Maitiro Ekudya Kudya: 23 Mazano Anobatsira

Zvemukati

• 1. Tanga zvishoma
• 2. Funga nezveboka rega rega rekudya
• 3. Rongeka
• 4. Chengetedza mari mumidziyo yekuchengetera yemhando yepamusoro
• 5. Chengetai bhurugwa rakazara zvakanaka
• 6. Chengetedza zvakasiyana siyana zvezvinonhuwira paruoko
• 7. Tanga watenga pantry yako
• 8. Gara uchiita nguva
• 9. Sarudza nzvimbo yekuchengetedza nekuchengetedza mabikirwo
• 10. Kumbira rubatsiro
• 11. Tevedza uye nyora zvaunofarira zvekudya
• 12. Nguva dzose enda kuchitoro chinotengesa rondedzero (kana kutenga online)
• 13. Dzivisa kutenga apo iwe uine nzara
• 14. Tenga zvakawanda
• 15. Ronga uye udzore zvasara
• 16. Batch kubika
• 17. Shandisa furiza yako
• 18. Pre-mugove wako chikafu
• 19.Shamba uye gadzirira michero nemiriwo ipapo ipapo
• 20. Gadzirira wakangwara, kwete kuoma
• 21. Shandisa yako inononoka kana yekumanikidza yekubika
• 22. Shandura menyu
• 23. Ita kuti inakidze
• Chinokosha
• Kudya Kugadzirira: Mazuva ese Kudya kwekuseni

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kuronga kwekudya uye prepping hunyanzvi hwakajeka kuve nawo mune yako wega hutano uye hwehukama chishandiso kit.

Chirongwa chakanyatsofungwa chekudya chinogona kukubatsira kunatsiridza mhando yako yekudya kana kusvika kune chimwe chinangwa chehutano uku uchikuchengetera nguva nemari munzira ().

Heano makumi maviri nematatu matipi akareruka ekuvandudza iyo yakabudirira yekuronga yekudya tsika.

1. Tanga zvishoma

Kana usati wambogadzira chirongwa chekudya kana kuti uchidzokera machiri mushure mehurefu hwakareba, zvinogona kunzwa zvichityisa.

Kukudziridza tsika yekuronga yekudya haina kusiyana nekuita chero imwe shanduko yakanaka muhupenyu hwako. Kutanga diki uye zvishoma nezvishoma kuvaka chivimbo inzira huru yekuita shuwa kuti tsika yako nyowani inochengetedza.

Tanga nekuronga kunze kwekudya kushoma kana zvidyiwa zvevhiki iri pamberi. Pakupedzisira, iwe uchaona kuti ndedzipi nzira dzekuronga dzinoshanda zvakanyanya, uye iwe unogona zvishoma nezvishoma kuvaka pane yako chirongwa nekuwedzera mune zvimwe zvekudya sezvaunoona zvakakodzera.

2. Funga nezveboka rega rega rekudya

Kunyangwe uri kugadzirira kudya kwevhiki, mwedzi, kana mazuva mashoma chete, zvakakosha kuti uve nechokwadi chekuti boka rega rega rekudya rinomiririrwa muchirongwa chako.

Chirongwa chekudya chine hutano chinosimbisa chikafu chese, senge michero, miriwo, nyemba, tsanga dzese, mapuroteni epamusoro, uye mafuta ane hutano, ichidzikisira tsime rezviyo zvakanatswa, shuga dzakawedzerwa, uye munyu wakawandisa ().

Sezvo iwe uchitsvaga kuburikidza neyaunofarira mapheka, funga nezve yega yeaya mapoka ezvikafu. Kana chero chimwe chazvo chikashayikwa, tora poindi yekuzadza mipata.

3. Rongeka

Kurongeka kwakanaka chinhu chakakosha kune chero chirongwa chinobudirira chekudya.

Kicheni yakarongedzwa, pantry, uye firiji zvinogadzira zvese kubva mukugadzirwa kwemenyu, zvekutengesa, uye chikafu chekugadzirira mhepo, sezvo iwe uchizoziva chaizvo izvo zvaunazvo paruoko uye kupi maturusi ako uye zvigadzirwa zviripo.

