Bikɔs yu want fɔ lɛf fɔ it bɔku bɔku it dɛn, sɔntɛm yu kin tink bɔku tɛm se, "A nɔ de it bɔku, bɔt wetin mek a de gɛt mɔ wet?" Sɔntɛm di prɔblɛm nɔto wetin yu de it, bɔt na aw yu de it. Bɔku pan wi kin it mɔ it pas aw wi kin tink. So tide, lɛ wi tɔk bɔt aw fɔ kɔntrol di rayt pat saiz fɔ it, ɔ ‘Pɔshɔn Saiz’, ɛn lɔs wet fayn fayn wan.
Wetin na di kɔrɛkt saiz fɔ dis it?
Fɔ tɔk am simpul wan, dis na di it we dɛn se wi fɔ it wan tɛm. Bɔt fɔ mɛzhɔ dis insay kɔp, ɔns, ɛn tebul spɔnj kin mek yu at pwɛl smɔl. Bifo dat, i izi fɔ mek wi mɛmba dɛn tin ya we wi kin it bay we wi kɔmpia dɛn to tin dɛn we wi kin si rawnd wi ɛn we wi kin si bɔku tɛm.
Imajin se una de sheb wan plet fɔ it. If yu mɛmba dis, i go rili ɛp yu.
Di tin we impɔtant pas ɔl na fɔ luk di ‘Nutrition Facts’ lɛbl pan it dɛn we dɛn pak. I rayt klia wan di ‘Serving Size’ (di mɔnt fɔ it insay wan savis) ɛn ‘Servings Per Container’ (ɔmɔs savis de insay di paket).
Na sɔm simpul kɔmpiashɔn dɛn we go ɛp yu. Dɛn tin ya rili izi fɔ mɛmba.
| Di kayn it we dɛn kin it | Wan izi we fɔ mɛzhɔ di kɔrɛkt saiz |
|---|---|
| Rays, nuts ɔ pasta | Di sayz fɔ wan skɔp ayskrim ɔ di sayz fɔ wan kɔp kek we dɛn kin rap. |
| Mit, fish ɔ chukchuk | Di sayz fɔ wan dɛk fɔ kad ɔ di sayz fɔ yu an (we nɔ gɛt finga). |
| Vɛjitebul ɔ frut dɛn | Di saiz fɔ yu fist we yu tek yu an insay yu fist. |
| Chiz | Di sayz fɔ tu dais ɔ di sayz fɔ yu big an frɔm wan tip to di ɔda wan. |
| Pɛtetɛ | Di sayz we kɔmpyuta maws we dɛn kin yuz ɔltɛm kin gɛt. |
| Snek dɛn lɛk biskit ɛn chips | Wan anful we gɛt kɔp. |
Fɔ yus to dɛn kwantiti ya fɔs, yu kin yuz kɔp fɔ mɛzhɔ ɛn mɛzhɔ dɛn wan tɛm ɛn tɔn dɛn insay di dish. Dɔn yu go ɔndastand dɛn kwantiti ya gud gud wan bay we yu de si.
Praktikal advays fɔ kɔntrol di it we yu de it
If yu put dɛn abit ya insay yu layf, i go izi fɔ kɔntrol yu wet pas aw yu tink.
Tray dɛn tin ya na os.
I izi fɔ wi fɔ kɔntrol dis na os.
- Yuz smɔl plet dɛn: We wi de it pan big plet, wi kin lɛk fɔ ful-ɔp am. So, yuz plet ɔ bol we smɔl smɔl pas di wan we yu kin it pan. Dis go ɛp yu fɔ it smɔl we yu nɔ ivin no.
- Sheb wan tɛm nɔmɔ: We yu de sheb it, sheb di rayt amount wan tɛm nɔmɔ. Nɔ gɛt di abit fɔ sheb di tin dɛn we yu de du di sɛkɔn tɛm.
- Rimov it na tebul: Nɔ sidɔm fɔ it wit ɔl di rays ɛn kari we de na tebul. If yu du dat, yu go fil fɔ sheb mɔ as yu de tɔk. So, put di it we lɛf afta yu dɔn sheb am na yu plet.
- Nɔ it frɔm di paket: Nɔ bigin it frɔm wan paket biskit, wan paket krak krak, ɔ wan tub ayskrim we de dairekt na yu an. If yu du dat, yu nɔ go ebul fɔ kɔntrol di we aw yu de it. Put di amount we yu nid pan wan sɛpret plet ɛn it am.
