ADHD人士的低负担饮食工具

大家好，欢迎收听玛丽安·兰德博士的饮食失调康复播客。这是一个旨在帮助您在食物、饮食和身体形象问题上找到内心平静的播客。我是玛丽安·米勒博士，持证婚姻与家庭治疗师、饮食失调治疗师和暴食教练。

Hello and welcome to Doctor. Maryann Land, an eating disorder recovery podcast. This is a podcast to help you find peace with food, eating, and body image issues. I'm Doctor. Maryann Miller, licensed marriage and family therapist, eating disorder therapist, and binge eating coach.

我很高兴能与您分享故事、嘉宾访谈以及许多技巧和策略，以鼓励并帮助您从食物和身体形象问题中恢复。非常感谢您今天的收听。

I'm thrilled to share with you stories, guest spots, and many tips and strategies to encourage you and help you recover from food and body image issues. Thank you so much for listening today.

大家好，欢迎回到播客。很高兴你们在这里。这是第206期节目，是对第200期节目的后续，那一期叫做“建立与食物的ADHD肯定型关系”。在那期节目中，我谈到了如何摆脱围绕食物的羞耻感和僵化规则，转向一种真正适合你ADHD大脑的关系。今天，我们将以此为基础，将其转化为实用工具。

Hey, everyone, and welcome back to the podcast. I'm so glad you're here. So this is episode 206, and it's a follow-up to episode 200, which was called creating an ADHD affirming relationship with food. In that episode, I talked about what it means to move away from shame and rigid rules around food and toward a relationship that actually works with your ADHD brain. Today, we're taking that foundation and turning it into practical tools.

我们将重点讨论所谓的“ADHD患者的低负担饮食”。这是针对当执行功能、精力或动力感觉为零时的实用策略。对于ADHD患者来说，喂养自己感觉比应有的要困难得多。总有一个不断的循环：饥饿感猛烈袭来，不知道该做什么，站在冰箱前大脑一片空白，或者只在食物变质后才想起它们的存在。然后是所有步骤带来的压力：计划、购物、烹饪、清洁。

We're focusing on what's called the low lift eating for ADHDers. Real strategies for when executive functioning, energy, or motivation feels like it's at zero. Feeding ourselves with ADHD can feel way harder than it should. There's the constant cycle of hunger hitting hard, not knowing what to make, standing in front of the fridge while your brain blanks out, or remembering groceries that are there only after they've gone bad. And then there's the overwhelm of all of the steps, planning, shopping, cooking, cleaning.

难怪我们中有这么多人最终选择不吃饭、随便吃点零食或依赖外卖。这不是懒惰。这是与一个以不同方式使用能量的神经多样性大脑共存的现实。这就是为什么我谈论低负担饮食。低负担饮食旨在减少你和食物之间的障碍。

It's no wonder so many of us end up skipping meals, grabbing random snacks, or relying on takeout. That's not laziness. That's the reality of living with a neurodivergent brain that uses energy differently. That's why I talk about low lift eating. Low lift eating is about reducing the barriers between you and food.

它是关于设计系统和工具，以满足你身体的需求，而不耗尽你的“勺子”（spoons）。你的“勺子”就像你日常生活中用于其他事务的精力和能力。低负担饮食不是追求完美。它不是关于拥有正确的膳食计划。它是关于找到小而灵活的方式，以更少的压力和羞耻感持续地喂养自己。工具一是“两分钟餐”。

It's about designing systems and tools that meet your body's needs without draining your spoons, And your spoons are like your daily energy and capacity for the rest of your life. Low lift eating is not about perfection. It's not about having the right meal plan. It's about finding small, flexible ways to feed yourself consistently with less stress and less shame. Tool number one is the two minute meal.

这些是您可以在两分钟或更短时间内制作、无需炉灶的餐食。目标不是美食。而是在决策疲劳或压力让您放弃之前，将营养送入您的身体。一些例子包括：用微波炉加热玉米饼和碎奶酪做成快速墨西哥卷饼，将冷冻浆果和格兰诺拉麦片搅拌进酸奶杯，在水中或牛奶中摇晃蛋白粉，或者直接喝预先装在容器里的蛋白奶昔，打开一罐金枪鱼配饼干吃。我有时会吃几片奶酪和饼干，再配一个苹果或小胡萝卜。

These are meals that you can make in two minutes or less with no stove required. The goal isn't gourmet. It's to get nourishment in your body before decision fatigue or overwhelm makes you give up. Some examples are microwaving a tortilla with shredded cheese into a quick quesadilla, stirring frozen berries and granola into a yogurt cup, shaking up protein powder in water or milk, or just having a protein shake that's already in a little container, opening a can of tuna and eating it with crackers. And what I do sometimes is I have slices of cheese and crackers and then an apple or baby carrots.

