266. 减少食物内疚感的三种方法

你有没有吃过什么东西，然后心里想，为什么我吃这个会这么难受？

Have you ever eaten something and thought, why do I feel so bad about this?

也许就是多吃了一片面包，或者饭后吃了甜点，又或者只是吃得比你预想的多了一点。

Maybe it was two pieces of bread instead of one, dessert after dinner, or simply eating more than you thought you should.

今天我们要聊的是，为什么会有食物愧疚感，它对你和食物的关系有多大的伤害，以及三个你今天就能开始做的实际方法，来减轻这种愧疚感。

Today, we are talking about why food guilt shows up, why it is so harmful to your relationship with food, and three practical things you can start doing today to loosen its grip.

嘿，Rebel，欢迎收听《Diet Culture Rebel》播客。

Hey, Rebel, and welcome to the Diet CultureRebel Podcast.

我是Bonnie，一名反节食的注册营养师，在这里帮你拒绝有毒的节食文化，重建你与身体的信任，让你可以毫无愧疚地享受食物，自信地吃那些让你感觉好的东西，同时以一种真正可持续的方式滋养自己。

I'm Bonnie, an anti diet registered dietitian here to help you reject toxic diet culture and rebuild trust with your body so you can enjoy food without guilt and gain confidence eating what and how much feels good to you, all while nourishing yourself in a way that is truly sustainable.

嗨，Rebel。

Hi, Rebel.

你知道什么特别烦人吗？

You know what is, like, so annoying?

就是一顿美味的饭被毁了，因为你的食物愧疚感太重了，然后接下来的几个小时都在想自己吃了什么，感觉不好，计划着怎么“回到正轨”，甚至可能因为觉得自己已经搞砸了，就陷入要么全吃要么不吃的恶性循环。

Having a delicious meal ruined because your side of food guilt is way too big, and then spending the next several hours thinking about what you ate, feeling bad about it, coming up with a plan to, quote, get back on track, or maybe even spiraling into all or nothing eating because you feel like you already messed up.

那停下来还有什么意义呢？

So what's the point in stopping?

唉。

Ugh.

我跟你说，Rebel。

Let me tell you what, Rebel.

你不该这样体验食物。

That is not how you deserve to experience food.

食物愧疚感不仅仅是一种不舒服的情绪。

Food guilt is not just an uncomfortable emotion.

它会消耗你的精神能量。

It steals your mental energy.

它让吃饭变得有压力，而不是享受。

It makes meals stressful instead of enjoyable.

它会让你与身体的信号脱节。

It disconnects you from your body's signals.

这可能会让你吃得更多，或者吃得比身体实际需要的少。

It can leave you eating more reactively or less than your body actually needs.

而且随着时间的推移，你不再问自己：我的身体现在需要什么？

And over time, instead of asking yourself, what does my body need right now?

你可能会发现自己问的是：我做错了什么吗？

You might find yourself asking, did I do something wrong?

其实，减少食物愧疚感不仅仅是为了让你在心理上感觉更好。

The thing is reducing food guilt is not just about making you feel better mentally.

不是的。

No.

它还能帮助你与身体建立更多信任，从更稳定的状态做出饮食决定，并与食物建立一种更加平和的关系。

It also helps you build more trust with your body, make food decisions from a more grounded place, and create a relationship with food that feels a whole lot more peaceful.

这就是为什么今天的节目要讲三个实用技巧，帮助你减少食物愧疚感。

That's why today's episode is all about three practical tips to help you reduce your food guilt.

这些不只是听起来很美好的心态转变。

These aren't just mindset shifts that sound nice in theory.

这些是你在下次坐下来吃饭时就能真正开始练习的事情。

They are things you can actually start practicing the very next time you sit down to eat.

在我分享这三个建议之前，先说一下我的标准免责声明。

Before I share these three tips with you, my standard disclaimer.

这个播客仅供教育和信息参考，不能替代个人的医疗护理或建议。

This podcast is for educational and informational purposes only and is not a substitute for individual medical care or advice.

第一个建议，把食物内疚感和身体的直接感受分开。

Tip number one, separate food guilt from the direct experience of your body.

让我解释一下。

Let me explain.

比如说我在这里。

Let's say I'm here.

我想吃早餐，然后我决定吃一个鸡蛋三明治。

I want breakfast, and I decide to eat a egg sandwich.

这个鸡蛋三明治由两片烤面包、鸡蛋、捣碎的牛油果，还有一些第戎芥末和蛋黄酱组成。

And this egg sandwich is made up of two pieces of toasted bread, eggs, mashed avocado, and some Dijon mustard and mayonnaise.

