Ngati mwangoyamba kumene kudya zakudya zochokera ku zomera ndipo mukuonabe kuti kukonzekera zakudya zopatsa thanzi n'kovuta, mndandanda uwu ungathandize. Maupangiri angapo ofunikira ogula akupatsani maupangiri amomwe mungagulitsire bwino ndikusunga zakudya, komanso mndandanda wazinthu zomwe muyenera kukhala nazo kunyumba - muchipinda, mufiriji kapena mufiriji. Ndikofunika nthawi zonse kukhala ndi chakudya chozizira kapena chowuma m'khitchini mwanu - ngakhale mutatha masamba ndi zipatso zatsopano, mutha kupanga chakudya chopatsa thanzi komanso chokoma ndi Zakudyazi, tomato zam'chitini ndi sipinachi wozizira!
1. Gulani zambiri
Ndikwabwino kugula chilichonse chomwe mungafune m'sitolo kamodzi kapena kawiri pa sabata, m'malo mongothamanga kukagula nthawi iliyonse mukafuna zosakaniza. Izi zimawonjezera mphamvu ya kuphika ndipo zimatenga nthawi yochepa kwambiri pa sabata.
2. Gwiritsani ntchito mndandanda
Lembani ndondomeko ya chakudya cha mlungu umenewo, pangani mndandanda wa zinthu zimene mukufuna kugula, ndipo tsatirani. Kusankha pasadakhale chakudya chimene mudzaphika mkati mwa mlungu kudzakuthandizani kukonzekera zosakaniza zoti mugule. Ndipo sipadzakhalanso nkhungu zobiriwira zomwe sizikanatha kugwiritsidwa ntchito!
3. Osapita kokagula ndi njala
Mwinamwake mwazindikira kuti mukakhala ndi njala, zonse zomwe zili m'sitolo zimawoneka zokongola, ndipo mukufuna kuika zonse zomwe mukuwona mudengu. Ndipo mukapita kogula mutadya, mumakhala ndi mutu womveka bwino ndipo simumayesedwa ndi zinthu zomwe simukuzifuna.
4. Tengani zinthu zabwino zokha
Zowona, zinthu zabwino nthawi zambiri zimawononga ndalama zambiri. Nthawi zonse pamakhala chiyeso chogula zopangira zotsika mtengo, koma zomwe mumalipira ndizomwe mumapeza. Tengani mkaka wa kokonati, mwachitsanzo: gulani otsika mtengo kwambiri ndipo mumapeza madzi osakoma kwambiri, koma mkaka wa kokonati wabwino umatembenuza mbale ngati soya, curry ndi ayisikilimu wopangira kunyumba kukhala ukadaulo weniweni wokhala ndi kukoma kokoma!
5. Pezani masitolo okhala ndi mitengo yabwino
Nthawi zambiri zimachitika kuti m'masitolo osiyanasiyana mitengo ya chakudya imatha kusiyana kwambiri. Pezani masitolo m'dera lanu omwe amapereka zowonjezera zomwe mumagwiritsa ntchito nthawi zonse pamtengo wabwino, ndipo mugule kumeneko - motere mungathe kusunga ndalama.
General mndandanda wa zosakaniza
Mndandandawu siwokwanira, ndipo ndithudi, mukhoza kugula mankhwala malinga ndi kukoma kwanu ndi zosowa zanu. Zikafika pazakudya zowuma, simuyenera kugula zonse nthawi imodzi - ingotengani zinthu zoyenera kuchokera kusitolo nthawi ndi nthawi, ndipo pakapita nthawi, mudzakhala ndi zokwanira kunyumba.
Chakudya chatsopano:
greenery
nthochi
· Maapulo ndi mapeyala
· Selari
· Nkhaka
tsabola wabelu
· Ndimu ndi mandimu
· Tomato
Zitsamba (parsley, basil, timbewu tonunkhira, etc.)
Zipatso (strawberries, blueberries, raspberries, etc.)
· Peyala
· Anyezi
· Karoti
· Beet
· Tofu
· Hummus
· Vegan tchizi
· Coconut yoghurt
Zakudya zowumitsa:
Zipatso (raspberries, blueberries, sitiroberi, mabulosi akuda, etc.)
Mbeu (anapiye, nyemba zakuda, adzuki, etc.)
Masamba oundana (sipinachi, nandolo, chimanga, etc.)
Soseji wamasamba ndi burgers
· Miso phala
Dry ndi zinthu zina:
Nyemba Zaamphaka
· Pasitala ndi Zakudyazi
Mbewu zonse (mpunga, quinoa, mapira, etc.)
Zitsamba ndi zonunkhira (turmeric, chitowe, ufa wa chili, ufa wa adyo, etc.)
Mchere mchere ndi tsabola wakuda
· Adyo
Mafuta (azitona, kokonati, mtedza, etc.)
· Msuzi wa soya
· Viniga
Mbewu ndi mtedza (chia, hemp, fulakesi, amondi, walnuts, cashews, njere za dzungu, etc.)
Zipatso zouma (zoumba, ma apricots zouma, prunes, nkhuyu, etc.)
yisiti yopatsa thanzi
· Kudwala
Zopangira kuphika (soda yophika, vanila essence, etc.)
Sweeteners (madzi a mapulo, timadzi ta coconut, shuga wa kokonati, agave)
Chokoleti chakuda ndi cocoa
· Madzi a m'nyanja