6 Nā kumu āu e ʻai nui ai

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Ua ʻoi loa ʻoe mai ka ʻaina awakea, akā ʻaʻole hiki iā ʻoe ke pale aku i ke kauoha ʻana i ka ʻElua Kokeleka Kokoleka Pālua Pālua no ka mea ʻono. ʻAi ʻoe i kahi ʻeke o ka ʻuala barbecue-flavored potato ma kahi noho ke makemake ʻoe e loaʻa i kekahi wale. Ma nā wahi a pau āu e hele ai, mai ka hale kūʻai "pahu nui" a hiki i kāu pākaukau ma ka hana a me ka lumi kuke ma ka home, paipai ʻia nā hōʻailona kaiapuni iā ​​ʻoe e ʻai ʻoi aku ma mua o kou makemake - a makemake paha.

Ke ʻike nei nā mea noiʻi i ka mana o ka hopena o kēia mau ʻikepili i kāu makemake e ʻai nui. A ʻaʻole pono ʻoe e hoʻomāʻona nui e loaʻa ke kaumaha. "No ka hapanui o mākou, ʻo ke kaulike ʻole ma waena o kā mākou lawe ʻana i ka ikehu a me nā lilo he 50 wale nō calories i kēlā me kēia lā," wahi a Brian Wansink, Ph.D., ka luna o ka Food and Brand Lab a me kahi polofesa o ka ʻepekemaʻai a me ke kūʻai aku ʻana ma ke Kulanui o ʻIlino. ma Urbana-Champaign.

"Iwa haneli pākēneka o ka poʻe e loaʻa nei ka 1 a i ʻole 2 paona i kēlā me kēia makahiki hiki ke mālama i ko lākou kaupaona o kēia manawa inā ʻai lākou he 50 wale nō ka liʻiliʻi o nā calorie i kēlā me kēia lā," hoʻohui ʻo ia. Inā ʻai lākou he 100 wale nō ma ka liʻiliʻi i ka lā, e lilo ana ko lākou kaumaha. "

ʻO ka cue mana loa e hoʻopau i nā calorie keu ka mea maʻalahi ma laila lākou. "ʻIke ka poʻe he aneane hiki ʻole ke pale aku i ka mākaukau o ka meaʻai," i ʻōlelo ʻia e ka mea noiʻi mea koho meaʻai ma ke Kulanui ʻo Pennsylvania ʻO Barbara Rolls, Ph.D., ka mea kākau o ʻO ka Plan Volumetrics Weight-Control Plan (HarperTorch, 2003).

Kuhi ʻo ia i kahi noiʻi kahi i hāʻawi ʻia ai ka poʻe i ka sop mai kahi pola maʻalea i lilo ʻole i mea ʻole; ua hoʻopiha hou iā ia iho mai kahi waihona i hūnā ʻia ma lalo o ka papa. ʻO ka poʻe a pau i ʻai i ke kīʻaha, ʻoi aku ka nui o ka ʻai ʻana i kā lākou ʻāpana sopa maʻamau. Ke haʻi ʻia e pili ana i ka maʻalea, hoʻi kekahi i kā lākou mahele maʻamau. Akā ua hoʻomau ka ʻai a nā poʻe ʻē aʻe, ʻaʻole hiki ke hōʻole i ka meaʻai i mua pono o lākou.

ʻO nā hōʻailona ʻai ikaika ʻē aʻe -- inā pōloli paha mākou a ʻaʻole paha - e hoʻokomo i nā leo, nā ʻala, nā hana a i ʻole nā ​​manawa o ka lā a mākou e hui pū ai me ka ʻai ʻana, e like me ka lohe ʻana i ka pū kalaka ʻaina awakea ma ka hana, a me nā hoʻolaha meaʻai a me nā meaʻai haʻahaʻa. kumukūʻai. A ke hoʻoikaika ʻia mākou e ʻai, paʻakikī e kū. "He hana maikaʻi kā mākou no ka ʻike ʻana i ka mea a mākou e ʻai ai, akā liʻiliʻi mākou i ka manawa e noʻonoʻo ai i ka nui," wahi a Wansink. "He mea hiki ke hōʻoia i ka momona o kou kaiapuni, ʻoiai.