- Di tin dɛn we lɛf: Nɔ kip di tin dɛn we lɛf na frij insay wan kɔntena. If i pɔsibul, kip di mɔni we yu nid fɔ ɛni it insay difrɛn smɔl kɔntena dɛn . Dis go ɛp yu nɔ fɔ it pasmak we yu de it leta.
Aw yu go fil fɔ go na rɛstɔrant?
Dis kin tranga smɔl we yu de it na do, bɔt i nɔ pɔsibul.
- Share: Fo plenti restorant fo awa kontri, di porshon saiz fo dish laik fried rice and kottu de rili big. So if i pɔsibul, sheb di it wit yu padi .
- Rimov sɔm fɔs: Kip ɔl di it we yu tink se yu nid frɔm di plet we yu gɛt, pul di ɔda wan dɛn fɔs ɛn aks fɔ ‘tek away’ .
- Sheb dessert: If yu de it dessert, sheb am wit plenti pipul insted fo it am yu wan.
Tek tɛm na di supamakit.
- Tek tɛm wit smɔl paket: Tek tɛm wit smɔl paket biskit ɛn kuki we dɛn mak "Mini". Bikɔs dɛn smɔl, wi nɔ no se wi kin it bɔku, ɛn tink se, "I nɔ bad fɔ it sɔm."
- Pik di paket dɛn we gɛt wan saiz: Bifo yu bay big paket dɛn, pik tin dɛn we dɛn pak di we we yu go ebul fɔ it wan tɛm. Fɔ ɛgzampul, insted bay big tub we gɛt ayskrim, bay tin dɛn we gɛt wan wan saiz lɛk ayskrim sandwich.
Di prɔsis fɔ It wit Maynd
Dis na ɔda impɔtant we fɔ kɔntrol di bɔku it we yu de it. Dat min se, fɔ pe atɛnshɔn to wetin yu de it.
- Chew yu it fayn fayn wan: Nɔ swɛla am kwik, chew am fayn, ɛn it am wit sɛns.
- Kip di TV ɛn fon fa: Wi nɔ kin no ɔmɔs wi de it we wi de wach TV ɔ wach wi fon. So, nɔ de nia dɛn tin dɛn de we yu de it.
- Lisin to yu ful-ɔp: Yu bren de sɛn signal to yu we yu bɛlɛ bigin fɔ fil ful. Lisin to da signal de. Nɔ tink se, "A fɔ it ɔltin we de na mi plet." If yu fil se yu ful-ɔp, lɛf fɔ it.
We yu put dɛn abit ya insay yu layf, yu nɔ go jɔs ebul fɔ kɔntrol yu wet, bɔt yu go ebul fɔ mek yu ɔl gɛt wɛlbɔdi. Mɛmba se dis nɔto sɔntin we pɔsin kin du wan nɛt. Bil dɛn abit ya smɔl smɔl. If yu gɛt mɛrɛsin lɛk dayabitis ɔ yu nid fɔ gɛt patikyula it plan, i rili impɔtant fɔ aks yu dɔktɔ (dɔktɔ) ɔ pɔsin we sabi bɔt it.
Mɛsej we dɛn kin kɛr go na os
- We yu de lɔs yu wet, i impɔtant fɔ tek tɛm wit wetin yu de it ɛn di sayz we yu de it .
- Mekɔp di bɔku it dɛn, yuz kɔmpiashɔn wit simpul tin dɛn lɛk yu an, di an we ol di handel, ɔ wan dɛk we gɛt kad.
- Yu fɔ gɛt simpul abit dɛn na os, lɛk fɔ yuz smɔl plet dɛn ɛn nɔ lɛf it na di tebul fɔ it.
- We yu de it na do, gɛt di abit fɔ it togɛda ɔ briŋ di ɔda wan dɛn na os .
- We yu de it , chew yu it fayn fayn wan, it sloslo, ɛn pe atɛnshɔn pan yu it nɔmɔ ɛn nɔ du ɛni ɔda tin . Stɔp fɔ it jɔs lɛk aw yu fil se yu ful-ɔp.
- I kin tek tɛm fɔ mek ɔl dis bi abit. Peshɛnt ɛn put dɛn chenj ya insay yu layf smɔl smɔl .
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