Nzira Nyore Dzokudzora Yako Tsvina Yetsvina

Zvemukati

• 1. Shop Smart
• 2. Chengeta Chikafu Zvakakodzera
• 3. Dzidza Kuchengetedza
• 4. Usave Mukwana
• 5. Chengeta Yako Friji Makombama-Mahara
• 6. Sevha Zvasara
• 7. Idya Ganda
• 8. Idya Yolk
• 9. Iva Saver Saver
• 10. Blend It Up
• 11. Gadzira Homemade Stock
• 12. Nongedza Mvura Yako
• 13. Chengetedza Saizi Yako Yekushandira mukutarisa
• 14. Iva Noushamwari nefriji yako
• 15. Nzwisisa Kupera Mazuva
• 16. Kompositi Kana Uchikwanisa
• 17. Rongedza Zvokudya Zvako
• 18. Usakande Pasi
• 19. Gadzira Kugadzira Mukicheni
• 20. Zvitapise Iwe pachako
• Icho Chinokosha
• Kudya Kugadzirira: huku uye Veggie Sanganisa uye Mechi

Chikafu chemarara idambudziko rakakura kupfuura iro vanhu vazhinji vanoziva.

Muchokwadi, chinenge chikamu chimwe muzvitatu chechikafu chose chinogadzirwa mupasi chinoraswa kana kutambiswa nezvikonzero zvakasiyana. Izvo zvinokwana kusvika angangoita 1.3 bhiriyoni matani gore rega (1).

Hazvishamisi kuti nyika dzakasimukira senge United States dzinopambadza chikafu kupfuura nyika dzichiri kusimukira. Muna 2010, muvhareji weAmerica akagadzira anenge 219 mapaundi (99 kg) yemarara echikafu, sekureva kweUS Environmental Protection Agency (EPA) (2).

Kunyange iwe ungatadza kufunga kuti chikafu chekudya chinokukanganisa iwe, funga zvakare.

Kukanda chikafu chinodyiwa hakungopedzisire mari. Chikafu chakaraswa chinotumirwa kumarara, uko kunoora nekugadzira gasi remethane, inova ndiyo gasi yechipiri yakajairika yegreenhouse. Mune mamwe mazwi, kukanda chikafu chako kunobatsira kune shanduko yemamiriro ekunze.

Inoparadza huwandu hwakawanda hwemvura, futi. Sekureva kweWorld Resources Institute, 24% yemvura yese inoshandiswa pakurima inorasika kuburikidza nemarara echikafu gore rega rega. Ndiwo maririoni makumi mashanu nemashanu (marita anosvika 170 trillion).

Kunyangwe idzi nhamba dzingaite sedzakakura, unogona kubatsira kudzikisira tsika iyi inokuvadza nekutevera ari nyore matipi mune ino chinyorwa. Chose chidiki chinobatsira.

1. Shop Smart

Vazhinji vanhu vanowanzo kutenga chikafu chakawanda kupfuura chavanoda.

Kunyangwe kutenga muhuwandu kungave kuri nyore, tsvagiridzo yakaratidza kuti iyi nzira yekutenga inotungamira kune imwe tsvina yekudya (3).

Kuti udzivise kutenga chikafu chakawandisa kupfuura chaunoda, ita nzendo dzakawanda kugirosari mazuva ese mashoma pane kuita rwendo rwekuenda kunotenga kamwe pasvondo.

Ita poindi yekushandisa zvese chikafu chawatenga parwendo rwekupedzisira kuenda kumusika usati watenga zvimwe zvekutengesa.

Pamusoro pezvo, edza kugadzira runyorwa rwezvinhu zvaunofanira kutenga uye kunamatira kune izvo zvinyorwa. Izvi zvinokubatsira iwe kudzikisira kutenga kwekutenga uye kudzikisira chikafu chekudya zvakare.

2. Chengeta Chikafu Zvakakodzera

Kuchengetedza zvisina kukodzera kunotungamira kune yakakura huwandu hwetsvina yezvikafu.

Sekureva kwe Natural Resource Defense Council, zvikamu zviviri kubva muzvitatu zvemarara emumba muUnited Kingdom zvinokonzerwa nekuparara kwechikafu (4).

