Izizathu Ezi-6 Odla Kakhulu

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Ugcwele ngokweqile ngesikhathi sokudla kwakusihlwa, nokho awukwazi ukumelana noku-oda ikhekhe le-Double Dark Chocolate le-Layer for dessert. Uqeda isikhwama sonke samazambane amazambane amazambane anambitheka ngasikhathi sinye lapho uzizwa sengathi unezimbalwa kuphela. Nomaphi lapho uya khona, kusukela kubathengisi "bebhokisi elikhulu" ukuya edeskini lakho emsebenzini nasekhishini ekhaya, izinkomba zemvelo zikukhuthaza ukuthi udle ngaphezu kwalokho okudingayo -- noma ngisho nokufuna.

Abaphenyi bathola ukuthi le mikhakha inethonya elinamandla kangakanani ekuthambekeleni kokudla ngokweqile. Futhi akudingeki ukuthi uphuze ngokweqile ukuze uthole isisindo. "Kwabaningi bethu, ukungalingani phakathi kwamandla esiwasebenzisayo nezindleko zethu kungama-calories ayi-50 nsuku zonke," kusho uBrian Wansink, Ph.D., umqondisi weFood and Brand Lab kanye noprofesa wesayensi yokudla okunempilo nokukhangisa e-University of Illinois e-Urbana-Champaign.

"Amaphesenti angama-90 abantu abathola iphawundi elilodwa noma amabili ngonyaka bangakwazi ukugcina isisindo sabo samanje uma bedla ama-calories ambalwa ama-50 usuku ngalunye," uyanezela. Uma bebedla kancane kancane nge-100 ngosuku, bebezoncipha.”

Inkomba eyodwa enamandla kakhulu yokudla ama-calories engeziwe iqiniso elilula lokuthi akhona. "Abantu bakuthola cishe kungenzeki ukumelana nokutholakala kokudla okulungile," kusho umcwaningi wokukhetha ukudla wasePennsylvania State University uBarbara Rolls, Ph.D., umbhali Uhlelo Lokulawula Isisindo Volumetrics (HarperTorch, 2003).

Ucaphuna ucwaningo lapho abantu baphakelwa khona isobho esitsheni samaqhinga esingazange sibe nalutho; yazigcwalisa kusuka echibini elalifihlwe ngaphansi kwetafula. Wonke umuntu odle esitsheni wayedla ngaphezu kwengxenye evamile yesobho. Lapho betshelwa ngaleli qhinga, abanye babuyela ezingxenyeni zabo ezivamile. Kodwa abanye babelokhu bedla, bengakwazi ukwenqaba ukudla okwakuphambi kwabo.

Ezinye izimpawu zokudla ezinamandla -- kungakhathaliseki ukuthi silambile noma cha -- zifaka noma yimiphi imisindo, iphunga, imisebenzi noma izikhathi zosuku esizihlanganisa nokudla, njengokuzwa uphondo lweloli lesidlo sasemini emsebenzini, kanye nezikhangiso zokudla nokudla okuncane. amanani. Futhi uma sinxuswa ukuba sidle, kunzima ukuyeka. "Senza umsebenzi omuhle wokuqaphela esikudlayo, kodwa sichitha isikhathi esincane kakhulu sicabanga ngevolumu," kusho uWansink. "Kungenzeka ukuthi uvikele indawo okuyo, kodwa. Okubalulekile wukubona ukuthi uthonywe indawo okuyo bese ukhetha ngendlela efanele."

Nazi izingibe eziyisithupha ezivame ukuhlangana nazo, kanye nezindlela zokuzigwema.

I-Pitfall 1: Noma yini elingana nomnotho

Osayizi bamakhonteyina amakhulu bangakushukumisela ukuba ulungiselele noma udle ukudla okuningi kunalokho okufunayo. Lapho u-Wansink enikeza abesifazane ibhokisi le-spaghetti elingamakhilogremu angu-2 futhi ebatshela ukuthi bakhiphe okwanele ukuze benze isidlo sakusihlwa sababili, bakhipha isilinganiso semicu engama-302. Ngokunikezwa kwebhokisi le-1-pound, basuse imicu engu-234 kuphela, ngokwesilinganiso.

