Upangiri wa Zaumoyo ndi Chitetezo pa Kulongedza Chakudya Chakugombe

Zamkati

• Sungani bwino.
• Tsatirani lamulo lamaola awiri.
• Sankhani mwanzeru.
• Onaninso za

Ngati mukugunda gombe chilimwe chino, mwachibadwa mudzafuna kubweretsa zokhwasula-khwasula ndi zakumwa pamodzi nanu. Zedi, mwina mwawerengapo nkhani zosawerengeka za zomwe muyenera kudya, koma mwina simukudziwa *momwe* muyenera kulongedza zakudya zathanzizo. Matenda obwera chifukwa cha zakudya okhudzana ndi chakudya chomwe chatsalira kwanthawi yayitali atha kukhala phokoso lalikulu, chifukwa chake ndikofunikira kwambiri kugwiritsa ntchito njira zoyeserera pakudzetsa chakudya chanu panja, makamaka ngati nyengo ikukula. Apa, choti mulonge ndi momwe mungayinyamulire. (Zogwirizana: Zakudya Zosakaniza Zathanzi Kuti Zikuthandizeni Kuyenda Panjira)

Sungani bwino.

Madigiri makumi anayi kapena kuchepera amaonedwa kuti ndi kutentha kotetezeka kwa zowonongeka zozizira. Ngati mukukonzekera kulongedza chilichonse chomwe chikufunika kuti chikhalebe chozizira, gwiritsani ntchito chikwama chamasana kapena chozizira ndikuyika mapaketi a ayezi mmenemo. Kukula kwa chikwama kapena kozizira, ndikofunika kuti chakudya chanu chikhale chotalikirapo, komanso mapaketi oundana omwe mukufuna. Mukakayikira, gwiritsani ntchito ochulukirapo. Ndipo ngati mukufunadi kukhala otsimikiza, ikani thermometer mkati, inunso.

Tsatirani lamulo lamaola awiri.

Chakudya chiyenera kudyedwa pasanathe maola awiri kuchotsedwa mufiriji, chifukwa chake ngati chingatenge nthawi yayitali kuposa firiji mpaka pakamwa, sungani madzi oundana. Monga lamulo la chala chachikulu, ngati kwakhala kunja kotentha kapena dzuwa popanda paketi ya ayezi kwa nthawi yayitali kuposa maola awiri, ponyani. Ndipo ngati kukutentha kuposa madigiri a 90, imitsani pa ola limodzi. (Zogwirizana: Momwe Mungadzitetezere Podzitopetsa Kutentha ndi Stroke Stroke.)

Sankhani mwanzeru.

Zikafika pachakudya chomwe mungabweretse, pitani kukakhala kosavuta, kutanthauza chinthu chosavuta kupanga, chosavuta kusunga, ndipo sichikhala pachiwopsezo chodwala. Nazi malingaliro okoma ochepa:

• Masangweji kapena kukulunga ndi njira yabwino yopezera chakudya chamagulu-ndipo ndiosavuta kudya. Sankhani letesi kapena makola m'malo mwa buledi kuti mukhale ndi chakudya chochepa cha carb.
• Kusungunula zipatso ndi ndiwo zamasamba, monga mavwende, nkhaka, ndi letesi ya Romaine, sizothandiza. (Kumbukirani kuti zipatso zokhala ndi peel zimatha kunyamula mosavuta.)
• Mtedza, mbewu, ndi mipiringidzo ya mtedza ndi gwero lalikulu la mapuloteni, mafuta athanzi, ndi fiber. Samalani ndi chokoleti chilichonse chomwe chingasungunuke ndikukhazikika.
• Zamasamba zowumitsidwa ndi kuzizira komanso zosankha zonyamula ngati tchipisi ta kale ndi njira yothandiza yopezera masamba anu tsikulo.
• Skewers kapena kabobs za nyama, tofu, ndi veggies zidzakhala zosavuta kudya kusiyana ndi zomwe zimafuna mpeni ndi mphanda.
• Pewani ayisikilimu, yogati, ndi zakudya zofananira zomwe zili pachiwopsezo chachikulu cha matenda obwera chifukwa cha zakudya.

Onaninso za