Vanhu vazhinji havana chokwadi chekuchengetedza michero nemiriwo, izvo zvinogona kutungamira mukukurumidza kukurumidza uye, pakupedzisira, zvibereko zvakaora.

Semuenzaniso, mbatatisi, matomatisi, gariki, magaka uye hanyanisi hazvifanirwe kumboiswa mufiriji. Zvinhu izvi zvinofanirwa kuchengetwa pane tembiricha yemukati.

Kuparadzanisa chikafu chinogadzira yakawanda ethylene gasi kubva kune iyo isingaite imwe nzira yakanaka yekudzora chikafu chinoparara. Ethylene inosimudzira kuibva muzvikafu uye inogona kutungamira mukuparara.

Chikafu chinogadzira ethylene gasi panguva yekuibva chinosanganisira:

• Mabhanana
• Makotapeya
• Madomasi
• Cantaloupes
• Peaches
• Mapeya
• Green hanyanisi

Chengetedza chikafu ichi kubva pane zvinogadzirwa neethylene-semapatatisi, maapuro, mashizha ane mashizha, majikijiro uye mhiripiri kuti zvirege kukurumidza kukurumidza.

3. Dzidza Kuchengetedza

Kunyangwe iwe uchigona kufunga kuvirisa uye kunhonga ipfashoni nyowani, nzira dzekuchengetedza chikafu senge idzi dzakashandiswa kwezviuru zvemakore.

Kunhonga, mhando yekuchengetedza nzira uchishandisa brine kana vhiniga, inogona kunge yakashandiswa kure kumashure se2400 BC (5).

Kunhonga, kuomesa, kukana, kuvirisa, kuita chando uye kurapa dzese nzira dzaungashandisa kuita chikafu kugara kwenguva yakareba, nekudaro uchideredza marara.

Kwete chete nzira idzi dzinodzikisira kabhoni tsoka, ivo vanokuchengetedza mari zvakare. Uyezve, nzira dzekuchengetedza dzakawanda dziri nyore uye dzinogona kunakidza.

Semuenzaniso, kuchenesa kuwanda kwemaapuro akaibva uye kuashandura kuita maapurocesauce, kana kunhonga karoti matsva kubva kumusika kuchakupa chinonaka uye chinogara kwenguva refu icho chingafarirwe nevana.

4. Usave Mukwana

Wanga uchiziva here kuti kutsvagisa mubhini remaapuro kusvikira iwe wawana yakanyatsonaka-inotaridzika kunobatsira kune chikafu chekudya?

Kunyangwe zvakafanana mukuravira uye chikafu, izvo zvinonzi "zvakashata" michero nemiriwo zvinopfuudzwa kune zvigadzirwa izvo zvinonyanya kufadza ziso.

Mutengi anodikanwa wemichero isina mhosho nemiriwo atungamira maketani makuru ezvitoro kutenga chete mufananidzo-wakanaka zvigadzirwa kubva kuvarimi. Izvi zvinotungamira kumatani echikafu chakanakira kuenda kunoparara.

Iyo inyaya hombe zvekuti mikuru mikuru yezvitoro zvakaita seWalmart uye Zvese Zvekudya vatanga kupa michero "yakashata" nemiriwo pamutero mukuyedza kudzikisa marara.

Ita chikamu chako nekusarudza zvigadzirwa zvishoma zvisina kukwana kuchitoro, kana zvirinani zvakadaro, zvakananga kubva kumurimi.

5. Chengeta Yako Friji Makombama-Mahara

Iwe ungangodaro wakanzwa kutaura, "kunze kwekuona, kunze kwepfungwa." Izvi zvinorira kunyanya chokwadi kana zvasvika pakudya.

Kunyangwe kuve nefiriji yakachengetwa-zvakanaka kunogona kuve chinhu chakanaka, iyo yakanyanya kuzadzwa firiji inogona kunge yakaipa kana zvasvika pakudya chikafu.

Batsira kudzivisa kuparadza chikafu nekuchengeta firiji yako yakarongeka kuti ugone kunyatsoona zvekudya uye uzive kuti dzakatengwa riini.

Nzira yakanaka yekuisa firiji yako kushandisa iyo FIFO nzira, inomiririra "kutanga mukati, kutanga kubuda."

