Izizathu ezi-6 zokuba utye kakhulu

Umxholo

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Ugcwele kakhulu kwisidlo sangokuhlwa, kodwa ngekhe uxhathise uku-odola i-Double Dark Chocolate Cake-Layer Cake yedessert. Utya yonke ibhegi yeetshiphusi zetapile ezinencasa ngexesha elinye xa uziva ngathi uneembalwa ezimbalwa. Naphi na apho uya khona, ukusuka "kwibhokisi enkulu" kubathengisi ukuya edesikeni yakho emsebenzini nasekhitshini ekhaya, imikhombandlela yokusingqongileyo ikukhuthaza ukuba utye ngaphezu koko ukufunayo-okanye ufuna.

Abaphandi bafumanisa indlela enamandla ngayo le mikhwa ekuthambekeni kokutya kakhulu. Kwaye awunyanzelekanga ukuba uzintyintyeke ngobuninzi ukuze ufumane ubunzima. "Kuninzi lwethu, ukungalingani phakathi kwamandla ethu kunye nenkcitho yethu ziikhalori ezingama-50 yonke imihla," utshilo uBrian Wansink, Ph.D., umlawuli wezoKutya kunye neLebhu yeBrand kunye nonjingalwazi wesayensi yesondlo kunye nentengiso kwiYunivesithi yaseIllinois. eUrbana-Champaign.

"Iipesenti ezingama-90 zabantu abafumana i-1 okanye i-2 yeepawundi ngonyaka banokugcina ubunzima babo ngoku ukuba batya ii-calories ezimbalwa ezingama-50 ngosuku," wongeza. Ukuba bangatya nje i-100 embalwa ngemini, baya kuncipha. "

Esona sikhokelo sinamandla sokusebenzisa iikhalori ezongezelelekileyo yinto elula yokuba balapho. “Abantu bakufumanisa kunzima ukuxhathisa ukufumaneka kokutya okulungeleyo,” utsho umphandi wokhetho lokutya weYunivesithi yasePennsylvania State uBarbara Rolls, Ph.D., umbhali-gxa we Isicwangciso sokuLawulwa kobunzima beVolumetrics (HarperTorch, 2003).

Ucaphula isifundo apho abantu babenikwa isuphu kwisitya esikhohlisayo esingazange sivele; yazizalisa kwakhona kwidama elifihlwe phantsi kwetafile. Wonke umntu otya esityeni watya ngaphezulu kwesabelo sabo esiqhelekileyo sesuphu. Xa bexelelwa ngobuqhetseba, abanye babuyela kwiindawo zabo eziqhelekileyo. Kodwa abanye baqhubeka nokutya, bengakwazi ukuthi hayi kukutya okuphambi kwabo.

Ezinye iindlela zokutya ezinamandla - nokuba silambile okanye asilambanga -- zibandakanya naziphi na izandi, ivumba, imisebenzi okanye amaxesha osuku esinxulumana nokutya, njengokuva ixilongo lelori emsebenzini, kunye neentengiso zokutya kunye nokutya okuphantsi. amaxabiso. Kwaye xa sele sikhuthazekile ukuba sithathe inxaxheba, kunzima ukuyeka. "Senza umsebenzi olungileyo wokuqaphela esikutyayo, kodwa sichitha ixesha elincinci kakhulu sicinga ngevolumu," utshilo uWansink. "Kuyenzeka ukuba ube ne-fat-proof indawo okuyo, nangona kunjalo. Isitshixo kukuqonda ukuba uphenjelelwa yindawo ekungqongileyo kwaye ukhethe ngokufanelekileyo."

Nazi imigibe emithandathu onokuthi udibane nayo, kunye neendlela zokuyiphepha.

Umngxunya woku-1: Ubungakanani boqoqosho kuyo nantoni na

Ubungakanani beekhonteyina ezinkulu bunokukhuthaza ukuba ulungiselele okanye utye ukutya okungaphezulu kunokuba ufuna. Xa uWansink wanika abafazi ibhokisi ye-spaghetti ye-2-pound kwaye wabaxelela ukuba basuse ngokwaneleyo ukwenza isidlo sangokuhlwa ezimbini, bakhupha umyinge we-302 imicu. Banikwe ibhokisi eyi-1-pound, basusa kuphela i-234 strands, ngokomndilili.