所以，想想那些从包装到盘子一步到位、只需一个小步骤就能食用的食物。有时把它们想象成手指食物会有所帮助，这对一些人来说感觉负担更小。好的。让这个方法奏效的一个好方法是确定你自己的应急餐。你冰箱或食品柜里有什么是你知道自己真的会吃的？

So think about foods that are ready to go from package to plate that need only one tiny step to become edible. Sometimes thinking about them as like finger foods can be helpful, and that again feels like a lower lift for some people. Okay. A good way to make this work is to identify your own emergency meals. What's in your fridge or pantry that you know you'll actually eat?

也许是速溶燕麦片包、坚果酱配面包、鹰嘴豆泥和椒盐脆饼，或者干酪杯。多储备一些这类食物，这样你就永远不会用完。这样当你饿了，而你的大脑说‘不，太难了’的时候，你就有了一个内置的解决方案。第二个工具是食物搭配。不要想着完整的餐食，而是简化为两个部分。

Maybe it's instant oatmeal packets, nut butter with bread, hummus and pretzels, or cottage cheese cups. Stock a couple of these foods in multiples so you never run out. That way when you're hungry and your brain says, nope, too hard, you've got a built in solution. The second tool is food pairing. Instead of thinking in terms of full meals, simplify it to two parts.

将碳水化合物与蛋白质搭配，或者水果与脂肪搭配。这种方法可以平衡能量，而无需你烹饪完整的食谱或做多个决定。例如，你可以拿一个苹果和花生酱、奶酪和饼干、米饭配烤鸡，或者薯片配鳄梨酱。搭配之所以有效，是因为它降低了压力。你不需要负责一个五步完成的盘子，只需挑选两样能搭配的东西。

Pair a carb with a protein or a fruit with a fat. This approach balances energy without requiring you to cook a full recipe or make multiple decisions. For example, you could grab an apple and peanut butter, cheese and crackers, rice with rotisserie chicken, or chips with guacamole. Pairing works because it lowers the pressure. You're not responsible for a five step plate just for picking two things that work together.

你知道吗？你甚至可以使用ChatGPT或其他AI工具，可能还有谷歌，来帮助你想出食物搭配的想法。所以对于多动症患者来说，这种简化可能意味着什么都不吃和吃一些真正能维持你生命的东西之间的区别。第三个工具是外包决策。对许多多动症患者来说，吃饭最困难的部分不是烹饪，而是决定吃什么。

And you know what? You could even use ChatGPT or other AI tools to and probably Google too to help you come up with food pairing ideas. So for ADHDers, this kind of simplification can mean the difference between eating nothing and eating something that actually sustains you. The third tool is outsourced decision making. For many ADHDers, the hardest part of eating isn't cooking, it's deciding what to eat.

这就是决策支持可以救命的地方。你可以为一天中的每个时间段选择一个默认餐。也许早餐总是吐司配坚果酱。午餐总是三明治，晚餐总是冷冻主菜配袋装沙拉。目标是消除那种令人瘫痪的犹豫不决的时刻。

This is where decision supports can be lifesaving. You might choose one default meal for each time of the day. Maybe breakfast is always toast with nut butter. Lunch is always a sandwich, and dinner is always a frozen entree with a bagged salad. The goal is to remove that moment of paralyzing indecision.

另一个选择是列一个餐点想法清单，贴在冰箱或食品柜门上。同样，你可以使用AI、ChatGPT等来生成那个清单。这样，当你的大脑一片空白时，你就不必依赖记忆。你有一个可视化的菜单可供选择，或者你可以把它放在手机上的笔记应用里。重复也是你的朋友。

Another option is to make a list of meal ideas and stick it on the fridge or pantry door. Again, you can use AI, chat GPT, whatever to come up with that list. So that way, when your brain goes blank, you don't have to rely on memory. You've got a visual menu to pick from, or you could put it in your notes app on your phone. Repetition is also your friend.

