--- title: "學會「正念飲食」　51歲護理長3個月腰瘦11公分 - FoodNo1.com" description: "51歲女性工作壓力大，體脂率34.7％、膽固醇272 mg/dl均已超標，且有嚴重掉髮困擾。後經由「正念飲食體重管理」課程，不僅體重回到15年前的體重，腰圍更瘦下11公分，掉髮、膽固醇問題亦有改善。為什麼吃，比吃什麼、怎麼吃更重要「正念飲食」..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3514-51311.html" date: "2026-06-14T15:36:21+00:00" language: "zh-TW" --- # 學會「正念飲食」 51歲護理長3個月腰瘦11公分 No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年五09日 點擊數: 2743 ![圖片: 正念飲食首度引進台灣　體重管理有新解](https://www.foodno1.com/images/obhealthno1/2017-05/7473fb0e74.jpeg "圖片:正念飲食首度引進台灣　體重管理有新解") 51歲護理長工作壓力大，週末最愛吃高熱量「早午餐」犒賞自己，一年來健康亮紅燈，體脂率34.7％、膽固醇272 mg/dl均已超標，且有嚴重掉髮困擾。後經由「正念飲食體重管理」課程，不僅體重回到15年前的體重，腰圍更瘦下11公分，掉髮、膽固醇問題亦有改善。 #### 為什麼吃，比吃什麼、怎麼吃更重要 **「正念飲食」（MB-EAT）**是目前全球最受矚目的前瞻性飲食法，強調可以不放棄自己喜愛的食物，也不用跟體重掙扎，就能輕鬆享瘦，亦能改善糖尿病等疾病！正念飲食覺知訓練創始人、印第安納州立大學博士珍‧克里斯特勒的研究發現：「覺察自己為什麼吃，比吃什麼、怎麼吃更重要。」 亞洲首位取得正念飲食覺知訓練師執照的家醫科顏佐樺醫師，率先將正念飲食覺知訓練觀念引進台灣，藉由覺知練習與正確健康觀念的培養，協助民眾找出合適的進食模式，並應用在體重管理領域。以「低精緻醣+優質蛋白+高纖」的概念設計課程，輔以營養知識、運動等元素，減重成效卓越。 一家企業首度與開業診所合作在公司內部開設「正念飲食體重管理班」，針對BMI數值大於24 （已達肥胖標準）或符合已被確診之第二型糖尿病／高血壓／高血脂症，或任有一項代謝症候群危險因子者進行收案，收案人數共11位女性學員。 在為期8週由醫師與營養師共同指導的專業課程中，每位學員平均瘦下5公斤，體脂平均降3.8％，更有人因此改善膽固醇、血糖等健康數值。此外，全員生理症狀的不適感，經由MSQ 問卷的自我評測結果中發現，均從原本的中或重度不適降低為輕度，身體變得更輕盈健康，心理的焦慮感也同步改善。 #### 學會正念吃 享受與食物的新關係 減重民眾經常在「能吃什麼」、「不能吃什麼」的飲食限制中掙扎，導致減重過程經常伴隨著焦慮與壓抑。顏佐樺醫師表示，民眾只要學會正念吃，就能逐步停止盲目自動化的進食模式，放下執著與自我批評，自然能享受健康食物的美味，並且深刻體會身體變健康的過程，找到身體和健康之間的新平衡。 - [ 蒸煮 ](https://www.foodno1.com/component/tags/tag/%E8%92%B8%E7%85%AE.html) - [ 沙律 ](https://www.foodno1.com/component/tags/tag/%E6%B2%99%E5%BE%8B.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 西式雞 ](https://www.foodno1.com/component/tags/tag/%E8%A5%BF%E5%BC%8F%E9%9B%9E.html) - [ 甜酸菜 ](https://www.foodno1.com/component/tags/tag/%E7%94%9C%E9%85%B8%E8%8F%9C.html) - [ 炒蝦 ](https://www.foodno1.com/component/tags/tag/%E7%82%92%E8%9D%A6.html) - [ 易煮菜 ](https://www.foodno1.com/component/tags/tag/%E6%98%93%E7%85%AE%E8%8F%9C.html) - [ 榆耳 ](https://www.foodno1.com/component/tags/tag/%E6%A6%86%E8%80%B3.html) - [ 合桃 ](https://www.foodno1.com/component/tags/tag/%E5%90%88%E6%A1%83.html) - [ 潤肺滋補 ](https://www.foodno1.com/component/tags/tag/%E6%BD%A4%E8%82%BA%E6%BB%8B%E8%A3%9C.html) - [ 團年飯, ](https://www.foodno1.com/component/tags/tag/%E5%9C%98%E5%B9%B4%E9%A3%AF,.html) - [ 紅豆沙 ](https://www.foodno1.com/component/tags/tag/%E7%B4%85%E8%B1%86%E6%B2%99.html) - [ 賀年糕點 ](https://www.foodno1.com/component/tags/tag/%E8%B3%80%E5%B9%B4%E7%B3%95%E9%BB%9E.html) - [ 馬蹄糕 ](https://www.foodno1.com/component/tags/tag/%E9%A6%AC%E8%B9%84%E7%B3%95.html) - [ 甜品, ](https://www.foodno1.com/component/tags/tag/%E7%94%9C%E5%93%81,.html) - [ 步步高陞 ](https://www.foodno1.com/component/tags/tag/%E6%AD%A5%E6%AD%A5%E9%AB%98%E9%99%9E.html) - [ 撈起 ](https://www.foodno1.com/component/tags/tag/%E6%92%88%E8%B5%B7.html) - [ 七彩蔬菜 ](https://www.foodno1.com/component/tags/tag/%E4%B8%83%E5%BD%A9%E8%94%AC%E8%8F%9C.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3514-51311.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. 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