Semuenzaniso, kana iwe ukatenga katoni nyowani yemabriji, isa iyo nyowani pasuru kuseri kweiyo yekare. Izvi zvinobatsira kuona kuti chikafu chekare chinoshandiswa, kwete kutambiswa.

6. Sevha Zvasara

Zvasara hazvisi zvehoridhe chete.

Kunyangwe vanhu vazhinji vachichengetedza chikafu chakawandisa kubva mukudya kukuru, chinowanzo kanganikwa mufiriji, vozokandwa kana chikaipa.

Kuchengeta zvasara mumudziyo wakajeka wegirazi, pane kuti uve mumudziyo weopaque, zvinobatsira kuti usakanganwe chikafu.

Kana iwe ukaitika kubika zvakawanda uye iwe uchigara uine zvakasara, sarudza zuva rekushandisa chero rakaunganidzwa mufiriji. Iyo nzira huru yekudzivisa kurasa chikafu.

Chii chimwe, inokusevha nguva nemari.

7. Idya Ganda

Vanhu vanowanzo bvisa makanda emichero, maveji uye huku kana uchigadzira chikafu.

Izvi zvinonyadzisa, nekuti zvinovaka muviri zvakawanda zviri munzvimbo yekunze yezvigadzirwa uye muganda rehuku. Semuenzaniso, matehwe eapuro ane huwandu hwakawanda hwefibre, mavitamini, zvicherwa uye antioxidants.

Muchokwadi, vaongorori vakaona boka remakemikari aripo mumapeel peels anonzi triterpenoids. Ivo vanoita seakasimba antioxidants mumuviri uye vanogona kuve nekenza-yekurwisa kugona (, 7).

Ganda rehuku rakazara nezvakanaka zvakare, zvinosanganisira vhitamini A, B mavitamini, mapuroteni uye mafuta ane hutano (8).

Uyezve, ganda rehuku inoshamisa sosi ye antioxidant selenium, iyo inobatsira kurwisa kuzvimba mumuviri ().

Aya mabhenefiti haana kuganhurirwa kune huku uye apuro ganda. Matemba ekunze ematapiri, makarotsi, magaka, mango, kiwis uye mapuroplants zvakare anodyiwa uye ane hutano.

Hakusi kungodya chete ganda rinonaka, kune mari uye kunoderedza kukanganisa kwako chikafu.

8. Idya Yolk

Kunyangwe vanhu vazhinji vari kutama kubva kune yaimbove-yakakurumbira yakaderera-mafuta kudya maitiro, vazhinji vachiri kudzivisa mazai emazai, vachisarudza mazai-machena machena uye vakatswinyira mazai machena panzvimbo.

Kudzivirira mazai evha kazhinji kunobva mukutya kuti ivo vanowedzera cholesterol mazinga. Vanhu vazhinji vanofungidzira kuti kudya chikafu chine cholesterol yakawanda, semazai, kune chakanyanya kukanganisa cholesterol mumazinga.

Nekudaro, zvidzidzo zvakaratidza kuti muvanhu vazhinji, cholesterol yezvokudya inongova nemhedzisiro diki pamazinga echolesterol (, 11).

Chiropa chako chinonyatsoita kuwanda kwecholesterol yaunoda uye muviri wako unodzora mwero muropa. Paunodya chikafu chine huwandu hwakawanda hwecholesterol, chiropa chako chinongobhadhara nekugadzira zvishoma.

Muchokwadi, humbowo hunoratidza kuti vanhu vazhinji, kunyangwe avo vane cholesterol yakawanda, vanogona kunakirwa nemazai akazara asina njodzi ().

Uyezve, mazai emazai akarongedzwa nezvinovaka muviri, zvinosanganisira mapuroteni, vhitamini A, iron, selenium uye B mavitamini (13).

Kana iwe usingafarire kuravira kana kugadzirwa kwemazai emazai, unogona kuzviwedzera kune mamwe mabikirwo kuti ufukidze hunhu. Iwe unogona kunyange kushandisa yolks seyakanyanya-yekunyorova bvudzi mask.

9. Iva Saver Saver

Kunze kwemamiriyoni mapfumbamwe emamiriyoni emapaundi emanhanga anogadzirwa muUnited States gore rega rega, mazhinji anoguma achiraswa.

