13 Sayenzi-Yakatsigirwa Matipi Ekumisa Kusina Pfungwa Kudya

Zvemukati

• 1. Shandisa zviyeuchidzo zvinoonekwa
• 2. Farira mapakeji madiki
• 3. Shandisa mahwendefa madiki uye magirazi akareba
• 4. Deredza zvakasiyana
• 5. Chengetedza zvimwe zvekudya kuti zvisaonekwe
• 6. Wedzera kusagadzikana kwekudya
• 7. Idya zvishoma
• 8. Sarudza shamwari dzako dzekudya zvine hungwaru
• 9. Idya zvinoenderana newachi yomukati
• 10. Chenjera 'zvekudya zvine hutano'
• 11. Usaunganidze
• 12. Kwidziridza huwandu hwechikafu
• 13. Bvisa mvura paunenge uchidya
• Chinokosha

Paavhareji, iwe unoita zvinopfuura mazana maviri sarudzo pamusoro pechikafu zuva rega rega - asi iwe unongoziva nezve chidimbu chidiki chadzo (1).

Zvimwe zvese zvinoitwa nepfungwa dzako dzisingazive uye zvinogona kutungamira mukudya zvisina musoro, izvo zvinogona kukukonzera kuti udye zvakanyanya, kukurudzira kuwedzera huremu.

Heano gumi neshanu-akatsigira matipi ekumira asina kufunga kudya.

Sally Anscombe / Getty Mifananidzo

1. Shandisa zviyeuchidzo zvinoonekwa

Maitiro masayendisiti anotenda kuti chimwe chezvikonzero chikuru chinoita kuti vanhu vadye zvakanyanya ndechekuti vanovimba nekunze kwete zvemukati kuti vasarudze kana vachinzwa nzara kana kuguta.

Nomuzvarirwo, izvi zvinogona kukutungamira kuti udye zvakanyanya kupfuura zvaunoda.

Kuti varatidze iyi poindi, vatsvagiri vakapa vatori vechikamu huwandu husingaverengeke hwemapapiro ehuku vachitarisa mutambo wemutambo wakareba.

Hafu yematafura aigara achicheneswa, apa mapfupa akasara achiunganidzwa pane mamwe matafura. Vanhu vane mapfupa pamatafura avo vakadya 34% zvishoma, kana maviri mashoma mapapiro ehuku, pane vanhu vakachenesa matafura avo ().

Kumwe kuyedza kwakashandisa ndiro dzakadzika kudzora zvishoma nezvishoma vamwe masupu evatori vechikamu pavaidya ().

Avo vaidya kubva mundiro dzisina mugumo vakadya 73% zvimwe - zvinosvika ingangoita zana nemakumi manomwe nenomwe ekuwedzera macalorie - kupfuura avo vaidya kubva mundiro dzakajairika ().

Asi, avo vakadya muto wakawanda havana kunzwa kuzara. Vazhinji zvakare vanofungidzira kuti yavo yavanodya macalorie kuti ive yakafanana neiya inodya kubva mundiro dzese dzembiro ().

Izvi zvidzidzo zviviri zvinoratidza kuti vanhu vanowanzo vimba nezvinoonekwa, senge mapfupa ehuku kana huwandu hwesobho hwasara, kusarudza kuti vaguta here kana kuti vachiri nenzara.

Kuti uite uyu musikirwo ushande mukuda kwako, chengeta humbowo hwezvaunodya pamberi pako. Mienzaniso inosanganisira mabhodhoro edoro asina chinhu awakanwa kubhayiki kana mahwendefa anoshandiswa pamakosi epamberi pane-iwe-unogona-kudya buffet.

Pfupiso Shandisa
zviyeuchidzo zvinoonekwa zvekudya uye zvinwiwa zvaunonwa kuti zvikubatsire kugara uchifunga
yakawanda sei iwe watodya kare.

2. Farira mapakeji madiki

Imwe yekunze cue iyo inogona kukukonzera kuti udye zvakanyanya saizi yekudya kwako kurongedza.

