6 Zvikonzero Zvaunodya Zvakanyanya

Zvemukati

• Ongororo ye

Iwe wakafutirwa kubva pakudya kwemanheru, asi haugone kuramba kuraira Kaviri Rima Chocolate Two-Layer Cake ye dessert. Iwe unodya bhegi rese rebarbecue-yakavhenganiswa mbatatisi machipisi panguva imwe chete apo iwe wainzwa kunge uine mashoma chete. Kwese kwaunoenda, kubva ku "hombe bhokisi" vatengesi kuenda kune rako tafura kubasa nekicheni kumba, zvimiro zvezvakatipoteredza zvinokukurudzira kuti udye zvakanyanya kupfuura zvaunoda - kana kutoda.

Vatsvaguri vari kuona kuti zvine simba zvakadii ma cue aya pane yako tsika yekudyisa. Uye iwe haufanirwe kunwa zvakanyanya kuti uwedzere uremu. "Kune vazhinji vedu, kusaenzana pakati pesimba redu rekushandisa pamwe nemari yatinoshandisa ingori ma50 macalorie zuva nezuva," anodaro Brian Wansink, Ph.D., director weFood neBrand Lab uye purofesa wesainzi yezvehutano uye kushambadzira paUniversity yeIllinois. kuUrbana-Champaign.

"Zvikamu makumi mapfumbamwe kubva muzana zvevanhu vari kuwana 1 kana 2 pounds pagore vanogona kuchengetedza uremu hwavo huripo kana vakadya 50 mashoma macalories zuva rega rega," anowedzera. Kana vaidya zvishoma zvishoma pazuva, vaizoonda."

Iyo imwe chete ine simba cue yekushandisa mamwe macalorie ichokwadi chiri nyore kuti ivo varipo. "Vanhu vanoona zvisingaite kuramba chikafu chiripo," anodaro Pennsylvania State University muongorori wekusarudza chikafu Barbara Rolls, Ph.D., munyori-mubatanidzwa we The Volumetrics Weight-Control Plan (HarperTorch, 2003).

Iye anonongedzera chidzidzo umo vanhu vakapihwa muto kubva mundiro yekunyepedzera iyo isina kuzova isina chinhu; yakazadza yega kubva mudziva rakavanzwa pasi petafura. Wese munhu aidya kubva mundiro aidya zvinopfuura zvakawandisa chikamu chavo chemuto. Pavakaudzwa nezve hunyengeri, vamwe vakadzokera kune zvavo zvakajairwa zvikamu. Asi vamwe vakangoramba vachidya, vachitadza kuramba chikafu chaiva pamberi pavo chaipo.

Zvimwe zvekudya zvine simba - tingave tine nzara kana kwete - zvinosanganisira chero ruzha, hwema, zviitiko kana nguva dzezuva dzatinoshamwaridzana nekudya, senge kunzwa runyanga-rori runyanga kubasa, pamwe nekushambadzira kwekudya uye chikafu chakaderera mitengo. Uye kana tangokurudzirwa kuti titore, zvinonetsa kumira. "Tinoita basa rakanaka rekuziva zvatinodya, asi tinopedza nguva shoma tichifunga nezvehuwandu," anodaro Wansink. "Izvo zvinokwanisika kuratidza-zvakaringana nharaunda yako, hazvo. Chakakosha ndechekuti uzive kuti unofurirwa nenzvimbo yaunogara wosarudza saizvozvo."

Heano nhanhatu dzematambudziko akajairika aungangosangana nawo, pamwe chete nenzira dzekuadzivisa.

Pitfall 1: Economy-saizi chero chinhu

Saizi yemidziyo mikuru inogona kukuita kuti ugadzirire kana kudya chikafu chakawanda kupfuura chaunoda. Wansink paakapa vakadzi 2-pound bhokisi respaghetti uye akavaudza kuti vabvise zvakakwana kuti vagadzire kudya kwemanheru kwevaviri, vakaburitsa avhareji ye302 tambo. Vakapihwa 1-pondo bhokisi, ivo vakabvisa chete 234 tambo, paavhareji.

