Momwe Mungakonzekerere Kakhitchini Yanu Kuti Muchepetse Kunenepa

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Mukanakhala kuti mumaganizira zinthu zonse kukhitchini kwanu zomwe zingakupangitseni kunenepa kwambiri, mwina mumaloza maswiti anu m'chipinda chodyera kapena katoni yodyedwa theka la ayisikilimu mufiriji. Koma chowopsa chenichenicho chikhoza kukhala china chobisika kwambiri: Kafukufuku watsopano akuwonetsa kuti momwe mumakonzera ma counters anu, zovala zanu, ndi makabati anu zimatha kuyambitsa chilakolako chanu, ndipo pamapeto pake, m'chiuno mwanu. Nkhani yabwino: Simusowa kukonzanso kakhitchini yonse kuti muchepetse. Yesani malangizowa okonzekereratu kuti muchepetse kunenepa. (Kenako, werengani pazosintha za 12 zazing'ono za akatswiri pazakudya zanu.)

1.Chotsani malo anu ogulitsa. Kwezani dzanja lanu ngati muli ndi vuto losunga chakudya pa matebulo anu (chifukwa mudzangochichotsa mu kabati mawa, sichoncho?). Nachi chifukwa chobwezera chakudyacho m’nkhokwe: Azimayi amene anasiya bokosi la phala la kadzutsa pamakoma awo ankalemera mapaundi 20 kuposa amene sanasiye; Amayi omwe amadula soda pamakontena awo anali olemera mapaundi 24 mpaka 26, malinga ndi kafukufuku wama khitchini oposa 200 Lembani Zaumoyo Phunziro ndi Khalidwe. "Zimatengera kuti mumadya zomwe mukuwona," adatero wolemba kafukufuku wotsogolera Brian Wansink, mkulu wa Cornell Food and Brand Lab. "Ngakhale ndi china chake chomwe chimawoneka kuti ndi chopatsa thanzi ngati phala, ngati mumadya pang'ono nthawi iliyonse mukamadutsa, ma calories amawonjezera." Zilingalireni mosawona, kunja kwa malingaliro.

2.Chenjerani ndi zida zakhitchini zokongola. Kuyang'ana zida zopangira kukhitchini kumabweretsa zisankho zambiri, malinga ndi kafukufuku mu Jofnal of Kafukufuku Wogula. Ophunzira omwe amagwiritsa ntchito ice cream scooper yooneka ngati chidole adapeza ayisikilimu wochuluka ndi 22 peresenti kuposa omwe amagwiritsa ntchito scooper wamba. "Zosewerera zomwe timasewera zimatipangitsa kuti tisamagwetse mphwayi, motero timakonda kufunafuna zopindulitsa monga zakudya zopatsa thanzi," akufotokoza wolemba nawo wolemba Maura Scott, Ph.D., pulofesa wothandizira wotsatsa ku Florida State University. Ngati katundu wanyumba ndiwokongola kwambiri kuti angatsutsane naye, limbikitsani kudzipereka m'malo athanzi, a Scott akutero. Pitani ku zokongoletsera zokongola za saladi kapena botolo lamadzi lokhala ndi polka kuti mukugwiritse ntchito. (Tinayamba ndi Cool New Cookware Kuti Musinthe Khitchini Yanu.)

3. Ikani zakudya zopatsa thanzi m'malo omwe amakumenyani pankhope panu. Zoonadi, pali masiku omwe mungayende mtunda wa makilomita 10 kuti mutenge chokoleti, koma nthawi zambiri timakonzedwa kuti tidye zomwe zili zosavuta. Amayi omwe amayenda mapazi asanu ndi limodzi kuti akapeze chokoleti adadya theka la chokoleti kuposa omwe anali ndi maswiti patsogolo pawo, malinga ndi kafukufuku wochokera ku University of Cornell. Nkhani yabwino: "Zomwezo ndizowona pazakudya zopatsa thanzi monga zipatso kapena ndiwo zamasamba-ndikosavuta, ndizotheka kuti muzidya," Wansink akuti. Kuti mukonzenso bwino, ikani masamba odulidwa kale m'firiji yanu, sungani zokhwasula-khwasula zathanzi monga chinthu choyamba chomwe mukuwona m'chipinda chanu, kapena ikani mbale ya zipatso patebulo lanu lakukhitchini. Kenako, bisani zinthu zosafunikira (tikukuyang'anani, bokosi la Oreos) m'mashelefu apamwamba kwambiri kapena malo akutali kwambiri a firiji yanu (ganizirani: ayisikilimu kuseri kwa matumba a nandolo wachisanu).

