Uyihlela njani iKhitshi lakho lokuNciphisa ubunzima

Umxholo

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Ukuba ubunokuqikelela kuzo zonke izinto ezisekhitshini lakho ezinokubangela ukuba utyebe, mhlawumbi ubuya kwalatha kwi-stash yakho yelekese ekwi-pantry okanye ikhathoni ye-ayisikrimu etyiwa sisiqingatha ekwifriji. Kodwa oyena tyala unokuba yinto eceke ngakumbi: Izifundo ezitsha zibonisa ukuba indlela ozihlela ngayo izinto zokubala, i-pantry yakho, kunye neekhabhathi zakho zinokuchaphazela umdla wakho wokutya-kwaye, ekugqibeleni, esinqeni sakho. Iindaba ezimnandi: Awudingi ukwenza lonke uhlaziyo lwekhitshi ukuze unciphise. Zama ezi ngcebiso zokuhlengahlengisa impumelelo yokunciphisa umzimba. (Emva koko, funda phezulu kwi-12 yeeTshintsho eziNcinci eziNcedisiweyo zeSondlo sakho.)

1.I-Declutter i-countertop yakho. Phakamisa isandla sakho ukuba unetyala lokugcina ukutya kwiikhawuntari zakho (kuba uza kukuphindisa kwikhabhathi ngomso, akunjalo?). Nasi isizathu sokubuyisela ukutya kwi-pantry: Abafazi abashiya ibhokisi yesidlo sakusasa kwiitafile zabo babenobunzima obungama-20 eepawundi ngaphezulu kunabo bangakhange; Abasetyhini abatya isoda kwiikhawuntari zabo babenobunzima obungama-24 ukuya kuma-26 eeponti ngaphezulu, ngokophononongo lwamakhitshi angaphezu kwama-200 ekhitshini. Ijenali yeMfundo yezeMpilo kunye nokuziphatha. "Iyabila inyani yokuba uyatya okubonayo, utshilo umbhali okhokelayo wokufunda uBrian Wansink, umlawuli weCornell Food and Brand Lab. "Nokuba unayo into ethathelwa ingqalelo isempilweni njengengqolowa, ukuba utya into encinci ngalo lonke ixesha udlula, iikhalori ziyadibanisa." Yicinge ngaphandle kwamehlo, ngaphandle kwengqondo.

2.Lumkela izixhobo zasekhitshini ezinesidima. Ukujonga izixhobo zasekhitshini eziyilwe ngobuchule kukhokelela ekukhetheni ngakumbi, ngokutsho kophononongo kwi UJUphando lwabathengi. Abathathi-nxaxheba abasebenzisa i-ice cream scooper emile njengonodoli bakhupha i-ice cream engaphezulu ngeepesenti ezingama-22 kunaleyo yayisebenzisa iscooper esiqhelekileyo. "Iimveliso ezidlalayo ngokuqonda zisibangela ukuba siyeke ukulinda, ngenxa yoko sinomdla wokulandela imivuzo yethu njengokutya okungxamisekileyo," ucacisa watsho umbhali-mbhali uMaura Scott, Ph.D., unjingalwazi oncedisayo wentengiso kwiYunivesithi yaseFlorida State. Ukuba iimpahla zasekhaya zintle kakhulu ukuba zingaxhathiswa, khuthaza ukuzonwabisa kwiindawo ezinempilo, uScott ucebisa. Yiya kwimigca emihle yesaladi okanye ibhotile yamanzi enepolka ukukuzoba uzisebenzise ngakumbi. (Siza kuqala ngeCookware eNtsha epholileyo ukuguqula iKitchen yakho.)

3. Beka ukutya okunempilo kwiindawo ezikubetha ebusweni. Ngokuqinisekileyo, zikhona iintsuku apho uya kuhamba iikhilomitha ezili-10 ukuya kwezandla zakho kwisiqwenga setshokholethi, kodwa ixesha elininzi silungiselelwe ukutya eyona ilungileyo. Abasetyhini ekuye kwafuneka bahambe iinyawo ezintandathu ukuze bafumane izandla zabo kwiqhekeza letshokholethi batya isiqingatha seetshokholethi kunabo banelekese phambi kwabo, ngokophononongo oluvela kwiYunivesithi yaseCornell. Iindaba ezimnandi: "Iziphumo ezifanayo ziyinyani kukutya okusempilweni okunje ngeziqhamo okanye imifuno-ngokukuko kulula ngakumbi, kokukhona unokuyitya," utshilo uWansink. Ukulungelelanisa kwakhona impumelelo, beka imithambo esele uyithengile kwinqanaba lefriji yakho, gcina amashwamshwam asempilweni njengento yokuqala oyibonayo kwi-pantry yakho, okanye ubeke isitya seziqhamo kwitafile yakho yasekhitshini. Emva koko, fihla izinto ezingenampilo (sijonge kuwe, ibhokisi ye-Oreos) kwiishelufa eziphezulu okanye kwindawo ekude efrijini yakho (cinga: i-ayisi khrim ngasemva kweengxowa zee-ertyisi eziqingqiweyo).