Inozivikanwa seyakakura saizi mhedzisiro, inogona kupa kune yakakosha kuwedzera uremu nekufamba kwenguva ().

Kune rimwe divi, mapakeji anosanganisira kumbomira mapoinzi anogona kubatsira kudzikisira maitiro aya, sezvo achikupa nguva yekufunga kuti woramba uchidya here.

Semuenzaniso, vatori vechikamu vanodya machipisi embatatisi kubva mugaba rePringles umo yega yega yechinomwe kana yegumi nemanai yainge yakadhayiwa tsvuku yakadya 43-65% machipisi mashoma pane avo vanodya kubva mugaba vasina machizi akadhayiwa ().

Saizvozvo, vanhu vanodya kubva muhomwe hombe ye200 M & Ms vakadya 31 mamwe makandi - 112 mamwe macalorie - kupfuura vanhu vakapihwa gumi madiki mabhegi e20 M & Ms (6).

Pfupiso Kufarira
mapakeji madiki anogona kukubatsira kudzikisa huwandu hwemacalorie aunoshandisa kumusoro
kusvika ku25% pasina kana kucherechedza.

3. Shandisa mahwendefa madiki uye magirazi akareba

Zvidzidzo zvinoratidza kuti vanhu vanowanzo kudya 92% yechikafu chavanozvishandira.

Naizvozvo, kudzikisa huwandu hwechikafu chaunozvishandira iwe pachako kunogona kuita musiyano wakakura muhuwandu hwe macalorie aunoshandisa ().

Imwe nzira yakapusa yekudzikisa chikamu saizi usingacherechedze shanduko kushandisa mahwendefa madiki uye magirazi akareba.

Imhaka yekuti mahwendefa mahombe anowanzoita kuti zvikamu zvako zvekudya zviite sezvidiki, zvichikurudzira kuti uzvishandire wega chikafu.

Kungo shandisa maplate e9.5-inch (24-cm) panzvimbo yemahwendefa e12.5-inch (32-cm) anogona kukubatsira kuti udye zvinosvika ku27% chikafu chisiri pasi ().

Pamusoro pezvo, ongororo inoratidza kuti kushandisa magirazi akareba, matete panzvimbo peupamhi, mapfupi anogona kudzikisa huwandu hwezvinwiwa zvaunozvidira kusvika pa57% (8).

Naizvozvo, sarudza yakafara, magirazi mapfupi kuti akubatsire kunwa yakawanda mvura uye yakareba, yakatetepa kuti ikubatsire kudzora doro uye zvimwe zvinwiwa zvine ma-calorie akawanda.

Pfupiso
Kutsiva mahwendefa mahombe nezvidiki uye
yakafara, magirazi mapfupi ane akareba, matete idzo nzira mbiri dziri nyore dzekudzora yako
zvikamu zvehukuru uye kudzikisira mhedzisiro yekudya usina kufunga.

4. Deredza zvakasiyana

Kutsvagurudza kunoratidza kuti kuve nemhando dzakasiyana siyana dzekudya kunogona kukutungamira kuti udye kusvika ku23% zvimwe (9).

Nyanzvi dzinoti chiitiko ichi "kugutswa kwekunzwa." Pfungwa yakakosha ndeyekuti pfungwa dzako dzinowanzoita chiveve mushure mekunge waburitswa mukukurudzira kwakafanana kakawanda - semuenzaniso, zvinwiwa zvakafanana (10).

Kuve nemavara akasiyana siyana muchikafu chimwe chete kunogona kunonoka kugwinha kwechisikigo, kuchimanikidza kuti udye zvimwe.

Kungotenda chete kuti pane zvakawanda zvakasiyana zvinogona kukunyengera iwe. Vatsvagiri vakaona kuti vatori vechikamu vakapihwa ndiro ine mavara gumi eM & Ms vakadya makandi makumi mana nemakumi mana kupfuura aya akapihwa mbiya ine 7 mavara, kunyangwe vese M & Ms vachiravira zvakafanana (11).