Kunyangwe kuveza manhanga kunogona kunakidza mhuri yese, pane nzira dzekudzora marara anouya pamwe neichi chiitiko.

Kunze kwekushandisa nyama inonaka yemanhanga ako mumabikirwo uye kubheka, nzira huru yekucheka marara ndeyekuchengetedza mbeu. Muchokwadi, mbeu dzemanhanga dzinonaka uye dzakazara nezvinovaka muviri.

Iwo akakwirira kwazvo mu magnesium, chicherwa chakakosha kune hutano hwemwoyo uye hweropa uye chinobatsira kudzora BP uye neshuga yeropa (14, 15).

Kuti uchengetedze mbeu yemanhanga, ingogeza nekuomesa mbeu, wozodzikanda nemafuta emuorivhi uye munyu uye wozvimisa muchoto.

Acorn uye butternut squash mbeu inogona kugadzirirwa nenzira imwecheteyo.

10. Blend It Up

Kubatanidza chikafu-chakazara smoothie inogona kuve nzira inonaka yekudzora chikafu chekudya.

Nepo madzinde, magumo uye mapepa emichero angave asiri kufadza mune yavo fomu, kuwedzera iwo kune smoothie inzira yekukohwa iwo akawanda mabhenefiti.

Iwo madzinde emidhii senge kare uye chard akazara ne fiber uye zvinovaka muviri, zvichivaita iwo kuwedzera kukuru kune smoothies. Misoro yemabheet, mastrawberry uye makarotsi anoitawo makuru ekuwedzera-ins.

Zvimwe zvinhu zvingadai zvakaraswa zvinogona kukandwa mumusanganiswa unovaka muviri, zvinosanganisira michero nemiriwo yemiriwo, miriwo yakasvava, mabhanana akaibva uye madzinde e broccoli akachekwa.

11. Gadzira Homemade Stock

Kurovera pamusha chitoro inzira iri nyore yekushandisa chikafu chakawandisa.

Sauté miriwo yezvimedu senge misoro, madzinde, peels uye chero mamwe mabheti akasara ane mafuta eorivhi kana bhotoro, wobva wawedzera mvura woita kuti isimbe mumuto unonhuwirira wemiriwo.

Veggies handiyo chete marara anogona kushandurwa kuita hwema hwekunaka.

Panzvimbo pekurega nyama yehuku kana nyama pfupa zvasara kubva pakudya kwako zvoenda kunoparara, zvidzime nemiriwo, mahebhu nemvura kuti ugadzire chikafu chakagadzirwa chinoisa muto unotengwa muchitoro kunyadzise.

12. Nongedza Mvura Yako

Vanhu vazhinji havamwe mvura yakakwana nekuda kwekuti havadi zvinonaka, kana kushayikwa kwayo.

Neraki, iwe unogona kugadzira tastier yemvura uye kudzikisira yako marara echikafu panguva imwe chete.

Imwe yedzakareruka nzira dzekuwedzera yako yekunwa mvura ndeyekuita kuti inakidze zvakanaka. Shandisa mapepa kubva kumichero yemuchero, maapuro uye magaka kuwedzera kukanda kugirazi rako remvura kana seltzer.

Wilted herbs uye berry misoro zvakare inoita akawedzera ekuwedzera kune ako bhodhoro remvura.

Mushure mekupedza mvura yako, kanda michero yakasara kana mahebhu mune smoothie yekuwedzera zero-tsvina zvinovaka muviri.

13. Chengetedza Saizi Yako Yekushandira mukutarisa

Kunyanyisa kudya idambudziko kuvanhu vazhinji.

Kuita shuwa kuti zvikamu zvako zvemugove zvinogara mukati mehutano hwakanaka hazvingobatsire chete kurema uremu hwako, zvakare zvinoderedza marara echikafu

Nepo iwe ungasafunga kaviri pamusoro pekutsvagisa chikafu chasara pane yako ndiro mumarara, yeuka kuti tsvina yezvokudya ine kukanganisa kukuru kune zvakatipoteredza.

Kunyanya kufunga nezve nzara yauri chaizvo uye kudzidzira chikamu kudzora inzira huru dzekudzora marara echikafu.

