Kudya zvokudya zvakawanda zvinovaka muviri hazvifaniri kutora mari yakawanda. Nekufunga uye zvishoma zvekugadzirira, iwe unogona kudya kudya kwakanaka pasina kuputsa bhangi.
Kudya Zvimwe Zvokudya Pamba
Zvokudya zvinowedzera kana mumwe munhu akagadzirira uye anokushandira kwauri. Hazvishamisi, hongu. Dining restaurant iri nyore uye inonakidza, asi inotorawo mari, zvichida kana uri kuenda kunogara pasi-pasi.
Zvokudya zvinokurumidza kudya zvinodhura kudarika zvinowanikwa mumaresitorendi - asi vazhinji vavo vanoshumira zvokudya zvisinganyanyi kunakidza, saka kunyange zvazvo zvingaita seine mari yakakwana yekudya nenzira iyi, pakufamba kwenguva, hazvisi zvakanaka nokuda kwechiuno chako kana utano hwako.
Kwete mubiki ane ruzivo? Izvozvo zvakanaka - kubika hazvidi kuti zvive zvakaoma chero bedzi paunosarudza mapepa asina kuoma uye kuunganidza kicheni yako ine zvidzidzo zvishoma.
Kuronga Zvokudya Zvako
Kana iwe uchidya kumba, iwe unotarisira zvose zvinoshandiswa zvinopinda mune imwe ndiro - uye iwe unosarudza kusarudza ndiro dzinogadzira kudya kwega imwe (chinhu chakanaka kukwanisa kushandisa simba iroro).
Utano hwekudya hunofanana nehutano hwakafanana: puroteni inobva kune dzimwe, michero kana miriwo, uye mbeu yose kana starch. Shumira imwe neimwe yega nechinwa chakanaka. Kunzwisisa chikamu chemazana chakakoshawo, zvose nekuda kwekoriori kuverenga nekugadzirira kudya.
Kudya kudya kunobatsirawo kuchengetedza mari.
Paunoronga kwemazuva mashomanana kana kwevhiki yezvokudya zvekudya, sarudza ndiro dzinosanganisira zvinoshandiswa zviri kutengesa (chengeta mapepanhau kana kuendesa paIndaneti kuona nzvimbo dzako dzekutsvaga 'dzekutengeserana) kana kuti iwe watotora. Saka kana nyama yekutengeswa, funga pamusoro pechinhu chakadai - shandisa chikafu chekudya nyore imwe usiku uye shandisa zvasara zvekudya zvekudya zvakagadzirwa mushure mevhiki.
Kuchengetedza Mari Nekunetseka Kutenga
Kunyatsoronga kuronga kudya kunopinda mune zvekutengesa zviri nani zvekutengesa. Chinhu chekutanga ndechokusarudza kuti vangani vanozvitengesa mazendo amuchaita kwevhiki (uye iyo). Izvi ndizvo nokuti une zvikamu zviviri zvakakosha zvezvokudya - zvinhu zvinogara kwenguva pfupi uye zvinhu zvinokurumidza kukurumidza. Uye zvizhinji zvezvokudya zvine utano zvinokurumidza kukurumidza kunze kwekunge wakazvichengeta zvakanaka.
Usatenga zvimwe zvibereko zvitsva nemiriwo kupfuura iwe unoda. Zvitsva zvinowanikwa zvakaipa mumazuva mashomanana, uye kana iwe usingashandisi, iwe unofanira kuzvirasa, uye zvinongova kuparadza mari. Saka apo iwe unogona kuronga kudya kwemavhiki ese, iwe unogona kutora maitiro maviri akasiyana ekutenga kwevhiki.
