Good reasons to eat slowly

Eating slowly is a simple eating style that combines several benefits and eliminates significant waste. In this way, in fact, good health is guaranteed. digestion; you tend to eat less and therefore not gain weight; it reduces the stress associated with rushing when eating. Furthermore, eating slowly means enjoying food calmly and thus better appreciating flavours, textures and aromas, making the meal more satisfying. Those who don't eat slowly are, in fact, wasting the food they eat.

Keep in mind that from the moment you start eating, It takes about 15-20 minutes for the satiety signal to reach the hypothalamus from the stomach, The brain center that regulates hunger. If you eat too quickly, you risk ingesting more food than necessary before the signal to feel full arrives.

Chewing well and eating slowly, therefore, reduces the risk of overeating and gaining weight, not even for a specific reason related to the pleasure of food, but simply because of the rush to swallow everything that comes near the mouth while we are at the table, or even standing (another way of not giving the brain time to receive the satiety signal). A review of over ten studies published in Physiology & Behavior  It clearly explains how properly chewing food can significantly reduce hunger and even food intake. This is because processing each bite thoroughly, through chewing, increases the release of intestinal hormones related to satiety.

Digestion begins in the mouth: chewing thoroughly breaks down food and facilitates the work of the stomach and intestines. Eating quickly leads to swallowing larger pieces and more air, increasing the risk of bloating, reflux, and difficult digestion. Another problem avoided by eating slowly is acid reflux.

Eating more slowly trains a person to be less compulsive, especially towards food. It helps to relieve stress, anxiety, and tension, and to enjoy the breath of fresh air. light life. Slowing down the pace, thanks to the table, is a touch of well-being in our day, not to mention a small but important psychological detail: eating slowly is an incentive to socialize, stay together, converse, ad having company at the table during a meal, even the most frugal one in the world. In short, a way to avoid being alone.

Food tastes better

Eating slowly makes food taste better because it allows your brain and senses to fully register what you are eating.

People who eat in a hurry have higher cardiovascular risks

There is no "ideal" time for eating slowly and with complete satisfaction. Each bite, depending on the type of food, should be chewed 20-30 times, for an average of about 30 seconds, and a main meal (lunch or dinner) should not last less than half an hour. During this time, chew for a long time and slowly, holds back our excesses and our appetite.

To eat slowly there are some tricks and tips that can be very useful.

• Avoid eating aloneBeing in company means taking a break from eating, and perhaps rediscovering another pleasure: conversation. And in any case, company at the table is synonymous with happiness.
• Always sit at the table, Even when time is short. Standing lunches, for example during breaks at work, are harmful and still lead to eating very quickly.
• Remember that food is also a pleasure. And therefore it should be savored slowly.
• Use plates and cutleryThey also help to give composure to lunch and take the right amount of time to consume it.
• Learn to chew, and consider this gesture as a useful physical exercise.
• Take small bites. They help you eat slowly.

You are definitely eating too fast if:

• finish the dish in less than 10 minutes,
• you feel bloated or heavy after eating,
• you realize that you have eaten too much alone after have finished your meal.