Pehea e hoʻonohonoho ai i kāu lumi kuke no ka lilo kaumaha

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Inā ʻoe e koho i nā mea āpau i loko o kāu lumi kuke e hiki ai iā ʻoe ke lilo i kaupaona, e kuhikuhi paha ʻoe i kāu stash o ke kanakē i loko o ka hale waiho ʻai a i ʻole ka pahu ʻai kalima i ʻai ʻia i loko o ka pahu hau. Akā ʻo ka mea hewa maoli he mea ʻoi aku ka maʻalahi: Ke hōʻike nei nā haʻawina hou i ke ʻano o kāu hoʻonohonoho ʻana i kāu mau helu helu, kou hale lole, a me kāu keʻena keʻena hiki ke hoʻoikaika i kou makemake-a, ʻo ka hope, i kou pūhaka. ʻO ka nūhou maikaʻi: ʻAʻole pono ʻoe i kahi hoʻomaikaʻi hou ʻana i ka lumi kuke e hōʻemi. E hoʻāʻo i kēia mau ʻōlelo aʻoaʻo hou no ka holomua o ke kaupaona. (A laila, e heluhelu i ka 12 Tiny Expert-backed Changes for Your Diet.)

1.E hoʻolaha i kāu countertop. E hāpai i kou lima inā hewa ʻoe i ka mālama ʻana i ka meaʻai ma kāu mau helu ʻai (no ka mea e lawe wale ana ʻoe i waho o ka hale kuhina i ka lā ʻapōpō, ʻeā?). Eia ke kumu e hoʻihoʻi ai i ka meaʻai i loko o ka hale ʻai: ʻO nā wahine i waiho i kahi pahu o ka palaoa ʻaina kakahiaka ma luna o ko lākou mau pākaukau, ʻoi aku ke kaumaha o 20 paona ma mua o ka poʻe ʻaʻole; ʻo nā wahine i pahu i ka soda ma kā lākou mau helu kaupaona he 24 a 26 mau paona ke kaupaona, e like me ke aʻo ʻana o 200 mau lumi kuke i ka Ka Haʻawina Ola Ola Ola. "E ʻai ana ʻoe i kāu mea e ʻike ai," wahi a Brian Wansink, ka luna alakaʻi o ka Cornell Food and Brand Lab. "ʻOiai me kahi mea i manaʻo ʻia he olakino e like me ka cereal, inā ʻoe e ʻai i kahi manamana lima i kēlā me kēia manawa ke hele ʻoe, e hoʻonui nā calorie." E noʻonoʻo ma waho o ka maka, mai ka noʻonoʻo.

2.E makaʻala i nā mea kīhini nani. Ke nānā nei i nā mea hana kīʻaha nani i alakaʻi ʻia i nā koho indulgent hou, e like me kahi noiʻi i ka Journal o ka Consumer Research. ʻO ka poʻe i komo i hoʻohana i ka scooper ice cream me ke ʻano pepeke, ua hāʻawi ʻia he 22 pākēneka ʻoi aku ka nui o ka ice cream ma mua o ka poʻe i hoʻohana i ka scooper maʻamau. "Hoʻohālikelike nā huahana pāʻani iā ​​mākou e waiho i kā mākou kiaʻi, no laila ke makaʻu pinepine nei mākou e alualu i nā uku ponoʻī e like me nā meaʻai indulgent," wehewehe ʻo Maura Scott, Ph.D., mea loea kālepa aʻoaʻo ma Florida University University. Inā nani ka waiwai o ka home e kūʻē, paipai i ka leʻaleʻa i nā wahi olakino, e ʻōlelo ana ʻo Scott. E kiʻi i nā ʻuala salakeke nani a i ʻole kahi hue wai polka-dot e huki iā ʻoe i ka hoʻohana hou aku. (E hoʻomaka mākou me Coolware Cookware Hou e Hoʻololi i kāu Kuke Kuke.)

3. E hoʻokau i nā meaʻai olakino i nā wahi e ʻāpono iā ʻoe i ka maka. ʻOiaʻiʻo, aia nā lā e hele ai ʻoe i 10 mau mile e kau i kou mau lima ma kahi ʻāpana kokoleka, akā ʻo ka hapa nui o ka manawa ua hoʻolālā ʻia mākou e ʻai i ka mea maʻalahi. ʻO nā wahine i pono e hele wāwae i ʻeono mau wāwae e kau i ko lākou mau lima i kahi ʻāpana kokoleka i ʻai i ka hapalua o ka nui o nā kokoleka ma mua o nā mea me nā momona ma mua o lākou, e like me ka noi ʻana mai ke Kulanui ʻo Cornell. ʻO ka nūhou maikaʻi: "He ʻoiaʻiʻo ka hopena like no nā meaʻai olakino e like me nā huaʻai a me nā mea kanu-ʻoi aku ka maʻalahi, ʻoi aku ka nui o ka ʻai ʻana iā ia," wahi a Wansink. No ka hoʻonohonoho hou ʻana no ka holomua, e kau i nā mea kanu i kālai mua ʻia ma ka ʻili o ka maka i loko o kāu pahu hau, e mālama i nā meaʻai maikaʻi e like me ka mea mua āu e ʻike ai i loko o kāu hale lole, a i ʻole e waiho i kahi kīʻaha hua ma kāu papaʻaina. A laila, hūnā i nā mea olakino ʻole (ke nānā aku nei mākou iā ʻoe, pahu o Oreos) ma nā papa kiʻekiʻe loa a i ʻole kahi mamao loa o kāu pahu hau (e noʻonoʻo: ʻo ka ʻaima ʻala ma hope o nā ʻeke o nā peʻa maloʻo).

