6 Yog vim li cas koj overeat

Zoo Siab

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Koj tau dhau los ntawm kev noj hmo, tab sis koj tsis tuaj yeem tiv thaiv kev txiav txim siab Ob Chav Chocolate Ob-Layer Cake rau khoom noj qab zib. Koj devour tag nrho lub hnab ntawm barbecue-flavored qos yaj ywm chips ntawm ib zaum thaum koj xav tias zoo li tsuas muaj ob peb. Txhua qhov chaw koj mus, los ntawm "lub npov loj" cov khw muag khoom mus rau koj lub rooj ntawm chaw ua haujlwm thiab chav ua noj hauv tsev, cov lus qhia ib puag ncig txhawb kom koj noj ntau dua qhov koj xav tau - lossis tseem xav tau.

Cov kws tshawb fawb tab tom nrhiav pom tias muaj zog npaum li cas cov kev cuam tshuam no muaj rau koj nyiam noj ntau dhau. Thiab koj tsis tas yuav overindulge los ntawm ntau kom tau qhov hnyav. Brian Wansink, Ph.D., tus thawj coj ntawm Food and Brand Lab thiab tus xibfwb ntawm kev noj haus thiab kev lag luam hauv University of Illinois hais tias "Rau peb feem ntau, qhov tsis sib xws ntawm peb lub zog noj thiab kev siv nyiaj tsuas yog 50 calories ib hnub. ntawm Urbana-Champaign.

"Cuaj caum feem pua ​​ntawm cov neeg uas tau nce 1 lossis 2 phaus hauv ib xyoos tuaj yeem tswj hwm lawv qhov hnyav tam sim no yog tias lawv tau noj tsuas yog 50 calories tsawg dua txhua hnub," nws hais ntxiv. Yog tias lawv noj 100 tsawg dua ib hnub, lawv yuav poob phaus. "

Ib qho cue muaj zog tshaj plaws kom haus cov calories ntau yog qhov tseeb yooj yim uas lawv nyob ntawd. "Tib neeg pom tias nws yuav luag tsis tuaj yeem tiv thaiv cov khoom noj uas npaj tau," hais tias Pennsylvania State University tus kws tshawb fawb txog zaub mov xaiv Barbara Rolls, Ph.D., co-sau ntawm Txoj Kev Nyuaj Siab Nyeem Volumetrics (HarperTorch, 2003).

Nws hais txog kev tshawb fawb uas tib neeg tau txais kua zaub los ntawm lub tais dag uas tsis tau dhau los ua khoob; nws refilled nws tus kheej los ntawm ib tug reservoir muab zais nyob rau hauv lub rooj. Txhua tus neeg uas tau noj los ntawm lub tais tau siv ntau dua li lawv ib txwm ua kua zaub. Thaum hais txog qhov ua kom yuam kev, qee tus tau rov qab mus rau lawv qhov qub. Tab sis lwm tus tsuas yog khaws zaub mov, tsis tuaj yeem hais tsis tau cov zaub mov uas yog nyob ntawm lawv xub ntiag.

Lwm yam kev noj zaub mov muaj zog - txawm tias peb tshaib plab lossis tsis muaj - suav nrog txhua lub suab, tsw ntxhiab, kev ua ub no lossis lub sijhawm ntawm hnub peb koom nrog kev noj mov, xws li hnov ​​​​cov pluas su-tsheb tsheb tom haujlwm, nrog rau kev tshaj tawm zaub mov thiab zaub mov qis. nqi. Thiab ib zaug peb tau txais kev tshoov siab kom noj, nws nyuaj rau nres. Wansink hais tias "Peb ua txoj haujlwm zoo ntawm kev nco qab txog yam peb noj, tab sis peb siv sijhawm tsawg dua los xav txog ntim," Wansink hais. "Nws muaj peev xwm ua kom pov thawj koj ib puag ncig, txawm hais tias. Qhov tseem ceeb yog kom paub tias koj tau cuam tshuam los ntawm koj ib puag ncig thiab xaiv raws li."

Nov yog rau ntawm qhov pitfalls uas feem ntau koj yuav ntsib, nrog rau txoj hauv kev kom zam dhau lawv.

Pitfall 1: Economy-size anything

Cov thawv ntim loj tuaj yeem ua rau koj npaj lossis noj zaub mov ntau dua qhov koj xav tau. Thaum Wansink muab cov poj niam 2-phaus lub thawv ntawm spaghetti thiab hais kom lawv tshem tawm txaus los ua noj hmo rau ob, lawv tau tawm qhov nruab nrab ntawm 302 strands. Muab lub thawv 1-phaus, lawv tshem tawm tsuas yog 234 strands, qhov nruab nrab.

