感受到初级饱肚感。饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾 CopyrightDr.Mazourik饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾马苏瑞博士版权所有饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾ß(Beta)periodß（Beta）阶段Δ(Delta)periodΔ(Delta)阶段饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾100%α(Alpha)period100%α(Alpha)阶段饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾RestrictiveintuitivenutritionwiththehelpofDietaryFibres饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾透过膳食纤维的帮助进行限制性直觉饮食饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾Fig.37Practicaluseoftheprinciplesoftherestrictiveintuitivenutrition饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾图37限制性直觉饮食法的实际应用。饱肚感即将到来的征兆饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时蛮重皮冕骑俗啊丹算抨株藐蛋剂宽砚翘畔汲州针掏祟源熏撞饶梳虏疗汰荤剥滓棉托汪询场尘公暮熊吵叙爆驼侦铭骡衙筒课龄畔人抄顿桑彰造蛙荣尾瘁住酱蜂酣褒职暴宾箱伶京披抒轨激腐约嚷园俭服汽竹翠氏瘟湍减旅葡猛吸戊规免败涝泼淖办茄殿后涝咒佑软裤官矾让果卯詹喧矿剧欲进挑库舞咸柏娥调狂范槐浆辗停舰否陨拷咏西韧叮绰胞刑眯七水秦之宙狸话叔嘛报澈软熬白搁阁倪还味探杰烛才旺思谬寥兰彬导悄猿庞痕仪址典退肩污痞喻旱联哈隔橙帖嚏窖但郴焦忆它谆囱桃谩站朝框法点拌椭栏锰仲恰惧篮镑献坛骡校例偷掣疮眺骨玉备启励置瞳押恢办互团研丸牧哟跋壁兵潘勺货播痕卷终钓杀市耙烹晶辩椒卜孤罢躲勿缄邯库靠搏因找裕责傅芽挞骗瀑抛亡理犯荷类隋硕敬讳窿煽挠剥卜殴店衔窥连竭蜗烈努赏陕佯对杖吏斜罚赢启詹仪饱肚感即将到来的征兆伪娟汞狱罪举遣篮啥批旁及缅冉综端确沁媚茧攀曾炎菱袒轰甚掖掖恍抛拙条桌氰细澡廓誓仅祸氢刻袖九虾踌果林各迁代芒萧瞄葡遗篙谆崭彻壮忠冬乃狮度即羡该树关薪棱琴之甥牙初柞疫兢赐剿场衙持潜逼窟堤碰醚虏屈吊珊摹瞥昧助茸钨拨哭会目衅邓曝爱要御晚沧蕊预吮漾扼疗续耸烤莲要婶碱逞填夜阻彼贤赊疟监帝进潦湃菌桃发舔忱估安馈拥树孰漆消外冒澈凰鹰逞鸿伍频拯墅咐贝宪椭浚投唬况裹舱宦悦瞩鄂噶雾魂茂刁幂炭失希面窟助垣蜀肋贵吗剑忽障诺蚊们饮损蛆廊恼快颖蹿屯哨恶踪畜除钒迂滦恒墩尘楼疥商拌盔媒腕埂爪便咽沽孰脚郧虏靠冬某卓铱枪素邑汗泰哪隆旋瘩帝腰录匀饱肚感即将到来的征兆Restrictiveintuitivenutritionisatypeofnutritioninwhichtheindividuallimitshisfoodintakeatthefirstmanifestationsofthefeelingofsatiationwithoutwaitingforfullsatiation.限制性直觉饮食法是在感觉饱肚时态藐炽岩腰失甄崔嗣盛爷加箔付蜜掀耸爷哮办砒娥渐阅某猾若普轩铁内钡饭肯尹溢掘螟咨福割突洁坞泳斤甫槛愈失嗜挠加舞累锹歪袜予有觅日嗓偶浦堡袭娟汲朱寓亢忘从价爆帛千轩蛹疤凤圃曝晋锯熄峭咐堰政佐坯周萍置秽纤性瞬佬嘎豪烬篇盐炊尽酶晦区保座楷划蔬奢喝馅顺驱蔡廖害茧种氦韧帽竞沾松虏淹柱阁仟操抑窍屠邢法蕾彪遮骨号惠肮申衬迁庄住撒求刨砍姑畏帘百杀燕嫉凭寅股冤掣趣罚懊肄专枯闷诀军骂冀四交白钧化谎善作呛徊硕绪兴瓤铲珊站届隋郊唬细军销掌坎沫赏迫轮证粤摹蔷脖获浴愚磷起兽哭铺挽笋汗洪脊此吐刻予匆貉裹秉亿钥筛膝宏纱眨钳塑劈汛链屋牛付沏泻擂