Zifukwa 6 Zomwe Mumadya Mopambanitsa

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Mwadzaza chakudya chamadzulo, komabe simungathe kukana kuyitanitsa Keke Yosanjikiza ya Double Dark Chocolate ya mchere. Mumanyeketsa thumba lathunthu la tchipisi tokometsera tokometsera tokha nthawi imodzi pamene mumangokhala ndi zochepa. Kulikonse komwe mungapite, kuchokera kwa ogulitsa "bokosi lalikulu" kupita ku desiki yanu kuntchito ndi kukhitchini kunyumba, zochitika zachilengedwe zimakulimbikitsani kuti mudye zambiri kuposa zomwe mukufunikira - kapena ngakhale zomwe mukufuna.

Ochita kafukufuku akupeza mphamvu zomwe zizindikirozi zimakhudzira chizolowezi chanu chodya mopambanitsa. Ndipo simuyenera kumwa mopambanitsa kuti muonde. "Kwa ambiri aife, kusagwirizana pakati pa zomwe timadya ndi zomwe timawononga ndi ma calories 50 tsiku lililonse," akutero Brian Wansink, Ph.D., mkulu wa Food and Brand Lab komanso pulofesa wa sayansi yazakudya ndi malonda pa yunivesite ya Illinois. ku Urbana-Champaign.

"Anthu makumi asanu ndi anayi pa zana aliwonse omwe amapeza mapaundi 1 kapena 2 pachaka amatha kupitiliza kulemera kwawo ngati angodya ma calories ochepa 50 tsiku lililonse," akuwonjezera. Akangodya zochepa patsiku 100, amatha kulemera. "

Chidziwitso chimodzi champhamvu kwambiri chodyera ma calories owonjezera ndichosavuta kuti alipo. "Anthu amawona kuti ndizosatheka kukana kupezeka kwa chakudya," akutero wofufuza wosankha chakudya ku Pennsylvania State University a Barbara Rolls, Ph.D., wolemba nawo The Volumetrics Weight Control Plan (HarperTorch, 2003).

Amatchula kafukufuku yemwe anthu amapatsidwa msuzi kuchokera mumtsuko wonyenga womwe sunakhale wopanda kanthu; idadzazitsanso kuchokera ku dziwe lobisika pansi pa tebulo. Aliyense amene amadya m'mbalemo amadya msuzi wambiri kuposa masiku onse. Atauzidwa za chinyengocho, ena adabwereranso kuzinthu zawo zachizolowezi. Koma ena amangokhalira kudya, osatha kunena kuti palibe chakudya chomwe chili patsogolo pawo.

Zakudya zina zamphamvu - kaya tili ndi njala kapena ayi - zimaphatikizanso mawu, fungo, zochitika kapena nthawi zatsiku zomwe timadya, monga kumva nyanga ya nkhomaliro kuntchito, komanso malonda a chakudya ndi zakudya zochepa. mitengo. Ndipo tikangolimbikitsidwa kudya, ndizovuta kuti tileke. "Timagwira ntchito yabwino kuti tizindikire zomwe timadya, koma timakhala ndi nthawi yocheperako tikuganiza za voliyumu," akutero Wansink. "Ndizotheka kutsimikizira bwino malo omwe muli. Komabe, chofunikira ndikuzindikira kuti mumakhudzidwa ndi malo omwe mwakhala ndikusankha moyenera."

Nawa misampha isanu ndi umodzi yomwe mungakumane nayo, komanso njira zopewera.

Phokoso 1: Kukula kwachuma chilichonse

Kukula kwa chidebe chachikulu kungakupangitseni kukonzekera kapena kudya zakudya zambiri kuposa momwe mukufunira. Wansink atapatsa azimayi bokosi la spaghetti lolemera mapaundi awiri ndikuwauza kuti achotse zokwanira kuti apange chakudya chamadzulo cha awiri, adatenga zingwe 302. Popeza bokosi la mapaundi 1, adachotsa zingwe 234, pafupifupi.