4.Onetsani chakudya chanu chamadzulo. Mumadziwa kale kuti kudya tinthu tating'onoting'ono ndi njira yabwino yochepetsera thupi, koma kudya zakudya zing'onozing'ono kumapangitsa kuti zikhale zosavuta kuti musamadye chakudya choyenera. M'malo mwake, anthu omwe amagwiritsa ntchito mbale za 7-inchi (mozungulira kukula kwa mbale ya saladi) adadya 22% yocheperako poyerekeza ndi omwe amagwiritsa ntchito mbale ya chakudya chamasentimita 10, malinga ndi kafukufuku ku Zolemba za Federation of American Societies for Experimental Biology. Ngakhale akatswiri azakudya omwe amagwiritsa ntchito mbale zazikulu amatumikiranso ndikudya 31 ayisikilimu kuposa omwe amagwiritsa ntchito mbale zing'onozing'ono. Nthawi ina mukatsitsa chotsuka chotsuka mbale, ikani mbale ndi mbale zing'onozing'ono pakashelefu kanu mu kabati yanu; stash supersize iwo patali. (Ndipo yonjezerani izi Infographic of Serving Sizes pazakudya zanu zopatsa thanzi.)

5.Gwiritsani ntchito magalasi a champagne m'malo mogwas. Nali lingaliro lomwe titha kulowa nalo: Dulani zitoliro za shampeni kuti muchepetse kuchuluka komwe mumadya muzakudya zamadzimadzi. Ogulitsa mowa anatsanulira 30 peresenti yowonjezera mu tumblers kuposa m'magalasi a highball, malinga ndi kafukufuku wochokera ku National Institute of Health. Popeza lingaliro ili limatha kumasulira ku chakumwa chilichonse chomwe chimapereka zopatsa mphamvu, gwiritsani ntchito zitoliro kapena magalasi a highball pazakumwa zokhala ndi ma calorie, ndikuyika ziwiya pafupi ndi madzi ozizira anu.

6.Pangani fayilo yachizunguliroizo zimachepetsa wanunjala. Kuwala kocheperako ndi nyimbo zotsika siziyenera kusungidwa pamasiku amasiku okha. Pamene kuyatsa ndi nyimbo zidafewa, odyera adadya ma calories ochepa komanso amasangalalanso ndi chakudya chawo kuposa momwe amadya ndi kuyatsa kovuta komanso nyimbo zaphokoso, malinga ndi kafukufuku wochokera ku Yunivesite ya Cornell. Bwezerani zokongoletsera zapanyumba popita kuyatsa kosangalatsa ndikukhazikitsa Pandora pamalo okwerera. Utoto ukhoza kukupangitsani kukhala ochepa. Onjezani splashes of red-dishtowels, plates, whatever!-kukhitchini yanu. Anthu amadya 50 peresenti yocheperako tchipisi ta chokoleti pomwe adatumizidwa pa mbale yofiyira poyerekeza ndi yabuluu kapena yoyera, adapeza kafukufuku m'magaziniyi. Zowonjezera.

7.Pangani stovetop yanu kukhala yanukutumikira-siteshoni. Ngati mumakonda kudya chakudya patebulo pakhitchini, dziwani izi: Amuna ndi akazi adya makilogalamu 20 pocheperapo chakudya chikapatsidwa kuchokera kumtunda osati patebulo lawo, kafukufuku wina adapeza. Chepetsani zopatsa mphamvu zambiri posinthanitsa spoons zanu zotumikira nthawi zonse-mudzadya pang'ono ndi 15 peresenti, malinga ndi kafukufuku wochokera ku yunivesite ya Cornell. (PS Dziwani momwe Mungathetsere Zolakalaka Padziko Lonse.)

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