Noj ncaj qha los ntawm pob loj lossis ntim khoom, thiab koj yuav zaum haus li 25 feem pua ​​ntau dua qhov koj xav tau los ntawm pob me dua. Tshwj tsis yog tias nws yog khoom noj txom ncauj xws li khoom qab zib, chips lossis paj kws: Tom qab ntawd koj yuav nyiam noj 50 feem pua ​​​​ntau! Hauv ib txoj kev tshawb fawb, Wansink tau muab rau tib neeg xws li 1- lossis 2-phaus hnab ntawm M & M's thiab ib qho nruab nrab- lossis ib lub taub me me ntawm paj kws. Qhov nruab nrab, lawv tau noj 112 M & M's los ntawm 1-phaus hnab thiab 156 los ntawm 2-phaus lub hnab-thiab lawv tau noj ib nrab ntawm lawv cov paj kws, txawm tias lawv cov tub hauv nruab nrab lossis jumbo. "Thaum lub thawv loj, tib neeg muaj teeb meem saib xyuas lawv noj ntau npaum li cas," Wansink hais.

Tshuaj Yuav cov pob me me. Yog tias koj xav yuav qhov kev lag luam loj dua ntawm cov khoom lag luam, rov ntim cov zaub mov rau hauv cov thawv ntim khoom raws li daim ntawv lo ua haujlwm loj, tshwj xeeb tshaj yog tias nws yog khoom noj txom ncauj. Ua li ntawd koj yuav paub tias koj noj ntau npaum li cas.

Pitfall 2: Yooj yim & muaj

Khaws cov khoom noj txom ncauj kom pom thiab ntawm tes, thiab koj yuav ncav cuag lawv txhua hnub. Thaum Wansink muab cov khoom qab zib chocolate tso rau hauv qhov pom tseeb ntawm cov neeg ua haujlwm hauv lub rooj, lawv tau noj qhov nruab nrab ntawm cuaj daim ib hnub twg thiab nyiam ploj mus txog qhov lawv tau noj ntau npaum li cas. Thaum cov khoom qab zib nyob rau hauv lawv lub rooj tub rau khoom, lawv noj tsuas yog rau daim; thaum nws tawm ntawm qhov pom rau taw los ntawm lub rooj, lawv qhov nruab nrab tsuas yog plaub.

Rolls qhia txog hom kev sim zoo sib xws hauv tsev kho mob hauv tsev noj mov: Thaum lub hau tau khaws cia rau ntawm lub khob khov nab kuab, tsuas yog 3 feem pua ​​​​ntawm cov neeg rog rog thiab 5 feem pua ​​​​ntawm cov neeg hnyav tau xaiv ice cream. Thaum lub hau raug tshem tawm kom cov neeg pom cov dej khov thiab ncav cuag nws yooj yim dua, 17 feem pua ​​​​ntawm cov neeg rog rog hauv txoj kev tshawb no thiab 16 feem pua ​​​​ntawm cov neeg ntshiv tau xaiv nws. Rolls hais tias "Txawm hais tias peb tsis xav tau zaub mov, thaum nws muab tso rau ntawm peb xub ntiag, peb noj nws," "Thiab ntau ntawm peb noj nws tag nrho."

Tshuaj Nkaum kev ntxias ntxias. Tsis txhob tso khoom noj txom ncauj tsis zoo rau qhov twg koj tuaj yeem pom lawv. Yog hais tias koj yuav tsum muaj ib yam dab tsi nyob rau hauv caj npab ncav cuag, ua rau nws celery los yog carrot sticks, los yog sau ib lub tais txiv hmab txiv ntoo thiab khaws cia ze ntawm tes.

Pitfall 3: Optical illusions

Cov tib neeg pom qhov siab, iav me me li tuav cov kua ntau dua li luv, dav, txawm tias thaum ob leeg tuav tib tus lej. Wansink muaj tib neeg ncuav kua txiv hmab txiv ntoo rau hauv ob hom iav thiab pom tias lawv haus ze li 20 feem pua ​​​​ntawm cov iav stubbier, txawm tias lawv pom lawv tus kheej haus tsawg dua. "Peb ob lub qhov muag zoo li tsom mus rau qhov siab, ua rau peb tsis pom ntau npaum li cas lub khob luv muaj," nws piav qhia.

Tshuaj Xav tias siab thiab yuag. Thaum txaus siab rau cov dej qab zib uas muaj calorie ntau ntau xws li kua txiv hmab txiv ntoo, smoothies lossis dej cawv, siv cov iav qhov siab, nqaim. Koj yuav xav tias koj haus ntau tshaj qhov koj tau ua.

