Uyihlela Kanjani Ikhishi Lakho Lokwehlisa Isisindo
-Delile
Uma ubungase uqagele ngazo zonke izinto ezisekhishini lakho ezingase zibangele ukuba ukhuluphale, cishe ubuyokhomba uswidi wakho osuselwe ku-pantry noma ibhokisi lika-ayisikhilimu elidliwe uhhafu efrijini. Kodwa umlandu wangempela kungaba yinto ecashe kakhulu: Ucwaningo olusha lufakazela ukuthi indlela ohlela ngayo izinto zokubala zakho, i-pantry yakho, namakhabethe akho kungathonya isifiso sakho sokudla-futhi, ekugcineni, nokhalo lwakho. Izindaba ezinhle: Awudingi ukulungiswa ngokuphelele kwekhishi ukuze unciphise. Zama lezi zeluleko zokuhlela kabusha ukuze uphumelele ekunciphiseni isisindo. (Bese funda ku-12 Tiny Tiny-Backed Changes for Your Diet.)
1.Hlukanisa i-countertop yakho. Phakamisa isandla uma unecala lokugcina ukudla ezincwadini zakho (ngoba uzovele ukubuyise kukhabethe kusasa, akunjalo?). Nasi isizathu sokubuyisela ukudla ephentini: Abesifazane abashiye ibhokisi lezinhlamvu zasekuseni ezinqolobaneni zabo benesisindo esingamaphawundi angama-20 ukwedlula labo abangazange bashiye; abesifazane abafihla i-soda kumakhawunta abo banesisindo esingamakhilogremu angama-24 kuye kwangama-26 ngaphezulu, ngokocwaningo lwamakhishi angaphezu kuka-200 Ijenali Yezemfundo Yezempilo nokuziphatha. "Kuya ngeqiniso lokuthi udla okubonayo," kusho umbhali oholayo uBrian Wansink, umqondisi weCornell Food and Brand Lab. "Noma kunokuthile okubhekwa njengokunempilo njenge-cereal, uma udla idlanzana njalo lapho udlula khona, ama-calories ayengeza." Cabanga ngakho ngaphandle kokubona, ngaphandle kwengqondo.
2.Qaphela i-cutesy kitchenware. Ukubheka amathuluzi ekhishi aklanywe kahle kuholela ekukhethweni kokuzithokozisa, ngokusho kocwaningo olwenziwe ku Jyethu yocwaningo lwabathengi. Abahlanganyeli abasebenzisa i-ice cream scooper emise okonodoli bakhiphe u-ayisikhilimu ngaphezulu ngamaphesenti angama-22 kunalabo abasebenzisa i-scooper ejwayelekile. "Imikhiqizo edlalayo ngokungenangqondo isenza siyeke ukuqapha, ngakho-ke sithambekele kakhulu ekuphishekeleni imivuzo yethu njengokudla kokuzitika," kuchaza umbhali osebenza naye ocwaningweni uMaura Scott, Ph.D., umsizi kaprofesa wezokumaketha eFlorida State University. Uma izimpahla zasekhaya zihle kakhulu ukuthi zingamelana nazo, khuthaza ukuzitika ezindaweni ezinempilo, kusho uScott. Thola izindlawu zesaladi ezinhle noma ibhodlela lamanzi le-polka-dot ukuze ukwazi ukuzisebenzisa kakhulu. (Sizoqala nge-Cool New Cookware Yokuguqula Ikhishi Lakho.)
3. Beka ukudla okunempilo ezindaweni ezikushaya ebusweni. Impela, kunezinsuku ozohamba ngazo amamayela ayi-10 ukuthola izandla zakho kucezu lweshokholethi, kepha isikhathi esiningi sihlelelwe ukudla okulungele kakhulu. Abesifazane okwakudingeka bahambe ngezinyawo amamitha ayisithupha ukuze bathole izandla zabo ocezwini lukashokoledi badle ingxenye yesamba sikashokoledi kunalabo ababenoswidi ngaphambili, ngokocwaningo lwaseCornell University. Izindaba ezinhle: "Umphumela ofanayo uyiqiniso ngokudla okunempilo okufana nezithelo noma imifino-uma kulula kakhulu, maningi amathuba okuthi uzokudla," kusho u-Wansink. Ukuze uhlele kabusha ukuze uphumelele, beka imifino eqoshiwe ezingeni lamehlo esiqandisini sakho, gcina ukudla okulula okunempilo njengento yokuqala oyibona ku-pantry yakho, noma ubeke indishi yezithelo etafuleni lakho lasekhishini. Bese, fihla izinto ezingenampilo (sibheke kuwe, ibhokisi le-Oreos) emashalofini aphakeme kakhulu noma endaweni ekude kakhulu yefriji yakho (cabanga: u-ayisikhilimu ngemuva kwezikhwama zikaphizi ofriziwe).