Idya zvakananga kubva muhombe hombe kana mudziyo, uye iwe ungangodaro unodya ingangoita makumi maviri neshanu muzana kupfuura zvaungaita kubva kudiki package. Kunze kwekunge chiri chikafu chekudya senge zvihwitsi, machipisi kana popcorn: Ipapo iwe ungangodya 50 muzana yakawanda! Mune kumwe kuongorora, Wansink yakapa vanhu kungava 1- kana 2-pondo bhegi reM & M uye ingave iri yepakati- kana jumbo-saizi tabhu yepopcorn. Paavhareji, vakadya 112 M&M's kubva kumabhegi 1-pondo uye 156 kubva kumabhegi maviri-paundi - uye vakadya hafu yemapopcorn avo, angave matabhu avo ari epakati kana jumbo. "Kana mudziyo wakakura, vanhu vanonetseka kuongorora kuti vari kudya zvakadii," anodaro Wansink.

Solution Tenga mapakeji madiki. Kana iwe uchida kutenga hukuru hwakakura hwehupfumi hwechigadzirwa, isa zvekare chikafu mumidziyo yakakura-chikamu zvichienderana nesaizi yekushandira saizi, kunyanya kana chiri chikafu chekudya. Nenzira iyoyo unoziva kuti uri kudya zvakadii.

Pitfall 2: Zviri nyore & kuwanikwa

Chengetedza zvinwiwa mumeso uye pedyo, uye iwe unovasvikira kwavari zuva rese. Wansink paakaisa macandi echokoreti pachena pamatafura evashandi vemuhofisi, ivo vakadya avhareji yezvimedu zvipfumbamwe zuva rega rega uye vaitadza kurasikirwa nehungwaru hwavainge vadya. Candy apo yaive mudhirowa ravo, ivo vakadya zvidimbu zvitanhatu chete; payakange isingaonekwe nemamita matanhatu kubva padhesiki, ivo vakaenzana mana chete.

Rolls anotaura nezvorumwe rudzi rwokuedza rwakafanana mune imwe nzvimbo yokudyira yechipatara: Apo chivharo chaichengetwa painotonhorera yeaizikirimu, 3 muzana bedzi yevaitora rutivi vakafutisa uye 5 muzana yevasingaremekedzwi vakasarudza aizikirimu. Pakabviswa muvharo kuti vanhu vaone ice cream uye vasvike zviri nyore, zvikamu gumi neshanu zvevanhu vakafutisa muchidzidzo uye zvikamu gumi nezvitanhatu kubva muzana zvakaonda. "Tichida kana kwete chikafu, kana chikaiswa pamberi pedu, tinodya," anodaro Rolls. "Uye vazhinji vedu tinozvidya zvose."

Solution Viga zvinokwezva. Usaise zvinwiwa zvisina hutano paunogona kuzviona. Kana iwe uchifanira kuve nechimwe chinhu chinosvika ruoko, chiite iyo celery kana karoti inonamira, kana zadza mbiya yemichero uye chengeta iri padyo padyo.

Pitfall 3: Optical fungidziro

Vanhu vanoona magirazi marefu, akatetepa seakabata mvura yakawanda pane mapfupi, akafara, kunyangwe ese ari maviri akaenzana. Wansink yakaita kuti vanhu vadururire muto wemichero mukati memhando mbiri dzemagirazi uye vakaona kuti vanonwa vangangoita makumi maviri muzana kubva kumagirazi akasindimara, asi ivo vaizviona sevanonwa zvishoma. "Meso edu anowanzo tarisa pakakwirira, zvichikonzera kuti tirege kuona kuti girazi pfupi rine vhoriyamu yakadii," anotsanangura kudaro.

Solution Funga kureba uye mutete. Paunenge uchinakidzwa nezvinwiwa zvine macalorie akawanda semuto wemichero, smoothies kana zvinwiwa zvinodhaka, shandisa magirazi marefu, nhete. Iwe uchafunga kuti iwe wakanwa zvakanyanya kupfuura zvawakaita chaizvo.

Pitfall 4: Out-of-control zvikamu

Vanhu vazhinji vanodya zvakanyanya kana vapihwa zvakanyanya. Mune imwe yeRoll 'zvidzidzo, maresitorendi diners akapihwa akasiyana-saizi zvikamu zvezvikamu zvakabikwa. Pavakagoverwa imwe 52 muzana, vakadya 45 muzana kupfuura. Uye apo Wansink yakapa vanhu marara-kuravira-mazuva-e-popcorn, ivo vachiri kudya 44 muzana kubva kumabhakiti makuru kupfuura epakati-saizi. "Chikamu chediki chinogona kutokunda kuravira," anodaro.

