Njira 5 Zomwe Mungapewere Kuphulika Pazakudya Zambiri

Zamkati

• Posawoneka Ndi Maganizo Ake
• Pewani Msipu
• Gawaninso Maphukusi Anu
• Chenjerani ndi Zosiyanasiyana
• Sungani Kuphika Kwanu
• Onaninso za

Ogula tcheru! Kukhala pafupi ndi "bokosi lalikulu" ogulitsa kapena malo apamwamba ngati Wal-Mart, Sam's Club, ndi Costco-kutha kukulitsa chiopsezo chanu cha kunenepa kwambiri, akuwonetsa kafukufuku watsopano wochokera ku yunivesite ya Georgia State. Kafukufuku wambiri, makamaka wochokera ku Cornell University's Food and Brand Lab, apeza kugwirizana pakati pa kusunga zakudya, kulongedza katundu wambiri, komanso kudya kwambiri. Ngakhale malo ogulitsirawa amagulitsa zinthu zambiri zathanzi komanso zachilengedwe, mutha kupitilirabe pazinthu zabwino. (Psst! Nazi Zakudya Zapamwamba Zatsopano 6 Zomwe Mungaponyere Pagalimoto Yanu.)

"Ndakhala m'masitolo akuluakulu a bokosi kwa zaka zambiri, ndipo ndimakhulupirira kwambiri ndalama," akutero Brian Wansink, Ph.D., mkulu wa labu ya Cornell. "Koma muyenera kudziikira nokha zowongolera kuti mupewe kuchita mopambanitsa." Pewani zoopsa za malo ogulitsira ambiri ndi malangizo osavuta awa.

Posawoneka Ndi Maganizo Ake

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"Mukapita kukatenga chotupitsa ndikuwona apulo limodzi kapena matumba 20 a tchipisi, mupita kukazipangira tchipisi nthawi zonse," akutero. Chifukwa chiyani? Ubongo wanu umafuna kuchotsa tchipisi ngakhalenso kutulutsa kwanu, akufotokoza.

Pofuna kuthana ndi "kupanikizika kwa masheya," Wansink amalangiza kusunga zambiri zomwe mwagula pamalo omwe simudzaziwona nthawi zonse mukapita kukadya zokhwasula-khwasula. Mwachitsanzo, ngati mutagula mabokosi asanu okhala ndi mipiringidzo yamagetsi, ikani mipiringidzo pang'ono ndikunyamula zotsalazo mchipinda chanu chapansi kapena chosungira - kwina komwe simudzawawona pokhapokha mukawayang'ana, Wansink akuwonetsa. Malangizo awa Olimbana ndi Zilakolako Za Zakudya Popanda Kupenga angathandizenso kuchepetsa ma munchies pakati pausiku.

Pewani Msipu

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Olemba kafukufuku ku Georgia State akuti ntchito zapagulu mwina zikuthandizira kukwera kwa kunenepa kwambiri. Bwanji? Ntchito zamadesiki izi zimakupangitsani kuti muzidya tsiku lonse mukuchita bizinesi. Izi zitha kukhala zowona makamaka ngati mugula mapaketi akulu azakudya zam'mabokosi akuluakulu, Wansink akuti. Ikani chikwama chapamwamba chosakaniza pa desiki yanu, ndipo mudzangoyika dzanja lanu ngati muli ndi njala kapena ayi, akutero. Yankho lake? Sanjani matumba ang'onoang'ono kunyumba kuti mubwere nawo kuntchito, a Wansink amalimbikitsa. Yesani kuponyako zakudya 31 za Grab-and-Go ku nkhomaliro yanu-zonse zilinso zosakwana 400 calories! (Kugula zotengera zakumwa zozizilitsa kukhosi kumatha kuchepetsa zinyalala, chomwe ndi chimodzi mwamaubwino ogula mochuluka poyambira.)

Gawaninso Maphukusi Anu

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Phukusi lokhala ndi jumbo limangokhala lovuta kunyumba monganso kuntchito. M'malo mwake, m'modzi mwa maphunziro a Wansink adapeza kuti anthu amadya 33 peresenti yochulukirapo-ngakhale atanena kuti chakudyacho chimakhala choyipa-chikaperekedwa kuchokera ku mbale yayikulu poyerekeza ndi yaying'ono.

Yankho lake: Tengani mbale yaying'ono kapena mbale ndikutsanulira kuchuluka kwa chotupitsa chomwe mukufuna kudya. Tsekani phukusi ndikubwezeretsanso m'manja mwanu. Mukasiya chikwama chachikulu pafupi, mumatha kuchigwira ndikubwezeretsanso mbale yanu-ngakhale simuli ndi njala.

Chenjerani ndi Zosiyanasiyana

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Kafukufuku wambiri wagwirizanitsa zosiyanasiyana ndi kudya kwambiri. Chitsanzo chimodzi: Anthu adapereka M & Ms m'mitundu 10 yosiyanasiyana adadya 43 peresenti kuposa omwe amapatsa switi m'mitundu isanu ndi iwiri yokha. (Ndizopenga makamaka mukawona kuti onse a M & Ms akulawa mofananamo.) Ngakhale malingaliro azakudya zosiyanasiyana amadya kwambiri, Wansink ndi anzawo akuti.

Zotengera: "Phukusi" la zakudya zosiyanasiyana kapena zakumwa zoziziritsa kukhosi zitha kukupangitsani kuti mudye koposa ngati mutakhala ndi njira imodzi, Wansink akuti. Chepetsani pazosiyanasiyana, kuti muchepetse kudya kwambiri, kafukufuku wake akuwonetsa.

Sungani Kuphika Kwanu

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Kukonzekera chakudya kumafuna nthawi ndi mphamvu. Ngati mugula jumbo paketi kapena ng'ombe, mutha kuphika gulu lonse ndikudyetsa zotsala masiku, Wansink akuti. Izi ndizowona makamaka ngati mukuda nkhawa kuti gawo lina la phukusi likuyenda bwino. Ndizothekanso kuti mupanga ma burgers ochulukirapo, kapena kuchuluka kwa timitengo ta nsomba - ngati mukudziwa kuti mudzakhala ndi tani yotsala mu furiji yanu.

Mutha kulingalira upangiri wa Wansink: Bwezeraninso nyama yanu kapena kugula kophika mu magawo ang'onoang'ono, akukula kwazakudya. Ngati mwagula china chathanzi ndipo mukufuna kupeza chakudya chamasana tsiku lotsatira, ndizabwino, akutero. Koma kugawa magawo kumatha kukutulutsani m'mavuto ndi nyama zamafuta kapena zakudya zina zopanda thanzi. Ngati mukuyang'ana kuti mupange chakudya chamlungu chilichonse, koma mukuvutika kuti muziyambe, Maganizo a Genius Planning Planning a Sabata Yathanzi akhoza kukuyikani panjira yoyenera.

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