Idyani mwachindunji kuchokera mu phukusi lalikulu kapena chidebe, ndipo mwina mumadya pafupifupi 25 peresenti kuposa momwe mungatengere phukusi laling'ono. Pokhapokha ngati ndi chakudya cham'mawa monga maswiti, tchipisi kapena ma popcorn: Ndiye kuti mudzadyanso 50 peresenti! Pakafukufuku wina, Wansink adapatsa anthu mwina 1- kapena 2-thumba la M & M komanso sing'anga- kapena jumbo-size tub ya popcorn. Pa avareji, adadya 112 M&M's kuchokera m'matumba a 1-pounds ndi 156 pamatumba a 2-pounds - ndipo amadya theka la popcorn, kaya machubu awo anali apakati kapena jumbo. "Chidebe chikakhala chachikulu, anthu amavutika kuwunika momwe akudya," akutero Wansink.

Yankho Gulani phukusi laling'ono. Ngati mukufuna kugula kukula kwakuchuma kwa chinthucho, sungani chakudyacho muzotengera zazing'ono malinga ndi kukula kwa chizindikirocho, makamaka ngati ndichakudya. Mukatero mudzadziwa kuchuluka komwe mukudya.

Phokoso 2: Zosavuta & kupezeka

Sungani zokhwasula-khwasula mukuwona ndi pafupi, ndipo mudzazipeza tsiku lonse. Wansink akaika maswiti chokoleti poyera pama desiki ogwira ntchito kumaofesi, amadya pafupifupi zidutswa zisanu ndi zinayi tsiku lililonse ndipo samatha kudziwa kuchuluka kwa zomwe adya. Maswiti ali m'kabati yawo ya desiki, adadya zidutswa zisanu ndi chimodzi zokha; pamene sichinali kuwonekera mapazi asanu kuchokera pa desiki, iwo anali ochepa chabe.

Rolls amasimba za kuyesa kofananako m’kafiteriya ya m’chipatala: Pamene chivundikiro chinaikidwa pa choziziritsira ayisikirimu, 3 peresenti yokha ya otengamo mbali onenepa ndi 5 peresenti ya anthu onenepa wamba anasankha ayisikilimu. Chotsekacho chitachotsedwa kuti anthu athe kuwona ayisikilimu ndikufikira mosavuta, 17 peresenti ya anthu onenepa kwambiri phunziroli ndipo 16% ya owonda adasankha. Rolls akuti: "Kaya tikufuna chakudya kapena ayi, chikayikidwa patsogolo pathu, timadya." "Ndipo ambiri aife timadya zonse."

Yankho Bisani zochitika zokopa. Osayika zakudya zopanda thanzi pomwe mutha kuziwona. Ngati mukuyenera kukhala ndi china choti mufikire mkono, pangani udzu winawake kapena timitengo ta karoti, kapena mudzaze mbale yazipatso ndikusunga pafupi.

Msampha Wachitatu: Zongoyerekeza

Anthu amazindikira magalasi ataliatali, owonda ngati okhala ndi madzi ambiri kuposa amafupikirapo, otakata, ngakhale onse atakhala ofanana. Wansink adauza anthu kuthira madzi a zipatso mumitundu yonse ya magalasi ndipo adapeza kuti amamwa pafupifupi 20 peresenti kuchokera ku magalasi opumira, ngakhale adadziwona ngati akumwa mochepa. "Maso athu amangoyang'ana kwambiri kutalika, zomwe zimatipangitsa kuti tisawone kuchuluka kwa galasi lalifupi," akufotokoza.

Yankho Ganizirani wamtali komanso wowonda. Mukamamwa zakumwa zamafuta ambiri monga msuzi wazipatso, ma smoothies kapena zakumwa zoledzeretsa, gwiritsani magalasi amtali, opapatiza. Mudzaganiza kuti mwamwa kwambiri kuposa momwe munachitira.

Msampha 4: Magawo osayendetsedwa bwino

Anthu ambiri amadya kwambiri akapatsidwa zambiri. M'modzi mwa maphunziro a Rolls, odyera odyera adapatsidwa magawo azisamba zosiyana. Atapatsidwa 52 peresenti, adya 45 peresenti. Ndipo Wansink atapatsa anthu kulawa kwamasamba mbalame zamasiku 10, adadyabe 44% kuchokera ku zidebe zazikulu kuposa zapakati. "Zigawo zingathenso kugonjetsa kukoma," akutero.