我举这个例子是因为我经常在社交媒体上分享这个鸡蛋三明治的食谱，很多小伙伴都告诉我他们试过了，而且很喜欢。

I'm giving this example because I share this egg sandwich recipe all the time on social media, and so many rebels have told me they tried it, and they love it.

不过话说回来，假设我早餐吃这个鸡蛋三明治。

But anyways, let's say I'm eating this egg sandwich for breakfast.

假设我吃了，但不知为什么，吃了两片面包让我觉得不舒服。

Let's say I have it, but then I feel bad eating two pieces of bread for whatever reason.

假设我脑子里有个规矩，觉得自己只能吃一片面包，或者干脆一片都不吃。

Let's say I have this rule in my head that I should only eat one piece of bread or maybe no pieces of bread at all.

或者我知道今天晚些时候会吃淀粉类的碳水化合物。

Or maybe I know that I'll be eating starchy carbs later in the day.

比如我知道晚餐要吃披萨。

Maybe I know I'm having pizza for dinner.

所以因为这个，我吃了两片面包就感到内疚，觉得自己违反了某个规矩。

So because of that, I feel guilty eating the two pieces of bread, and I feel like I've violated some rule.

我觉得自己吃多了，或者因为我知道晚些时候会吃淀粉类的碳水化合物，而我有这样的规矩，比如一天只能吃一种淀粉类的碳水化合物，所以我因为吃了超出自己认为应该的量而感到难过。

I feel like I've had more than I should, or because I know I'm gonna be eating starchy carbs later in the day, and I have this rule like, maybe I should only eat one starchy carb a day, I feel bad because I've eaten more than I think I should.

我违反了某种规则，那个规则说我只能吃一片面包或者不吃。

I've broken some type of rule that says I need to stick to one or no pieces of bread.

我违反了那个规则，说应该少吃淀粉类碳水，好留到晚上吃我知道会吃的那些。

I've broken the rule that says I should skimp on starchy carbs to save up for my starchy carbs that I know I'm having at dinner.

因为违反了规则，我就感到内疚。

And because I've now broken a rule, I feel guilty.

这就是内疚的本质。

And that is the thing about guilt.

当我们觉得自己做了坏事或错事时，就会感到内疚。

We experience guilt when we feel like we have done something bad or wrong.

我第二个建议里会详细讲这个，但现在先专注于识别你什么时候真的对食物感到内疚。

I'm gonna talk more about this in my second tip, but for now, focus on identifying when you actually have food guilt.

我见过食物内疚导致很多不同的反应。

Now I've seen food guilt result in a lot of different reactions.

人们对食物内疚的反应真的很不一样，我给你举几个例子，你会看到所有这些例子最终都让你和自己的身体脱节。

People respond, you know, really differently to food guilt, and I'm gonna give you a couple examples of the ways in which I've seen people respond to having food guilt, and you're gonna really see that all of these examples ultimately disconnect you from your body.

比如说，有个人因为吃东西感到内疚，他可能会把这当成一个信号，然后开始放纵自己，继续吃，甚至在这个例子里吃更多的淀粉类碳水，因为他觉得，唉。

So let's say one person experiences food guilt, and they might take that as a sign to spiral and just keep eating and maybe eating more starchy carbs in this example because they feel like, ugh.

我不该吃这么多淀粉类碳水的。

I shouldn't be eating this many starchy carbs.

我搞砸了。

I messed up.

现在停下来还有什么意义呢？

What's the point in stopping now?

我就继续吃吧。

I'm just gonna keep eating.

另一个人可能会把吃东西的内疚感当成一个信号，去加强限制，加强对食物的控制。

Another person might take food guilt as a sign to amp up the restrictions and amp up control around food.

他们可能会想，唉，我刚才吃了太多淀粉类碳水了。

They might think, ugh, I ate too many starchy carbs right now.

我得对自己的饮食更严格一点。

I need to be more strict with my eating.

我需要更自律一点。

I need to be more disciplined.

我需要更强的意志力。

I need to have more willpower.

还有人可能会把食物愧疚感当成自我攻击的信号，用最刻薄的话骂自己，比如告诉自己缺乏意志力和自律，懒惰，没有自控力。

And another person might take food guilt as a sign to beat themselves up with the meanest self talk, maybe telling themselves that they lack willpower and discipline, that they are lazy and have no control.