4.Nciphisa i-dinnerware yakho. Usuyazi nje ukuthi ukudla izingxenye ezincane kungukuhamba okuhlakaniphile kokwehlisa isisindo, kepha ukudla izitsha ezincane kwenza kube lula ukunamathela ngosayizi ofanele wokuphaka. Eqinisweni, abantu abasebenzisa amapuleti angama-intshi angu-7 (azungeze ubukhulu bepuleti lesaladi) badle ngamaphesenti angu-22 ngaphansi kwalabo abasebenzisa ipuleti lesidlo sakusihlwa esingama-intshi angu-10, ngokusho kocwaningo olwenziwe Ijenali yeFederation of American Societies for Experimental Biology. Ngisho nezazi zokudla ezisebenzisa izitsha ezinkulu zaphaka futhi zadla u-ayisikhilimu ngaphezulu ngamaphesenti angama-31 kunalabo abasebenzisa izitsha ezincane. Ngokuzayo lapho ukhipha imishini yokuwasha izitsha, beka izitsha ezincane namapuleti eshalofini lakho lokuya ekhabethe lakho; stash supersizeize kude nokufinyeleleka. (Futhi bamba le Infographic of Serving Sizes for Your Favorite Foods Foods.)
5.Sebenzisa izingilazi ze-champagne esikhundleni se-tumblers. Nawu umbono esingangena kuwo: Qeda imitshingo ye-champagne ukuze unciphise inani olisebenzisayo kuma-calories aketshezi. AbakwaBartenders bathele amaphesenti angama-30 ngaphezulu kwizimbumbulu kunasezibukweni ze-highball, ngokusho kocwaningo olwenziwe yiNational Institute of Health. Njengoba lo mqondo ungahumushela kunoma yisiphi isiphuzo esinikeza amakhalori, sebenzisa imitshingo noma izingilazi ze-highball iziphuzo eziqukethe ikhalori, bese ubeka izigaxa eziseduze nepholile yakho yamanzi.
6.Dala iisimo sezululokho kwehlisa eyakhoisifiso sokudla. Ukukhanyisa okufiphele nomculo ophansi akufanele kugcinelwe ubusuku bosuku kuphela. Lapho ukukhanya nomculo kuthanjiswa, abadlayo babedla ama-kilojoule ambalwa futhi bajabulela nokudla kwabo kakhulu kunalapho bedla ngokukhanya okunamandla nomculo onomsindo, ngokocwaningo lwaseCornell University. Phinda wenze indawo yokuzijabulisa ekhaya ngokuya ekukhanyeni kwemizwelo nokusetha iPandora esiteshini esithobayo. Umbala ungakugcina ube mncane futhi. Faka ama-splash amathawula abomvu, amapuleti, noma yini! Ekhishini lakho. Abantu badle ama-chip chips ayi-50% uma bephakelwa kupuleti elibomvu uma kuqhathaniswa neliluhlaza noma elimhlophe, bathole isifundo kumagazini Elsevier.
7.Yenza isitofu sakho sibe sakhokhonza-isiteshi. Uma ngokuvamile uphakela ukudla kwakho etafuleni lakho lasekhishini, yazi lokhu: Abesilisa nabesifazane badle ama-calories ambalwa ngamaphesenti angu-20 lapho kunikezwa ukudla okuvela etafuleni kunetafula labo, ucwaningo olulodwa lwathola. Nciphisa ama-calories engeziwe ngokushintshanisa izinkezo zakho zokuphakela ezivamile-uzokhipha isilinganiso samaphesenti angu-15 ngaphansi, ngokocwaningo oluvela e-Cornell University. (P.S. Thola ukuthi Ungazinqanda Kanjani Izifiso Ngamawashi.)