Nei Uchifanira Kuramba Kudya Kugadzirira Kana Ukashanda Uchibva Kumba

Zvemukati

• Ongororo ye

Kugadzirira kwekudya kunowanzoenda-ne-ruoko nemabasa emuhofisi ayo asinganyatso kupa kuwana nyore kwekudya kunovaka muviri. Asi nekukwira kwemabasa-epamba-mabasa, vatengi vazhinji vanga vachindibvunza, "Kana ndikashanda kubva kumba, ndinofanira here kudya prep?"

Mushure mezvose, kana hofisi yako iri mumba mako, zviri nyore kuti unzwe senge ane hutano tafura yedhiza matipi uye # MealPrep Instagrams haishande kwauri.

Asi zvisinei kuti unoshanda kupi, kudya kwekugadzirira ndiko kunofanirwa. (Zviri nyore zvakare neaya gumi asina-sweat kudya prep tricks kubva kune pros.) Pandakatanga kushanda kubva kumba zvakanyanya, ndaigara ndichigadzira kudya kwangu kubva pakutanga zuva rega rega. Yakadya nguva yakawanda uye zvaive nyore kurasikirwa nesimba pabasa rangu. (Uyezve, wakamboedza kubika wakanyarara sezvaunokwanisa paunenge uri parunhare, uchinamata munhu ari kune rumwe rutivi rwemutsara asinganzwi kurira kwepoto nemapani?)

Hazvina mhosva kuti hofisi yako iripi, kugadzirira kwekudya kunokuchengetedza nguva nemari (kunyanya kana iwe uri nyore kuraira kutora kana iwe ukangoerekana waona kuti une nzara na2 p.m.), zvinokubatsira kuti uchengetedze simba, uye kusimudzira pfungwa yenguva dzose. Pano, maitiro ekuita kuti maitiro ashande kwauri.

Sanganisa uye Matisa Sezvaunoenda

Iwe hauna kudiwa kuenda nzungu kugadzira gungano mutsara weusiku husiku nequinoa masaladi. Pane kudaro, gadzirira boka rezvigadzirwa senge maveji, mapuroteni, bhinzi, zviyo, uye sauces kusanganisa uye kuenzanisa paunenge uchipfuura nesvondo rako (unogona kunyange kutenga kamwe chete kuti udye vhiki rese).

Imwe yekukwiridzira ekushanda kubva kumba ndeyekuti iwe unowedzera kuchinjika nekudya. Iwe unogona kusarudza zvauri mumood pane kungove nesarudzo imwe chete yakamirira iwe. Kuva nezvinhu zvekukanda pamwechete (saka haufanire kufanotangisa kubva pakutanga) zvinokuisira nguva. Funga nezvazvo sekunge uri kushandura firiji yako kuita saradhi kana kumhanyisa-fry bar uko iwe unogadzirisa ma-add-ins aunoda.

Edza Zvangu Zvandinoda Zvekudya Kudya Kugadzirira

Iva nemidziyo mishoma yemashizha akagezwa uye akachekwa anoshandiswa kushandisa semabhesi esaradhi. Kutsemura mamwe maveji ako aunofarira (maBrussels anomera, broccoli, cauliflower, butternut squash, uye asparagus), kuakanda nemafuta emuorivhi, uye kuakanya pani pepa kunokupa sarudzo dzakakura dzekukanda mumasadhi, ndiro dzezviyo, kana omelet. Paunenge uine ovhiri yakavhurwa, unogona kubika imwe huku, tofu, kana batch yenyama yekunakidzwa ne pasta, zoodles, kana saladhi. Kusemesa hombe batch zukini zvinoreva kuti iwe unogona kubata izvo chete zvaunoda kana iwe uchida kugadzira iwo maZoodles.

Mubiki wako anononoka ishamwari yako yepamoyo yekugadzirira batch hombe yeprotein yakaita sehuku yakadhonzwa yekushandisa mune zvese kubva kumasaladi nesoups kusvika masangweji, pasta nezvimwe. Mazai akaomeswa-anobikwa ndeimwe sarudzo inobatsira yeprotein iyo inoita basa rakapetwa seyakadyiwa. Poto hombe yequinoa, mupunga webrown, nyemba, pizi, kana imwe tsanga kana bhinzi inoita kuti pave nekabhurosi iri nyore yekunakidzwa mundiro dzakasiyana siyana.

Nokuda kwechirevo chiduku, unogona kugadzira hanyanisi dze caramelized muhuwandu uye uzvichengete kwemazuva mashoma mufiriji. Parmesan ndeimwe sarudzo hombe zvakare-iwe unogona kukwenya boka kamwechete uye nekurichengeta mumudziyo wakasunga-mweya mufiriji, uchishandisa zvishoma pane imwe nguva. Panzvimbo pekuvimba nekupfekedzwa kwemabhodhoro esaradhi, zunza yako wega uye uichengete mufriji kusvika kwevhiki. Makombi maviri anokunda ekuyedza: EVOO, balsamic, uye dijon mustard, uye miso-tahini. (Isu tinokurudzira idzi DIY saladi kupfeka mapapiro.)

Gadza Mood

Tsika dzinowanzo fadza iyo tafura yemasikati (kana mune mamwe mabasa, kushanda panguva yemasikati). Asi kutora * Legit * kudya kwemasikati kunogona kukubatsira kuchinjazve. Kumba, iwe unowana mabhenefiti sekufarira chikafu chako kubva pamahwendefa chaiwo uye neyakafanira flatware (buh-bye takeout sporks).

Edza kuisa zororo rako remasikati pakarenda yako zuva rega rega uye udye kure nekombuta yako. Iyi nharaunda yakasununguka inogona kubatsira kuderedza kushushikana kwako, kunatsiridza kugaya, uye kukuchengetedza zvakanyanya kutarisana nenzara uye kuzara cues. Imwezve yekuwedzera: Paunenge uchifunga panguva dzekudya, zvinokubatsira iwe kudya zvishoma uye kunzwa kugutsikana-kuhwina-kuhwina.

Ongororo ye