Hutano Kudya Prep Hacks Paunenge uchibikira Imwe

Zvemukati

• Kubiridzira # 1: Usazvipenye.
• Hack # 2: Tarisa pane chimwe chakakwidziridzwa.
• Hack #3: Rova mabhini akawanda muchitoro chegirosari.
• Kubiridzira # 4: Kuwedzera kunze kwesaradhi bar.
• Kubiridzira # 5: Edza "buffet prep."
• Hack # 6: Frozen michero uye veggies ishamwari dzako.
• Hack # 7: Chengeta yako pantry yakazara nezvakakura zvako.
• Hack #8: Ita kuti kubika wega kunakidze.
• Ongororo ye

Kune * saka * mabhenefiti mazhinji pakudya chikafu uye kubika kumba. Vaviri veakakura? Kuramba uri panjanji nekudya zvine hutano kamwe kamwe kunova kwakapusa uye zvakachipa chose. (BTW, hezvino zvinomwe zvekudya-prep gadget zvinoita kuti batch kubika kuve nyore.)

Asi kana iwe uri kubika uye / kana kugadzirira imwe uye uchida kudya kwega-kushumira? Zvakanaka, izvo zvinogona kuve zvinonetsa zvakanyanya, sekutowana huwandu hwezvigadzirwa zvakaringana pasina kudya chairo chinhu chimwe chete husiku hwega kwevhiki kunogona kuomarara. Uye kugadzira huwandu hukuru hwechikafu nekuchidya zvese zvisati zvashata? Zviri nyore kutaura pane kuita.

Ndosaka takatarisa nezvekudya uye chikafu chekugadzirira kuti titore matipi avo epamusoro ekuronga paunenge uchidya wega. Hezvino zvavaifanira kutaura.

Kubiridzira # 1: Usazvipenye.

Kudya-kugadzirira imwe kunogona kuva kunetsa nekuti iwe unofanirwa kudya zvese zvisati zvashata, uye kuwana huwandu hwechikafu uye grocery rondedzero chaiko pasina kuipa kumbofunga zvishoma zvisati zviri nyore. "Ndokusaka chirongwa chakakosha," anodaro Talia Koren, mugadziri weWorkWeekLunch. "Ndinokurudzira kutarisa purogiramu yako yemagariro uye yebasa." pamberi kuenda kunotenga girosari kuti unyatsonzwisisa kuti izvokudya zvakadii pavhiki,” anodaro Koren. “Une mamwe masvusvuro, masikati kana kuti misangano yekofi yakarongwa here? Wobva waronga chikafu chaunoda kubika uye kugadzirira zvakapoterera izvo, uye iwe uchanyatso kudzora marara echikafu. Chikafu Chakanaka Kugadzirira Kudya Kwekudya Kirabhu Kunogona Kuchinja Kudya Kwemasikati)

Hack # 2: Tarisa pane chimwe chakakwidziridzwa.

Unoda kurudziro diki yekuronga kudya, kana chimwewo chinhu kuti uite huku yako / mupunga / veggies combo unzwe zvakanyanya kukosha? "Rova chiyero nekuchengeta iyo prep iri yakapusa asi ichimenya pane chimwe chinhu chinogadzira imwe nzira yakakosha yekudya kuti inzwe zvakanyanya sekudya kwekofi," anodaro Meghan Lyle, chiremba akanyoreswa wezvekudya uye Arivale Coach. "Semuenzaniso, tora mhando yemhando yepamusoro yeParmesan kuti ugadzire pamusoro pemuto kana pasita; chengeta mafuta 'ekupedzisa' pamaoko kuti udonhedze pamusoro pemasalads kana ndiro dzezviyo, kwete zvekubika; tora pesto, puttanesca muto, kana kimchi inonaka kubva kune yako pamusika wemurimi; tenga maorivhi anoyevedza kubva panzvimbo inodyiwa.

Hack #3: Rova mabhini akawanda muchitoro chegirosari.

Paunenge uchinge wawana zano uye woona kuti unoda zvakadii zvechinhu chimwe nechimwe, zvinogona kunetsa kusvika kuchitoro uye woziva kuti izvo zvekudya zvaunoteedzera zvinongotengeswa muhuwandu hwakawanda. Pinda: Mabhini akawanda. Pese paunogona, zvishandise-kunyanya kune michero mitsva, mavheji, uye zviyo. "Hazvisi izvo chete zviri nani kune zvakatipoteredza (zvishoma kurongedza!) Uye kazhinji zvakachipa zvakanyanya pane zvakafanorongedzwa zvinhu, asi iwe unogona kutenga chaiwo huwandu hwechero chaunoda," anotsanangura kudaro Lauren Kretzer, mubiki uye mugadziri wekubika. "Hapana chikonzero chekutenga pondo yakazara yequinoa kana uchingoda hafu yekapu." (Zvimwe: Kudya-Gadzirira Zvikanganiso zvekudzivirira izvo zvinokurumidza, zvine hutano, uye zvirinani Kudya)

Kubiridzira # 4: Kuwedzera kunze kwesaradhi bar.