Iko hakuna chaiyo kana isiriyo nzira yekuronga yako yekudya yekugadzirira nzvimbo. Ingova nechokwadi chekuti ndiyo system inokushandira.

4. Chengetedza mari mumidziyo yekuchengetera yemhando yepamusoro

Midziyo yekuchengetera chikafu ndeimwe yemidziyo yakakosha yekugadzirira chikafu.

Kana iwe parizvino urikushanda nekabati izere nemidziyo isina kuenzana ine zvivharo zvisipo, unogona kuwana nzira yekugadzirira chikafu ichinetsa kwazvo. Zvakakodzera nguva yako nemari kuisa mumidziyo yemhando yepamusoro.

Usati waita kutenga, funga mashandisiro ega ega emudziyo. Kana iwe uchizenge uchitonhora, microwaving, kana kuzvichenesa newashenji yekushambidza, ita shuwa kuti unosarudza midziyo yakachengeteka kuita kudaro.

Midziyo yegirazi ine eco-inoshamwaridzika uye microwave yakachengeteka. Ivo anowanikwa zvakanyanya muzvitoro nepamhepo.

Izvo zvakare zvinobatsira kuve nemhando dzakasiyana-siyana dzemhando dzakasiyana dzechikafu.

5. Chengetai bhurugwa rakazara zvakanaka

Kuchengeta hwaro hwepakutanga hwezvakakura zvekudya inzira yakanaka yekugadzirisa kudya kwako kwekugadzirira uye kurerutsa kugadzirwa kwemenyu.

Heano mienzaniso mishoma yezvikafu zvine hutano uye zvakasiyana siyana zvekuchengeta mune yako pantry:

• Mbeu dzese: mupunga wakasviba,
  quinoa, oats, bulgur, yakazara-gorosi pasta, polenta
• Mbesa: makedheni kana kuomeswa
  nyemba nhema, garbanzo bhinzi, pinto bhinzi, nyemba
• Zvomumagaba zvinhu: yakaderera-sodium
  muto, madomasi, tomato muto, artichokes, maorivhi, chibage, michero (hapana kuwedzerwa
  shuga), tuna, salmon, huku
• Mafuta: olive, avocado,
  coconut
• Kubika zvakakosha: poda yekubheka, pasoda, upfu, chibage
• Zvimwe: Almond ruomba,
  nzungu ruomba, mbatatisi, yakavhenganiswa nzungu, michero yakaomeswa

Nekuchengeta zvimwe zvezvakakosha zvakakosha paruoko, iwe unongofanirwa kunetsekana nekutora zvinhu zvitsva mune yako yevhiki yegirosari dhonza. Izvi zvinogona kubatsira kudzikisira kushushikana uye kuvandudza kushanda kwesimba rako rekuronga kudya.

6. Chengetedza zvakasiyana siyana zvezvinonhuwira paruoko

Mishonga nezvinonhuwira zvinogona kuita mutsauko pakati pekudya kunoshamisa uye kwakangonaka. Kune vanhu vazhinji, chirongwa chekudya icho chinogara chiine madhishi anonaka chingangove chakaringana kuita tsika yekuronga yekudya inamatire.

Pamusoro pekuve yakasarudzika-yekunaka-inosimudzira, mahebhu nezvinonhuwira zvinotakurwa nemiti yemakomputa inopa akasiyana siyana ehutano mabhenefiti, senge akaderedzwa maseru kukuvara uye kuzvimba ().

Kana iwe usati uine stash yakasimba yemakwenzi akaomeswa nezvinonhuwira, ingo tora 2-3 zvirongo zvezvako zvaunofarira nguva imwe neimwe yaunoenda kunotenga zvekutengesa uye zvishoma nezvishoma uchivaka muunganidzwa.

7. Tanga watenga pantry yako

Usati wagara pasi kuti uite chirongwa chako chekudya, tora uwandu hwezvaunenge uinazvo.

Chengetedza nzvimbo dzako dzese dzekuchengetera chikafu, kusanganisira yako yepantry, firiji, uye firiji, uye nyora chinyorwa chechero chikafu chaunoda kana chaunoda kushandisa.

Kuita izvi kunokubatsira kufamba nechikafu chauinacho kare, kunoderedza marara, uye kunokudzivirira kubva pakutenga zvisina kukodzera zvinhu zvakafanana nekudzokorora.

