"Yonke into ekuzungezile ekhaya, kusukela ekukhanyisweni kwegumbi lokudlela kuya kusayizi wezitsha, ingaba nomthelela esisindo sakho esengeziwe," kusho isazi sokusebenza kwengqondo uBrian Wansink, PhD, encwadini yakhe ethi, Unconscious Eating: Why We Eat More than We. Cabanga. . Kuyafaneleka ukucabanga ngakho. Futhi omunye umcabango ulandela kulo mcabango: uma indlu yethu ingathonya isisindo sethu eseqile, khona-ke ingasisiza futhi ukuthi siyisuse. 1) Ngena endlini ngesango elikhulu lokungena Uma ungahlali efulethini, kodwa endlini enkulu, zama ukusebenzisa umnyango omkhulu kaningi, hhayi umnyango oseduze nekhishi. Ngokocwaningo olwenziwa e-Cornell University, abantu abahamba njalo ekhishini badla u-15% kaningi nangaphezulu. 2) Khetha amagajethi amancane asekhishini I-grater enhle, i-blender yesandla sokucwiliswa, kanye ne-ice cream scoop yizinqumo ezinhle. Ku-grater enhle, i-Parmesan ingasikwa kancane kakhulu - ngaphezu kokubukeka okukhangayo kwesitsha, uzothola ingxenye enamafutha amancane. I-Puree ye-asparagus, i-zucchini, i-broccoli ne-cauliflower inempilo kakhulu kunemifino efanayo ethosiwe. I-blender yesandla sokucwiliswa ikuvumela ukuba ugaye ukudla ngokuqondile epanini, okulula kakhulu, futhi akukho zinyathelo ezengeziwe. Futhi i-ice cream scoop ingasetshenziselwa ukwakha ama-servings namanye ama-dessert: ama-muffin, amakhukhi, njll. 3) Dala ingadi enekhalori ephansi Amakhambi amasha anephunga elimnandi engadini yakho azokukhuthaza ukuthi udle ukudla okunempilo. Aqukethe cishe awekho ama-calories, kodwa anothile ngezakhi. O, futhi gcina izincwadi zakho zokupheka ze-vegan eziyintandokazi ziseduze. 4) Qaphela izimpahla ezishushumbisiwe Uma ngokuzumayo uthola ama-chips noma okunye ukudla okungenampilo okulethwe umyeni wakho noma izingane, zilahle ngokushesha kudoti. Ayikho incazelo. 5) Sebenzisa izinti Uma usebenzisa izinti, uphoqeleka ukuba udle kancane futhi ucabange. Ngenxa yalokho, udla kancane, futhi ngemva kokudla uzizwa ungcono. UBrian Wansink wenze ucwaningo oluthakazelisa kakhulu ezindaweni zokudlela zamaShayina ezifundazweni ezintathu zaseMelika. Futhi ngafinyelela esiphethweni sokuthi labo bantu abakhetha ukudla ngezinti abahlushwa ukukhuluphala ngokweqile. 6) Usayizi we-Plate Indaba Phuma amapuleti athandekayo owazuza kugogo wakho. Ngalezo zinsuku, ubukhulu bamapuleti babuncane ngo-33% kunobukhulu bezitsha zanamuhla. “Amapuleti amakhulu nezipuni ezinkulu kuholela enkingeni enkulu. Kufanele sibeke ukudla okuningi epuletini ukuze kubukeke kukhanga kakhulu,” kusho uWansink. 7) Cabanga ngengaphakathi endlini yokudlela nasekhishini Uma ufuna ukudla kancane, khohlwa okubomvu endlini yokudlela nasekhishini. Ezindaweni zokudlela, ungakwazi ukubona ama-shades abomvu, awolintshi kanye nophuzi - ososayensi baye bafakazela isikhathi eside ukuthi le mibala ivuselela isifiso sokudla. Khumbula ilogo ye-McDonald's ebomvu nephuzi? Konke kucatshangelwe kuyo. 8) Yidla ekukhanyeni okukhanyayo Ososayensi baseNyuvesi yaseCalifornia bathole ukuthi ukukhanya okufiphele kwenza ufune ukudla kakhulu. Uma ubala ama-calories, qiniseka ukuthi unokukhanya okukhanyayo ekhishini nasendlini yokudlela. 9) Phuza amanzi ekhukhamba Ososayensi baye bafakazela ukuthi amanzi ekhukhamba akhuthaza ukulahlekelwa isisindo. Iresiphi yokulungiselela amanzi ekhukhamba ilula: sika ikhukhamba ngamaqhafu bese ugcwalisa ngamanzi abandayo okuphuza ubusuku bonke. Ekuseni, shintsha izingcezu zekhukhamba ngezitsha, zivumele ukuthi ziphuze isikhashana, zihlunga futhi ujabulele amanzi ekhukhamba usuku lonke. Ukuze uthole ushintsho, ngezinye izikhathi ungakwazi ukwengeza i-mint noma ilamula esiphuzweni. Umthombo: myhomeideas.com Ukuhumusha: Lakshmi
2022-11-11