Kuti uite satiety-yakatarwa satiety ikushandire iwe, edza kudzora sarudzo dzako. Semuenzaniso, tora maviri chete anofadza kamwechete panguva yemabiko e cocktail uye unamatira kurodha izvo zvakafanana zvinwiwa manheru.

Ramba uchifunga kuti izvi zvinonyanya kushanda kune zvihwitsi uye zvisina kudya chikafu. Kudya zvakasiyana siyana zvine hutano chikafu, senge michero, miriwo, uye nzungu, zvinobatsira kune hutano hwako.

Pfupiso
Kuderedza zvakasiyana siyana zvekudya zvinonaka, mavara,
uye magadzirirwo aunoratidzwa anobatsira kudzivirira iwe kubva pakudya zvimwe zvisina kudya
kupfuura zvinoda muviri wako.

5. Chengetedza zvimwe zvekudya kuti zvisaonekwe

Vatsvakurudzi vanotaura kuti chirevo chakakurumbira, "kunze kwekuona, kunze kwepfungwa" chinonyanya kushanda pakudya zvisina musoro.

Kuenzanisira iyi poindi, kumwe kuongorora kwakapa vanyori Hershey's maKiss mumabhodhoro akavharika angave akajeka, saka ivo vaigona kuona zviwitsi, kana kusimba, saka vaisakwanisa.

Idzo dzakapihwa mbiya dzakajeka dzakavhura ivo kuti vatore maswiti 71% kazhinji, vachidya yakawedzera mazana manomwe makumi manomwe emakori pazuva, paavhareji ().

Masayendisiti anotenda kuti kuona chikafu kunokusundira iwe kuti uzive kuti wodya here. Kuzviona kakawanda kunowedzera mikana yaunosarudza kudya chikafu.

Ita kuti basa iri ribatsire iwe nekuvanza zvinoidza kubata, uku uchichengeta chikafu chine hutano uye chinovaka muviri chichioneka.

Pfupiso
Ramba uchiedza kubata kunobata kunze kwekuona kudzivirira
iwe kubva pakuzvidya zvisina musoro. Kune rimwe divi, chengetedza chikafu chine hutano chioneke
kana nzara ikarova.

6. Wedzera kusagadzikana kwekudya

Basa rakawanda parinodiwa kuti udye chikafu, pashoma pacho iwe uchafanira kuchidya.

Mune kumwe kuongorora, vanyori vakapihwa yakajeka ndiro dzemakemikari dzakaiswa munzvimbo nhatu dzakasiyana dzakakomberedza hofisi: padhesiki, mudhirowa redhikisi, kana mamita matanhatu (1.8 metres) kure nedhesiki.

Vatori vechikamu vakadya avhareji e9 makandi pazuva apo mbiya yakanga iri padhesiki, 6 kana iyo ndiro yaive mudhirowa, uye 4 kana vaifanira kufamba kuenda kukombi ().

Pavakabvunzwa kuti sei vakaguma vachidya zvishoma apo ndiro dzaiiswa kure kure, vatori vechikamu vakati iyo yekuwedzera nzvimbo yakavapa nguva yekufunga kaviri pamusoro pekuti vainyatsoda zvihwitsi.

Ita basa iri kwauri nekunhonga zvidyiwa zvinoda rimwe basa rekuwedzera kana nekuchengeta zvekudya zvidiki zvisina chikafu pasingasvikike.

Zvirinani zvakadaro, iva netsika yekusevha zvese zvekudya pamahwendefa uye nekudya chete wakagara patafura yekubikira.

Izvi zvinokanganisa zvinogona kunge zviri izvo zvaunoda kuti uzvichengetedze kubva mukusadya zvisina njere kubva mukushushikana kana uchigadzirira kudya kwemanheru.

Pfupiso Tora
mukana wekudya. Kuwedzera mamwe matanho kunokutendera kuti utore a
kudya zvisina musoro kuita sarudzo, uchideredza mukana we
kunyanyisa.

7. Idya zvishoma

Vanononoka vanodya vanowanzodya zvishoma, vanonzwa kuzara, uye kuyera chikafu chavo sechinonakidza kupfuura vanokurumidza kudya ().