8. Gara uchiita nguva

Nzira yakanakisa yekubatanidza chirongwa chekuronga kwekudya muhupenyu hwako kuita kuti ive yekutanga. Inogona kubatsira kugara uchiveza chinguva chenguva chakatsaurwa kungoronga.

Kune vamwe vanhu, kugadzira chirongwa chekudya kunogona kutora zvishoma semaminitsi gumi nemashanu pavhiki. Kana hurongwa hwako hunosanganisira kugadzira zvimwe zvekudya pamberi penguva kana pre-kugovera kudya uye tudyo, ungangoda maawa mashoma.

Zvisinei nezano rako chairo, kiyi yekubudirira kugadzira nguva uye kugara usingachinji.

9. Sarudza nzvimbo yekuchengetedza nekuchengetedza mabikirwo

Dzivisa kushungurudzika kusiri madikanwa kwekuyedza kurangarira mapureti nekuachengeta munzvimbo yakatarwa iyo iwe yaunokwanisa kunongedzera zviri nyore chero nguva.

Izvi zvinogona kunge zviri zvemadhijitari pakombuta yako, piritsi, kana mbozhanhare, kana nzvimbo chaiyo mumba mako.

Kuchengeta nzvimbo yakatarwa yemabikirwo ako kunochengetedza nguva uye kunobatsira kudzikisira chero kushushikana kunogona kusangana nekuronga kwekudya.

10. Kumbira rubatsiro

Zvinogona kunetsa kugara uchinzwa kufemerwa kugadzira mhando nyowani svondo - asi haufanire kuzviita wega.

Kana iwe uine chekuita pakuronga kwekudya uye kugadzirira imba yese, usatya kutya kukumbira nhengo dzemhuri yako kuti upinze.

Kana iwe uchinyanya kuzvibikira wega, taura neshamwari dzako nezve izvo zvavari kubika kana kushandisa zvishandiso zvepamhepo, senge pasocial media kana mablog ezvikafu, kukurudzira.

11. Tevedza uye nyora zvaunofarira zvekudya

Zvinogona kushungurudza kukanganwa nzira iyo iwe kana mhuri yako makafarira.

Kana zvakatonyanya - kukanganwa kuti hauna kufarira nzira yekubikisa, chete kuti uzviite zvakare uye unotofanira kutambura kuburikidza nazvo kechipiri.

Dzivisa aya mafungidziro ezvekudya nekuchengeta runyorwa rwunopfuurira rwekudya kwako kwaunofarira uye kushoma.

Izvo zvinobatsirawo kuchengeta zvinyorwa zvekuchinja kupi zvako kwawakagadzira kana zvaungade kuita kune imwe nzira yekubikisa, kuti ugone kukurumidza kutanga kutora hunyanzvi hwako hwekugadzirira kubva kumamateur kuenda kune nyanzvi.

12. Nguva dzose enda kuchitoro chinotengesa rondedzero (kana kutenga online)

Kuenda kuchitoro usina rondedzero yekutenga inzira yakanaka yekutambisa nguva uye kupedzisira watenga zvinhu zvakawanda zvausingade.

Kuva nerondedzero kunobatsira iwe kuramba wakanangisa uye kurwisa muyedzo wekutenga chikafu iwe usina chirongwa chekushandisa chete nekuti chiri kutengeswa.

Zvichienderana nekwaunogara, mamwe macheni makuru ezvitoro anopa sarudzo yekutenga pamhepo uye nekutora zvekutenga zvako panguva yakatarwa kana kuendeswa.

Unogona kubhadhariswa muripo pamasevhisi aya, asi anogona kuve chishandiso chikuru chekuchengetedza nguva uye kudzivirira mitsara mirefu uye zvinokanganisa kukwidziridzwa zvaungangosangana nazvo kuchitoro.

13. Dzivisa kutenga apo iwe uine nzara

Usaende kuchitoro kana uine nzara, sezvo kuzviita kunogona kuwedzera njodzi yekufungidzira kunotenga kwaungangodemba gare gare.