Eia nā ʻeono o nā ʻāpana maʻamau āu e hālāwai ai, a me nā ala e pale aku ai iā lākou.

Ka lua 1: ʻO kēlā me kēia mea e pili ana i ka waiwai

Hiki i ka nui o ka pahu nui ke koi iā ʻoe e hoʻomākaukau a ʻai paha i ka meaʻai ʻoi aku ka nui ma mua o kou makemake. I ka manawa a Wansink i hāʻawi aku ai i nā wahine i kahi pahu 2-paona o ka spaghetti a haʻi iā lākou e hemo kūpono e hana ai i ka ʻaina awakea no ʻelua, ua lawe lākou i ka awelika o 302 mau ʻāpana. Hāʻawi ʻia i kahi pahu 1 paona, ua wehe lākou i nā kaula he 234 wale nō, ma ka awelika.

ʻAi pololei mai kahi pūʻolo nui a pahu paha, a e ʻai paha ʻoe ma kahi o 25 pakeneka ʻoi aʻe ma mua o kāu ʻai mai kahi pūʻolo liʻiliʻi. Inā ʻaʻole ia he meaʻai māmā e like me ke kanakē, ʻāpana a popcorn paha: A laila ʻai paha ʻoe i ka 50 pākēneka hou aku. Ma hoʻokahi haʻawina, hāʻawi ʻo Wansink i ka poʻe i kahi ʻeke 1- a i ʻole 2-paona o M&M's a i ʻole he ʻeke popcorn a i ʻole jumbo-nui. Ma ka awelika, ʻai lākou i 112 M&M mai nā ʻeke 1-pauna a me 156 mai nā ʻeke 2-paona - a ʻai lākou i ka hapalua o kā lākou popcorn, inā he ʻuʻuku a jumbo paha kā lākou mau pahu. "Ke nui ka ipu, pilikia ka poʻe i ka nānā ʻana i ka nui o kā lākou ʻai ʻana," wahi a Wansink.

Pāʻoihana E kūʻai i nā pūʻolo liʻiliʻi. Inā makemake ʻoe e kūʻai i ka nui o ka hoʻokele waiwai o kahi huahana, e hoʻopaʻa hou i ka meaʻai i loko o nā ʻāpana ʻāpana e pili ana i ka nui o ka lawelawe ʻana o ka lepili, ʻoiai inā he meaʻai meaʻai. Ma kēlā ala e ʻike ai ʻoe i ka nui o kāu ʻai ʻana.

Ka lua 2: ʻoluʻolu a loaʻa

E mālama i nā meaʻai ma ka ʻike a ma ka lima, a e loaʻa iā ʻoe i ka lā a pau. Ke waiho nei ʻo Wansink i nā candies kokoleka i ka nānā maʻalahi ma nā pākaukau o nā limahana o ke keʻena, ʻai lākou i ka awelika o ʻeiwa mau ʻāpana i kēlā me kēia lā a makemake e nalowale ke ala o ka nui a lākou e ʻai ai. I ka wā i noho ai ka lole i loko o kā lākou pākaukau, ʻeono ʻāpana wale nō lākou i ʻai ai; i ka wā i ʻike ʻole ʻia ai ʻeono kapuaʻi mai ka pākaukau, ʻehā wale nō kā lākou ʻawelika.

Hōʻike ʻo Rolls i kahi ʻano hoʻokolohua like i ka hale ʻaina o ka haukapila: Ke mālama ʻia kahi poʻi ma ka pahu hau hau, ʻo 3 wale nō ka pākēneka o nā poʻe komo nui a me 5 pākēneka o nā mea kaupaona maʻamau i koho ka ʻaikalima. Ke wehe ʻia ke poʻi i hiki i nā kānaka ke ʻike i ka ice cream a hiki ke maʻalahi iā ia, 17 pakeneka o ka poʻe paʻa i ka haʻawina a me 16 pākēneka o ka poʻe wīwī i koho iā ia. "Inā makemake mākou i ka meaʻai, ke waiho ʻia i mua o mākou, ʻai mākou," wahi a Rolls. "A ʻai ka hapa nui o mākou āpau."

