Zamkatimu
Pikiniki: maphikidwe ozizira a makanda
Kwa ana omwe amadyabe phala, timaphika maphikidwe omwe amayenda bwino ngakhale osatenthedwa. Chimanga chofulumira kwambiri, chophwanyidwa. Ingosakanizani chitini cha chimanga ndi zukini yophika kapena theka la avocado. Kaloti yosenda kapena beets amapitanso bwino. Mukhoza kuwonjezera nkhuku kapena nsomba, monga kuzizira kokoma. Ndipo palinso phwetekere kapena nkhaka gazpachos zomwe nthawi zambiri zimadyedwa mozizira.
Zakudya zonse za banja lonse
“Ana akangodya monga ife, timapereka kosi yofanana ya banja lonse. Sankhani kuchokera ku saladi zopangidwa ndi maziko a zakudya zowuma (mpunga, pasitala, semolina, etc.) kenaka yikani masamba ang'onoang'ono (tomato, nkhaka, etc.), tchizi, nkhuku, etc. ", akutero Dr. Laurence Plumey, katswiri wa zakudya . Timapereka mwaufulu ku malingaliro athu. Timawakonzekeretsa dzulo lake koma timawakometsera tisanayambe, zikhala bwino.
Zakudya kudya ndi zala
Izi ndizonso zosangalatsa za pikiniki: kudya ndi zala zanu! Kusangalatsa ana ndi akulu, pali zosankha zambiri monga ma pie a masamba kapena makeke, tortilla kapena frittata zopangidwa kuchokera ku mazira ndi ndiwo zamasamba, zikondamoyo za mbatata… Ndizo zabwino, zomwe zimasunga bwino komanso zosavuta kunyamula. Lingaliro linanso: masamba ang'onoang'ono otenthedwa (broccoli, kaloti ...), omwe amathanso kudyedwa ndi zala zanu!
Masangweji ocheperako
Masangweji sayenera kutanthauza zakudya zopanda thanzi. "Mutha kuphika bwino masangweji ang'onoang'ono, athanzi opangidwa kuchokera ku pitas kapena mkate wa sangweji, omwe sasavuta kudya ndi aang'ono kuposa baguette. Mu masangweji ang'onoang'ono awa, timawonjezera tchizi, mapeyala amtundu wa guacamole kapena hummus. Mutha kufalitsanso ma rillet a tuna kapena sardine ndi tchizi zonona ndi mandimu pang'ono, ”akuwonjezera. Kuti tisinthe zokonda, timakonzekera mitundu yosiyanasiyana. Ndipo kuwakulunga, timayiwala zojambulazo za aluminiyamu, osati zobiriwira. M'malo mwake, timawalowetsa m'matumba apadera a masangweji kapena zokulunga za Njuchi, mapaketi opangidwa ndi phula awa omwe amatha kugwiritsidwanso ntchito.
Zogulitsa zosakonzedwa ndizabwinoko
Monga chakudya cha tsiku ndi tsiku, timasankha pikiniki momwe tingathere pazakudya zosakonzedwa. Chifukwa chiyani? Ndi chifukwa chakuti zinthu zatsopano ndi zabwinoko komanso zopatsa mphamvu zochepa kuposa zakudya zopangidwa ndi ultra-processed. Ndiyeno, poyang'ana zinthu zopangira kunyumba, timachepetsa kulongedza ndikuwononga.
Zamasamba zosaphika mosamala
Zothandiza kuchotsa, yaiwisi masamba ndi bwino kusankha: radishes, kaloti kapena grated zukini ... Koma, timatsatira kutafuna mphamvu mwana wathu. “M'zochita, masamba osaphika ngati ali kwa miyezi 12, apo ayi amasakanizidwa. Kenako, muyenera kuwadula m'magawo oonda, kuchotsa khungu ndi njere za tomato ... kapena kuwadula m'zidutswa ting'onoting'ono, "akutero Dr Laurence Plumey. Ndipo pazokonda zambiri, timasankha zipatso ndi ndiwo zamasamba zanyengo.
Mtundu wa buffet wa picnic
Bwanji ngati tilingalira mtundu wa buffet wa picnic? M'malo mwake, pali zoyambira zingapo ting'onoting'ono monga masamba osaphika, zakudya zochulukirapo monga masangweji, makeke okhala ndi masamba ndi nkhuku kapena nsomba… Izi zimakuthandizani kuti muwonjezere mtundu ku mbale, kukulimbikitsani kuti mulawe zakudya zosiyanasiyana mukuyenda pamayendedwe anu. Chifukwa papikiniki, timayang'ana kwambiri pakukhazikika komanso kuthekera kwa wocheperako kusewera, kutambasula miyendo pakati pa maphunziro awiri ...
Madzi ... mu mphodza
Mabotolo apulasitiki, timayiwala! Kwa banja lonse, timasankha mphonda zokongola. Ndipo, ndithudi, timayang'ana zolembazo kuti tipewe zinthu zokayikitsa (bisphenol A ndi kampani). kubetcha kotsimikizika: chitsulo chosapanga dzimbiri. Ndipo m'chilimwe mbali, ife mafuta onunkhira madzi ndi nkhaka magawo, timbewu masamba ... Pali mphonda ndi chipinda adzapatsa zomera motero kununkhira madzi. Ndipo ngakhale mphonda zokhala ndi sefa ya kaboni kuti zichotse zonyansa.
Kwa mchere, zipatso zomwe zimakhala zosavuta kuchotsa
Kwa mchere, timasankha zipatso zanyengo. Zabwino, pali zambiri m'chilimwe. Komanso, palibe kukonzekera kulikonse. Ali ndi mavitamini ambiri. Ndipo ndi zabwino kwambiri. vwende ndi chivwende kudula asananyamuke, ndi zothandiza. Ma apricots, mapichesi, nectarines, yamatcheri ... omwe amatsukidwa kale.
Zowonetsera zosangalatsa
Ana amakonda picnic chifukwa amaloledwa kuchita zinthu zomwe nthawi zambiri sangathe kuchita, monga kudya ndi zala zawo kapena kudzuka panthawi ya chakudya, pakati pa chakudya. Mapikiniki nawonso ndi mwayi wopanga nawo mbali yowonetsera. Bwanji osapereka kumwa gazpachos ndi udzu? Mutha kudula masangweji ang'onoang'ono ndi odula ma cookie kuti muwapatse mawonekedwe abwino. Kwa okalamba, tingawapatsenso kuti adye saladi yawo yopangidwa ndi timitengo (timapezerapo mwayi pokhala panja kuti ayese!).
Pikiniki, njira zabwino zotetezera
Chozizira, chofunikira. Kunyamula zakudya zowonongeka (nyama, nsomba, saladi zosakaniza, mazira, ndi zina zotero) mosamala, zimayikidwa m'chipinda chozizira chokhala ndi mapaketi ozizira pansi ndi pamwamba. Dr. Laurence Plumey anati: “Chifukwa chakuti kuzisiya pa kutentha kwakukulu kwa nthaŵi yaitali kumalimbikitsa kukula kwa mabakiteriya ndipo motero kungachititse kuti chakudya chikhale chapoizoni.
Timataya zotsalira. Pazifukwa zomwezo zogwirizana ndi chitukuko cha mabakiteriya, ndi bwino kutaya zomwe sizinadye.
Pamalo, timasamba m’manja tisanagwire chakudyacho mwina ndi madzi ndi sopo ngati n'kotheka kapena gel osakaniza ndi hydroalcoholic.