Masayendisiti anotenda kuti kutora kanokwana maminetsi makumi maviri kusvika kumakumi matatu kuti upedze kudya kunopa nguva yakawanda yemuviri wako kuburitsa mahormone anosimudzira manzwiro ekuzara ().

Iyo yekuwedzera nguva zvakare inobvumidza yako uropi kuti uone kuti iwe wakadya zvakakwana usati wasvika kune iyo yechipiri kushumira ().

Kudya neruoko rwako rusina simba kana kushandisa zvidimbu panzvimbo peforogo inzira mbiri dziri nyore dzokuderedza kudya kwako nekumhanya uye kuita kuti chipenga ichi chikushandire. Kutsenga kakawanda kunogona kubatsira zvakare.

Pfupiso Kunonoka
pasi yako yekumhanyisa kumhanya inzira iri nyore yekushandisa mashoma macalorie uye unakirwe neyako
kudya kwakawanda.

8. Sarudza shamwari dzako dzekudya zvine hungwaru

Kudya nemumwe munhu mumwe chete kunogona kukumanikidza kuti udye kusvika makumi matatu nezvishanu% kupfuura kana uchidya wega. Kudya neboka re7 kana kupfuura kunogona kuwedzera kuwedzera huwandu hwaunodya ne96% (,).

Masayendisiti anotenda kuti izvi zvinonyanya kuitika kana iwe uchidya nemhuri kana neshamwari, sezvo ichiwedzera nguva yaunoshandisa kudya, zvichienzaniswa neapo iwe uchidya wega.

Iyo yekuwedzera tafura nguva inogona kukusundira iwe kuti usafunga zvisina kufanira zvakasara mundiro apo vamwe vese veboka vanopedzisa kudya kwavo. Izvo zvinogona zvakare kukukurudzira iwe kuti udye dhizeti iwe yawaisazoita ().

Kugara padyo nevanononoka kudya kana vanhu vanowanzo dya zvishoma pane zvaunogona kushandira iwe, zvichikukurudzira kuti udye zvishoma kana zvishoma zvishoma ().

Dzimwe nzira dzekurwisa izvi dzinosanganisira kusarudza pamberi pekuwanda kwekudya kwako kwaunoda kushandisa kana kukumbira sevha kuti ibvise ndiro yako kana uchinge wapedza kudya.

Pfupiso Rini
kudya mumapoka, gara padhuze nevanhu vanodya zvishoma kana kunonoka kupfuura iwe.
Izvi zvinogona kubatsira kudzivirira kunyanyisa.

9. Idya zvinoenderana newachi yomukati

Kuvimba nezvekunze zvimiro senge nguva yezuva yekuona yako huwandu hwenzara kunogona kukutungamira kuti uwedzere kudya.

Chidzidzo chakaratidza pfungwa iyi nekuzviparadzanisa nevatori vechikamu mukamuri isina mawindo ine wachi seidzo nguva yavo chete. Wachi iyi yakazodzorwa pakagadzirwa kuti imhanye nekukurumidza.

Vatsvaguriri vakaona kuti avo vaivimba neawa kuti vazive nguva yekudya vakapedzisira vachidya kakawanda kupfuura avo vaivimba nemukati nzara zviratidzo (20).

Sezvineiwo, zvakajairika-huremu vatori vechikamu vaive nemikana shoma yekuvimba newachi kuti vaone kana yaive nguva yekudya (,).

Kana iwe uchinetseka kupatsanura panyama kubva kune nzara yepfungwa, zvibvunze kana iwe ungango nyore kudya apuro.

Rangarira, nzara chaiyo haisarure pakati pezvikafu.

Chimwe chiratidzo chekutaurira kwenzara yepfungwa chiri kuda chimwe chinhu chakatarwa, senge sandwich yeBLT. Kushuvira kwechimwe chikafu hazviite kuratidza nzara chaiyo.

Pfupiso Vimba
pane zvemukati nzara pane zvekunze kudzikisira mukana
yekudya zvinopfuura zvinoda muviri wako.