而且通常这种自我对话特别刻薄，刻薄到如果你有这种负面自我对话，你可能会觉得如果别人听到你对自己说的话，你会非常尴尬。

And usually, this self talk is so mean, so incredibly mean, that you if you have this negative self talk, like, you probably would be so embarrassed if another person heard the way that you talk to yourself.

还有人可能会把食物愧疚感当成信号，从而更加精细地控制饮食，比如更严格地计算卡路里、宏量营养素、点数，或者更虔诚地使用食物秤，以避免所谓的“失误”，防止引发更多的食物愧疚感。

Another person might take food guilt as a sign to be way more meticulous about what they eat, amping up how they count calories, macros, points, or using their food scale more religiously in an effort to avoid, quote, slip ups that risk causing more food guilt.

还有人可能会综合我刚才提到的几种反应，或者他们在经历食物愧疚感时，会有完全不同的反应或应对方式。

And then another person might have a combo of some of all of the examples I gave, or they might have completely different reactions or completely different responses to when they experience food guilt.

但你有没有注意到，所有这些对食物愧疚感的反应都有一个共同点？

But do you notice something that all of these reactions to food guilt have in common?

我给你一点时间想一想。

I'll give you a second to think about it.

这些反应没有一个需要你去关注自己的身体感受。

None of them require you to check-in with your body.

每一个都是对愧疚情绪的反应，而不是你身体的实际感受。

Every single one is a reaction to the motion of guilt, not your body's actual experience.

我们从头到尾都没有问过，那个三明治让你的身体感觉怎么样。

At no point have we actually asked how the sandwich made your body feel.

我们直接跳过了你身体的感受，因为愧疚成了焦点，而且愧疚越强烈，就越难在吃东西时留意身体的感觉。

We skipped right over your body's experience because guilt was the main focus, and the more guilt takes over, the harder it is to pay attention to how your body feels when eating.

所以，我们在这里要做的是，不带评判地去觉察你的食物愧疚感，这可以简单到对自己说：嘿。

So what we want to do here is we want to non judgmentally notice your food guilt, and that could look as simple as saying, hey.

我注意到，我因为吃了这两片面包而感到愧疚。

I am noticing that I am feeling guilty for eating these two pieces of bread.

然后，一旦你觉察到了这一点，我们还要去关注你身体的直接感受。

And then once you notice that, we want to also check-in with the direct experience of your body.

关注身体的直接感受，可能会像问自己这样的问题：我感觉是愉悦的、不愉悦的，还是中性的？

And checking in with the direct experience of your body might look like asking yourself questions like, do I feel pleasant, unpleasant, or neutral?

我饿了吗？

Am I hungry?

我饱了吗？

Am I full?

我是处于中间状态，还是处于更极端的范围？

Am I somewhere in the middle, or am I at more extremes of the spectrum?

也许是感觉太饿或者太饱。

Maybe feeling overly hungry or overly full.

吃完后我感觉愉快、不愉快，还是中性？

Do I feel pleasant, unpleasant, or neutral after eating?

我们要检查一下，问自己这些问题，因为你的身体会给你内疚感永远无法提供的信息。

We want to check-in and ask ourselves these questions because your body gives you information that guilt never can.

这些问题非常重要，因为它们让你在做出食物决定时更能掌握主动权，而不是让食物内疚感在不知不觉中自动运行你的决定。

And these questions are so important because they put you more in the driver's seat of making food decisions instead of letting your food guilt run your decisions on autopilot without much thought.

比如，想象一下我吃我的早餐三明治。

For example, imagine I have my breakfast sandwich.

我吃了我的早餐三明治，就是两片面包做的那个，然后我立刻感到内疚。

I eat my breakfast sandwich that is made with two pieces of bread, and then I immediately feel guilt.

我的内疚告诉我我吃得太多了，但当我跟身体确认时，我意识到，你知道吗？

My guilt is telling me I ate too much, but then I check-in with my body, and I realize, you know what?

我其实刚刚好饱了。

I am comfortably full.

我很满足。

I'm satisfied.

我精力充沛。

I have good energy.

二十分钟后我也不会再想吃的。

I am not thinking about food again twenty minutes later.

这两个信息完全不一样。

Those are two completely different messages.

我的内疚告诉我一件事，而身体的真实感受告诉我另一件事。

My guilt is telling me one thing while my body's actual experience is telling me another.

这正是这些自我检查如此重要的原因，因为它们能帮助你根据身体的真实感受来做饮食决定，而不是盲目相信食物负罪感告诉你的那些话。

And that is exactly why these check ins are so important because they help you make food decisions based on what is actually happening in your body instead of automatically believing whatever your food guilt is telling you.

