Dalilai 6 da kuke yawan cin abinci

Wadatacce

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Kun sha wahala daga abincin dare, amma duk da haka ba za ku iya yin tsayayya da yin odar Cakulan Biyu Mai Kyau Biyu don kayan zaki ba. Kuna cinye duka jakar dankalin turawa mai ɗanɗanon barbecue a zama ɗaya lokacin da kuke son samun kaɗan kawai. Duk inda kuka je, daga masu siyar da “babban akwati” zuwa teburin ku a wurin aiki da dafa abinci a gida, alamun muhalli suna ƙarfafa ku ku ci fiye da abin da kuke buƙata - ko ma kuna so.

Masu bincike suna gano irin ƙarfin tasirin waɗannan alamomin akan dabi'ar ku na wuce gona da iri. Kuma ba lallai ne ku wuce gona da iri don samun nauyi ba. "Ga yawancin mu, rashin daidaituwa tsakanin yawan kuzarin mu da kashe kuzari shine adadin kuzari 50 a kowace rana," in ji Brian Wansink, Ph.D., darektan Abinci da Alamar Lab kuma farfesa na ilimin abinci mai gina jiki da talla a Jami'ar Illinois a Urbana-Champaign.

"Kashi 90 cikin 100 na mutanen da ke samun 1 ko 2 fam a kowace shekara na iya kula da nauyinsu na yanzu idan sun ci kawai calories 50 a kowace rana," in ji shi. Idan sun ci ƙasa da 100 a rana, za su rage kiba.

Alamar mafi ƙarfi don cinye ƙarin adadin kuzari shine gaskiyar cewa suna can. Barbara Rolls, Ph.D., marubucin marubuci na Jami'ar Jihar Pennsylvania ya ce "Mutane suna ganin kusan ba zai yiwu ba a yi tsayayya da wadataccen abinci." Tsarin Kula da Nauyin Volumetrics (HarperTorch, 2003).

Ta ba da misali da wani bincike da aka yi wa mutane miya daga wani kwanon dabara da ba ta zama fanko ba; ta sake cika kanta daga wani tafki da ke boye a karkashin teburin. Duk wanda ya ci a kwanon ya cinye fiye da yadda ya saba na miya. Lokacin da aka gaya musu wayo, wasu sun koma rabonsu na yau da kullun. Amma wasu suka ci gaba da cin abinci, sun kasa cewa a'a ga abincin da ke gabansu.

Sauran alamomin cin abinci mai ƙarfi-ko muna jin yunwa ko a'a-sun haɗa da kowane sauti, ƙamshi, ayyuka ko lokutan yini da muke hulɗa da cin abinci, kamar jin ƙaho ɗin cin abincin rana a wurin aiki, da tallan abinci da ƙarancin abinci farashin. Kuma da zarar an motsa mu mu ci, yana da wahala mu daina. Wansink ya ce "Muna yin kyakkyawan aiki na sanin abin da muke ci, amma muna ɓata lokaci mai yawa don yin tunani game da ƙarar," in ji Wansink. "Yana yiwuwa a kitse-hujjar yanayin ku, ko da yake. Makullin shine ku gane cewa kewayenku yana rinjayar ku kuma ku zaɓi daidai."

Anan akwai shida daga cikin manyan raunin da za ku iya fuskanta, tare da hanyoyin guje musu.

Pitfall 1: Girman komai na tattalin arziki

Manyan kwantena na iya sa ku shirya ko cin abinci fiye da yadda kuke so. Lokacin da Wansink ya ba mata kwalin 2-fam na spaghetti kuma ya gaya musu su cire isasshen don yin abincin dare na biyu, sun fitar da matsakaici 302. Idan aka ba da akwatin fam guda 1, sun cire madauri 234 kawai, a matsakaici.