Pitfall 4: Ib feem ntawm kev tswj tsis tau

Cov neeg feem coob noj ntau dua thaum lawv tau txais ntau dua. Hauv ib qho ntawm Rolls cov kev tshawb fawb, cov neeg noj mov hauv tsev noj mov tau muab ntau qhov sib txawv ntawm cov ziti ci. Thaum tau txais kev pabcuam ntxiv 52 feem pua, lawv tau noj 45 feem pua ​​ntxiv. Thiab thaum Wansink muab cov neeg tsis noj qab haus huv 10-hnub paj kws, lawv tseem noj 44 feem pua ​​​​ntawm cov thoob loj dua li qhov nruab nrab. "Ib feem cues tuaj yeem kov yeej saj," nws hais.

Tshuaj ua kom tiav ntawm kev xaiv ntse. Tsis muaj leej twg puas tau rog los ntawm kev noj zaub mov ntau ntxiv. "Txawm tias koj xaiv cov zaub mov zoo hauv thawj qhov chaw, koj yuav tsum tsis txhob noj tsawg," Rolls hais. Kev pab loj ntawm cov khoom noj uas muaj dej ntau, xws li zaub, txiv hmab txiv ntoo thiab kua zaub raws cov kua zaub, tuaj yeem muab cov khoom txaus siab nrog tsawg calories.

Pitfall 5: Tus nqi khoom noj khoom haus hauv qab daus

Feem ntau cov khw noj mov ceev ceev muab cov txiaj ntsig zoo ntawm cov khoom loj uas koj xav tias ruam yuam kev me me uas raug nqi ntau dua ib calories. Simone French, Ph.D., tus kws tshaj lij txog kev rog thiab noj zaub mov tsis zoo ntawm University of Minnesota hauv Minneapolis hais tias "Thaum ob daim ntawm qee yam raug nqi tsawg dua ib qho, nws yog qhov tseeb. Ib qho ntawm nws cov kev tshawb fawb pom tau tias txo tus nqi ntawm cov khoom noj txom ncauj los ntawm cov khoom noj txom ncauj tsawg npaum li cov npib tsib xee ua rau muaj kev muag ntau dua li sau cov khoom noj txom ncauj tsawg. "Koj yuav tsum tau ceev faj," Fab Kis hais tias. "Txhua qhov chaw koj mus, koj yuav pom cov neeg muag zaub mov ua rau koj lub siab xav xaiv qhov zoo."

Tshuaj Tshawb xyuas koj cov kab hauv qab. Nug koj tus kheej yog tias tau txais koj cov nyiaj muaj nqis nyob rau hauv daim ntawv ntawm cov khoom loj yog qhov tseem ceeb dua li kev ncav koj lub hom phiaj hnyav thiab noj qab nyob zoo.

Pitfall 6: Ntau txoj kev xaiv

Noj ntau yam khoom noj yog qhov zoo vim nws ua rau muaj feem ntau koj yuav tau txais tag nrho cov as-ham uas koj xav tau. Tab sis ntau yam kuj prompts overeating (peb nyiam dhuav nrog cov saj paub thiab tsis noj sai dua). Hauv ib qho kev sim, Rolls tau pab qhaub cij nrog plaub qhov sib txawv; tib neeg noj ib feem peb ntau dua li lawv tau ua thaum nws muab cov qhaub cij rau lawv nrog lawv tus kheej nyiam sau. Hauv lwm qhov, cov neeg uas tau nthuav tawm nrog peb cov duab ntawm cov nplej zom tau noj 15 feem pua ​​​​ntau dua li thaum lawv tau muab lawv cov duab nyiam xwb. Thiab Wansink pom tias thaum nws muab cov neeg M & Ms hauv 10 xim, lawv tau noj 25-30 feem pua ​​ntau dua li thaum muaj xya xim.

Ntau tus neeg, Rolls hais tias, txaus siab rau lawv lub siab nyiam rau cov khoom sib txawv thiab kev ntxhib los mos los ntawm kev xaiv ntau yam khoom - tab sis cov khoom uas muaj zog-dense (piv txwv li, high-calorie), xws li chips, crackers, pretzels, ice cream thiab khoom qab zib. Qhov no yog ib qho tshuaj virtual rau qhov hnyav nce.

Tshuaj Ua kom koj xav tau ntau yam nrog cov zaub mov noj qab haus huv. Ua ntau yam koj tus phooj ywg. Rolls hais tias "Cia ib puag ncig koj tus kheej nrog ntau yam khoom noj uas muaj calories tsawg tab sis muaj qab ntxiag, xws li txiv hmab txiv ntoo thiab zaub, taum, qee cov kua zaub, oatmeal thiab lowfat yogurt," Rolls qhia. Piv txwv li, sau koj lub phaj nrog zaub zaub ntsuab thiab ntau zaub ua ntej, tom qab ntawd noj me me ntawm cov zaub mov muaj zog xws li nqaij thiab chees casseroles. Monotony kuj tuaj yeem ua tus phooj ywg: Yog tias koj tau muab cov ncuav qab zib ntau ntau, xaiv ib yam nkaus xwb thiab koj yuav zaum kawg noj tsawg calories.

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