通过这些极其简单的检查，你可能会发现两片吐司对你的身体来说完全没问题，正好能满足你的饥饿感。

With these really beyond easy check ins, you might discover that two pieces of toast feel completely fine in your body, that that is exactly how much you need to satisfy your hunger.

这就是你需要的量，能让你吃完后几个小时都感到饱足和满意。

It is what you need to leave you feeling full and satisfied for a few hours after eating.

这有助于减少你一天中晚些时候的暴饮暴食。

It is what helps you reduce chaotic eating episodes later in the day.

或者你可能会发现，今天一片吐司对你来说就够了。

Or maybe you discover that one piece of toast is enough for you today.

就我个人而言，有些日子，一片面包，一片吐司，有时就足以让我满足了。

For me, personally, some days, one piece of bread, one piece of toast, sometimes that is enough to satisfy me.

而其他日子，两片更适合我的饥饿程度，还要看我在一餐中搭配面包的其他食物，以及从这顿饭到下一顿饭或零食之间有多少时间。

In other days, two is more appropriate for my hunger level, for what else I'm pairing with my bread within a meal, and how much time I'll have in between eating the meal at hand and my next meal or snack.

我想在这里补充一点细微差别，在某些情况下，你实际上不能也不应该依赖身体的直接感受来进食。

I do wanna add a little bit of nuance here that there can be some situations where you actually can't and should not rely on the direct experience of your body when eating.

我知道。

I know.

对吧？

Right?

这里总是有些细微差别，但我还是得说出来。

There's always some nuance here, but I've gotta share it.

所以，如果你长期节食，现在正在努力多吃一点，你可能会发现自己吃一点点就饱了，但这并不意味着你不应该多吃。

And so if you are coming from a place of chronic restriction and you are working to eat more, you may very well find yourself feeling full off of a small amount of food, and that does not mean that you shouldn't eat more.

所以，如果你不确定自己是否到了可以依赖身体信号的程度，那么一定要咨询你自己的营养师或医生，提出这个问题，以便了解你自己的具体情况。

So if you are unsure whether or not you are at the place where you can rely on your body signals like this, then be sure to check-in with your own dietitian, with your own provider, and bring this up to find clarity on your own unique situation.

但假设你是那种可以更多依赖身体直接体验和感觉的人，或者你希望将来能做到这一点，那么目标就是，随着你不断这样做，通过真正与身体对话而不是让内疚感主导，你就能逐渐建立这种身体协调性，这样你就能从身体获得信息，最终战胜你的食物内疚感。

But let's say that you are someone who can rely more on these direct experiences and direct sensations from your body, or maybe you're someone who is wanting to be able to do that in the future, the goal here is that the more you do this over time, the more you build this body attunement over time by actually checking in with your body instead of guilt running the show, is that it allows you to get information from your body that ultimately will trump your food guilt.

你练习得越多，你就会越发现你的食物内疚感会逐渐减轻。

And the more you practice this, the more that you will notice that your food guilt begins to lessen and lessen over time.

现在你可能会想，如果食物内疚感不是来自某种特定的食物，那它来自哪里呢？

Now you may be wondering if food guilt is not coming from a particular food, then where is it coming from?

这就引出了我的第二点。

And that brings me to point number two.

审视你食物规则的来源，并开始挑战它们，因为食物规则，朋友，往往是食物愧疚感的一个很大、很大、很大的驱动因素。

Examine the origins of your food rules and begin to challenge them because food rules, my friend, are often a big, big, big driver of food guilt.

棘手的是，你的许多食物规则可能已经不再像规则了。

The tricky part is that many of your food rules may not even feel like rules anymore.

它们可能只是感觉像事实，这就是为什么我们真的必须好奇你有哪些食物规则。

They might just feel like facts, and that is why we really have to get curious about what food rules you have.

这些规则是独一无二的，只属于你。

And these are going to be unique to you and only you.

我们继续用面包作为例子。

We'll continue using bread as an example.

这感觉是一个很简单但也很容易引起共鸣的例子。

It feels like a really easy but also relatable example.

这就是为什么一个人吃一个两片面包的三明治不会感到任何愧疚，而另一个人吃同样的三明治却会一整天都感到食物愧疚。

There is a reason why one person can eat a sandwich with two pieces of bread and experience zero guilt, while another person can eat a sandwich with two pieces of bread and experience food guilt for the rest of the day.

这说明问题不一定出在食物本身，而是我们对食物设定的那些规则，才让我们产生或不产生食物愧疚感。

This shows it is not necessarily the food in and of itself, but the rules we have placed around that food that make us experience or not experience food guilt.

