Aya Ndiwo Madyiro Aunofanirwa Kudya Kuti Uderedze Yako Yezvakatipoteredza Impact

Zvemukati

• The Body and Earth Benefits of Planetary Health Diet
• Maitiro Ekutora iyo Planetary Hutano Kudya
• 1. Iwe haufanire kuenda vegan kuti uite kukanganisa.
• 2. Chinja ndiro yako zvishoma nezvishoma.
• 4. Sarudza huku nehumwe chikafu chegungwa pane nyama tsvuku.
• 5. Funga nezvetsoka dzako dzemvura dzekudya.
• 6. Tarisa kune mamwe makicheni kuti ufuridzirwe.
• Ongororo ye

Sezviri nyore sekumisikidza hutano hwako kubva pane tsika dzako dzekudya kana yako yekudzidzira Workout, izvi zvinhu zvinomiririra chete sliver yehupenyu hwako hwese. Kuchengeteka kwemari, basa, hukama pakati pevanhu, uye dzidzo zvinogona kukanganisa hutano hwako zvakare, uye sezvo pasi rinodziya zvishoma nezvishoma, zviri kujeka kuti mhoteredzo inogona kuita zvimwe chetezvo. Muchokwadi, shanduko yemamiriro ekunze inogona kusimudza njodzi yako yekufema uye yemoyo chirwere uye kukonzera acute uye kwenguva refu hutano hwepfungwa nyaya.

Asi haisi nzira yekufamba-famba. Kudya iwe kwaunoteedzera - uyezve, chikafu chiri kugadzirwa kugutsa zvishuwo zvako - zvine chekuita nehutano hwenzvimbo, anodaro Jessica Fanzo, Ph.D., Bloomberg Akasarudzika Muzvinafundo weGlobal Food Policy uye Ethics pa Johns Hopkins University uye munyori weKugadzirisa Kudya Kwemanheru Kugadzirisa Iyo Planet? "Kugadzirwa kwechikafu pasi rese kunopa kumwe kushomeka kwakanyanya pazvinhu zvakasikwa, zvisikwa, pamwe nenyika yese," vanodaro."Maitirwo echikafu anobatsira mukubuda kwegreenhouse gasi, tine nyaya neagrochemicals kubva mukurima kwemhuka, uye tine marara echikafu uye kurasikirwa nechikafu."

Kutaura zvazviri, hurongwa hwekudya hwepasi rose hunoita basa rekugadzira zvinopfuura chikamu chimwe muzvitatu chemhepo yakakonzerwa nevanhu yakakonzerwa nevanhu (funga: carbon dioxide, methane, nitrous oxide, fluorinated gases) iyo inowedzera kudziya kwepasi, uye United States chete inogadzira 8.2 muzana. yeiyo greenhouse gasi inoburitsa, sekureva kwechidzidzo chitsva chakaburitswa mumagazini Natural Food. Mumwe wevapi vakuru pasi rose vanopa zvipfuwo - kunyanya mombe - izvo zvinogadzira 14.5 muzana yezvose zvinokonzereswa nemweya we greenhouse gasi, maererano neFood and Agriculture Organisation yeUnited Nations..

Ehezve, iyo nyama yese inofanira kuenda kumwe kunhu, uye kazhinji, inoperera pamahwendefa eAmerica. Mumakore mana apfuura, United States yakaverengerwa senyika yepamusoro-soro inodya nyama yemombe, ichidya zvinopfuura makumi matatu kubva muzana muzana nyama yemombe kupfuura iyo European Union pagore, kuUnited States department rezvekurima. Muna 2020, angangoita 112 mapaundi enyama tsvuku uye mapaundi 113 ehuku akadyiwa pamunhu muUnited States, sekureva kweNational Chicken Council. Icho hachizi chinetso chePasi chete: Yenguva refu yekudyiwa kwehuwandu hwekuwedzera kwenyama tsvuku inosanganisirwa nenjodzi yakakwira yechirwere chemoyo, kenza yemavara, rudzi rwechipiri chirwere cheshuga, uye kufa zvachose muvarume nevakadzi, maererano wongororo yakabudiswa mu International Journal yeVitamin uye Nutrition Research. Pasina kutaura, 90 muzana yevaAmerica havasi kurova zvinokurudzirwa kudya zuva nezuva kwemiriwo, uye makumi masere muzana havasi kudya michero yakakwana, sekureva kweUSDA. "Zvokudya zvedu hazvina kugadzikana, uye hazvina hutano," anodaro Fanzo. "Uye kudya kunopa imwe yezvipingamupinyi zvepamusoro mukurwara uye kufa."