Ku ci kai tsaye daga babban fakiti ko akwati, kuma tabbas za ku cinye kusan kashi 25 cikin ɗari fiye da yadda kuke yi daga ƙaramin fakiti. Sai dai idan abin ciye -ciye ne kamar alewa, kwakwalwan kwamfuta ko popcorn: Sannan wataƙila za ku ci kashi 50 cikin ɗari! A cikin binciken guda ɗaya, Wansink ya ba mutane ko dai jakar M & M guda 1 ko 2 kuma ko dai matsakaici- ko falo mai girman jumbo. A matsakaita, sun ci 112 M & M's daga jakunkuna 1-pound da 156 daga jakunkuna 2-laba - kuma sun ci rabin popcorn, ko tubs ɗin su matsakaici ne ko jumbo. Wansink ya ce "Lokacin da akwati ya yi girma, mutane suna samun matsala wajen lura da yawan abincin da suke ci."

Magani Sayi ƙananan fakitoci. Idan ka fi son siyan girman tattalin arziƙi na samfur, sake haɗa abincin a cikin kwantena masu girman rabo gwargwadon girman sabis na lakabin, musamman idan abincin abun ciye-ciye ne. Ta haka za ku san nawa kuke ci.

Pitfall 2: Sauƙi & samuwa

Ajiye kayan ciye-ciye a gani da hannu, kuma za ku isa gare su duk tsawon yini. Lokacin da Wansink ya sanya alewar cakulan a bayyane a kan teburan ma'aikatan ofis, sun ci matsakaicin guda tara a kowace rana kuma suna rasa sanin adadin nawa za su ci. Lokacin da alewar ta kasance a cikin ɗigon teburinsu, guda shida kawai suka ci; lokacin da ba a gani ƙafa shida daga tebur, sun kai matsakaita hudu kawai.

Rolls yana ba da labarin irin wannan gwajin a cikin gidan cin abinci na asibiti: Lokacin da aka sanya murfi akan mai sanyaya ice-cream, kashi 3 kawai na mahalarta masu kiba da kashi 5 na masu nauyi-nauyi sun zaɓi ice cream. Lokacin da aka cire murfin don ba da damar mutane su ga ice cream kuma su kai shi cikin sauƙi, kashi 17 cikin 100 na masu kiba a cikin binciken da kashi 16 cikin 100 na masu rauni sun zaɓi shi. "Ko muna bukatar abinci ko a'a, lokacin da aka sanya shi a gaban mu, muna ci," in ji Rolls. "Kuma da yawa daga cikin mu suna cin duk."

Magani Boye abubuwan jaraba. Kada ku sanya kayan ciye -ciye marasa lafiya inda za ku gan su. Idan dole ne ku sami wani abu a hannunku, ku sa shi seleri ko sandar karas, ko ku cika kwanon 'ya'yan itace ku ajiye shi kusa da hannu.

Matsakaici na 3: Tunani na gani

Mutane suna ganin dogayen tabarau masu siriri suna riƙe da ruwa fiye da gajeru, masu faɗi, ko da duka biyun suna riƙe da adadin daidai. Wansink ya sa mutane suna zuba ruwan 'ya'yan itace a cikin nau'ikan gilashin biyu kuma sun gano cewa sun sha kusan kashi 20 cikin 100 na gilasai masu tsauri, ko da yake suna ganin kansu ba su sha ba. "Idanunmu sun fi maida hankali kan tsayi, wanda hakan ya sa ba ma ganin adadin ƙaramin gilashi a ciki," in ji shi.

Magani Yi tunanin tsayi da fata. Lokacin jin daɗin abubuwan sha masu yawan kalori kamar ruwan 'ya'yan itace, santsi ko abin sha, yi amfani da dogayen tabarau. Za ku yi tunanin kun sha fiye da yadda kuka yi a zahiri.

Pitfall 4: Abubuwan da ba a sarrafa su ba

Yawancin mutane suna cin abinci fiye da lokacin da aka ba su ƙarin abinci. A daya daga cikin karatun Rolls, an ba masu cin abincin gidan cin abinci nau'ukan daban-daban na gasa ziti. Lokacin da aka ba da ƙarin kashi 52, sun ci ƙarin kashi 45 cikin ɗari. Kuma lokacin da Wansink ya ba wa mutane ɗanɗano mai ɗanɗano mai tsawon kwanaki 10, har yanzu sun ci kashi 44 cikin ɗari daga manyan bokiti fiye da masu matsakaicin girma. "Abubuwan da aka nuna na iya ma shawo kan dandano," in ji shi.

