"ʻO nā mea a pau e hoʻopuni ana iā ʻoe ma ka home, mai ka hoʻomālamalama ʻana i ka lumi ʻaina a hiki i ka nui o nā kīʻaha, hiki ke hoʻololi i kou kaumaha keu," wahi a Brian Wansink, PhD, i loko o kāna puke, Unconscious Eating: Why We Eat More Than We E noʻonoʻo. . Pono e noʻonoʻo. A ʻo kekahi manaʻo e pili ana i kēia manaʻo: inā hiki i ko mākou hale ke hoʻololi i ko mākou kaumaha nui, a laila hiki ke kōkua iā mākou e hoʻopau iā ia. 1) E komo i ka hale ma ka puka nui Inā ʻaʻole ʻoe e noho i kahi keʻena, akā i loko o kahi hale nui, e hoʻāʻo e hoʻohana pinepine i ka puka nui, ʻaʻole i ka puka e kū kokoke ana i ka lumi kuke. Wahi a kahi haʻawina i hana ʻia ma ke Kulanui ʻo Cornell, ʻai ka poʻe e hele mau ana i ka lumi kuke i ka 15% pinepine a ʻoi aku. 2) E koho i nā hāmeʻa micro lumi kuke He mau koho maikaʻi ʻo ka ʻuala maikaʻi, ka mea hoʻoheheʻe lima ʻia, a me ka ice cream. Ma kahi grater maikaʻi, hiki ke ʻoki ʻia ʻo Parmesan - ma kahi o kahi hiʻohiʻona ʻoi aku ka maikaʻi o ka pā, e loaʻa iā ʻoe kahi ʻāpana me ka momona liʻiliʻi. ʻOi aku ka maikaʻi o ka maʻemaʻe o ka asparagus, zucchini, broccoli a me ka cauliflower ma mua o nā mea kanu like ʻole. Hiki iā ʻoe ke wili i ka meaʻai i loko o ka pā, kahi mea maʻalahi loa, ʻaʻohe ʻanuʻu ʻē aʻe. A hiki ke hoʻohana ʻia kahi ice cream scoop e hana i nā lawelawe a me nā mea ʻono ʻē aʻe: muffins, kuki, etc. 3) E hana i kahi kīhāpai haʻahaʻa-calorie ʻO nā mea kanu ʻala hou i loko o kāu māla e hoʻoulu iā ʻoe e ʻai i ke olakino. ʻAʻole lākou i loko o nā calorie, akā nui nā meaʻai. ʻAe, a mālama i kāu mau puke meaʻai vegan punahele ma kahi kokoke. 4) E makaʻala i nā waiwai i hoʻopanee ʻia Inā loaʻa koke iā ʻoe nā ʻāpana a i ʻole nā meaʻai maikaʻi ʻole i lawe ʻia e kāu kāne a mau keiki paha, e hoʻolei koke iā lākou i ka ʻōpala. ʻAʻohe wehewehe. 5) E hoʻohana i nā lāʻau lāʻau Ke hoʻohana ʻoe i nā chopsticks, koi ʻia ʻoe e ʻai me ka mālie a me ka noʻonoʻo. ʻO ka hopena, ʻai ʻoe i ka liʻiliʻi, a ma hope o ka ʻai ʻana ua maikaʻi ʻoe. Ua hana ʻo Brian Wansink i kekahi noiʻi hoihoi loa i nā hale ʻaina Kina ma ʻekolu mau mokuʻāina o ʻAmelika. A ua hiki mai au i ka hopena o kēlā poʻe makemake e ʻai me ka chopsticks, ʻaʻole lākou e ʻeha i ka momona. 6) Pono ka nui o ka pā E kiʻi i nā papa nani āu i hoʻoilina mai kou kupuna wahine mai. I kēlā mau lā, he 33% ka liʻiliʻi o ka nui o nā pā ma mua o ka nui o nā kīʻaha hou. "ʻO nā pā nui a me nā puna nui e alakaʻi i ka pilikia nui. Pono mākou e kau i nā meaʻai hou aʻe ma ka pā i mea e ʻoi aku ka maikaʻi, "wahi a Wansink. 7) E noʻonoʻo i loko o ka lumi ʻaina a me ka lumi kuke Inā makemake ʻoe e ʻai liʻiliʻi, e poina i ka ʻulaʻula ma ka lumi ʻaina a me ka lumi kuke. I loko o nā hale ʻaina, hiki iā ʻoe ke ʻike pinepine i nā aka o ka ʻulaʻula, ka ʻalani a me ka melemele - ua hōʻoia lōʻihi nā ʻepekema ʻo kēia mau kala e hoʻoulu i ka makemake. E hoʻomanaʻo i ka ʻulaʻula a me ka melemele McDonald's logo? Ua noʻonoʻo ʻia nā mea a pau i loko. 8) ʻAi i ka mālamalama mālamalama Ua ʻike ka poʻe ʻepekema mai ke Kulanui o Kaleponi e makemake ʻoe e ʻai hou aku i nā kukui pohihihi. Inā ʻoe e helu ana i nā calorie, e hoʻomaʻamaʻa ʻoe i nā kukui mālamalama i loko o ka lumi kuke a me ka lumi ʻaina. 9) E inu i ka wai kukumba Ua hōʻoia ka poʻe ʻepekema ʻo ka wai kukama e hoʻoikaika i ke kaumaha. He mea maʻalahi ka meaʻai no ka hoʻomākaukau ʻana i ka wai kukama: ʻokiʻoki i kahi kukama a hoʻopiha i ka wai inu anuanu i ka pō. I ke kakahiaka, e hoʻololi i nā ʻāpana kukumba me nā mea hou, e hoʻoinu no kekahi manawa, kānana a hauʻoli i ka wai kukama i ka lā a pau. No ka hoʻololi, hiki iā ʻoe ke hoʻohui i ka mint a i ʻole lemon i ka inu. Puna: myhomeideas.com Unuhi: Lakshmi
2022-11-11