"Chilichonse chomwe chakuzungulirani kunyumba, kuyambira kuyatsa m'chipinda chodyera mpaka kukula kwa mbale, chingakhudze kulemera kwanu," akutero katswiri wa zamaganizo Brian Wansink, PhD, m'buku lake, Unconscious Eating: Why We Eat More Than We. Ganizilani. . Ndikoyenera kuganizira. Ndipo lingaliro lina likutsatira lingaliro ili: ngati nyumba yathu ingakhudze kulemera kwathu kochulukirapo, ndiye kuti ingatithandizenso kuti tichotse. 1) Lowani mnyumba kudzera pachipata chachikulu Ngati simukukhala m'nyumba, koma m'nyumba yayikulu, yesani kugwiritsa ntchito khomo lalikulu nthawi zambiri, osati khomo lomwe lili pafupi ndi khitchini. Malinga ndi kafukufuku wopangidwa ku yunivesite ya Cornell, anthu omwe nthawi zonse amayenda kukhitchini amadya 15% nthawi zambiri komanso mochulukirapo. 2) Sankhani zida zazing'ono zakukhitchini Grater yabwino, kumiza dzanja blender, ndi ayisikilimu scoop ndi zosankha zabwino. Pa grater yabwino, Parmesan ikhoza kudulidwa kwambiri - kuwonjezera pa kuoneka kokongola kwa mbaleyo, mudzalandira gawo limodzi ndi mafuta ochepa. Puree wa katsitsumzukwa, zukini, broccoli ndi kolifulawa ndi wathanzi kwambiri kuposa masamba omwewo okazinga. Kumiza dzanja blender kumakulolani kuti mugaye chakudya mwachindunji mu poto, chomwe chiri chosavuta, ndipo palibe njira zowonjezera. Ndipo ice cream scoop itha kugwiritsidwa ntchito kupanga ma servings ndi zokometsera zina: ma muffin, makeke, ndi zina. 3) Pangani dimba lokhala ndi calorie yochepa Zitsamba zatsopano zonunkhira m'munda mwanu zidzakulimbikitsani kuti mudye bwino. Iwo ali pafupifupi palibe zopatsa mphamvu, koma wolemera mu zakudya. O, ndipo sungani mabuku omwe mumawakonda kwambiri a vegan pafupi. 4) Samalani ndi katundu wozembetsa Ngati mwadzidzidzi mupeza tchipisi kapena zakudya zina zopanda thanzi zomwe mwamuna kapena ana anu amabweretsera, nthawi yomweyo zitayani m'zinyalala. Palibe kufotokoza. 5) Gwiritsani ntchito timitengo Mukamagwiritsa ntchito timitengo, mumakakamizika kudya pang'onopang'ono komanso mosamala. Zotsatira zake, mumadya pang'ono, ndipo mutatha kudya mumamva bwino. Brian Wansink wachita kafukufuku wosangalatsa kwambiri wamalesitilanti aku China m'maboma atatu aku America. Ndipo ndinazindikira kuti anthu omwe amakonda kudya ndi timitengo samavutika ndi kunenepa kwambiri. 6) Nkhani Za Kukula Kwa mbale Chotsani mbale zabwino zomwe mudatengera kwa agogo anu. M'masiku amenewo, kukula kwa mbale kunali kochepa 33% kuposa kukula kwa mbale zamakono. “Mbale zazikulu ndi masupuni zazikulu zimadzetsa mavuto aakulu. Tiyenera kuyika zakudya zambiri m'mbale kuti ziwoneke bwino, "akutero Wansink. 7) Ganizirani za mkati mwa chipinda chodyera ndi kukhitchini Ngati mukufuna kudya pang'ono, iwalani zofiira m'chipinda chodyera ndi khitchini. M'malesitilanti, nthawi zambiri mumatha kuona mithunzi yofiira, lalanje ndi yachikasu - asayansi akhala akutsimikizira kwa nthawi yaitali kuti mitunduyi imayambitsa chilakolako. Mukukumbukira logo ya McDonald yofiira ndi yachikasu? Zonse zimaganiziridwa mmenemo. 8) Idyani powala kwambiri Asayansi ochokera ku yunivesite ya California adapeza kuti kuwala kocheperako kumakupangitsani kufuna kudya kwambiri. Ngati mukuwerengera ma calories, onetsetsani kuti muli ndi kuwala kowala kukhitchini ndi chipinda chodyera. 9) Imwani madzi a nkhaka Asayansi atsimikizira kuti nkhaka madzi amalimbikitsa kuwonda. Chinsinsi chokonzekera madzi a nkhaka ndi chosavuta: kuwaza nkhaka mwachangu ndikudzaza ndi madzi ozizira akumwa usiku wonse. M'mawa, sinthani magawo a nkhaka ndi atsopano, mulole kuti abwere kwa kanthawi, sungani ndikusangalala ndi madzi a nkhaka tsiku lonse. Kuti musinthe, nthawi zina mumatha kuwonjezera timbewu kapena mandimu pakumwa. Chitsime: myhomeideas.com Translation: Lakshmi
2022-11-11