4.Downsize i kāu mea ʻaina awakea. Ua ʻike mua ʻoe ʻo ka ʻai ʻana i nā ʻāpana liʻiliʻi he neʻe akamai no ka pohō kaumaha, akā ʻo ka ʻai ʻana i nā kīʻaha liʻiliʻi e maʻalahi ke hoʻopili me ka nui o ka lawelawe ʻana. ʻO ka ʻoiaʻiʻo, ʻo ka poʻe i hoʻohana i nā pā he 7 iniha (ma kahi o ka nui o ka pā saladi) ʻai lākou he 22 pākēneka ma mua o ka poʻe i hoʻohana i kahi pāʻina ʻaina 10-ʻīniha, e like me kahi noiʻi i ka Ka Nūpepa o ka Federation of American Societies for Experimental Biology. ʻO nā meaʻai meaʻai i hoʻohana i nā kīʻaha nui i lawelawe a ʻai i 31 pakeneka ʻoi aku ka nui o ka ice cream ma mua o ka poʻe i hoʻohana i nā kīʻaha liʻiliʻi. ʻO ka manawa aʻe e hemo ai ʻoe i ka mea holoi ipu, e hoʻonoho i nā bola a me nā pā liʻiliʻi i kāu pahu hele i kāu waihona kuhina; stash supersize poʻe ma kahi o ka hiki ʻole. (A e hoʻopili i kēia Infographic o ka lawelawe ʻana i nā nui no kāu meaʻai olakino punahele.)

5.E hoʻohana i nā aniani champagne ma kahi o ka tumblers Eia kekahi manaʻo e hiki iā mākou ke loaʻa ma luna o ka moku me: Wehe i nā ʻohe champagne e hoʻemi i ka nui āu e ʻai ai i nā calorie wai. Ua ninini ʻo Bartenders i ka 30 pakeneka i ʻoi aku i loko o nā kīʻaha pīpeku, e like me kahi noiʻi mai ka National Institute of Health. No ka mea hiki i kēia manaʻo ke unuhi i nā mea inu e hāʻawi i nā calorie, hoʻohana i nā aniani a i ʻole nā ​​aniani kinipōpō no nā mea inu i loaʻa i ka calorie, a kau i nā tumblers i ka ʻaoʻao o kāu cooler wai.

6.Hana i kahihoʻokalakupuae hoʻohaʻahaʻa i kāuʻai ʻai. ʻAʻole pono e mālama ʻia nā kukui uila a me nā mele haahaa wale no nā pō lā. I ka wā i palupalu ai nā kukui a me nā mele, ua ʻai ka poʻe ʻaina awakea i nā mea ʻoi aku ka liʻiliʻi a hauʻoli pū i kā lākou meaʻai ma mua o ka ʻai ʻana me nā kukui uila a me nā mele nui, e like me kahi noiʻi mai ke Kulanui ʻo Cornell. E hana hou i ka leʻaleʻa ma ka home ma ka hele ʻana i ke kukui a me ka hoʻonohonoho ʻana iā Pandora ma kahi kahua hoʻomaha. Hiki i ke kala ke mālama iā ʻoe i ka lahilahi. Hoʻohui i nā kaha o nā ʻulaʻula-dishtowels, nā pā, nā mea āpau! - i kāu lumi kuke. Ua ʻai ka poʻe i ka 50 pakeneka ka liʻiliʻi o nā kīkī kokoleka i ka wā i lawelawe ʻia ai lākou ma kahi pā ʻulaʻula i hoʻohālikelike ʻia me kahi uliuli a keʻokeʻo paha, loaʻa kahi haʻawina ma ka puke pai. ʻO Elsevier.

7.Hana i kāu kapuahi i kāulawelawe-kahua paʻa. Inā ʻoe e lawelawe maʻamau i kāu pāʻina mai kāu papaʻaina kīhini, e ʻike i kēia: ʻAi nā kāne a me nā wahine i ka 20 pākēneka i ka liʻiliʻi o nā calorie ke hāʻawi ʻia ka meaʻai mai ka papakū ma mua o kā lākou papaʻaina, hoʻokahi noiʻi i loaʻa. E ʻoki i nā calorie hou aʻe ma ka hoʻololi ʻana i kāu mau puna lawelawe no nā mea maʻamau-e ʻai ʻoe i ka awelika he 15 pakeneka ka liʻiliʻi, e like me kahi noiʻi mai ke Kulanui ʻo Cornell. (P.S. E ʻike pehea e ʻoki ai i nā kuko a puni ka uaki.)

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