14. Iva Noushamwari nefriji yako

Kusunungura chikafu ndeimwe yenzira dziri nyore kwazvo dzekuchengetedza, uye mhando dzechikafu dzinotora zvakanaka kuita chando hadziperi.

Semuenzaniso, magedhi ayo akapfava kuti ashandiswe mune yako yaunofarira saradhi anogona kuiswa mumafirita-akachengeteka mabhegi kana makontena uye anoshandiswa pane inotevera zuva mune smoothies uye mamwe mabikirwo.

Kuwedzeredza kwemakwenzi kunogona kusanganiswa nemafuta emuorivhi uye gariki yakatemwa, zvobva zvaomeswa nechando mumacube macube etereyi yekuwedzera inonaka uye inonaka kune sautés nedzimwe ndiro.

Iwe unogona kuomesera zvasara kubva pakudya, zvakawandisa zvigadzirwa kubva kune yako yaunofarira purazi simiro, uye chikafu chakawanda kunge masobho uye chilis Iyo inzira huru yekuona kuti unogara uine chikafu chine hutano, chinobikwa kumba chiripo.

15. Nzwisisa Kupera Mazuva

"Kutengesa ne" uye "kupera" pane mamwe chete emashoko mazhinji anovhiringidza makambani anoshandisa pane zvinyorwa zvekudya kuitira kuti vatengi vazive kana chigadzirwa chingave chakashata.

Dambudziko nderekuti, hurumende yeUS haina kudzora aya mazwi (16).

Muchokwadi, iro basa rinowanzo kusiirwa kune vanogadzira chikafu kuti vaone musi wavanofunga kuti chigadzirwa chingangodaro chakashatiswa ne. Ichokwadi ndechekuti, chikafu chakawanda chingopfuura nguva yekupera kwacho chakachengeteka kudya.

"Kutengesa ne" inoshandiswa kuzivisa vatengesi kana chigadzirwa chinofanira kutengeswa kana kubviswa kubva mumashalofu. "Zvakanakisisa na" izuva rakataurwa kuti vatengi vanofanirwa kushandisa zvigadzirwa zvavo na.

Hapana kana aya mazwi anoreva kuti chigadzirwa hachina kuchengeteka kudya mushure mezuva rakapihwa.

Nepo mazhinji emazita aya ari asinganzwisisike, "use by" ndiyo yakanakisa yekutevera. Izwi iri rinoreva kuti chikafu chinogona kunge chisiri pahunhu hwacho kupfuura zuva rakanyorwa (17).

Sangano ririkuenderera mberi kuita kuti kupera kwechikafu kunopera kunzwisisike kune vatengi. Panguva ino, shandisa chisarudzo chako chakanakisa paunenge uchifunga kuti chikafu chinenge chadarika nguva yacho yekupera chakachengeteka kudya.

16. Kompositi Kana Uchikwanisa

Kuisa mupfudze chikafu chakasara inzira inobatsira yekushandisa zvakare zvimedu zvezvikafu, kushandura tsvina yezvikafu kuita simba kuzvirimwa.

Kunyange hazvo asiri munhu wese aine nzvimbo yekunze kompositi sisitimu, pane akasiyana masitayiti emakomputa masisitimu anoita kuti kuita uku kuve nyore uye kuve nyore kune wese munhu, kunyangwe avo vane nzvimbo shoma

Composter yekunze inogona kushanda zvakanaka kune mumwe munhu ane gadheni hombe, nepo compertop composter iri yakanakira vagari veguta vane zvipenga zvemumba kana zvidiki zvemiriwo minda.

17. Rongedza Zvokudya Zvako

Kunyangwe kuenda kunodya masikati newaunoshanda navo kana kutora chikafu kubva kuresitorendi yako yaunofarira kungave kunonakidza, zvinodhura zvakare uye zvinogona kubatsira mukurasa chikafu.

Nzira inobatsira yekuchengetedza mari uchidzikisa kabhoni tsoka yako ndeyekuunza masikati ako kuti ushande newe.

Kana iwe uchiwanzoburitsa zvasara kubva kuzvikafu zvakabikwa kumba, zvirongedze iwo masikati anogutsa uye ane hutano kwezuva rako rekushanda.