如果一周吃三次同样的东西能帮助你保持营养，那并不无聊。这是高效的。对多动症的大脑来说，重复是一种支架，而不是创造力的失败。第四个工具是批量处理和捷径。现在，备餐不必看起来像社交媒体上那种10个整齐包装的容器，里面装着完美分量的鸡肉、西兰花和米饭。

If eating the same thing three times in one week helps you stay nourished, that's not boring. It's efficient. For an ADHD brain, repetition is a form of scaffolding, not a failure of creativity. The fourth tool is batching and shortcuts. Now meal prep doesn't have to look like the social media version of 10 neatly packed containers with perfectly portioned chicken and broccoli and rice.

批量处理可以很简单，比如一次性煮一锅米饭或意面，甚至使用冷冻米饭。然后分几餐重新加热。也可以是买一只烤鸡，撕碎后做成三明治、卷饼或沙拉。或者在购物后立即清洗切好一些蔬菜，方便之后取用。

Batching can be as simple as cooking a pot of rice or pasta once or even using frozen rice. Okay. And reheating it across several meals. It could be buying a rotisserie chicken and shredding it for sandwiches, wraps, or salad. Or washing and chopping a few veggies right after shopping so they're easy to grab later.

快捷方式也是这个工具箱的一部分。冷冻餐、预切蔬菜、我刚才提到的微波米饭、袋装沙拉、罐装酱料。这些不是偷懒，而是聪明之举。它们的存在是为了让我们这样的人能更稳定地进食，而不耗尽所有精力。

Shortcuts are also part of this toolbox. Frozen meals, precut veggies, microwavable rice as I mentioned, bagged salads, jarred sauces. These aren't lazy. They're brilliant. They exist so that people like us can eat more consistently without draining all our spoons.

关键是将方便食品重新定义为支持工具，而不是作弊。它们是帮你节省时间和精力的工具。第五个工具是环境提示。ADHD大脑通常需要外部提醒来促进行动。这可能包括将零食放在透明容器里以便看到，把即食食品放在冰箱视线高度，或者在台面上设置一个零食篮，放些什锦干果、格兰诺拉麦片棒或水果。

The key is to redefine convenience foods as supports, not cheats. They're tools that give you back time and energy. The fifth tool is environmental cues. ADHD brains often need external reminders to prompt action. That might look like putting snacks in clear containers so you see them, keeping grab and go foods at eye level in the fridge, or setting up a snack basket on the counter with things like trail mix, granola bars, or fruit.

你也可以使用手机提醒或定时器来督促自己按时进食，特别是当时间盲点让你错过饭点时。你的环境是一个无声的队友。如果食物被埋在保鲜抽屉里或藏在非透明容器中，它几乎等于不存在。将食物移到显眼易取的位置，可能就是‘我忘了吃饭’和‘我今天确实吃了午餐’之间的区别。第六个工具是社群和陪伴者。

You can also use phone reminders or timers to nudge you to eat at regular intervals, especially if time blindness makes you miss meals. Your environment is a silent teammate. If food is buried in the crisper drawer or hidden in the opaque containers, it might as well not exist. Shifting food into visible easy to access spots can be the difference between I forgot to eat and I actually had lunch today. The sixth tool is community and body doubles.

陪伴者是ADHD的一种策略，即仅仅有他人在场就能让完成任务更容易。进食也是如此。你可以和朋友安排虚拟聚餐，加入包含进食时间的支持小组，或者只是发短信给伙伴：‘我要吃饭了，你要一起吃吗？’

Body doubling is an ADHD strategy where simply having someone else present makes it easier to get things done. Eating works the same way. You can schedule a virtual meal date with a friend, join a support group that includes eating time, or even just text a buddy. I'm about to eat. Wanna eat too?

或者他们甚至不需要吃，只是在你吃饭时和你聊天。这在你家里也适用。也许你和伴侣或孩子一起吃饭，即使你还不饿，或者你可以请某人陪你坐着吃饭。进食不必是单独的活动。

Or they don't even have to eat. They can just talk to you while you eat. This can also work in your household. Maybe you eat with your partner or kids even if you're not hungry yet, or you can ask someone to sit with you while you eat. Eating doesn't have to be a solo activity.