Hatina chaizvo sarudzo kana tichida kuponesa vanhu uye kuchengetedza pasi panguva imwe chete. Tinofanira kutora matanho, uye inofanirwa kunge iri mumakore gumi aya.

Jessica Fanzo, Ph.D.

Chiyeuchidzo: Ese magasi ekupisa girazi anoregedza chiedza chezuva chipfuure nemhepo yepasi, asi zvakare chinobata kupisa kwaro, uko kunogadzira girinivha inokonzeresa kudziya kwepasirese, sekureva kweU.S. Energy Information Administration. Sezvo nyika iri kuramba ichidziya, mafungu ekupisa anotarisirwa kuti anyanye uye kuwanda, mwero wegungwa uchakwira, madutu achawedzera kusimba, uye njodzi dzemafashama, moto wemusango, uye kusanaya kwemvura zvichawedzera, sekureva kweNASA.

Uye zvese izvi zvinoreva dambudziko kune system iyo nyika inovimba nayo kuti iwane chekurarama. "Kunyanya, kubva kudivi rekudya, [kana tikatora] bhizinesi-seyakajairwa nzira, tichava nekushomeka kwakanyanya kwechikafu uye zvinovaka muviri zvezvirimwa zvichaderera," anodaro Fanzo. "Kune zvakawanda zvekuenzanisira uye fungidziro yezvichaitika kuhurongwa hwechikafu, uye pachave nekutadza kwakawanda kwedengu rechingwa, uko masisitimu makuru ekurima akakundikana panguva imwe chete."

Mamiriro ekunze ekudziya anoita basa rakakura mukushomeka uku. Tsvagiridzo inoratidza kuti zvimwe zvirimwa zvinonyanya kukosha kuUS - zvinosanganisira chibage, soya beans, negorosi - zvine goho repamusoro kana zvarimwa mutembiricha kubva pa84.2 kusvika 89.6 ° F, asi zvinodzikira zvakanyanya mushure mekunge tembiricha yasvika panhongonya iyi. Mune mamwe matunhu epasi (senge ari munzvimbo dzinenge dzakaoma), tembiricha dzakakwirira dzinogona kupfupisa mwaka wekukura uye kudzikisa goho, sezvo zvirimwa zvichasvika pakapwanya tembiricha yakanyanya uye mwando wakaderera, sekureva kwegore ra2015 USDA nezve mamiriro ekunze. shanduko uye nehurongwa hwekudya. Nguva yechando yeMilder - pamwe chete nekuwedzera kukuvadza zviitiko zvemamiriro ekunze zvakanyanya, kupisa kwakanyanya, uye kuwedzera mwando mwero - zvakare zvinotendera kuti tupukanana nezvirwere zvikure, zvipararire, uye zvirarame, izvo zvinogona kudzora goho. Uye sezvo zvese zvinhu zvekukura kwezvirimwa zvichiramba zvichichinja, kugadzirwa kwekurima kungangoita kusatombo fungidzira, maererano neshumo.

Sezvo huwandu hwechikafu chiripo huchidonha, ndozvinoitawo hutano hwaro. Makwikwi akakwidziridzwa eEC2 mumhepo akaratidzirwa kudzikisa mapuroteni ezviyo, gorosi, bhari, uye mbatatari kusvika kusvika muzana muzana, uye kumwe kuchera kwemamineral uye micronutrient kunogona kudzikira futi, sekureva kweUSDA mushumo. "Hatina sarudzo kana tichida kuponesa vanhu." uye chengetedza nyika panguva imwe chete, "anodaro Fanzo." Tinofanira kutora matanho, uye inofanirwa kunge iri mumakore gumi aya. "

The Body and Earth Benefits of Planetary Health Diet

Chimwe chiito chaunogona kutora izvozvi: Kugamuchira chirongwa chehutano hwepanyika. Muna 2019, makumi matatu nemanomwe masayendisiti anotungamira kubva kunyika gumi nenhanhatu akabatana kuti aumbe EAT-Lancet Komisheni, iyo yaizonyatso tsanangura kuti chikafu chine hutano uye yakagadzikana yekugadzira chikafu inotaridzika sei, pamwe nezviito zvinoda kutorwa kuti zvigadzire zvese pasi rose. Mushure mekudururira pamusoro pezvinyorwa zvesainzi, komisheni yakagadzira nzira dzaizobatsira kuumba ramangwana rakanaka kune hutano hwevanhu * uye* pasi, kusanganisira shanduko mukugadzirwa kwekurima, kuderedza marara echikafu, uye - zvakanyanya kukosha kune avhareji mugari - kudya kwehutano hwemapuraneti.