Kana iwe wakasungwa kwenguva mangwanani, edza kutonhodza zvakasara zvako mumidziyo yakakura-chikamu. Nenzira iyoyo, iwe unenge uine preade, yemoyo masikati ekugadzirira kuenda mangwanani ega ega.

18. Usakande Pasi

Kana iwe usingakwanise kufungidzira kugadzirira zuva rako pasina kapu inopisa yekofi, mikana iwe unogadzira yakawanda yekofi nzvimbo.

Sezvineiwo, izvi zvinowanzo-kufuratirwa zvakasara zvine zvakawanda zvinoshandiswa.

Avo vane chigunwe chegirini vanogona kufara kuziva kuti nzvimbo yekofi inogadzira fetiraiza yakanakisa yezvirimwa. Iyo minda yakakwira mu nitrogen, phosphorus uye potasium, zvinova zvinovaka muviri izvo zvinodyarwa neshungu.

Kofi nzvimbo zvakare inogadzira inonakidza yakasikwa mosquito inodzinga.

Muchokwadi, tsvagiridzo yakaratidza kuti kumwaya kwakapedza nzvimbo yekofi munzvimbo dzine huswa kunodzivirira mosquitos dzechikadzi kubva pakuisa mazai, zvichideredza huwandu hwezvipembenene zvinonetsa ().

19. Gadzira Kugadzira Mukicheni

Chimwe chezvinhu zvikuru nezvekubika chikafu chako ndechekuti iwe unogona tweak mapikicha kune ako kufarira, uchiwedzera mafirita matsva uye zvigadzirwa.

Kusanganisira zvikamu zvekudya izvo zvisingawanzo kushandiswa inzira yakanakisa yekudzokazve zvimedu paunenge uchiedza mukicheni.

Masinde uye mapfunde anoita zvinonaka zvinowedzera kune sautés uye zvakabikwa ndiro, nepo gariki uye hanyanisi magumo anogona kuunza kunhuvira mumatanda nemasese.

Kupepeta pesto nyowani inogadzirwa nemabroccoli stalk, nyoro nyanya, sipinashi yakasvava kana cilantro panzvimbo yebasil yechinyakare inzira yekuwedzera yekushongedza kunonaka kune madiro aunofarira.

20. Zvitapise Iwe pachako

Kana iwe uchida kuchengetedza mari iwe uchidzivirira zvingangove zvinokuvadza makemikari anowanikwa mune zvimwe zvigadzirwa zveganda, edza kugadzirira kukwesha kana mask pamba.

Avocados akazara nemafuta ane hutano, antioxidants uye vhitamini E, izvo zvinoita kuti vawedzere zvakakwana kune yakasikwa kumeso mask ().

Sanganisa yakawandisa avocado nechidimbu cheuchi chemubatanidzwa wakasarudzika unogona kushandiswa kumeso kana bvudzi.

Kusanganisa nzvimbo yekofi yakashandiswa pamwe neshuga nemafuta emuorivhi zvinoita kuti muviri usimbise. Iwe unogona zvakare kuisa inotonhorera yakashandiswa tii mabhegi kana akawandisa cucumber zvidimbu kumeso ako kuti udzikise kuzvimba.

Icho Chinokosha

Kune nzira dzisingaperi dzaungaderedza, kushandisa zvekare uye kudzokorora marara ako ezvokudya.

Matipi anoshanda kwete muchinyorwa chino haangokubatsire kutambisa chikafu chidiki, anogona kukuchengetedza mari uye nguva zvakare.

Nekufunga zvakanyanya pamusoro pechikafu chinosaswa neimba yako zuva rega rega, unogona kubatsira kugadzira shanduko yakanaka yekuchengetedza zvimwe zviwanikwa zvakakosha zvepasi.

Kunyangwe zvishoma shanduko panzira yaunotenga, yekubika uye yekudya chikafu zvichabatsira kudzora kukanganisa kwako nharaunda. Hazvifaniri kunge zvakaoma.

Nediki shoma rekuedza, iwe unogona kucheka chako chikafu marara zvinoshamisa, chengetedza mari uye nguva, uye ubatsire kutora kumwe kumanikidza kubva kuna Amai Zvisikwa.

Kudya Kugadzirira: huku uye Veggie Sanganisa uye Mechi