Yitya ngqo kwiphakeji enkulu okanye kwisitya, kwaye uya kudla malunga neepesenti ezingama-25 ngaphezulu kunokuba ubuya kwiphakheji encinci. Ngaphandle kokuba kukutya okulula okufana neelekese, iichips okanye iipopcorn: Emva koko uya kutya ipesenti ezingama-50 ngaphezulu! Kolunye uphononongo, uWansink wanika abantu ibhegi eyi-1- okanye i-2 yeeponti ye-M&M kunye nokuba yibhafu ephakathi okanye ephakathi okanye eyijumbo. Ngokomndilili, batya i-M & M's ezili-112 ukusuka kwiingxowa eziipawundi ezi-1 kunye nee-156 kwiingxowa eziipawundi ezi-2-kwaye batya isiqingatha seepopcorn zabo, nokuba iibhafu zabo beziphakathi okanye zijumbo. “Xa isitya sikhulu, abantu banenkathazo yokujonga ukuba batya kangakanani na,” utshilo uWansink.

Isisombululo Thenga iipakethe ezincinci. Ukuba ukhetha ukuthenga ubungakanani obukhulu bezoqoqosho kwimveliso, phinda ubeke ukutya kwizikhongozeli ezilinganiselwe ngokusekwe kubungakanani belebheli yokusebenzela, ngakumbi ukuba kukutya okulula. Ngale ndlela uya kwazi ukuba utya kangakanani.

Umngxunya 2: Ukuzonwabisa kunye nokufumaneka

Gcina amashwamshwam emehlweni kunye nasezandleni, kwaye uya kubafikelela imini yonke. Xa uWansink ebeka iilekese zetshokholethi kwindawo ebonakalayo kwidesika zabasebenzi, batya umndilili wamaqhekeza asithoba ngemini kwaye bathambekele ekulahlekeni umkhondo wokuba bangakanani abatye. Xa ilekese yayikwidesika yabo yedesika, batya amaqhekeza amathandathu kuphela; xa yayingabonakali iimitha ezintandathu ukusuka edesikeni, yayiyi-avareji yesine.

URolls usibalisela ngohlobo olufanayo lolingelo kwindawo yokutyela esibhedlele: Xa isiciko sasigcinwe kwi-ice-cream epholileyo, sisi-3 ekhulwini kuphela sabo babenenxaxheba abatyebe ngokugqithiseleyo nesi-5 ekhulwini sabo banobunzima obuqhelekileyo abakhetha i-ice cream. Xa isiciko sasuswayo ukuze abantu babone i-ayisikrimu baze bafikelele kuyo ngokulula ngakumbi, i-17 ekhulwini labantu abatyebe kakhulu kolu hlolisiso yaye i-16 ekhulwini labo babhityileyo bayikhetha. "Nokuba siyakudinga okanye asikudingi ukutya, xa kubekwa phambi kwethu, siyatya," utshilo uRoll. "Kwaye uninzi lwethu luyitya yonke."

Isisombululo Fihla ukuphatha okuhendayo. Musa ukubeka amashwamshwam angenampilo apho unokuwabona khona. Ukuba kufuneka ube nento ekufutshane nengalo, yenze iseleri okanye iminqathe, okanye ugcwalise isitya seziqhamo kwaye usigcine sikufutshane.

Umngxunya 3: Inkohliso yokubonisa

Abantu babona iiglasi ezinde, ezincinci ukuba zibambe okungamanzi ngaphezulu kunezimfutshane, zibanzi, nokuba zombini zinexabiso elifanayo. I-Wansink yayinabantu abagalela incindi yeziqhamo kuzo zombini ezi ndidi zeglasi kwaye bafumanisa ukuba basela phantse iipesenti ezingama-20 ngaphezulu kwiiglasi ze-stubbier, nangona bezibona njengabasela kancinci. “Amehlo ethu athambekele ekugxininiseni kakhulu kubude, nto leyo ebangela ukuba singaboni ukuba iglasi emfutshane iqulethe umthamo ongakanani,” uyachaza.

Isisombululo Cinga ubude kwaye ubhityile. Xa unandipha iziselo ezinekhalori eziphezulu njengejusi yeziqhamo, i-smoothies okanye iziselo ezinxilisayo, sebenzisa iiglasi ezinde, ezimxinwa. Uya kucinga ukuba usele kakhulu kunokuba ubusenzile ngokwenene.

Umgibe 4: Izahlulo ezingalawulekiyo

Abantu abaninzi batya kakhulu xa bephakiwe kakhulu. Kwesinye sezifundo zikaRolls, abatyeleli kwindawo yokutyela banikwa iinxalenye zobukhulu obahlukeneyo beziti ezibhakiweyo. Xa banikwa ama-52 ekhulwini abongezelelekileyo, batya ngaphezulu kwama-45 ekhulwini. Kwaye xa i-Wansink inika abantu ukungcamla okungapheliyo kweentsuku ezili-10 ubudala, basatya iipesenti ezingama-44 ngaphezulu kwiibhakethi ezinkulu kunaleyo iphakathi. Iimpawu zesahlulo zinokude zoyise ukungcamla, utshilo.