Iyi template yekudya, sekutaura, inosimbisa zvishoma zvigadzirwa zvakagadziriswa uye kuzadza hafu yeplate yako nezvibereko nemiriwo, wobva waisa imwe hafu kunyanya neiyo yakazara zviyo, mapuroteni-akavakirwa-mapuroteni, unsaturated miti yemafuta, uye zvine mwero (kana zviripo zvachose) yenyama, hove, uye zvekudya zvemukaka. IRL, munhuwo zvake munyika aifanira kuwedzera zvakapetwa kaviri kudya kwavo kwezvibereko, mavheji, nyemba, uye nzungu, uye kucheka kudya kwavo kwenyama tsvuku nepakati, maererano nemushumo weKomisheni.

Chikonzero chiri paplate iyi yakanyanya kudyarwa: "Nyama yakakosha inobatsira kune methane, imwe yegreenhouse inopera," anotsanangura Fanzo. "Ichi chinhu chakakosha mukushandisa mvura, shanduko yekushandisa pasi Chokwadi, chidzidzo che2019 chakaburitswa mumagazini Zvekurima Systemsyakaratidza kuti kugadzirwa kwemombe muU.S. kwakaburitsa anopfuura mazana mashanu emakumi mashanu emakumi mashanu emamiriyoni mapaundi ecarbon dioxide akaenzana (chinhu cheyero chinosanganisira mamiriro emuchadenga ezvese zvinopisa kupisa, kwete CO2 chete) gore rega. Ita zvishoma masvosve wizardry, uye izvi zvinoreva kuti pondo imwe neimwe yemombe yakagadzirwa inogadzira 21.3 mapaundi ekabhoni dhayokidhi zvakaenzana. Padivi rerutivi, paundi bhinzi inongoburitsa chete 0.8 mapaundi ecarbon dioxide akaenzana.

Nepo mhou dzichigadzira chikamu cheshumba chetsika yechikafu chekutsika kwezvakatipoteredza, zvimwe zvigadzirwa zvemhuka-zvine chikafu zvine hunyanzvi zvakare, anodaro Fanzo. Chezi yaunowedzera kubhodhi yako yecharcuterie inoshandisa marita 606 emvura papound kugadzira, semuenzaniso, uye pondo imwe neimwe yegwayana yaunoisa mu gyro yako yakasunungurwa kusvika pamapaundi makumi matatu e carbon dioxide yakaenzana pairi kusimudzwa.

Planetary impacts parutivi, nyama tsvuku inogona kukanganisa hutano hwako. Protein yakazara namafuta akazara, anosvika magiramu mana nemana-ounce anosevenza nyama yemombe (iyo yakajairwa burger patty), sekureva kweUSDA. Mune huwandu hwakawanda, mafuta akazara anogona kukonzera cholesterol kuvaka mukati mearteri, ichiwedzera njodzi yekubatwa neBP uye chirwere chemoyo (funga: kurohwa nemoyo uye sitiroko), anotsanangura KC Wright MS, RDN, wezvehutano uye mutsigiri wekusimudzira. Uyezve, chidzidzo chevanhu vanopfuura 81 000 chakawana avo vakawedzera kushandiswa kwenyama tsvuku kusvika pa1.5 ounces pazuva mukati memakore masere vakasimudza ngozi yavo yekufa ne10 muzana.

Kuwedzeredza kudyiwa kwechikafu chekudyara - chinhu chakakosha pane chikafu cheplanet chikafu - chine mhedzisiro inopesana nehutano hwemwoyo. Ongororo ye31 meta-kuongorora yakaburitswa mu Zvinyorwa zveChiropractic Medicine vakawana kuti kudya huwandu hwakawanda hwefibre - macronutrient inongowanikwa chete muzvikafu zvezvirimwa, zvakaita semagirobhu, miriwo, michero, zviyo zvese, uye nzungu - zvinogona kudzora zvakanyanya njodzi yehutano hwemwoyo. Soluble fiber - iyo inoita kuti unzwe wakakwana uye inononoka kugaya - kunyanya inoderedza huwandu hweLDL cholesterol muropa, izvo zvinozoderedza njodzi yekuvakwa kweplaque mutsinga, sekureva kweongororo mu American Journal yeClinical Nutrition. (Uye ndiyo imwe chete yemabhenefiti mazhinji ezvokudya zvevanhu vasina kudya.)