Yankho lembani zisankho zanzeru. Palibe amene adayamba kunenepa chifukwa chodya masamba ena akuluakulu a saladi. "Bola mutasankha zakudya zoyenera, simuyenera kudya pang'ono," akutero Rolls. Kuthandiza kwakukulu kwa zakudya zokhala ndi madzi ambiri, monga masamba, zipatso ndi msuzi wokometsera msuzi, zitha kupereka magawo okhutiritsa ndi ma calories ochepa.

Phokoso 5: Mitengo yazakudya zapansi

Malo odyera ambiri odyera mwachangu amapereka zabwino zambiri pamagawo apamwamba kwambiri kotero kuti mumamva ngati kupusa kuyitanitsa magawo ang'onoang'ono omwe amawononga ndalama zambiri pa calorie iliyonse. Simone French, Ph.D., katswiri wodziwa kunenepa kwambiri komanso mavuto azakudya ku University of Minnesota ku Minneapolis, anati: "Zinthu ziwiri zikawonongeka mtengo wosakwana imodzi, zikuwonekeratu kuti mitengoyo ndiyolakwika." Mmodzi mwa maphunziro ake adapeza kuti kutsitsa mtengo pazakudya zam'makina pogulitsa pang'onopang'ono monga faifi tambala kumalimbikitsa malonda kuposa kulemba zokhwasula-khwasula zamafuta ochepa. "Muyenera kukhala atcheru," akutero French. "Kulikonse komwe mungapite, mupeza ogulitsa chakudya akuchepetsa chikhumbo chanu chopanga zisankho zabwino."

Yankho Onani tsatanetsatane wanu. Dzifunseni nokha ngati kupeza ndalama zanu mu mawonekedwe a magawo aakulu n'kofunika kwambiri kuposa kukwaniritsa zolinga zanu kulemera ndi kukhala wathanzi.

Msampha 6: Zosankha zambiri

Kudya zakudya zosiyanasiyana ndibwino chifukwa kumawonjezera mwayi woti mupeze michere yonse yomwe mukufuna. Koma kusiyanasiyana kumathandizanso kudya mopambanitsa (timakonda kutopa ndi zomwe timakonda ndikusiya kudya mwachangu). Mukuyesa kumodzi, Rolls adapereka masangweji okhala ndi zodzaza zinayi zosiyana; anthu amadya gawo limodzi mwa magawo atatu kuposa momwe amachitira pamene amawapatsa masangweji okhala ndi zodzaza zomwe amakonda. Mu ina, anthu omwe amapatsidwa mitundu itatu ya pasitala adadya 15 peresenti kuposa momwe amapatsidwa mawonekedwe omwe amakonda. Ndipo Wansink adapeza kuti akamapatsa anthu M & Ms mu mitundu 10, adadya 25-30% kuposa momwe panali mitundu isanu ndi iwiri.

Anthu ambiri, Rolls akuti, amakwaniritsa chikhumbo chawo chachilengedwe cha zokometsera zosiyanasiyana ndi mawonekedwe posankha zinthu zambirimbiri -- koma zonse zomwe zimakhala zolimba (ie, zopatsa mphamvu), monga tchipisi, crackers, pretzels, ayisikilimu ndi maswiti. Ichi ndi pafupifupi mankhwala kwa kulemera.

Yankho Limbikitsani zosowa zanu zosiyanasiyana ndi zakudya zopatsa thanzi. Pangani zosiyanasiyana bwenzi lanu. “Dzizungulirani ndi zakudya zambiri zomwe zili ndi ma calorie ochepa koma zokometsera kwambiri, monga zipatso ndi ndiwo zamasamba, nyemba, soups, oatmeal ndi yogati yamafuta ochepa,” akulangiza motero Rolls. Mwachitsanzo, mudzaze mbale yanu ndi masamba a saladi ndi ndiwo zamasamba zambiri poyamba, kenaka mutenge zakudya zochepa zamphamvu monga nyama ndi cheesy casseroles. Monotony amathanso kukhala othandizana nawo: Ngati mungapatsidwe mitundu yambiri yamakeke, sankhani mtundu umodzi wokha ndipo mwina mutha kudya ma calories ochepa.

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