Yadda Ake Shirya Kitchen dinka don Rage nauyi

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Idan za ku yi zato a duk abubuwan da ke cikin kicin ɗinku waɗanda za su iya sa ku yi nauyi, da alama za ku nuna alamar alewa a cikin ma’ajiyar kayan abinci ko kwalin ice cream ɗin da aka cinye rabi a cikin injin daskarewa. Amma ainihin mai laifi na iya zama wani abu mafi dabara: Sabbin karatu suna tabbatar da cewa hanyar da kuke tsara ƙididdigar ku, kayan kwalliyar ku, da kabad ɗin ku na iya shafar sha'awar ku-kuma, a ƙarshe, layin ku. Labari mai dadi: Ba kwa buƙatar yin cikakken gyaran ɗakin dafa abinci don rage nauyi. Gwada waɗannan shawarwarin sake tsarawa don nasarar asarar nauyi. (Sannan, karanta kan Canje-canjen Ƙwararrun Ƙwararru 12 don Abincin ku.)

1.Rarraba saman teburin ku. Raaga hannunka idan kun kasance masu laifin adana abinci akan masu lissafin ku (saboda kawai za ku mayar da shi daga majalisar gobe, ko?). Ga dalilin mayar da abincin a cikin ma'ajiyar kayan abinci: Matan da suka bar akwati na hatsi na karin kumallo a saman teburinsu sun yi nauyin fam 20 fiye da waɗanda ba su yi ba; matan da suka zuba soda a kan abin hawansu sun auna nauyin kilo 24 zuwa 26, a cewar binciken fiye da kicin 200 a cikin Jaridar Ilimi Lafiya da Halayya. "Ya faɗi ƙasa da gaskiyar cewa kuna cin abin da kuke gani," in ji marubucin binciken jagorar Brian Wansink, darektan Cibiyar Abinci da Brand Lab. "Ko da wani abu da aka yi la'akari da lafiya kamar hatsi, idan kun ci kadan a duk lokacin da kuke tafiya, adadin kuzari yana ƙarawa." Yi la'akari da shi daga gani, daga tunani.

2.Hattara da cutesy kitchenware. Kallon kayan aikin kicin da aka ƙera da kyau yana haifar da ƙarin zaɓuɓɓuka masu ban sha'awa, bisa ga binciken da aka yi a cikin Jnamu Binciken Masu Amfani. Mahalarta waɗanda suka yi amfani da ƙanƙara mai sifar tsana ta tsana sun ƙera 22 % fiye da ƙanƙara fiye da waɗanda suka yi amfani da sikeli na yau da kullun. "Kayayyakin wasa a cikin hankali suna sa mu mu yi tsaro, don haka mun fi saurin biyan lada kamar abinci mai daɗi," in ji mawallafin mawallafin Maura Scott, Ph.D., mataimakin farfesa a tallace-tallace a Jami'ar Jihar Florida. Idan kayan gida sun yi kyau sosai don yin tsayayya, ƙarfafa kwarin gwiwa a wurare masu koshin lafiya, Scott ya ba da shawara. Je zuwa kyawawan salatin salatin ko kwalban ruwa na polka-dot don jawo ku cikin amfani da su sosai. (Za mu fara da Cool New Cookware don Canza Kayan Abincin ku.)

3. Sanya lafiyayyun abinci a wuraren da a zahiri za su bugi fuska. Tabbas, akwai ranakun da zaku yi tafiya mil 10 don samun hannayenku akan ɗan cakulan, amma galibi ana shirya mu don cin abin da ya fi dacewa. Matan da suka yi tafiya kafa shida kafin su samu hannunsu a kan cakulan sun ci rabin adadin cakulan fiye da wadanda ke gabansu, a cewar wani bincike daga jami’ar Cornell. Labari mai dadi: "Irin wannan tasirin gaskiya ne ga abinci mafi koshin lafiya kamar 'ya'yan itatuwa ko kayan marmari-mafi dacewa, mafi kusantar za ku ci," in ji Wansink. Don sake tsarawa don samun nasara, sanya kayan lambu da aka riga aka ɗora a matakin ido a cikin firiji, adana kayan ƙoshin lafiya a matsayin abu na farko da kuke gani a cikin ma’ajiyar ku, ko saita kwano na ‘ya’yan itace a kan teburin dafa abinci. Bayan haka, ɓoye abubuwa marasa lafiya (muna kallon ku, akwatin Oreos) a kan manyan shelves ko a cikin mafi girman isa ga injin daskarewa (kuyi tunani: ice cream a bayan jakunan daskararriyar daskararre).