Iyi fiber inoitawo basa mukudzivirira rudzi rwechipiri chirwere cheshuga, chirwere umo shuga dzeropa dzakanyanya kukwirisa kwenguva yakareba. Kuwedzera kudya kwe soluble fiber (inowanikwa muzvokudya zvakadai seoti, bhinzi, uye maapuro) kunogona kubatsira kuderedza shuga yeropa uye kuvandudza insulin senitivity, iyo inobvumira masero kushandisa shuga yeropa zvakanyanya uye, zvakare, inowedzera kuderedza shuga yeropa, maererano ne chinyorwa chakaburitswa mumagazini Zvokudya Zvokudya.

Pamusoro peakakosha macronutrients chirimwa chikafu chinopa, iwo zvakare ane plethora yemavitamini, zvicherwa, uye phytochemicals - makomputa anogona kudzivirira maseru kubva kukuvara, anodaro Wright. "Uye isu tinoona zvakanyanya mukutsvagisa kuti haingori iyo yega vhitamini nemamineral mune imwe neimwe - ndiyo pasuru pachayo," anotsanangura kudaro. "Chibereko chose nemuriwo zvakakosha nekuti pane mushandirapamwe wezvekudya zvese izvo zvinoita musiyano. Kana iwe ukazvitsaura, zvakaoma chaizvo kuona huwandu hwerubatsiro rwehutano."

Kukura izvi zvekudya zvekudyara kunouya nekuderedzwa kwezvakatipoteredza, zvakare. Kugadzira imwe kilogiramu yepuroteni yezviyo kunoda 100 nguva shoma mvura pane kugadzira kilogiramu imwe yeprotein yemhuka, uye zviyo, bhinzi, uye miriwo zvinoda pasi shoma pamunhu kuti akure kupfuura nyama uye mukaka, maererano neHofisi yeChirwere Kudzivirira uye Kukurudzira Utano. Asi maitiro acho haana humboo, anodaro Fanzo. "Kana vakarimwa vaine makemikari akawanda nemishonga yekuuraya zvipuka, izvo hazvina kunyatsonaka pasi rino," anotsanangura kudaro. Munzvimbo dzekurima, semuenzaniso, kusvibiswa kwemvura yepasi kubva pamafetireza ekugadzira uye mishonga yekuuraya zvipuka idambudziko guru, asi kuchinjisa maitiro akajairika enzira dzekurima kwehunhu kunogona kudzikisira njodzi iyi, sekureva kweFAO. "Izvi zvinoenderana nekuti chikafu chinorimwa sei, kupi kurimwa chikafu, uye mhando dzezviwanikwa zvine simba zvinopinda izvo zvekudya izvo zvine basa," anowedzera. (Zvakafanana: Chii chinonzi Biodynamic Foods uye Nei Uchifanira Kuzvidya?)

Uye ndicho chimwe chezvipimo zveEAT-Lancet Zvirongwa zveKomisheni. Kudya kwehutano hwepuraneti kwakagadzirwa pasi pehuwandu hwepasi rose uye yakakurudzirwa se "kudya kwegumbeze," anodaro Fanzo. Asi muchokwadi, chikafu chaicho chakazvimiririra uye chinokosheswa netsika dzechivanhu (funga: jamon, kana ham, ndiyo yepakati tsika yechiSpanish uye chikafu), anotsanangura. (FWIW, iyo EAT-Lancet Chirevo chaComission chakacherekedza kuti vanhu vazhinji vanowana kushaya kudya zvinovaka muviri, vangangotadza kuwana micronutrients yakakwana kubva kuzvikafu zvezvirimwa, kana kuvimba nehupenyu hwezvekurima (zvichireva kuti ivo vaviri vanorima zvirimwa uye vanopfuya zvipfuyo). Chirevo chakakurudzirawo "chikafu chinoshanda cheplanet chikafu" kuti chigadziriswe kuratidza tsika, jogirafi, uye huwandu hwevanhu - kunyange hazvo isina kurudziro yekuti ungazvidavirire sei uye uchiri kurova zvinangwa zvehutano uye zvehutano.)