Kana iwe uchinzwa kakapfava ke nzara usati waenda kuchitoro, usazeze kutanga watora tudyo, kunyangwe iri kunze kwechikafu chako chaicho uye chikafu chekudya.

14. Tenga zvakawanda

Tora mukana wechikamu chikuru chechitoro chako chemuno senzira yekuchengetedza mari, tenga chete iyo yaunoda, uye udzikise zvisina basa kurongedza marara.

Ichi chikamu chechitoro inzvimbo yakanaka yekutenga zvekudya zvemupunga senge mupunga, zviyo, quinoa, nzungu, mhodzi, uye michero yakaomeswa uye bhinzi.

Uya nemidziyo yako wega kuitira kuti usashandise chero mapurasitiki kutakura zvinhu zvako zvakawanda kuenda nazvo kumba.

15. Ronga uye udzore zvasara

Kana iwe usiri kuda kushandisa nguva yekubika zuva rega rega revhiki, ronga kugadzira zvakakwana kuti uve nezvasara.

Kugadzira mashoma maserver ekuwedzera echinhu chipi zvacho chauri kubika kwekudya kwemanheru inzira yakanaka yekudya masikati kuitira pasina rimwezve simba.

Kana usiri mutsigiri wezvasara, funga nezvekuti ungazvidzorera sei kuti varege kunzwa kunge zvasara.

Semuenzaniso, kana iwe ukagocha huku yese nemidzi miriwo yekudya kwemanheru, gura nyama yakasara uye uishandise tacos, muto, kana saradhi yekudya kwemasikati zuva rinotevera.

16. Batch kubika

Batch yekubika ndipo paunogadzira huwandu hwakawanda hwechikafu cheumwe neumwe nechinangwa chekuzvishandisa nenzira dzakasiyana mukati mesvondo. Iyi nzira inonyanya kubatsira kana usina nguva yakawanda yekupedza kubika mukati mevhiki.

Edza kubika bhagi hombe requinoa kana mupunga uye kugocha tireyi hombe yemiriwo, tofu, kana nyama pakutanga kwevhiki kuti ushandise kumasaradhi, kusanganisa-fries, kukwikwidza, kana ndiro dzezviyo.

Iwe unogona zvakare kugadzira batch yehuku, tuna, kana chickpea saladi yekushandisa mune sandwiches, idya nevanotsemura, kana kuwedzera kumasaradhi.

17. Shandisa furiza yako

Kubika zvimwe zvekudya kana chikafu muhombe hombe uye kudziomesa kuitira gare gare inzira yakanaka yekuchengetedza nguva, kudzikisa marara, uye kutambanudza bhajeti rako rekudya - zvese panguva imwe chete.

Iwe unogona kushandisa iyi nzira pazvinhu zvakapusa senge muto, chingwa chitsva, uye muto wemadomasi, kana kwekudya kwakazara, senge lasagna, muto, enchiladas, uye burritos yemangwanani.

18. Pre-mugove wako chikafu

Kugadzirira-kugovera kudya kwako mumidziyo yega yega inzira yakanaka kwazvo yekugadzirira kudya, kunyanya kana uri kuyedza kudya huwandu chaihwo hwechikafu.

Iyi nzira inozivikanwa pakati pevatambi uye vanofarira mafitness avo vanoteedzera zvakanyanya kudya kwavo macalorie uye zvinovaka muviri. Iyo zvakare inzira huru yekusimudzira kuonda kana kutongoenda kumberi kana iwe uri mupfupi nenguva.

Kuti utore mukana nenzira iyi, gadzirira chikafu hombe chine kanenge 4-6 servings. Chikamu chega chega chinoshanda mumudziyo wega uye chengetera mufiriji kana mufiriji. Paunenge wagadzirira, ingo kudziya uye kudya.

19.Shamba uye gadzirira michero nemiriwo ipapo ipapo

Kana chinangwa chako chiri chekudya michero mitsva nemiriwo, edza kugeza nekuigadzira nekukurumidza paunosvika kumba kubva kumusika wemurimi kana kuchitoro.

Kana iwe ukavhura firiji yako kuti uwane chitsva chakagadzirwa michero saradhi kana karoti uye matanda eryryi akagadzirira kunwa, iwe unowanzo svika kune izvo zvinhu kana iwe uine nzara.