Pāʻoihana Hūnā i nā mea hoʻowalewale. Mai hoʻokomo i nā ʻai ʻai kino ʻole ma kahi e ʻike ai ʻoe iā lākou. Inā pono ʻoe e loaʻa i kahi mea i loko o ka lima e hiki ai, e hana i nā kelala a i ʻole nā ​​lāʻau kāloti, a i ʻole e hoʻopiha i kahi pola hua a mālama kokoke iā ia.

Helu 3: Hoʻopunipuni ʻike

Manaʻo ka poʻe i nā aniani kiʻekiʻe a lohi e paʻa ana i ka wai ma mua o nā aniani pōkole a ākea, ʻoiai ke paʻa ʻelua i ka nui like. Ua ninini ʻo Wansink i ka poʻe i ka wai huaʻai i loko o nā aniani ʻelua a ʻike ʻia ua inu lākou he 20 mau pākēneka hou aku mai nā aniani ʻōpala, ʻoiai ua ʻike lākou iā lākou iho he inu liʻiliʻi. "Ke nānā nui nei ko mākou mau maka i ke kiʻekiʻe, no laila ʻaʻole mākou e ʻike i ka nui o ke aniani pōkole," wehewehe ʻo ia.

Pāʻoihana E noʻonoʻo i ka lōʻihi a me ka ʻili. Ke leʻaleʻa nei i nā mea inu kiʻekiʻe-kalori e like me ka wai huaʻai, nā mea leʻaleʻa a me nā mea inu ʻona paha, e hoʻohana i nā aniani lōʻihi, ʻiki hoʻi. Manaʻo ʻoe ua ʻoi aku ʻoe ma mua o ka inu ʻana.

Helu 4: Nā ʻāpana o waho o ka mana

ʻAi ka hapanui o ka poʻe i ka wā e lawelawe nui ʻia lākou. Ma kekahi o nā haʻawina a Rolls, ua hāʻawi ʻia nā mea ʻai hale ʻaina i nā ʻāpana ʻokoʻa o ka ziti baked. Ke lawelawe ʻia he 52 pākēneka, ʻai lākou he 45 pākēneka hou aʻe. A i ka wā i hāʻawi aku ai ʻo Wansink i nā kānaka i ka pīnapaʻa 10-day-old popcorn, ʻai mau lākou i ka 44 pakeneka hou aʻe mai nā bakeke nui aʻe ma mua o nā mea kaulike. "Hiki i nā ʻāpana ʻāpana ke lanakila i ka ʻono," wahi āna.

Pāʻoihana hoʻopiha i nā koho akamai. ʻAʻohe mea momona mai ka ʻai ʻana i nā ʻāpana salad o greens. "I ka wā e koho ai ʻoe i nā meaʻai kūpono ma ka mua, ʻaʻole pono ʻoe e ʻai liʻiliʻi," wahi a Rolls. ʻO nā kōkua nui o nā meaʻai i loaʻa ka nui o ka wai, e like me nā mea kanu, nā huaʻai a me nā sopa i hoʻokumu ʻia i ka broth, hiki ke hāʻawi i nā ʻāpana ʻoluʻolu me nā calorie liʻiliʻi.

