(单词翻译:单击)
We all have to eat to stay alive, but how often do you actually savour your food?
我们所有人都必须为了生存而吃东西，但是，你有多久没有好好品尝你的食物了？
The concept of mindful eating is nothing new - for years, health gurus have extolled the virtues of appreciating your food instead of mindlessly shoving it into your mouth.
用心饮食这个概念已经不新鲜了——多年来，健康专家都在提倡欣赏食物的风尚，而不是不走心地把食物塞进嘴里。
Studies have shown that eating mindfully results in weightloss with minimal effort, but just how exactly do you do it?
研究发现，用心饮食可以使你的减肥事倍功半，但是你究竟该如何做呢？
One expert has revealed her tried and tested technique to help us eat mindfully - it’s called 'the sultana exercise'.
意味专家告诉了我们她的尝试和技术测试，来帮助我们用心饮食——“葡萄干练习法”
According to Charlotte Thaarup, Australian clinical mindfulness consultant and director of The Mindfulness Clinic, doing this single exercise with a sultana is all we need to do to keep us eating consciously.
据澳大利亚正念诊所的顾问兼指导医师夏洛特•塔鲁普所说，我们想要保持有意识地吃东西，只需要用一颗小葡萄做单一练习。
Here’s what you do:
下面是你要做的：
1.Take a sultana and spend five minutes “using your five senses with it”
1.拿一颗小葡萄，花五分钟“用你的五种感官去感受”
2.Look at it, noticing the texture and colour
2.看，注意纹理和颜色
3.Feel it in your hand
3.用手感觉
4.Smell it
4.闻
5.Taste it, rolling it around your tongue and noticing how it feels between your teeth.
5.尝，用舌头包裹它，感受它在齿间的味道
According to Thaarup, the sultana exercise could help you eat better and binge less, the Mail Online reports.
塔鲁普说，“葡萄干练习法”可以让你吃得更好，减少暴饮暴食。
Mindful eating has for a while been touted as a way to help people re-establish a healthy relationship with food.
用心饮食被奉为一种帮助人们与食物重新建立健康关系的方法已经有一段时间了。
“Whether you want to lose weight, call a truce in the war with your dear body, change your relationship with food, or reduce your daily stress by making healthier choices,” Thaarup says eating mindfully can help.
“不管你想不想减肥，和你的身体休战吧，改变与食物的关系，或者通过更健康的选择来减少日常压力，”塔鲁普说用心吃东西是有帮助的。
As well as the sultana exercise, other ways to encourage mindful eating involve:
除了“葡萄干练习法”，还有其他的方法鼓励用心饮食，包括：
Putting your cutlery down in between mouthfuls;Noticing your thought processes as you eat;Making meals memorable by laying the table nicely;Eating slowly;Sitting at a table rather than in front of the TV;Keeping a food diary.
嘴里满满的时候把餐具放下；吃东西的时候注意你的思维过程；把餐桌摆好，让每一餐都值得纪念；慢慢地吃；坐在饭桌前吃而不是在电视机前；记录饮食日记。
For a lot of people, however, eating mindfully becomes harder when dining with other people - it’s hard to pay attention to what your companions are saying if you’re also focussing on every mouthful you chew.
然而，对于很多人来说，和别人一起吃饭的时候，用心饮食就变得很困难——如果你一直关注你嚼的每一口，那就很难留意到同伴说了什么。
But if you can manage it, mindful eating really could be the easiest way of all not only to stop overeating but also to get more pleasure from food.
但是，如果你真的能管理好自己，用心饮食的确是最简单的方法，不仅可以停止暴饮暴食，还能让你从食物中获得更多乐趣。
One study, for example, found that people who ate chocolate mindfully were left in a better mood than those who didn’t bother to really enjoy it.
例如，一项研究发现用心吃巧克力的人比那些不尽情享受巧克力的人会收获更好的心情。
So perhaps it’s time to grab a sultana and mindfully eat your way to health, happiness and harmony.
也许是时候拿起葡萄干，用心去吃，吃出健康，吃出快乐，吃出和谐。
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