Zvokudya zvine utano hazvitangi mukicheni yako. Vanotanga paresitoro. Kutengesa zvekutengesa kungasava basa rinofadza zvikuru, asi rakakosha, uye nemazano awa, uchakwanisa kutenga zvokudya zvine utano uye kuchengetedza mari shoma .
Tanga nekutora mutsara yako. Funga nezvezvokudya zvaunoda kugadzirira kwemazuva mashomanana anotevera, uye enda kutarisana nekicheni yako kuti uone izvo zvaunazvo.
Nyora pasi zvose zvekudya uye zvishandiso zvaunoda.
Usatengesa Nzara
Idya chimwe chinhu usati watenga. Paunenge uine nzara, pane mukana wakaisvonaka iwe uchazotenga zvimwe zvekudya zvausingadi. Uye usati uedzeswe ne candy uye unobata pa checkout, ivo vanongowedzera makoriki ausingadi.
Know the Floor Plan
Paunenge uri paresitorendi, nyatsoteerera kuti dare racho rakaiswa sei. Iwe unogona kunge uchiita zvekutengesa kwako zvakapoteredza chiyero nokuti zvokudya zvakakosha zvikuru (zvibereko zvitsva, gungwa rezvokudya, nyama uye marisi) zvinowanzoiswa pamativi ose. Gara kure nezvokudya zvakawandisa zvinowedzera mumafuta, shuga, uye sodium zvinowanzowanikwa pakati nepakati.
Vanhu vazhinji vanoda kudya michero yakawanda nemiriwo, saka tanga muchikamu chezvibereko zvechitoro. Sarudza michero mitsva nemiriwo yakasimba, yakakora uye isina gwapa. Cherechedzai kubumba, kunyanya pamusoro pemakroti nemichero yakazara zvakasimba pamwechete.
Usapfuurira
Tenga chete chiyero chemichero mutsva yaunoda kwemazuva mashomanana kuitira kuti michero yako nemiriwo zvirege kupararira mufiriji yako. Sarudza michero yakafurwa nemavhegi kana uchida kuzvichengeta kwenguva refu.
Ziva Nzira Yokuti Uudze Kana Chimwe Chimwe Chakatsva
Tarisa nyama yakakwirira, maruva, uye huku. Mucherechedzo haisi chiratidzo chikuru chekuvandudzwa, saka tevera mhino dzako.
Zvokudya uye zvekudya zvegungwa zvinofanira kunhuwa uye zvakachena. Nyama inofanira kusimba, uye kwete yakasimba kana kuti ine slimy.
Tora mashomanana mapurasitiki akajeka kubva kune dhipatimendi rekugadzira kune dhipatimendi rekudya. Nyama yakawanda inofanira kunge yakatovharwa zvakachengeteka, asi nei uchiwana mukana wekudonha? Ita sarudzo imwe neimwe muhomwe yake kuti uve nechokwadi kuti hakuzovi nekusvibiswa kwepamberi yemafuta ezvokudya zvitsva pane zvimwe zvezvokudya zvako.
Usakanganwa Calcium
Zvigadzirwa zvemakungwa zvishoma-kana kuti zvisina-mafuta zvichapa mhuri yako ne calcium. Kana iwe usingadi mukaka, tsvaga zvimwe zvekudya zvakagadzirwa ne calcium zvakadai semiriwo mashizha mashizha kana zvimwe zvekudya.
Sarudza Zvakakora Zviyo
Chingwa, mupunga, uye zviyo ndezvokudya zvevanhu vakawanda. Sarudza mbeu yose kana zvichibvira, inenge hafu yezviyo zvako inofanira kunge yakazara mbeu. Izvozvo zvinoreva zvinhu zvakadai sechingwa chakazara gorosi uye pasta, tortillas, oatmeal, popcorn, zviyo zvose zvezviyo, uye risi tsvuku.
Verenga Nutrition Labels uye Ingredients Lists
Izvi zvinonyanya kukosha kana uri kutevera kudya kwakakosha kana kutarisa uremu hwako. Zvose zvakakanyiwa zvepakiti zvinotarisirwa kuti uwane ruzivo urwu, kazhinji kune rumwe rutivi kana kumashure kwepakiti.
Kunobva:
Tsvakurudzo, Dzidzo uye Economics (REE), Agricultural Research Service (ARS), uye United States Department of Agriculture (USDA) kuburikidza ne National Agricultural Library (NAL). "Nutrition.gov: Gadzira Chirwere Chakanaka neHome Shopping."