Kana Commission haina kutaura nezvekuti chikafu chisina kugadzirwa, chinodyarwa-chinodhura chinogona kudhura uye chakaoma kuuya mumarenje ezvokudya (nharaunda dzisina kuwana chikafu chine hutano, chinodhura, uye chine tsika nemagariro), zvichiita kuti zviomere vamwe vanhu kutora chikafu cheplanet chikafu munzvimbo yekutanga. "Kune vamwe, zviri nyore kuenda zvakanyanya kuchikafu chekudyara, asi ndinofunga kune vamwe vanhu, zvinogona kunge zvichiri kunetsa," anotsanangura Fazno. "Pari zvino, zvakawanda zvezvikafu zvine hutano hazvigoneke kune vanhu vazhinji - pane zvikwanisiro chaizvo padivi rekupa izvo zvinoita izvo zvekudya zvinodhura zvisingaite."

Nhau dzakanaka: Kukura michero yakawanda, miriwo, nzungu, mbeu, uye zvimwe zvinodyiwa zvekudya zvemichero zvichawedzera kugoverwa, izvo zvingangoderedza mitengo, anodaro Fanzo (kunyangwe kuwanda uku kusingagadzirise nyaya dzekuwanika kwemuviri). Zvakare, kutevera imwe vhezheni yeplanet yehutano kudya - kana uchikwanisa - kunogona kuve neakakosha, akanaka maitiro kune iwe naAmai Pasi. Tsvagurudzo yeKomisheni yakaratidza kuti kugashirwa kwepasi rose kwehutano hwepuraneti kunogona kudzivirira vangangoita mamirioni gumi nezviuru kufa kwevanhu gore rega - ingangoita 19 kusvika ku24 muzana yevakafa vanhu vakuru pagore. Saizvozvo, uku kumbundirana kwepasirese - kutanga izvozvi - kunogona kuderedza huwandu hwekubuda kwegasi regreenhouse kunofungidzirwa kuve mumhepo muna 2050 ne49 muzana, sekureva kweshumo.

Zvichitaurwa zviri nyore, tsika dzekudya dzemunhu wese dzinogona uye dzinogadzira hurefu-hurefu hwepasi, ndosaka chero huwandu hwekuedza hwakakosha, anodaro Fanzo. "Sa COVID, shanduko yemamiriro ekunze ndeimwe yeaya 'tiri tese mune izvi pamwe chete' matambudziko," anodaro. "Tese tinofanirwa kutora matanho kana zvikasashanda, kungave kuburikidza nekudya, kutyaira mota yemagetsi, kubhururuka zvishoma, kana kuva nemwana mumwe mudiki. Izvi ndizvo zvinhu zvakakosha, uye munhu wese anofanira kutamba chikamu chake kana tichinyatso "tinoda kudzikisira shanduko yemamiriro ekunze kweramangwana redu."

Maitiro Ekutora iyo Planetary Hutano Kudya

Wakagadzirira kucheka maitiro ako ezvakatipoteredza uye kugadzirisa hutano hwako munzira? Tevedza nhanho idzi, neruremekedzo rwaFanzo naWright, kuisa kudya kwehutano hwepuraneti kuita.

1. Iwe haufanire kuenda vegan kuti uite kukanganisa.

Rangarira, chikafu cheplanet chikafu chinosimbisa kudya zvakanyanya zvekudyara zvekudyara uye mashoma mapuroteni emhuka, saka kana iwe usingakwanise kufungidzira kupa yako Svondo mangwanani bhekoni, usazvidikitira. "Hatisi kuti haugone kudya cheeseburger zvakare, asi chinangwa ndechekuedza kudzikisa kudyiwa kwako kwenyama tsvuku kusvika kamwe chete pasvondo," anodaro Wright. Uye pane icho chinyorwa ...

2. Chinja ndiro yako zvishoma nezvishoma.

Usati waedza kuwedzeredza chikafu chako, nzwisisa kuti hausi kuzova nehutano hwakanaka, hwakawanda-hushamwari hwekudya kubva pakuenda, uye zvishoma nezvishoma kuita shanduko ndiyo kiyi yekuzvidzivirira kubva mukunzwa kuneta, anodaro Wright. Kana ukagadzira chili, chinjanisa nyama yako nebhinzi dzakasiyana-siyana, kana kushandisa howa nenyemba panzvimbo yenyama yemombe mumatacos, anodaro Wright. "Kana, izvozvi, urikudya nyama ka12 pavhiki, saka unogona kuiwana pasi pegumi, ipapo zvishanu, pamwe pamwe kudzikira katatu pavhiki?" anowedzera. "Ziva kuti ichi hachisi kukwana, asi iko kuita, uye chero chinhu chiri nani kupfuura chero chinhu."