10. Chenjera 'zvekudya zvine hutano'

Kutenda kushambadziro kwehungwaru, kunyangwe chikafu chakanzi chine hutano chinogona kusunda vamwe vanhu kuti vadye zvisina njere.

Mavara ane "mafuta mashoma" ndiwo muenzaniso wakanaka, sezvo chikafu chine mafuta mashoma chisiri chemakoriori. Semuenzaniso, yakaderera-mafuta granola kazhinji inongova ne10% mashoma macalorie pane akajairwa-mafuta granola.

Zvakadaro, vatori vechikamu vekudzidza vakapihwa granola yakanzi "yakaderera-mafuta" vakapedzisira vadya 49% yakawanda granola kupfuura avo vakapihwa anowanzo kunzi granola (22).

Chimwe chidzidzo chakafananidza kudya kwekoriori kubva kuSwayway naMcDonald's. Avo vaidya paSubway vakadya 34% mamwe macalorie kupfuura zvavaifunga ivo, nepo avo vaidya kuMcDonald's vakadya 25% kupfuura zvavaifunga (23).

Uyezve, vaongorori vakaona kuti veSwayway diners vaiwanzozvipa mubayiro nekuda kwesarudzo yavo yekufungidzira ine hutano nekuodha machipisi kana makuki nechikafu chavo (23).

Iyi tsika yekudya zvisina tsarukano kudya kunoonekwa sekune hutano, kana kuvaripa kuburikidza nekuva nedivi rechimwe chinhu chisina hutano, inozivikanwa se "halo yehutano" ().

Bvisa pachena mhedzisiro yeiyo halo yehutano nekutora zvinhu zvichibva pazvinhu zvavo kwete zvido zvehutano.

Zvakare, yeuka kutarisisa kune zvakasarudzika zvinhu zvaunosarudza.

Pfupiso Kwete
Zvese zvekudya zvakanyorwa sehutano zvakakunakira iwe. Tarisa pane zvinoshandiswa kwete pane
zvirevo zvehutano. Zvakare, dzivisa kunhonga mativi asina hutano kuti uperekedze hutano hwako
kudya.

11. Usaunganidze

Kutsvagurudza kwakaratidza kuti kutenga muhuwandu uye kuunganidza zvekudya kunogona kukusundira iwe kuti udye zvimwe.

Chidzidzo chakaongorora izvi nekupa boka revadzidzi vekoreji vehuremu vane mavhiki mana ezvikafu. Vamwe vakagamuchira huwandu hwakawanda hwezvikafu zvishoma, nepo vamwe vakagamuchira zvakapetwa huwandu hwacho.

Vatori vechikamu vakagamuchira huwandu hwakapetwa vakadya makumi masere nemasere muzana macalorie kubva kuzvinwiwa pasvondo kupfuura avo vakagamuchira huwandu hwacho ().

Dzivisa kuwira nekuda kweizvi nekutenga chete izvo zvinodiwa uye kuyedza kusatenga zvekudya zvekunwa zvezviitiko zvenguva yemberi kana kushanya kusingatarisirwe.

Chekupedzisira, kana iwe uchifanira kunyatso chengeta zvinhu, ita shuwa yekuchengetedza izvo zvekuwedzera zvinhu kunze kwekuona.

Pfupiso Kuunganidza
chikafu chinowedzera mukana wako wekudya zvakanyanya. Pane kudaro, pinda mutsika ye
kutenga chete izvo zvinodiwa pavhiki.

12. Kwidziridza huwandu hwechikafu

Kudya huwandu hwakawanda hwechikafu kunonyengera uropi hwako mukufunga kuti wakadya macalorie mazhinji, uchibatsira kudzikisira mukana wekudya zvakanyanya uye kuwedzera huremu.

Vatsvaguriri vakaongorora izvi nekushandira vatori vechikamu maviri ma smoothies akafanana mune macalorie. Nekudaro, imwe yaive nemweya wakawedzerwa kwairi. Avo vakanwa iyo yakakura-vhoriyamu smoothie vakanzwa kuzere uye vakadya 12% zvishoma pakudya kwavo kunotevera ().