Chengesi Zvikwata, Zvigadzirwa zveKakini, Zvimwe Zvizhinji, uye Zvokudya Zvitsva
Imwe nzira yekutenga akachenjera ndeyekutarisa mabhizimisi ezvitoro zvezvinhu zvakakonzerwa nemafuta uye zvokudya zvechando. Vanodhura zvakadzama uye sezvakanakira s zita mazita anouya nemari yakakwirira, saka kana pavanenge vachitengesa, tora zvimwe zvekare. Zvigadzirwa zvekakini zvinogara kwenguva yakareba, uye kudya kwechando kunobatsira kwemwedzi mitanhatu. Uyezve, tsvagai zvokudya zvaunogona kutenga muhombekiti uye neshamba kwenguva yakareba. Chengetedza urongwa hwezvinhu zvako zvakawanda-kana chero munhu achienderera mberi kutengesa, inguva yekuunganidza.
Uyezve, tenga zvokudya mumamiriro avo mashoma akagadzirwa. Iri basa shomanana rekuchera chicken rose - kana kunyange musoro we broccoli), asi zvinodhura kupfuura kutenga mapuranga. Izvo zvinotora zvokudya zvakawanda zviri nyore zvakare - zvinowanzoita mari yakawanda-kugadzirisa kugadzirira ndiro dzako kubva pakutanga.
Kushandisa Pepa (uye Checking It Twice)
Usakanganwa urongwa hwekutenga. Izvi zvakakura - kana iwe usina uwandu hwako, pane mukanano wakanaka iwe unogona kutenga zvimwe kupfuura zvaunoda kana kukanganwa chimwe chinhu chakakosha. Ndinonyora mutsara pafoni yangu yakanaka, saka mukana wandiri kukanganwa unenge zero.
Kusarudza Zvokudya Zenguva
Imwe muponesi mukuru wemari ndeyekugadzirisa menyu yako pane chero zvitsva nemichero zviri mumwaka.
Semuenzaniso, sarudza greens, strawberries, broccoli, uye chinanaini mukati megore; mazambiringa, mazambiringa, mahairi, michero uye tomate muzhizha; acorn uye butternut squash, Swiss chard uye turnips pakuwa; uye michero yemiti, kiwi, kare uye Brussels inomera muchando. Zvimwe zvinhu zvakadai semakroti, maapuro, bell pepper uye mbatata zvinotengesa gore rose.
Ko Zvakadini Nezvokudya Nehutano Zvokudya?
Zvokudya zvehutano uye zvipfeko zvinowanzotengeswa pamutengo wepamutengo - kunyanya zvinhu zvakapetwa. Iwe haufaniri kushandisa mari yako pane zvakanakisisa zvekudya zvehutano zvakagadzirwa uye zvinotapira - michero yose nemiriwo inodhura uye zvichida inorwara.
Uye pane izvi. Zvokudya zvehupenyu hazvisi zvekudya zvinovaka muviri kupfuura zvekudya zvinokura nemaitiro anowanzogadzirwa, saka usanzwa uine mhosva kana iwe usingakwanisi kutenga. Kunyanya US Food and Drug Administration uye USDA inogadzirisa miviri yakachengeteka yezvipembenene nemishonga yemafuta uye inogara ichiongorora kudya kuti ive nechokwadi chokuti yakachengeteka kudya.
Nzira Yokuwana Nayo Mamwe Kubatsira
Kana iwe usingakwanisi kutambanudza bhajeti yako yakakwana yekudyisa mhuri yako, chengetedza kune zvirongwa zvakadai seDADA's Supplemental Nutrition Assistance Program (SNAP), kana kutsvaga mabhengi ezvokudya. Uye chengetedza chikoro chekune imwe nzvimbo kusvika kune zvirongwa zvekudya zvevana.
Sources
Itai Kuti Pave Nehutano Health Foundation - Zvibereko Nemichero, Zvimwe Nyaya. "Ndezvipi Zvibereko Nemiriwo Zviri Mumwaka?" http://www.fruitsandveggiesmorematters.org/what- zvibereko- uye-vegetables-are-in-season.
US Environmental Protection Agency. "Zvirwere uye Zvokudya: Chii chinonzi Pesticidal Residue Limits" pane Zvokudya. " http://www.epa.gov/pesticides/food/viewtols.htm. A
USA.gov. "Zvokudya Zvokudya uye Utano: Healthy Eating." http://www.usa.gov/Citizen/Topics/Health/Food.shtml.