Magani cika zaɓuɓɓuka masu wayo. Babu wanda ya taɓa samun kitse ta cin abinci mai yawa na ganyen salati. "Muddin ka zaɓi abinci mai kyau tun farko, ba buƙatar ka ci ƙasa da ƙasa ba," in ji Rolls. Babban taimako na abincin da ke ɗauke da ruwa mai yawa, kamar kayan lambu, 'ya'yan itatuwa da miyar miya, na iya ba da gamsasshen rabo tare da kalori kaɗan.

Pitfall 5: Farashin abinci na ciniki-gida

Yawancin gidajen cin abinci masu sauri suna ba da irin wannan babban ciniki a kan mafi girman rabo wanda kuke jin wauta yana ba da umarnin ƙaramin sabis wanda ya fi tsada a kowane kalori. "Lokacin da guda biyu na wani abu ya yi ƙasa da ɗaya, a bayyane yake cewa tsarin farashin ba daidai ba ne," in ji Simone French, Ph.D., ƙwararre kan kiba da matsalar cin abinci a Jami'ar Minnesota a Minneapolis. Ɗaya daga cikin bincikenta ya gano cewa rage farashin kayan ciye-ciye na inji mai ɗanɗano kaɗan kamar nickel ya haifar da ƙarin tallace-tallace fiye da lakabin kayan ciye-ciye maras nauyi. "Kuna buƙatar yin taka tsantsan," in ji Faransanci. "Duk inda kuka je, zaku tarar da masu siyar da abinci suna lalata burin ku na yin zaɓuɓɓuka masu kyau."

Magani Duba layin kasa. Tambayi kanka idan samun ƙimar kuɗin ku ta hanyar babban rabo yana da mahimmanci fiye da cimma burin ku na nauyi da zama lafiya.

Pitfall 6: Yawancin zaɓi

Cin abinci iri -iri yana da kyau saboda yana ƙara yawan damar samun duk abubuwan gina jiki da kuke buƙata. Amma iri -iri kuma yana haifar da yawan cin abinci (muna son yin gundura da abubuwan da muka saba kuma mu daina cin abinci da wuri). A cikin gwaji guda ɗaya, Rolls ya ba da sandwiches tare da abubuwa huɗu daban -daban; mutane sun ci kashi ɗaya bisa uku fiye da yadda suke yi lokacin da ta ba su sandwiches tare da ciko ɗaya da suka fi so. A wani bangaren kuma, mutanen da aka gabatar musu da nau'i uku na taliya sun ci kashi 15 bisa dari fiye da yadda aka ba su siffar da suka fi so. Kuma Wansink ya gano cewa lokacin da ya ba mutane M & Ms cikin launuka 10, sun ci kashi 25-30 cikin ɗari fiye da lokacin da akwai launuka bakwai.

Mutane da yawa, Rolls ya ce, suna gamsar da sha'awar su ta asali don dandano daban-daban da laushi ta hanyar zaɓar samfura iri-iri-amma waɗanda dukkansu suna da ƙarfi (watau, babban kalori), kamar kwakwalwan kwamfuta, masu fasa, pretzels, ice cream da alewa. Wannan takardar sayan magani ce ta kama-da-wane don samun nauyi.

Magani Bayar da buƙatar ku iri-iri tare da abinci mai lafiya. Yi iri-iri na abokin tarayya. "Ku kewaye kanku da zaɓin abinci masu yawa waɗanda ba su da adadin kuzari amma masu daɗin ɗanɗano, irin su 'ya'yan itatuwa da kayan marmari, wake, wasu miya, oatmeal da yogurt mara ƙarancin ƙima," in ji Rolls. Misali, cika farantinka da ganyen salati da kayan lambu da yawa da farko, sannan ka ɗauki ƙananan abinci masu ƙarfi kamar nama da kasko. Monotony kuma na iya zama abokin tarayya: Idan an ba ku nau'in kukis, zaɓi nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in kukis, zaɓi nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in kukis, zaɓi nau'in nau'in nau'in nau'in nau'in nau'in nau'in kukis, zaɓi nau'in nau'in nau'in nau'in kukis iri ɗaya kawai kuma wataƙila za ku iya ƙara samun ƙarancin adadin kuzari.

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