Yidla ngokuqondile ephaketheni elikhulu noma esitsheni, futhi cishe uzodla cishe amaphesenti angama-25 ngaphezu kwalokho obungakusebenzisa ephaketheni elincane. Ngaphandle kokuthi kungukudla okulula okufana namaswidi, ama-chips noma ama-popcorn: Lapho-ke ungahle udle amaphesenti angama-50 ngaphezulu! Kokunye ukuhlola, i-Wansink inikeze abantu i-1- noma i-2-pound bag ye-M & M futhi kungaba ubhavu ophakathi noma ujumbo osayizi we-popcorn. Ngokwesilinganiso, badle ama-M & M ayi-112 kusuka ezikhwameni ezi-1-pound kanye ne-156 kusuka kuma-2-pound bags - futhi badla uhhafu wama-popcorn abo, noma ngabe amapayipi abo aphakathi noma ajumbo. "Uma ikhonteyna inkulu, abantu baba nenkinga yokuqapha ukuthi badla kangakanani," kusho uWansink.

Isixazululo Thenga amaphakheji amancane. Uma ukhetha ukuthenga usayizi womnotho omkhulu womkhiqizo, phinda upakishe ukudla ezitsheni ezinosayizi wengxenye ngokusekelwe kusayizi wokuphakelwa walebula, ikakhulukazi uma kuwukudla okulula. Ngaleyo ndlela uzokwazi ukuthi udla kangakanani.

Ugibe 2: Ukunethezeka nokutholakala

Gcina ukudla okulula ungakubona futhi kuseduze, futhi uzobafinyelela usuku lonke. Ngenkathi uWansink ebeka amaswidi kashokolethi obala emadeskini wabasebenzi basehhovisi, badla isilinganiso sezingcezu eziyisishiyagalolunye ngosuku futhi bathambekele ekulahlekelweni ukuthi bangaki abadlile. Lapho uswidi wawukudilowa labo edeskini, babedla izingcezu eziyisithupha kuphela; lapho yayingabonakali amamitha ayisithupha ukusuka edeskini, balinganisela ezine kuphela.

URolls usitshela ngohlobo olufanayo lokuhlola endaweni yokudlela yasesibhedlela: Lapho isivalo sigcinwa emshinini wokupholisa u-ice-cream, amaphesenti amathathu kuphela abahlanganyeli abakhuluphele namaphesenti amahlanu anesisindo esivamile akhetha u-ayisikhilimu. Ngenkathi isembozo sisuswa ukuvumela abantu ukuthi babone u-ayisikhilimu futhi bawufinyelele kalula, amaphesenti ayi-17 abantu abakhuluphele ocwaningweni namaphesenti ayi-16 abanciphile akhetha wona. "Ukuthi siyakudinga noma cha ukudla, uma kubekwa phambi kwethu, siyakudla," kusho uRoll. "Futhi abaningi bethu bakudla konke."

Isixazululo Fihla izibiliboco ezilingayo. Ungafaki ukudla okulula okungenampilo lapho ungabona khona. Uma kufanele ube nokuthile okufinyelelwa yingalo, kwenze isilimo esidliwayo esinamagatsha anamanzi noma izinti zesanqante, noma ugcwalise isitsha sezithelo bese usigcina siseduze.

I-Pitfall 3: Optical illusions

Abantu babona izingilazi ezinde, ezizacile njengeziphethe uketshezi oluningi kunezifushane, ezibanzi, ngisho noma zombili zibamba inani elifanayo. I-Wansink yenze abantu bathela ijusi yezithelo kuzo zombili izinhlobo zezibuko futhi bathola ukuthi baphuza cishe amaphesenti angama-20 ngaphezulu kwizingilazi ezinenkani, yize bezibona njengabaphuza kancane. “Amehlo ethu ajwayele ukugxila kakhulu ekuphakameni, okusenza singaboni ukuthi ingilazi emfushane iqukethe umthamo ongakanani,” echaza.

Isixazululo Cabanga mude futhi mncane. Uma ujabulela iziphuzo ezinekhalori eliphezulu njengejusi yezithelo, ama-smoothies noma iziphuzo ezidakayo, sebenzisa izingilazi ezinde, ezincane. Uzocabanga ukuthi uphuze kakhulu kunalokho okwenzile empeleni.

Ugibe 4: Izingxenye ezingalawuleki

Iningi labantu lidla kakhulu lapho liphakelwa kakhulu. Kwesinye sezifundo zikaRolls, izidlo zokudlela zanikezwa izingxenye ezilinganiselwe zeziti ezibhakiwe. Lapho benikezwa amanye amaphesenti angama-52, badla amaphesenti angama-45 ngaphezulu. Futhi lapho u-Wansink enikeza abantu ama-popcorn anezinsuku ezingu-10 ubudala, abadla ukudla okumnandi okungamaphesenti angu-44 ngaphezulu kwamabhakede amakhulu kunalawo anosayizi ophakathi. Uthi: “Izimpawu zengxenye zinganqoba ngisho nokunambitha.