对我来说，知道这一点其实很令人兴奋，因为这意味着我们有能力改善与食物的关系，从而在进食时减少甚至消除食物愧疚感。

And to me, knowing this is actually really exciting because it means that we have the power to change how we relate to food for the better so that we can eat with less or no food guilt.

嘿，叛逆者。

Hey, Rebel.

问你个问题。

Quick question for you.

你有没有过这样的困惑：什么时候吃、吃多少，或者吃饱了怎么停下来？

Do you ever feel confused about when to eat, how much to eat, or how to stop when you are actually full?

如果你点头表示同意，那这个就是为你准备的。

If you are nodding your head yes, then this is for you.

我制作了一份完全免费的饥饿感和饱腹感量表指南，帮助你重新连接身体的信号，而不是听从饮食规则或外界的“应该”。

I created a completely free hunger and fullness scale guide to help you reconnect with your body's cues instead of listening to diet rules or external shoulds.

这是关于与你的身体建立信任，这样你就能练习正念饮食，并自信地吃那些让你感觉好的食物和分量。

This is about building trust with your body so you can practice mindful eating and gain confidence eating what and how much feels good to you.

这份指南里，你会学到饥饿和真正饱足的感觉是什么样的，为什么节食会让你失去这些信号，如何从今天开始用这个量表，方法简单不复杂，以及怎么用这个工具让你对自己吃什么、吃多少更有信心。

Inside this guide, you will learn what your hunger and true fullness actually feel like, why dieting can disconnect you from these cues, how to start using the scale today in a simple, non overwhelming way, and how to use this tool to feel more confident in what and how much you eat.

如果你已经厌倦了反复纠结，或者依赖那些死板的计划来决定吃什么、什么时候吃、吃多少，而这些计划到头来只会适得其反，那这份指南就是为你准备的。

This guide is for you if you are tired of second guessing yourself or relying on rigid plans to tell you what, when, and how much to eat that only backfire in the long run.

如果你想开始一餐一餐地重建与身体的信任，就去 dietculturerebel.com/hungerfullnessscale，或者直接点节目笔记里的链接，免费下载。

If you want to start rebuilding trust with your body one meal at a time, head to dietculturerebel.com/hungerfullnessscale, or just click the link in the show notes to download it for free.

没有压力，不需要完美，只是一个有用的下一步，帮你重建与身体的信任，让吃饭变得更简单、更直觉、更享受。

No pressure, no perfection, just a helpful next step to help you rebuild trust with your body and make eating easier, more intuitive, and more enjoyable.

好了。

Alright.

我们回到节目正题。

Let's get back to the episode.

我们继续用面包来举例。

We will continue on with bread as our example.

从营养角度来说，面包主要由碳水化合物组成，而碳水化合物在饮食文化中一直被妖魔化。

Nutrition wise, bread is made up of mostly carbohydrates, and carbohydrates have traditionally been demonized by diet culture.

我经常听到人们随口说，面包是我的软肋。

It is not uncommon for me to hear people casually say things like, bread is my weakness.

面包篮很危险。

The bread basket is dangerous.

我今天表现很好。

I'm being good today.

我不吃面包了。

I'm skipping the bread.

面包直接长到我的肚子、屁股上，或者随便哪个部位。

Bread goes straight to my stomach, hips, insert specific body part.

我不吃碳水化合物。

I don't do carbs.

我在戒碳水化合物。

I'm cutting carbs.

我家里不放面包，因为我会把一整条都吃完。

I don't keep bread in the house because I'd eat the whole loaf.

我一吃面包就停不下来。

Once I start eating bread, I can't stop.

面包是我的罪恶快感。

Bread is my guilty pleasure.

我得把那个贝果消耗掉。

I need to work off that bagel.

我今天已经吃过碳水了。

I already ate my carbs for the day.

你很可能听过这种形容碳水和面包的说法。

Chances are you have probably heard language like this used to describe carbs and bread.

也许你自己也说过类似的话。

And maybe you've even said some of these things yourself.

问题是，当我们一次又一次地听到某种食物被这样谈论，很容易就会自然而然地内化这个信息：面包应该限量，应该避免，或者应该“适量”吃，而“适量”这个词，其实可以有一百万种不同的意思。

And the thing is, when we hear a type of food being talked about like this over and over and over and over and over and over again, it is so easy and natural to internalize the message that bread should be limited, it should be avoided, or it should be eaten in, quote, moderation, which, by the way, can mean a million different things.