Pitfall 5: Kumukūʻai kumukūʻai o ka hale haʻahaʻa

Hāʻawi ka hapa nui o nā hale ʻaina meaʻai wikiwiki i nā makana maikaʻi loa ma nā ʻāpana supersized i manaʻo ai ʻoe he naʻaupō ke kauoha ʻana i nā lawelawe liʻiliʻi i ʻoi aku ka nui o ka calorie. "Ke kūʻai ʻia nā ʻāpana ʻelua o kahi mea ma mua o ka hoʻokahi, maopopo ka hewa o ka ʻōnaehana kumu kūʻai," wahi a Simone French, Ph.D., he loea i ka momona a me nā maʻi ʻai ma ke Kulanui o Minnesota ma Minneapolis. Ua ʻike kekahi o kāna aʻo ʻana i ka hoʻohaʻahaʻa ʻana i ke kumu kūʻai ma luna o nā mīkini meaʻai māmā e like me ka nika e hoʻoulu ai i nā kūʻai aku ma mua o ka lepili ʻana i nā meaʻai māmā. "Pono ʻoe e makaʻala," wahi a Farani. "Ma nā wahi a pau āu e hele ai, e ʻike ʻoe i nā mea kūʻai meaʻai e hoʻohaʻahaʻa ana i kou makemake e hana i nā koho maikaʻi."

Pāʻoihana E hōʻoia i kāu laina lalo. E nīnau iā ʻoe iho inā ʻoi aku ka koʻikoʻi o ka loaʻa ʻana o kāu kālā ma ke ʻano o nā ʻāpana nui ma mua o ka loaʻa ʻana o kāu mau pahuhopu kaumaha a me ka noho olakino.

Helu 6: Nui nā koho

Maikaʻi ka ʻai ʻana i nā ʻano meaʻai like ʻole no ka mea hoʻonui ia i nā manawa e loaʻa iā ʻoe nā mea momona āpau āu e pono ai. Akā, ʻo ka ʻokoʻa ka mea e koi ai i ka ʻai nui (maʻa mākou e hōʻoluʻolu i nā ʻono maʻamau a hoʻōki i ka ʻai ʻana). I hoʻokahi hoʻokolohua, ua lawelawe ʻo Rolls i nā sandwiches me nā hoʻopiha ʻokoʻa ʻehā; ua ʻai ka poʻe i ka hapakolu i ʻoi aku ma mua o kā lākou hāʻawi ʻana iā lākou i nā sanewika me kā lākou punahele punahele hoʻokahi. Ma kahi ʻē aʻe, ʻai ka poʻe i hāʻawi ʻia i ʻekolu ʻano pasta i ka 15 pakeneka ma mua o ka manawa i hāʻawi ʻia i kā lākou ʻano punahele wale nō. A ua ʻike ʻo Wansink i ka wā i hāʻawi aku ai ʻo ia i nā kānaka M&Ms i 10 mau kala, ʻai lākou i ka 25-30 pakeneka ʻoi aʻe ma mua o ka wā ʻehiku kala.

He nui ka poʻe, wahi a Rolls, māʻona i ko lākou makemake maoli no nā ʻono ʻokoʻa a me nā ʻano like ʻole ma ke koho ʻana i nā huahana he nui - akā ʻo nā mea ikehu (ʻo ia hoʻi, ʻo ka calorie kiʻekiʻe), e like me nā ʻāpana, nā pahū, nā pretzels, ka ʻaikalima a me nā kanakē. ʻO kēia kahi palapala kuhikuhi no ka loaʻa kaumaha.

Pāʻoihana E hōʻoluʻolu i kou makemake i nā ʻano like ʻole me nā meaʻai olakino. Hana i kou ʻano i mea like. "Hoʻopuni iā ​​ʻoe iho me kahi koho nui o nā meaʻai haʻahaʻa i ka calorie akā kiʻekiʻe i ka ʻono, e like me nā huaʻai a me nā mea kanu, nā pīni, kekahi mau sopa, oatmeal a me ka yogurt haʻahaʻa," wahi a Rolls. No ka laʻana, e hoʻopiha mua i kāu pāpaʻi me nā ʻōmaʻomaʻo saladi a me nā mea kanu he nui, a laila e lawe i nā ʻāpana liʻiliʻi o nā meaʻai ikaika e like me nā ʻiʻo a me nā kīʻaha cheesy. Hiki iā Monotony ke kōkua pū: Inā hāʻawi ʻia ʻoe i kahi ʻāpana o nā kuki, koho i hoʻokahi wale nō ʻano a e hoʻopau paha ʻoe i ka lawe ʻana i nā kalo liʻiliʻi.

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