Nzira iri nyore yekuwedzera vhoriyamu kuzvikafu zvako usinga wedzere koriori zvemukati ndeyekutora yakakwira-fiber chikafu chine yakaderera koriori kuwanda, senge miriwo.

Imhaka yekuti imwe fiber uye mvura inowedzera vhoriyamu, iyo inotambanudza dumbu rako, ichikubatsira kuti unzwe zvizere (27).

Fiber zvakare inobatsira kudzora mwero wekurasa mudumbu rako uye inogona kunyange kukurudzira kuburitswa kwemahormone anoita kuti unzwe kugutsikana (27,,, 30).

Mutemo wakanaka wechigunwe kuwedzera huwandu hwechikafu ndeyekuzadza hafu yeplate yako nemiriwo pakudya kwoga kwoga.

Pfupiso Yakakwira-vhoriyamu
chikafu chinobatsira kuti unzwe kuguta uye kudzikira kudya kwekudya pakudya kunotevera. Kudya
fiber-zvakapfuma zvekudya inzira iri nyore yekuita izvi.

13. Bvisa mvura paunenge uchidya

Kudya iwe uchinge wakatsauswa kunogona kukutungamira kuti udye nekukurumidza, kunzwa kushoma, uye nekufunga zvisina tsarukano.

Kunyangwe izvi zviri kuona TV, kuteerera redhiyo, kana kutamba mutambo wecomputer, mhando yekuvhiringidzika inoita senge haina basa zvakanyanya (,,, 34).

Semuenzaniso, vanhu vachiona terevhizheni pavanenge vachidya chikafu chavo vakadya 36% imwe pizza uye 71% yakawanda macaroni uye chizi ().

Uyezve, zvinoita sekunge iyo yakareba show, zvakanyanya chikafu iwe chaungangodya. Imwe ongororo yakaratidza kuti vatori vechikamu vanoona showo yemaminetsi makumi matanhatu vakadya makumi mapfumbamwe muzana ezviuru popcorn pane avo vanofarira 30-miniti show ().

Sezvineiwo, mhedzisiro iyi inoita kunge inoshanda kune zvekudya zvinovaka muviri pamwe nezvikafu zvisina kudya sezvo vatori vechikamu vakatarisa iyo yakareba show zvakare vakadya 11% mamwe makarotsi ().

Kurebesa kwenguva refu kunowedzera nguva yawapedza uchidya, zvichiita kuti uwedzere kudya. Uye zvakare, kudya uchinge wakavhiringidzika kunogona kukonzera kuti ukanganwe kuwanda kwawadya, zvichitungamira pakudya zvakanyanya mushure mezuva.

Chokwadi, kumwe kuongorora kwakaratidza kuti vatori vechikamu vaitamba mutambo wecomputer pavanenge vachidya masikati vakanzwa kushomeka uye kunwiwa pamabhisikiti akawandisa zvakapetwa kaviri zvakapetwa maminitsi makumi matatu, zvichienzaniswa nevamwe vavo vasina kutsauswa ().

Nekuisa foni yako kure, kudzima TV, uye kutarisisa panzvimbo yemavara uye zvinwiwa zvechikafu chako, unokasira kurega kudya usina kufunga uye unogona kunakirwa nekudya kwako nenzira ine pfungwa.

Pfupiso Kudya
usingashandise TV yako, komputa, kana smartphone zvinogona kubatsira kudzikisa huwandu hwe
chikafu muviri wako unoda kunzwa kuguta uye kugutsikana.

Chinokosha

Kuchinjika kubva pakushaya njere kuenda mukufunga kwekudya, edza mamwe matipi akareruka pamusoro.

Mukuita kudaro, iwe unogona kuvandudza hutano hwako hwese uye kunyange kurasikirwa uremu nenzira iyo inonzwa nyore uye inogona kuchengetwa pamusoro penguva refu.

Kuti uwane mhinduro dzakanakisa, sarudza matatu chete emazano aya uye tarisa kuashandise zvakaringana kwemazuva makumi matanhatu nematanhatu - nguva yepakati inotora kugadzira tsika (38).