再加上，想想现在或过去有多少饮食计划或饮食方式，都在限制或避免碳水。

To add to that, think about how many diet programs and ways of eating out there, now or from the past, that limit or avoid carbs.

首先想到的就是生酮饮食、阿特金斯减肥法、肉食饮食，或者慧俪轻体，他们的积分系统历来都在强化面包应该限制的观念，还有你关注的那些网红，他们也会分享关于碳水化合物摄入量的各种规则。

Top of mind, I'm thinking keto, Atkins, carnivore diet, or Weight Watchers where their point system historically has reinforced the idea that bread should be limited, or influencers you may follow who share rules about how many carbs to consume.

我第一个站出来说。

I'll be the first to say it.

有一位很出名的营养师，她认为我们每天应该只吃一份淀粉类碳水化合物，而DietCultureRebel有很多客户就是带着这种观念来找我们的，他们觉得自己每天只能吃一份淀粉类碳水，如果哪天吃了超过一份，就会感到非常内疚或者难受，甚至因为想坚持每天只吃一份淀粉类碳水而产生强烈的食物焦虑。

There is a popular dietitian out there who believes that we should consume one starchy carb a day, and DietCultureRebel has had many clients come to us under that same belief system thinking that they should only be consuming one starchy carb a day and then feeling terrible or incredibly guilty if and when they do eat more than one starchy carb a day or experiencing, like, intense food related anxiety about trying to stick to one starchy carb a day.

所以对很多人来说，这真的是一条有毒的饮食规则。

So it's just like a toxic food rule for so many people.

我分享这些是想说，搞清楚你接收到的关于食物的信息，以及这些信息如何影响你的饮食规则，这一点非常重要。

And my point in sharing this is that it is so important to get clear on the messages you have taken in about food that influence the food rules you have.

因为虽然我们这里只是在聊面包，对吧，这是个简单的例子。

Because while we're just talking about bread here, right, it's an easy example.

但现实是，饮食文化的信息涉及很多种食物，你可能已经内化了很多，而且很有可能，你内化的这些信息正在塑造你的饮食规则，影响你吃东西时的内疚感。

The reality is that there are diet culture messages about so many different types of food, and maybe you've internalized a lot of them, and it's a real possibility that what you've internalized is really shaping food rules that you have and impacting the guilt you experience when you eat.

现在，要找出你所有的饮食规则可能听起来很繁琐，工作量很大，但请放心，你不需要把它们全部找出来。

Now it might sound tedious and like a lot of work to identify all of your food rules, so please know you don't have to pinpoint them.

今天，就现在，试着只挑一个。

All today, right now, try and pick just one.

挑那个你脑子里最先冒出来的，或者就像我们刚才说的面包。

Pick the one that's really popping up in your head, or maybe it's bread like what we've been talking about.

就挑那一条食物规则。

Pick that one food rule.

试着弄清楚你内化了哪些关于它的信息。

Try and get clear on what kind of messages you've internalized about it.

就像我们刚才聊的面包一样，当你真正搞清楚你接收到的所有关于面包的信息，你的信念系统怎么说面包，你的食物规则怎么说面包。

And just like the bread we've been talking about, when you really get clear on all the messages you've taken in about bread, what your belief system says about bread, what your food rules say about bread.

然后你就可以开始温和地挑战你那条具体的食物规则，以及它最初是从哪里来的。

Then you can begin to gently challenge your specific food rule and the source from where that food rule first came from.

讽刺的是，很多食物规则都是以健康的名义被采纳的，但最后却只是制造了内疚、恐惧、痴迷和对进食的不信任。

The irony about food rules is that so many of them have been adopted in the name of health, but in the end, they end up just creating guilt, fear, obsession, and distrust around eating.

而且它们往往让我们离真正能支持长期健康的行为越来越远。

And they often end up pulling us further and further away from behaviors that can actually support long term health.

我们回到面包这个例子吧。

Let's bring it back to our bread example.

面包以前对我来说是一种会带来很多食物愧疚感的食物，我想和你们分享，多年前我是如何利用我当时对碳水化合物、面包的了解，以及我自己吃碳水化合物（比如面包）的实际体验，来反驳那些告诉我只能吃特定量的无益食物规则。

So bread used to be a food that would bring me a lot of food guilt, and I wanna share with you how years ago I took what I knew at the time about carbs, bread, and my lived experience with carbohydrates like bread to push back on unhelpful food rules that told me I should only eat a specific amount.

