Kuchengetedza kudya ane utano, yakaenzana uye, pamusoro pezvose, inoshanda zvakasiyana-siyana, imwe yematanho ekutanga kuve nechokwadi chekuti une pantry yakanyatsochengeterwa uye firiji ine zvokudya zvinokosha. Pamusoro pekuona nguva dzose kuwana zvinovaka muviri zvinovaka muviri, izvi zvinoita kuti zvive nyore kugadzirira kudya nekukurumidza uye appetizing, kunyange pamazuva okubatikana. Pazasi, tinopa gwara rakazara uye rakadzama pane zvekutanga zvekudya izvo zvisingagone kushaikwa mune yako pantry uye mufiriji yako, pamwe nezvimwe. zano rinoshanda kuvaronga.
Sei pantry ine mushe uye firiji zvakakosha?
Pantry yakanyatsogadzirwa uye firiji haingoiti kuti tiponese nguva pakubika, asiwo inokosha pakuchengetedza hutano hwekudya. ane utano. Kuve nemidziyo yaunoda paruoko kunobvisa iyo muedzo kusarudza chikafu chinokurumidza kana chekupedzisira-chakagadzirwa, icho chinowanzova chishoma.
Mukuwedzera, kuronga kunoita basa rinokosha. Nekuronga uye kugara uchizadza chikafu chako chekudya, unogona kuderedza waste kudya uye kuchengetedza mari. Zvokudya zvakawanda zvakakosha zvine hupenyu hurefu hwesherufu kana zvakachengetwa nemazvo, zvichiita kuti zvive zvakanaka pakuronga mberi. mamenyu evhiki nevhiki uye chengetedza kudya kwakadzikama.
Zvikafu zvakakosha mupantry
Pantry staples Zvinowanzova zvinhu zvisiri kuparara zvaunogona kuchengeta kwenguva yakareba. Heino rondedzero yakadzama yezvigadzirwa zvisingagone kupotsa:
- Legumes dzakaomeswa kana dzemumagaba: Chickpeas, nyemba, bhinzi uye pizi zvine mapuroteni, fiber uye zvakakosha zvinovaka muviri. Shanduro dzemumagaba dzakanakira kuchengetedza nguva, asi kana ukasarudza dzakaomeswa, iva nechokwadi chekunyudza zvisati zvaitika.
- Zviyo: Brown mupunga, quinoa, couscous uye oats ndiyo sarudzo kuita zvinhu zvakasiyana-siyana uye utano. Zvishandise sehwaro hwesaladhi, madhishi epadivi kana makuseni.
- Hupfu hwegorosi: Hupfu hwegorosi, hupfu hwearumondi, hupfu hwekokonati uye mamwe marudzi akanakira mabikirwo ane hutano uye asina gluten.
- Hove dzemumagaba Tuna, sardines uye mackerel, zvichida yakasikwa kana mumafuta emuorivhi, ndiyo yakanakisa sosi ye omega-3 uye mapuroteni.
- Nuts uye mbeu: Maarumondi, walnuts, mhodzi dzechia, flax uye mhodzi dzesunflower dzakapfuma muhutano hwemafuta acids uye dzakanakira. nezvikafu zvishoma kana kuti zvinoperekedza.
- Mafuta emuorivhi ekuwedzera uye mamwe mafuta ane hutano: Zvishandise zvese pakubika uye nekupfekedza saladhi.
- Mwaka: Munyu wegungwa, zvinonhuwira zvakasiyana-siyana senge turmeric, sinamoni uye kumini, uye miriwo yakaomeswa senge oregano uye basil. Izvi zvinhu zvakakosha kuti uwedzere kuravira yezvokudya zvenyu.
- Zvigadzirwa zvemumagaba: Madomasi akapepetwa, tomato puree nemuriwo wemumagaba. Izvo zvakakodzerwa kugadzirira zvikafu zvinokurumidza.
- Natural sweeteners: Huchi hwakachena uye stevia kutsiva shuga yakanatswa.
Zvokudya zvakakosha mufiriji
Firiji Inofanira kunge iine kunyanya zvinyoro zvigadzirwa uye izvo zvinoda firiji kuti zvigare zvakanaka. Heino rondedzero yezvikafu zvaunofanirwa kufunga nezvayo nguva dzose zviripo:
- Michero nemiriwo mitsva: Maapuro, maranjisi, mabhanana, makarotsi, broccoli, sipinashi uye mhiripiri zvakanakira kugadzirira saradhi uye nedivi ndiro.
- Skimmed dairy: Yoga yoga, mukaka usina mafuta mashoma, uye pasi-sodium, ine mafuta mashoma. Iwo manyuko akakosha e calcio uye mapuroteni.
- Mazai: Chikafu chinogoneka uye chakapfuma protein, nyore kugadzirira munzira dzakawanda.
- Nyama dzakaonda: Huku isina ganda, nyama yemombe yakaonda uye hove nyowani, dzakapfuma mumhando yepamusoro mapuroteni.
- Fresh herbs: Cilantro, parsley, basil uye rosemary kupa yakakosha kubata kune ako mabikirwo.
- Chingwa chesemeal: Zvichengetedze mufiriji kuti uwedzere hupenyu hwayo. kutsva.
Mazano ekuchengetedza uye sangano
Kuti uite zvakanyanya pantry yako uye firiji, zvakakosha kutevera zvimwe kuchengetedza maitiro uye sangano:
- Shandisa midziyo isingapindi mhepo: Izvi zvinobatsira kuchengetedza kutsva uye kudzivirira kusvibiswa kwemuchinjiko.
- Nyora uye ronga: Nyora chikafu nemusi wachatengwa kuti uise pamberi pekudya kwechikafu chekare.
- Iva nechokwadi chekufema zvakanaka: Mufiriji, patsanura michero nemiriwo kudzivirira ethylene mune mimwe michero kukurumidza kuibva kwezvimwe zvigadzirwa.
- Ronga zvaunotenga: Nyora rondedzero yezvaunoda usati waenda kuchitoro kuti udzivise kutenga zvakanyanya.
Kuva nechikafu chakachengetwa uye firiji hazviiti kuti zvive nyore kugadzira kudya kunovaka muviri, asi kunobatsirawo kuti uchengetedze kudya kwakakwana kunoenderana nezvido zvako. Zvinangwa zvemunhu, kungave kudzikira uremu, kugara wakagwinya, kana kungosimudzira mararamiro ane hutano. Nemazano aya uye nekurudziro, kicheni yako ichagara yakagadzirira chero chiitiko.