Solution zadza sarudzo dzakangwara. Hapana munhu akambowana mafuta kubva pakudya zvimwe-zvakakura zvikamu zvesaidhi midhi. "Chero bedzi iwe uchisarudza chikafu chakakodzera pakutanga, haufanire kudya zvishoma," anodaro Rolls. Kubatsira kukuru kwezvikafu zvine mvura yakawanda, senge miriwo, michero uye muto-wakavakirwa muto, zvinogona kupa zvikamu zvinogutsa zvine mashoma macalorie.

Pitfall 5: Bhajari-yepasi pechikafu mitengo

Mazhinji maresitoreti anotengesa zvekutsanya anopa madhiri akadai pazvikamu zvakakurisa zvekuti unonzwa kupusa kuodha zvidimbu zvidiki zvinodhura zvakanyanya pakoriori. "Kana zvidimbu zviviri zvechinhu zvakadhura zvisingasviki chimwe, zviri pachena kuti mutengo wemitengo wakanganisa," anodaro Simone French, Ph.D., nyanzvi yekuneta uye kusagadzikana kwekudya paYunivhesiti yeMinnesota muMinneapolis. Imwe yeongororo yake yakawana kuti kudzikisa mutengo pane vending muchina zvidyiwa nezvishoma sediki nickel kwakakurudzira kutengesa kwakawanda pane kunyorera tudyo tudiki lowfat. "Unofanira kungwarira," anodaro French. "Kwese kwaunoenda, unowana vanotengesa zvekudya vachikanganisa chishuwo chako chekuita sarudzo dzakanaka."

Solution Tarisa pazasi kwako. Zvibvunze pachako kana kuwana kukosheswa kwemari yako muchimiro chezvikamu zvikuru kwakakosha kupfuura kuzadzisa zvinangwa zvako zvehuremu uye kugara uine hutano.

Pitfall 6: Sarudzo dzakawandisa

Kudya zvakasiyana-siyana zvekudya zvakanaka nekuti zvinowedzera mikana yekuti iwe unowana zvese zvinovaka muviri zvaunoda. Asi zvakasiyana siyana zvinokurudzira kudya kwakanyanya (isu tinowanzo svotwa nezvinodiwa zvinozivikanwa uye kurega kudya nekukurumidza). Mune kumwe kuedza, Rolls akashanda masangweji ane mana akasiyana kuzadza; vanhu vakadya chetatu chetatu kupfuura zvavaiita paakavapa masangweji nekuzadza kwavo kamwechete kwavanofarira. Mune imwe, vanhu vakaunzwa nemhando nhatu dzepasta vakadya zvikamu gumi neshanu muzana kudarika pavakangopihwa chimiro chavo chavanofarira. Uye Wansink akawana kuti paakapa vanhu M&Ms mune gumi mavara, vakadya 25-30 muzana kupfuura paive nemavara manomwe.

Vanhu vazhinji, Rolls anoti, vanogutsa chishuwo chavo chepanyama chekunaka kwakasiyana uye maumbirwo nekusarudza makumi ezviuru zvigadzirwa - asi izvo zvese zvine simba-dense (kureva, high-calorie), senge machipisi, crackers, pretzels, ice cream uye candy. Uyu ndiwo mushonga chaiwo wehuremu.

Solution Ita zvido zvako zvakasiyana nezvikafu zvine hutano. Ita zvakasiyana shamwari yako. "Zvikomberedze nesarudzo yakawanda yezvokudya zvakaderera mumakoriyumu asi zvakakwirira mukunaka, zvakadai semichero nemiriwo, bhinzi, mamwe soups, oatmeal uye lowfat yoghurt," Rolls anopa zano. Semuenzaniso, zadza ndiro yako nemashizha emashizha uye miriwo yakawanda kutanga, uye tora zvikamu zviduku zvezvokudya zvine simba zvakadai senyama uye cheesy casseroles. Monotony zvakare inogona kuve mubatsiri: Kana iwe ukapihwa assortment yemakuki, sarudza mhando imwe chete uye iwe unozopedzisira watora mashoma macalorie.

Ongororo ye