然后，当然，当我违反了这些食物规则时，我就会因为吃了面包这样的食物而感到内疚。

And then, obviously, when I violated said food rules, I would feel guilty eating food like bread.

所以很多年前，当我经历这些的时候，我对自己说，你知道吗？

So years ago, when I was going through this, I told myself, I said, you know what?

我知道碳水化合物会分解成身体最喜欢的能量来源。

I know carbs break down into my body's preferred fuel source.

我知道理想情况下，碳水化合物应该占我每天食物摄入量的一半左右，甚至稍微多一点。

I know that carbs ideally should make up about half to a little over half of the food I eat every day.

我知道碳水化合物含有纤维，而纤维对整体健康和消化很重要。

I know that carbohydrates contain fiber, and that fiber is important to overall health and digestion.

我知道根据我自己的实际体验，戒掉或限制像面包这样的碳水化合物会让我感到不满足、受限制，而且通常会在下午到晚上产生更强烈的碳水化合物渴望。

I know that through my own lived experience that cutting out or limiting carbohydrates like bread leaves me feeling unsatisfied, restricted, and with more intense carbohydrate cravings, usually in the latter half of the day to the evening.

而我对碳水化合物和面包的了解，恰恰说明了我可以放心享用它们，也应该享用它们，而且完全没必要不切实际地或毫无必要地戒掉或限制它们。

And what I know about carbs and bread reinforces why it is okay for me to enjoy them, why I should enjoy them, and that it is not realistic or in my best interest to remove them or restrict them unnecessarily.

所以，多年前每当我更自由地吃面包和碳水化合物而冒出食物愧疚感时，我总会回到这些认知上来。

And so that is what I would always come back to years ago when I noticed food guilt popping up when I ate bread and carbs more freely.

我结合了关于碳水化合物、面包及其营养的真实知识，以及我自己尝试戒掉、限制或避开面包和碳水化合物的真实体验，温和地反驳了那条“只能吃一片面包，不能再多”或“限制碳水”或“每天只能吃一种淀粉类碳水”的食物规则。这帮助我松开了那条规则对我的束缚，让我走到了今天这一步——现在，当我想吃的时候，我可以毫无愧疚地享用夹着两片面包的早餐三明治。

I took real facts regarding what I knew about carbohydrates, about bread, about the nutrition behind them, and real information from my lived experience of trying to cut out, limit, or avoid bread and carbohydrates, And by gently pushing back on my food rule that told me to always eat only one piece of bread and no more or to limit my carbs or to only eat one starchy carb a day, it helped me loosen the grip on that food rule and get to the place where I am today, where I enjoy breakfast sandwiches with two pieces of bread without guilt when it sounds good to me.

好了。

Alright.

我要分享的第三个也是最后一个减少食物愧疚感的技巧，就是练习食物中立。

My third and final tip to reduce food guilt is to practice food neutrality.

我非常喜欢食物中立。

I love food neutrality.

你可能之前听我讲过，因为它真的非常有用。

You've probably heard me talk about it before, and that's because it is so powerful.

食物中立能帮助我们去除食物上的道德评判和价值标签。

Food neutrality helps us remove moral judgment and value from food.

与其把食物贴上好的、坏的、干净的、垃圾的、罪恶的、脏的等标签，不如让我们把食物看作它本来的样子，就是食物而已。

Instead of labeling food as good, bad, clean, junk, sinful, dirty, etcetera, it helps us view food as what it is, simply just food.

与其说面包不好，不如直接叫它的名字，面包。

Instead of calling bread bad, we call it by its name, bread.

与其说两片面包不好，不如客观地描述眼前的东西。

Instead of saying two pieces of bread is bad, we simply describe what is in front of us objectively.

两片面包。

Two pieces of bread.

与其说一片面包好，不如客观地描述眼前的东西。

Instead of saying one piece of bread is good, we simply describe objectively what's in front of us.

一片面包。

One piece of bread.

食物中立并不意味着每种食物的营养价值都一样。

Food neutrality does not mean every food is nutritionally identical.

它只是意味着，你的个人价值不会因为你吃的是面包、西兰花、布朗尼还是其他什么而改变。

It simply means your worth as a person does not change based on whether you ate bread, broccoli, brownies, or whatever else.

当你不会因为吃了什么而觉得自己是个坏人时，你就更不容易产生食物愧疚感。

And when you don't feel like a bad person for what you ate, you are so much less likely to have food guilt.

当我们把某些食物或饮食方式标为“好”时，我们可能会因为那样吃而感觉更好，或者觉得自己在道德上更优越。

When we label specific foods or ways of eating as good, we may feel better or morally superior about ourselves when we eat that way.