"Zvinogona kuyedza kunamatira kumiriwo imwechete kakawanda," anodaro Jill Weisenberger, chiremba wezvekudya akanyoreswa uye munyori Prediabetes: A Complete Guide. "Ona zvitoro zvegirosari nemaresitorendi kuti uwane emhando dzesalad bars. Zvigadzirire ndiro yakanaka yekuenda ine tumwe tumwe tumiriwo twemiriwo. Iye zvino wangova nechiyero chakakodzera chekugocha miriwo yakawanda kana kugadzira mutsara unoyevedza. (Kunetsekana. kuda magreen ako? Heano matanho matanhatu anozoita kuti iwe ude kudya mavegi ako.)

Kubiridzira # 5: Edza "buffet prep."

Haudi kuita mashanu echikafu chakafanana? Hatina mhosva ya. "Ini ndinokurudzira chimwe chinhu chinonzi 'buffet prep' kudzivirira kufinhwa kwechikafu," anodaro Koren. "Buffet prep inosanganisira batch kubika zvinhu zvaunofarira (huku yakakangwa, mbatata yakakangwa, mupunga, miriwo yakawanda, mavege akachekwa, nezvimwewo) uye kugadzira kudya nazvo sezvinodiwa. Nenzira iyi, unogona kusanganisa nyore nyore nekufananidza uye kugadzira zvitsva. mubatanidzwa! " (Unoda dzimwe pfungwa dzechikafu chaidzo? Heino nzira yekutora chikafu chekugadzirira chikafu chakakwana.)

Hack # 6: Frozen michero uye veggies ishamwari dzako.

Kana iwe usingakwanise kutenga izvo chaizvo zvinyowani zvezvinhu zvitsva zvaunoda pakuronga kwako kwekudya, enda kune chando. "Zvibereko nemiriwo zvinowanzoomeswa nechando pakukwirisa / kuibva, uye unogona kusarudza mhando dzehupenyu," anodaro Kretzer. "Kana ukatenga mazaya echando, haufanirwe kunetseka nezvekuora kwechikafu usati waenda kunochidya. Ingotora tsama rema raspberries akaomeswa kuitira oatmeal yako yemangwanani, kana shandisa chikamu chebhegi refiriji kale kukanda nesoba. noodles senzira yekuwana yako veggie quotient pasina kunetseka nezvekuparara kwechikafu." (FYI, heino mashandisiro uye nguva yekushandisa giya rekugadzirira kudya.)

Hack # 7: Chengeta yako pantry yakazara nezvakakura zvako.

Kunyangwe kana iwe wakaronga vhiki rako kubuda zvakakwana, zvinhu zvinoitika. Dzimwe nguva iwe unoda imwe yekudya, fungidzira zvisizvo kuti chinhu chinogara kwenguva yakareba sei mufiriji, kana kupedzisira uchisvetuka chikafu kunze. "Kuchengeta zvishomanana zvepantry zvinogona kukubatsira kuti urambe uri mugwara nekudya kwako kune hutano kana ukaona uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona ruchidya rushoma pakupera kwevhiki," anodaro Carrie Walder, nyanzvi yezvekudya. "Ndinogara ndichikurudzira kuva nemiriwo mishoma yakaomeswa uye yakakanyiwa chingwa chegorosi mufiriji, bhokisi regorosi pasta mufiriji, uye mazai mufiriji. Izvi zvinokubvumira kukurumidza kuisa pamwe utano veggie pasta, veggie omelet kana frittata, kana kunyange avocado toast nemazai iwe uri mupini."

Hack #8: Ita kuti kubika wega kunakidze.

"Kana iwe uchifunga nezve 'kubika imwe' sebasa rakasurukirwa, kashoma kuti utore mazviri uye uwane menyu yekutora," anodaro Walder. "Tora iyi nguva yekubika wega semukana wekuteerera podcast yako yaunofarira, kubata nhau, kana kunakidzwa nerunyoro rutsva rwekutamba. Unogona kuona kuti unofarira kubika uye kuti inogona kunge iri nzira yekuzvitarisira. Nenguva isipi iwe" "Ndichange ndakatarisira nguva iyi yega vhiki rega rega."

Ongororo ye