Isixazululo gcwalisa ukukhetha okuhlakaniphile. Akekho owake wakhuluphala ngokudla izingxenye ezinkulu zemifino yesaladi. "Uma nje ukhetha ukudla okulungile kwasekuqaleni, awudingi ukudla okuncane," kusho uRoll. Ukusiza okukhulu kokudla okuqukethe amanzi amaningi, njengemifino, izithelo kanye nesobho esenziwe ngomhluzi, kunganikeza izingxenye ezanelisayo ezinamakhalori ambalwa.

Ugibe 5: Izintengo zokudla ezisezingeni eliphansi

Izindawo zokudlela eziningi zokudla okusheshayo zinikeza amadili amahle kakhulu ngezingxenye ezinkulu kangangokuthi uzizwa uyisiphukuphuku ngoku-oda ukudla okuncane okubiza ngaphezulu kwekhalori ngayinye. "Uma izingcezu ezimbili zento zibiza ngaphansi kweyodwa, kusobala ukuthi uhlelo lwamanani alulungile," kusho u-Simone French, Ph.D., uchwepheshe wokukhuluphala ngokweqile kanye nezinkinga zokudla e-University of Minnesota eMinneapolis. Esinye sezifundo zakhe sathola ukuthi ukwehlisa intengo kumashini wokuthengisa ukudla okuncane njenge-nickel kukhuthaze ukuthengiswa okuningi kunelebula yokudla okulula. "Kumele uqaphele," kusho uFrench. "Yonke indawo lapho uya khona, uzothola abathengisi bokudla behlisa isifiso sakho sokwenza izinqumo ezinhle."

Isixazululo Hlola umugqa wakho ongezansi. Zibuze ukuthi ukuthola imali yakho ngendlela yezingxenye ezinkulu kubaluleke ngaphezu kokufinyelela imigomo yakho yesisindo nokuhlala uphilile.

I-Pitfall 6: Izinketho eziningi kakhulu

Ukudla ukudla okuhlukahlukene kuhle ngoba kwandisa amathuba okuthi uthole zonke izakhamzimba ozidingayo. Kodwa ukuhlukahluka kuphinde kubangele ukudla ngokweqile (sivame ukudinwa izinto esizijwayele futhi sisheshe siyeke ukudla). Kokunye ukuhlola, uRolls wanikeza amasemishi anokugcwalisa okune okuhlukene; abantu badle ingxenye eyodwa kwezintathu ngaphezu kwalokho abakwenzayo ngenkathi ebanika amasemishi ngokugcwaliswa okukodwa abakuthandayo. Kwesinye, abantu abanikezwe izinhlobo ezintathu ze-pasta badle amaphesenti ayi-15 ngaphezulu kunangesikhathi benikezwa umumo abawuthandayo kuphela. Futhi uWansink uthole ukuthi ngenkathi enikeza abantu iM & Ms ngemibala eyi-10, badla amaphesenti angama-25-30 ngaphezulu kunangesikhathi kunemibala eyisikhombisa.

Abantu abaningi, uRoll uthi, banelisa isifiso sabo semvelo sokunambitheka okwehlukile nokwakheka ngokukhetha imikhiqizo eningi - kepha leyo enamandla kakhulu (okusho, ikhalori eliphezulu), njengama-chips, ama-crackers, ama-pretzels, u-ayisikhilimu noswidi. Lona ngumuthi obonakalayo wokuzuza isisindo.

Isixazululo Yanelisa isidingo sakho sokuhlukahluka ngokudla okunempilo. Yenza okuhlukahlukene umngane wakho. “Zizungeze ngokukhetha okubanzi kokudla okunama-kilojoule aphansi kodwa ukunambitheka okuphezulu, njengezithelo nemifino, ubhontshisi, amasobho athile, i-oatmeal neyogathi enamafutha aphansi,” kweluleka uRolls. Isibonelo, gcwalisa ipuleti lakho ngemifino yesaladi nemifino eminingi kuqala, bese uthatha izingxenye ezincane zokudla okunamandla okufana nenyama kanye ne-cheesy casseroles. I-Monotony nayo ingaba umlingani: Uma unikezwa i-assortment yamakhukhi, khetha uhlobo olulodwa nje futhi mhlawumbe uzogcina uthatha ama-calories ambalwa.

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