所以，如果你真的相信三明治里一片面包比两片好，你可能会因为吃了一片面包而感到高兴。

So if you truly believe that one piece of bread is better than two in a sandwich, you will probably feel good about eating one piece of bread.

但如果你还饿，想再吃一点呢？

But then what happens if you are hungry for more?

如果你真的多吃了呢？

What happens if you do eat more?

如果两片面包被视为“坏”的，那你很可能为此感到内疚，因为你吃了你认为是“坏”量的面包。

If two pieces of bread is viewed as bad, then you're much more likely to feel guilty for that because you've eaten what you label and describe as a bad amount of bread.

我并不是说一片或两片面包在任何时候都是对或错的数量，但我要说的是，把食物标为“好”或“坏”会助长食物愧疚感，而朝着更中立的食物观迈进，可以帮助你减少或完全摆脱这种愧疚感。

And I am not saying that one or two pieces of bread is a right or wrong amount to eat all the time, but what I am saying is that labeling food as good or bad can feed into food guilt, and that moving towards more food neutrality can help you reduce or completely get rid of your food guilt.

在结束之前，我想提一件事。

I wanna name something before I wrap up here.

所以当我们谈论食物愧疚感和减少食物愧疚感时，我想明确一点：减少食物愧疚感并不意味着你不关心自己的营养或健康。

So when we're talking about food guilt and reducing food guilt, I wanna be clear that reducing food guilt doesn't mean that you don't care about your nutrition or your health.

相反，减少食物愧疚感意味着你能够从好奇心和身体信任的角度来做食物决定，而不是出于愧疚。

Instead, reducing food guilt means that you are freed up to make food decisions from a place of curiosity and body trust instead of guilt.

因为当愧疚不再主导时，你在吃东西时更容易考虑到其他重要因素，比如营养、满足感，以及你身体的真实感受。

Because when guilt is not running the show, it becomes so much easier to consider other important factors when you eat, like nutrition, satisfaction, and how your body actually feels.

好了，Rebel。

Alright, Rebel.

我希望今天的节目能让你明白，食物愧疚感不仅仅是一种需要忍受或视为正常的不舒服情绪。

I hope today's episode helped you see that food guilt is not just an uncomfortable emotion to push through or accept as normal.

它是你可以去挑战的。

It is something you can challenge.

它是你可以去改变的。

It is something you can change.

而且你越是去挑战它，你就越能为自己创造空间，重新建立与身体的信任，享受食物，并从一个更友善、更稳定的角度来做食物决定。

And the more you challenge this, the more space you create to rebuild trust with your body to enjoy food and make food decisions from a kinder, more grounded place.

也许你今天要做的，就是留意一下食物愧疚感什么时候会出现。

Maybe your action step today is simply noticing when food guilt shows up.

也许就是问问自己，我现在的感觉怎么样？

Maybe it is asking yourself, how do I feel?

或者，找出一个你多年来一直遵循的食物规则，然后好奇一下它到底是从哪来的，现在是不是真的还对你有用。

Or maybe it is identifying one food rule you've been following for years and getting curious about where it came from and whether it is actually serving you anymore.

如果你觉得今天的节目有共鸣，你可以通过留下五星好评来支持这个节目。

If today's episode resonated with you, you can support the show by leaving a five star rating and review.

如果你在Apple Podcasts上收听，就滑到节目页面底部，点五颗星，然后写个评论。

If you are listening on Apple Podcasts, just scroll to the bottom of the show's page and tap the five stars and write a review.

如果你在Spotify上收听，就去节目页面，点一下顶部的五星评分。

If you are listening on Spotify, head to the show's page and tap the five star rating near the top.

谁知道呢？

Who knows?

也许现在就有个未来的叛逆者，正坐在那里，因为刚吃了一个两片面包的三明治而陷入食物愧疚，他们需要听到，他们值得吃那个三明治，并且真的享受它，而不带任何愧疚。

Maybe there is a future rebel out there sitting, wallowing in food guilt because they just ate a sandwich with two pieces of bread, and they need to hear that they deserve to eat that sandwich and actually enjoy it without guilt.

你的评分和评论帮助这个节目触达了更多需要听到这些对话的人。

Your rating and review helped this show reach more people who need to hear these conversations.

和往常一样，我为你在这里感到骄傲，我们下周再见。

As always, I'm proud of you for being here, and I'll see you again next week.

在那之前，我是你的主持人，也是同为反叛者的邦。

Until then, I'm your host and fellow rebel, Bon.