4. Sarudza huku nehumwe chikafu chegungwa pane nyama tsvuku.

ICYMI, kugadzirwa kwemombe ndechimwe chezvikuru zvinokonzeresa kuburitsa gasi regreenhouse, uye noshing panyama tsvuku zuva rega rega kunogona zvakare kuve nekukanganisa hutano hwako pachako. Huku, zvisinei, haidi mvura yakawanda, chikafu, kana ivhu kuti usimudze, saka isarudzo ine hushamwari kana iwe. chaizvo haigone kusiya nyama kaviri pasvondo, anodaro Fanzo. “Huku dzakadzikirawo mumafuta akazara kupfuura nyama tsvuku,” anowedzera kudaro Wright. "Hunhu hwemafuta ari muganda rehuku hauna kuzara semafuta ari mubhamburger kana kucheka chidimbu chebeki. Yakakwira macalorie asi kwete hazvo kuvhara tsinga dzako."

Kudya kwehutano hwepasi kunopawo zano vanodya kuti vachengetedze kushandiswa kwekudya kwegungwa kushoma, saka kana iwe uchizowedzera kubatsira mundiro yako, Fanzo anokurudzira kutarisa epamhepo inochengetedza madhairekitori ezvokudya zvegungwa, seMonterey Bay Aquarium's Seafood Watch. Aya mabhuku anotungamira anokuudza iwe chaiwo ezvokudya zvegungwa zvinobatwa kana kurimwa zvine mutsigo, huwandu hwetsvina nemakemikari ayo mapurazi anoburitsa mune zvakatipoteredza, zvinokanganisa mapurazi pane zvakasikwa, nezvimwe. "Unogona zvakare kudya zvakaderera paketani yechikafu, senge chikafu chegungwa chakavezwa semamhushi nemakomba," anowedzera. "Izvi ndezvekudya kwakasimba kwegungwa kusiyana nehove huru."

Kune chikamu chikuru, zvakadaro, iwe uchazoda kunamatira kune zvinomera-zvakavakirwa masosi emapuroteni, senge zviyo zvakakwana, nzungu, mhodzi, bhinzi, uye soy chikafu, anodaro Wright. "Sezvingabvira, ndinokurudzira vanhu kuti vadye fomu rese, kwete rakagadzirwa zvakanyanya, semuenzaniso, semuenzaniso," anotsanangura kudaro. Izvo zvigadzirwa zvinogona kunge zvine yakawedzera sodium, iyo inogona kuwedzera njodzi yekukura kweropa kana ikadyiwa muhuwandu hwakawanda, sekureva kweU.S.Food uye Drug Administration. Uyezve, kusarudza chikafu chisina mapurasitiki kunogona kubatsira kudzikisa gasi rinokanganisa kupisa uye kutapudza huwandu hwepurasitiki inopinda marara, sekureva kweU.S. Environmental Protection Agency.

5. Funga nezvetsoka dzako dzemvura dzekudya.

Sezvo kabhoni tsoka haina kugara ichipa iwo uzere wezvekudya kwezvakatipoteredza, Fanzo anokurudzira kufunga pamusoro payo tsoka yemvura (yakawanda sei mvura yaanoda kugadzira) futi. Avocado imwe chete, semuenzaniso, inoshandisa marita makumi matanhatu emvura kugadzira, saka kana iwe uine hanya nezvemvura zviwanikwa, funga kudzikisa kunwa kwako kweavocado toast, anokurudzira. Izvo zvinoenda kumvura-yakanyanyisa maamondi eCalifornia, ayo anoda 3.2 marita eH2O pa nut.

6. Tarisa kune mamwe makicheni kuti ufuridzirwe.

Kana iwe wakakurira mune "nyama uye mbatatisi" mhando yemhuri, kufunga kuti ungagadzira sei zvinonaka-zvinodyiwa zvekudyara zvinogona kunetsa. Ndosaka Fanzo achikurudzira kutarisa kumakicheni ayo anonyanya kudyara - seThai, Ethiopia, uye MuIndia - zvemabikirwo achakubatsira kuti uwedzere pasina kuda kuti utsvage mweya wako Amanda Cohen kubva kwauchaenda.Unogona zvakare kusaina kunyoresa kupihwa chikafu chezvirimwa kuti utore basa uchiravira. buds ziva nekunakirwa uye magadzirirwo.

Ongororo ye