4.Yehlisa i-dinnerware yakho. Sele uyazi ukuba ukutya amaqhekeza amancinci linyathelo elilungileyo lokunciphisa umzimba, kodwa ukutya kwiitya ezincinci kwenza kube lula ukunamathela kubungakanani obufanelekileyo bokutya. Ngapha koko, abantu abasebenzisa i-7-intshi yeepleyiti (ezijikeleze ubungakanani beplate yesaladi) batya iipesenti ezingama-22 ngaphantsi kwalabo basebenzise isitya sangokuhlwa se-intshi ezi-10, ngokokufunda Ijenali yeFederal of American Societies for Experimental Biology. Nkqu nezazi zokutya ezisebenzisa izitya ezinkulu zaphaka zaza zatya i-ice cream engaphezulu ngeepesenti ezingama-31 kunalezo zazisebenzisa izitya ezincinci. Ngexesha elizayo xa usothula isitya sokuhlambela izitya, beka izitya ezincinci kunye neepleyiti kwishelufu yakho yokuya kwikhabhinethi yakho; stash supersize ezo ezingafikelelekiyo. (Kwaye ubungakanani bale infographic yokuKhonza ubungakanani bokutya okuthandayo.)

5.Sebenzisa iiglasi ze-champagne endaweni yokuwas. Nalu uluvo esinokungena ngalo ebhodini: Phula iifligne ze-champagne ukunciphisa inani olisebenzisayo kwiikhalori ezingamanzi. I-Bartenders ithulule ngaphezulu kweepesenti ezingama-30 kwizinto eziwisayo kunakwiglasi ye-highball, ngokophando oluvela kwiZiko lezeMpilo leSizwe. Kuba le ngcamango inokuguqulela kuso nasiphi na isiselo esinikezela ngeekhalori, sebenzisa iifluti okanye iiglasi zebhola ephezulu kwiziselo eziqukethe ikhalori, kwaye ubeke iziporho ecaleni kwento epholileyo yamanzi.

6.Yenza ifayile ye-ubumnandiehlisa eyakhoukutya Isibane esiluzizi kunye nomculo ophantsi akufuneki ugcinwe kuphela kubusuku bemihla. Xa ukukhanya nomculo kuthanjisiwe, abatyeleli babesitya iikhalori ezimbalwa kwaye bakonwabele ukutya kwabo ngakumbi kunaxa besitya ngokukhanya okurhabaxa kunye nomculo ongxolayo, ngokutsho kophononongo lweYunivesithi yaseCornell. Yenza kwakhona i-ambience ekhaya ngokuya kukukhanya kwemood kunye nokuseta iPandora kwisikhululo esipholileyo. Umbala unokukugcina unciphile. Yongeza ukutshiza kweetawuli ezibomvu, iipleyiti, nokuba yintoni-ekhitshini lakho. Abantu batya iipesenti ezingama-50 ezimbalwa zetshokholethi xa behanjiswa kwipleyiti ebomvu xa kuthelekiswa neblue okanye imhlophe, bafumana isifundo kwijenali Elsevier.

7.Yenza isitovu sakho sibe sakhonceda-isikhululo. Ukuba uhlala usitya isidlo sakho kwitafile yakho yasekhitshini, yazi oku: Amadoda nabasetyhini batya iipesenti ezingama-20 ezimbalwa zeekhalori xa ukutya kunikezelwa kwitafile endaweni yetafile yabo, kufunyenwe isifundo. Nciphisa iikhalori ezingakumbi ngokuswitsha iipuni zakho zokuhambisa rhoqo-uya kukhupha i-avareji yeepesenti ezili-15 ngaphantsi, ngokutsho kwesifundo esivela kwiYunivesithi yaseCornell. (P.S. Fumanisa indlela yokuNqanda Iminqweno ngeKtshisi.)

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