Isisombululo gcwalisa ukhetho olukhethiweyo. Akukho mntu wakha watyeba ngokutya iinxalenye zesaladi. Logama nje ukhetha ukutya okufanelekileyo kwasekuqaleni, akufuneki utye kancinci, utshilo uRolls. Uncedo olukhulu lokutya okuqukethe amanzi amaninzi, njengemifuno, iziqhamo kunye nesuphu esekwe kumhluzi, inokubonelela ngokwanelisayo ngeekhalori ezimbalwa.

Umngxunya wesi-5: Amaxabiso okutya angaphantsi komhlaba

Uninzi lweevenkile zokutya okukhawulezayo zibonelela ngezivumelwano ezintle kakhulu kwizahlulo ezinkulu kangangokuba uzive usisidenge ngokuodola ukutya okuncinci okuxabisa ngaphezulu kwekhalori nganye. “Xa iziqwenga ezibini zento zibiza ngaphantsi kwesinye, kucacile ukuba inkqubo yokubeka amaxabiso ayilunganga,” utsho uSimone French, Ph.D., ingcali yokutyeba kakhulu kunye nokuphazamiseka kokutya kwiYunivesithi yaseMinnesota eMinneapolis. Olunye lwezifundo zakhe lufumanise ukuba ukwehlisa ixabiso kumatshini wokuthengisa amashwamshwam ngokuthengisa nje kancinci nge-nickel kukhuthaze ukuthengisa ngakumbi kunokubiza amashwamshwam e-lowfat. "Kufuneka uqaphele," utsho isiFrentshi. "Yonke indawo apho uya khona, uyakufumana abathengisi bokutya bejongela phantsi umnqweno wakho wokukhetha ngokufanelekileyo."

Isisombululo Jonga umgca wakho osezantsi. Zibuze ukuba ngaba ukufumana imali yakho kufanelekile ngohlobo lweenxalenye ezinkulu kubaluleke ngakumbi kunokufikelela kwiinjongo zakho zobunzima kunye nokuhlala usempilweni.

Umngxunya 6: Zininzi izinto onokukhetha kuzo

Ukutya iintlobo ezahlukeneyo zokutya kulungile kuba kwandisa amathuba okuba ufumane zonke izondlo ozifunayo. Kodwa ukwahluka kukonyusa ukutyiwa ngokutya kakhulu (sihlala sidikwa kukuthanda izinto eziqhelekileyo kwaye siyeke ukutya kwakamsinya). Kuvavanyo olunye, iiRoll zakhonza iisandwich ezinezinto ezine ezahlukeneyo; Abantu batya isinye kwisithathu ngaphezulu kunoko babenako xa wayebanika iisendwitshi ngokuzaliswa kwabo ababuthandayo. Kwelinye, abantu ababenikwe iimilo ezintathu zepasta batya nge-15 ekhulwini ngaphezu kokuba benikwe imilo abayithandayo kuphela. Kwaye uWansink wafumanisa ukuba xa enika abantu i-M & Nks ngemibala eli-10, babesitya iipesenti ezingama-25 ukuya kuma-30 kunaleyo yayinemibala esixhenxe.

Abantu abaninzi, uRoll uthi, banelisa umnqweno wabo wendalo weencasa ezahlukeneyo kunye noburhabaxa ngokukhetha iimveliso ezininzi-kodwa ezo zinamandla onke (oko kukuthi, ikhalori ephezulu), ezinje ngeetshiphusi, ii-crackers, ii-pretzels, i-ayisi khrim kunye neelekese. Lo ngumyalelo oqinisekileyo wokufumana ubunzima.

Isisombululo Yenza iimfuno zakho ezahlukeneyo ngokutya okunempilo. Yenza ulwalamano lwakho. "Zingqonge ngokukhetha ukutya okuninzi okuneekhalori eziphantsi kodwa okunencasa ephezulu, okufana neziqhamo kunye nemifuno, iimbotyi, iisuphu, ioatmeal kunye neyogati ephantsi," ucebisa uRoll. Ngokomzekelo, gcwalisa isitya sakho ngemifuno yesaladi kunye nemifuno emininzi kuqala, emva koko uthathe iincinci zokutya okunamandla njengenyama kunye ne-cheesy casseroles. I-Monotony inokuba ngumhlobo: Ukuba unikwa i-assortment yeekuki, khetha uhlobo olunye kwaye mhlawumbi uya kugqiba ukuthatha iikhalori ezimbalwa.

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