4.Rage kayan abincin ku. Kun riga kun sani cewa cin ƙaramin rabo shine motsa hankali don asarar nauyi, amma cin ƙaramin jita -jita yana sauƙaƙe tsayawa tare da girman hidimar da ta dace. A gaskiya ma, mutanen da suka yi amfani da faranti 7-inch (kusan girman girman farantin salatin) sun ci kashi 22 cikin dari ƙasa da waɗanda suka yi amfani da farantin abincin dare 10, bisa ga wani bincike a cikin Jaridar Ƙungiyar Ƙungiyoyin Ƙasar Amirka don Ƙwararrun Ƙwayoyin Halittu. Hatta masu aikin gina jiki waɗanda suka yi amfani da manyan kwano sun yi hidima kuma sun ci ice cream fiye da kashi 31 cikin ɗari fiye da waɗanda suka yi amfani da ƙaramin kwano. Lokaci na gaba da zaku sauke injin wankin, sanya ƙaramin kwano da faranti a kan shiryayye a cikin majalisar ku; stash supersize wadanda ba za a iya isa ba. (Kuma fadada wannan Infographic na Bayar da Girma don Abincin Abincin da kuka fi so.)

5.Yi amfani da gilashin shampagne maimakon tumblers. Anan akwai ra'ayin da za mu iya shiga tare da shi: Fitar da sarewar shampen don rage adadin da kuke cinyewa cikin kalori mai ruwa. Bartenders ya zubar da kashi 30 cikin dari a cikin tumblers fiye da cikin gilashin ƙwallon ƙafa, a cewar wani bincike daga Cibiyar Kiwon Lafiya ta Ƙasa. Tunda wannan tunanin zai iya fassara zuwa kowane abin sha wanda ke ba da adadin kuzari, yi amfani da sarewa ko gilashin ƙwallon ƙwal don abubuwan da ke ɗauke da kalori, da tara tuluna kusa da mai sanyaya ruwa.

6.Ƙirƙiri waniyanayihakan yana rage girman kuci. Bai kamata a tanadi hasken dimmed da ƙaramar kiɗa ba don daren kwanan wata. Lokacin da aka sassauta haske da kiɗa, masu cin abinci suna cin ƙarancin kalori kuma suna jin daɗin abincin su fiye da lokacin da suke cin abinci tare da tsananin haske da kiɗa mai ƙarfi, a cewar wani bincike daga Jami'ar Cornell. Mayar da yanayi a gida ta hanyar zuwa hasken yanayi da saita Pandora akan tashar kwantar da hankali. Launi na iya kiyaye ku siriri. Ƙara jajayen tawul ɗin tawul, faranti, komai!-zuwa ɗakin girkin ku. Mutane sun ci cakulan cakulan kashi 50 cikin ɗari yayin da aka ba su a kan farantin ja idan aka kwatanta da shuɗi ko fari, sun sami bincike a cikin mujallar Elsevier.

7.Sanya stovetop ɗin kubauta-tasha. Idan kuna yawan ba da abincin ku daga teburin dafa abinci, ku san wannan: Maza da mata sun ci ƙarancin adadin kuzari kashi 20 lokacin da aka ba da abinci daga kan tebur maimakon teburinsu, binciken daya ya gano. Gyara ƙarin adadin kuzari ta hanyar musanya cokali na hidimar ku don na yau da kullun-za ku iya fitar da matsakaicin kashi 15 cikin ɗari, a cewar wani bincike daga Jami'ar Cornell. (PS Nemo yadda za a Kawar da Sha'awa a kusa da agogo.)

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