有时，知道有别人和你一起做的简单责任感能打破惰性，让进食行为不那么令人生畏。现在，想添加第七个工具，用于当你精力完全耗尽时。所以让我们再谈谈勺子理论。勺子理论是一种描述你在某一天有多少能量和容量的方式。每个勺子代表一个能量单位。

Sometimes the simple accountability of knowing someone else is doing it with you breaks through the inertia and makes the acts of eating less daunting. Now, want to add a seventh tool for when you have zero spoons. So let's talk about spoon theory a little bit more. Spoon theory is a way of describing how much energy and capacity you have in a given day. Each spoon represents a unit of energy.

神经多样性人群、残障人士和慢性病患者通常每天开始时拥有的‘精力汤匙’就比神经典型人群或非残障同伴要少。每项任务，如洗澡、工作、做饭，都会消耗精力汤匙。有些日子，你有足够的精力汤匙来完成所有任务。而有些日子，你一醒来就已经没有精力汤匙了。那么，在精力汤匙为零的日子里，当连用微波炉加热东西都感觉不可能时，你该怎么办？

Neurodivergent people, disabled people, and folks with chronic illness often start the day with fewer spoons than neurotypical or nondisabled peers. Every task, showering, working, cooking costs spoons. Some days, you have enough spoons to get through your tasks. Other days, you wake up already out of spoons. So what do you do on zero spoon days when even microwaving something feels impossible?

这时就需要‘绝对最低限度进食法’。在这些日子里，预包装食品和超便捷选择不仅是可行的，而且是必不可少的。这可能意味着从床头柜上拿一根格兰诺拉麦片棒、吃盒子里的干麦片、喝营养奶昔，或者点外卖。这可能意味着寻求帮助，比如发短信给朋友或家人让他们给你带食物，或者在手机上保存一份你常用的外卖选项清单，这样在你精力耗尽时就不需要做决定。重点是，即使你没有精力汤匙了，营养仍然很重要。

This is where absolute lowest lift eating comes in. On these days, prepackaged foods and ultra convenient options are not just okay, they're essential. This can mean grabbing a granola bar from your nightstand, eating dry cereal from the box, drinking a nutrition shake, or ordering delivery. It might mean asking for help, like texting a friend or family member to bring you food, or having a list of your go to delivery options saved on your phone so you don't have to make decisions when you're depleted. The point is nourishment still matters even when you're out of spoons.

你值得拥有食物。无论你的能力如何，你都配得上食物。零精力汤匙的日子不是失败。它们提醒你要让自己的系统尽可能保持同情心和可持续性。提前储备一些零精力汤匙食物，那些完全不需要准备的东西，可以在你的身体和大脑崩溃时拯救你。

You deserve food. You're worthy of food no matter your capacity. Zero spoon days are not failures. They're reminders to keep your system as compassionate and sustainable as possible. Stocking up on zero spoon foods ahead of time, things that literally require no prep, can save you when your body and brain shut down.

我的许多神经多样性客户和朋友使用的另一种零精力汤匙食物是Uncrustables（预包装花生酱果酱三明治）。只是提一下。我还想补充几点。你可以外包给别人来做，比如食物的切割和准备工作。这样做有利有弊。

And another zero spoon food that a lot of my neurodivergent clients and friends use are Uncrustables. Just saying. I do wanna add a couple of things. You can outsource people to do, like, the cutting and prepping of the food. There's pros and cons to that.

好处是让别人来做很不错。坏处是可能需要很多执行功能来告诉那个人怎么做。所以这取决于帮助你的人的独立程度，以及他们是否能在不需要太多解释的情况下接手。另一件我想提到的是，对于多动症（ADHD）患者来说，新奇感是多动症体验的另一部分。所以尽管我今天提到的很多事情都与重复有关，但新奇感实际上是一个非常重要的部分，如果食物有某种新奇感，它实际上有助于提高你的进食动力。

The pros is it's nice to have someone else do it. The cons is it might take a lot of executive functioning to tell that person how to do it. So it just depends how independent the person is helping you and whether they can just kinda take over without too much explanation. Another thing I wanted to mention is that with ADHD, novelty is another part of an ADHDer's experience. So even though a lot of these things I mentioned today have to do with repetition, novelty is such an important part where it actually helps your motivation to eat if there's some sort of novelty to it.