Kufungidzira nzara yako uye kuzvimisikidza nesarudzo dzakanaka uye dzakareruka zvinoita kuti zvive nyore kudzivirira kusvika kune bhegi remachipisi embatatisi kana makuki nekuti anokurumidza uye nyore.

20. Gadzirira wakangwara, kwete kuoma

Usatya kubvuma kudiwa kwekucheka makona.

Kana iwe usiri kugona kucheka miriwo kana usina nguva yekutora bika uye pre-kugovera chikafu chako, panogona kunge paine hutano, hwakagadzirirwa sarudzo pasitoro yako yemuno.

Muchero-wekucheka michero uye miriwo kana chikafu chakagadzirwa kazhinji chinodhura, asi kana zvirinyore chinhu ndizvo zvinotora kudzikamisa kushushikana muhupenyu hwako kana kukuita kuti udye mimwe miriwo, zvinogona kunge zvakakodzera.

Rangarira, haisi kuronga kwekudya kwemunhu wese uye maitiro ekugadzirira anotaridzika zvakafanana. Kuve nehungwaru hwekuziva kana iwe uchifanira kuyera kumashure uye kugadzirisa mashandiro kunogona kukubatsira kunamatira kune ako zvibodzwa kwenguva refu.

21. Shandisa yako inononoka kana yekumanikidza yekubika

Vanononoka uye vanomanikidza vabiki vanogona kuponesa hupenyu hwekugadzirira chikafu, kunyanya kana iwe usina nguva yekumira pamusoro pechitofu.

Zvishandiso izvi zvinobvumidza rusununguko rwakawanda uye maoko-kubva pakubika, kuti iwe ugone kudya chikafu panguva imwe chete uchipedzisa mamwe mabasa epamba kana kumhanya mhanya.

22. Shandura menyu

Zviri nyore kunamatira mune yekudya dhayeti uye kudya izvo zvakafanana zvekudya zuva nezuva.

Pakupedzisira, kudya kwako kunogona kukurumidza kuva kunofinha uye kunotungamira mukurasikirwa kwekufemerwa kwekugadzirira. Pakaipisisa, kushomeka kwekusiyana kunogona kupa kushomeka kwehutano ().

Kuti udzivise izvi, zviite chinangwa chekuedza kubika chikafu chitsva kana chikafu nguva nenguva.

Kana iwe uchigara uchisarudza mupunga wakasviba, edza kuchinjanisa iyo quinoa kana bhari. Kana iwe uchigara uchidya broccoli, chinotsiva cauliflower, asparagus, kana romanesco yekuchinja.

Iwe unogona zvakare kufunga kurega mwaka kuti ichinje yako menyu iwe. Kudya michero nemiriwo zviri mumwaka zvinokubatsira kusiyanisa kudya kwako uye kuchengetedza mari panguva imwe chete.

23. Ita kuti inakidze

Iwe unowanzo kunamatira kune yako nyowani yekuronga yekudya tsika kana chiri chinhu chaunofarira kuita. Panzvimbo pekufunga nezvazvo sechimwe chinhu chaunofanirwa kuita, edza kuchinjisa mupfungwa senzira yekuzvitarisira.

Kana iwe uri wemba shefu, funga kugadzira kudya kwekugadzirira chiitiko chemhuri. Ita kuti mhuri yako ikubatsire kucheka miriwo kana batch kubika muto wevhiki iri pamberi, saka zviitiko izvi zvinova nguva yakanaka yekushandisa pamwechete pane kungori rimwe basa.

Kana iwe uchida kudya prep solo, kanda mimhanzi yako yaunofarira, podcast, kana audiobook paunenge uchizviita. Pasina nguva, chingave chinhu chaunotarisira.

Chinokosha

Kudya kuronga uye kugadzirira inzira huru yekuita sarudzo dzakanaka dzechikafu uye kuchengetedza nguva nemari.

Kunyangwe zvingaite senge zvinorema pakutanga, pane akasiyana marongero iwe aunogona kushandisa kukudziridza yakasimba kudya kuronga tsika iyo inoshanda kune yako yakasarudzika mararamiro.

Kudya Kugadzirira: Mazuva ese Kudya kwekuseni