because some of the food you eat May not be necessary for the body joker game and is an indirect food that destroys health. Today we have some tips to help you Enjoy Eating based on mindful eating.

To make your eating more beneficial for both your physical and mental health at the same time.

Let's take a look at what's up with these 10 tips for practicing mindful eating for good health.

1. Should choose a small plate.
Eating food at each meal to fill the stomach as much as possible. Many people would choose a large plate to be enough to fill the larger amount of food as well. The nutrients that should be received in the body are more than necessary.

Sometimes it becomes the reason you're getting too many unhealthy nutrients, so try changing your eating habits by using smaller plates. or a smaller plate than before This may fill you up in just the right amount as well.

2. Choose to eat all 5 food groups.
Should choose to eat a complete diet of 5 groups, consisting of carbohydrates, proteins, fats, vitamins and minerals. which can be obtained from rice They may choose rice or flour that is not refined. Because it is more beneficial to the body than rice or white flour. Followed by meat, vegetables and fruits, etc.

Chew slowly and drink enough water.
Hunger makes you lose consciousness in chewing food. Resulting in chewing faster than before. make large pieces of food being swallowed unconsciously and problems with indigestion

The simple solution is to stay mindful of your food and chew your food as thoroughly as possible before swallowing. It is important to keep sipping water at regular intervals between meals. To make the digestive system work more perfectly.

4. You should eat at the right time.
no time to eat When you're hungry, eat This behavior will cause the body to get used to eating at the wrong time as well. resulting in various diseases, especially stomach diseases
The solution is You should schedule meals to eat at least 3 large meals: breakfast, lunch, and dinner. Before going to bed, if you're really hungry, eat fruits and vegetables instead. and should avoid heavy food because it will make it difficult to digest

5. Scoop the food onto the plate properly. and eat it all at once
Scooping all the food you will eat on a plate and finish eating at once It will help the body to have a more suitable digestive process. Because many people are accustomed to scooping and eating, even when the body is full. but you still eat Maybe with regret or enjoy eating

Therefore, avoid frequent feeding. It's the perfect scoop on a plate and eat until you're full in one dish, it's the best. so that you don't have to eat too much too often Because otherwise it may cause you to eat mindlessly and also make it easy to gain weight.

6. Make a food diary or record your eating habits to change your behavior.
Making a food diary is a great help to you to have more appropriate eating habits. which you can record on the diary to set different menus for each meal each day

To see how much food you eat that are important to the body today. and how often to eat It can also help in terms of weight loss as well. Because if you have the discipline to eat and eat all 5 groups and not more than the rate that the body needs to receive. Health will improve as well.

7. Should not eat while watching TV or playing mobile phones.
Another eating habit that should be avoided is Eating food along with other activities such as watching TV or playing with mobile phones This behavior may distract you from eating more. Causing me to accidentally eat food endlessly and not feel full at all
The best way is whenever you eat. You should focus your attention on the plate in front of you. by finishing And then can continue to do other activities.

8. Choose foods that contain enough fiber.
Fiber foods are essential for the body. whether vegetables because dietary fiber is What your body should be getting each day which will have a positive effect on the excretory system causing no constipation problems or indigestion

which changes the behavior from eating snacks that are not useful Come to eat vegetables or fruit in between meals. It will definitely improve your health. It's also good for people who want to control their weight.

9. Do not eat until you are too full.
Many people tend to get into the habit of eating until they are full. This is considered an inappropriate eating behavior and is not very good for the body. eating food each time
You should stop eating when you feel full, based on 8 out of 10 stomach portions. Because otherwise it will cause indigestion. or slow digestion until colic and stomach distension

10. Exercise regularly to reduce appetite.
Exercising can distract you from eating. It also helps to change your eating habits to be more disciplined. It also improves physical and mental health.
Because exercise will cause the body to secrete a substance of happiness. when we are in a good mood This will make us aware of eating only at the main time for 3 meals directly.

And here are 10 ways to practice mindful eating to promote a healthy body and a better quality of life. Good for both body and mind at the same time