所以我的一些客户使用的方法是制作一些像手指食物或你小时候吃的东西，比如毯子裹小猪（香肠卷）或原木上的蚂蚁（芹菜棒上涂奶油奶酪并撒上小葡萄干）。那些能让你想起舒适记忆的东西。另一件新奇的事情是，就像我之前提到的，用手吃东西。有时可以准备一个像便当盒那样的东西，一个有分隔的盒子，你把食物放在每个小格子里。这可能是一种非常有趣的进食方式。

So some things that some of my clients have used is making things that are like finger foods or things that you used to eat when you were a kid, like pigs in a blanket or ants on a log with celery stick, cream cheese, and little raisins on top of it. Things that remind you of comforting memories. And another thing that's novelty is, like I mentioned before, is eating with your hands. Sometimes having like a bento box type of thing that's like a box with dividers where you put the foods in each little space. That can be a really fun way to eat food.

有时可以去儿童区买一个儿童餐盘或带有卡通人物的有趣杯子。如果你像我一样特殊兴趣是《星球大战》，你可以买《星球大战》盘子、《星球大战》马克杯和所有《星球大战》的东西。或者可能是K-pop相关的东西，选择你喜欢的内容。所以增加一些新奇感真的非常有帮助，可以给你的大脑带来更多刺激，尤其是在你精力汤匙较低的日子里，帮助你度过难关。低限度进食不是为了完美地完成它。

Sometimes going into the kids aisle and getting a kid plate or fun cups with cartoon characters on them. Plates with that are fun and funky if you your special interest is Star Wars like me, you can get Star Wars plates and Star Wars mugs and Star Wars everything. Or it might be like k pop stuff or pick what you like. So adding some novelty can be really really helpful and kind of give some more stimulation to your brain, which can get you over the hump when you're having some low spoon days, especially. Low lift eating is not about doing it perfectly.

关键在于确保你的大脑和身体获得滋养，同时不耗尽所有精力。两分钟速食提供快捷选择。食物搭配让平衡变得简单。外包决策减少压力。批量处理和技巧节省精力。

It's about making sure your brain and body are fed in ways that don't drain all your energy. Two minute meals give you quick options. Food pairing makes balance simple. Outsourcing decision making reduces overwhelm. Batching and shortcuts conserve spoons.

环境提示提醒你进食。社群和同伴提供责任感和支持。在零精力日，生存模式和外卖绝对是合理工具。这些策略共同构建了一个灵活、认可ADHD特质的体系，它承认你的现实情况。若想将此与食物和ADHD的宏观背景联系，请回听第200期节目《建立与食物的ADHD友好关系》。

Environmental cues remind you to eat. Community and body doubles give you accountability and support. And on zero spoon days, survival and delivery are absolutely valid tools. Together, these strategies create a flexible ADHD affirming system that acknowledges your reality. If you wanna connect this back to the bigger picture of food and ADHD, return to the episode 200, creating an ADHD affirming relationship with food.

结合本期内容，你既能获得理念指导，又能掌握实用工具包，让饮食不再是日常斗争。我会在节目说明中附上链接。若本期引起共鸣且你需要更多支持，请查看我的ARFID和选择性饮食课程，网址doctormaryannmiller.com/arfid。该课程专为成人及ARFID儿童家长设计，采用神经多样性友好的感官协调方法，让进食更易实现。很高兴你在这里，愿今日从容前行，我的心与你们同在。

Pairing that with today's episode gives you both the philosophy and the practical toolkit to make food less of a daily battle. And I'll have that link in the show notes. If this episode resonates with you and you want more support, check out my ARFID and selective eating course at doctormaryannmiller.com/arfid. It's designed for adults and parents of kids with ARFID, and it's built around a neurodivergent affirming sensory attuned approach that can make eating more accessible. I'm so glad you're here and go gently into today and know that my heart is with you all.

感谢收听。我是玛丽安·兰德医生。若还未关注，请关注Instagram上的Doctor Maryann Miller。如需更多饮食与身体形象支持，请访问doctor.maryannmiller.com。

Thanks for hanging out with me. I'm doctor Maryann Land. If you're not following me already, please do so Doctor. Maryann Miller on Instagram. For further support with food, eating and body image issues, go to doctor.maryannmiller.com.

若喜欢本播客，若能关注、评分或评论，我将不胜感激，因为这能帮助更多听众。非常感谢今日收听，下次在《玛丽安·兰德医生》节目中再见。

If you enjoyed this podcast, I'd be thrilled if you gave it a follow or rated or reviewed it as it helps so many more listeners. Thank you so much for listening today. I'll see you next time in Doctor. Maryann Land.