Momwe Mungasungire Zipatso Zatsopano Kuti Zikhale Kwanthawi Yotalikirako Ndipo Zikukhala Mwatsopano

Zamkati

• Zakudya Zosunga M'firiji
• Zakudya Zoti Muzisiyira
• Zakudya Zoti Zipse Pa Kauntala, Kenako Firiji
• Onaninso za

Mudasungira ngolo yanu yazogulitsa ndi zipatso zatsopano komanso nyama zam'madzi zokutumizirani sabata yonse (kapena kupitilira apo) - nonse mwakonzeka kudya chakudya chamadzulo ndi chakudya chamadzulo, kuphatikiza zakudya zopatsa thanzi kuti mukhale nazo. Koma Lachitatu limayenda mozungulira ndipo mumatenga phwetekere pa sangweji yanu, ndipo ndi zonsezo mbalame ndi kuyamba kuvunda. Meh! Ndiye, kodi muyenera kuyika phwetekere mufiriji? Kapena idangopsa msanga chifukwa chakomwe mudasunga pakauntala?

Palibe amene akufuna kuwononga chakudya (ndi ndalama!). Kuphatikiza apo, zonse zomwe mwakonzekera pazakudya zanu zathanzi zimakhala ngati kuwononga ngati mupita kukapanga smoothie ndikupeza kuti sipinachi yanu yafota ndipo mapeyala anu onse ali mkati. Osanenapo, nkhungu ndi mabakiteriya amatha kuyambitsa mavuto am'mimba ngati chakudya sichisungidwa bwino. (Kuchulukira kwa Bakiteriya M'matumbo Aang'ono Ndi Vuto la Digestive Limene Lingakupangitseni Kutupa)

Maggie Moon, M.S., R.D., ndi wolemba wa Zakudya ZABWINO amagawana momwe mungasungire zokolola zanu zatsopano kuti zizikhala zatsopano kwa nthawi yayitali, kaya ndi furiji, makabati, kauntala, kapena combo. (Komanso bwererani ndikuphunzira momwe mungasankhire zipatso zabwino kwambiri m'sitolo poyamba.)

Zakudya Zosunga M'firiji

Mndandanda Wofulumira

• maapulo
• ma apricots
• artichokes
• katsitsumzukwa
• zipatso
• burokoli
• Zipatso za Brussels
• kabichi
• kaloti
• kolifulawa
• Selari
• yamatcheri
• chimanga
• kudula zipatso ndi zamasamba
• nkhuyu
• mphesa
• zitheba
• masamba (kupatula basil)
• masamba obiriwira
• bowa
• nandolo
• radish
• makungu ndi maekisi
• sikwashi yachikasu ndi zukini

Kusunga zakudya izi munthawi yozizira ya firiji kudzateteza kununkhira ndi kapangidwe kake, ndikupewa kukula kwa mabakiteriya ndi kuwonongeka. Ndipo ngati mukuganiza kuti muziwasambitsa kaye, Mwezi akuti pafupifupi zokolola zonse ziyenera kutsukidwa musanadye nthawi yayitali kwambiri.

Komabe, letesi ndi masamba ena obiriwira samakhala ndi zotetezera zachilengedwe zomwe zingawateteze kuti "athe kutsukidwa ndi kuumitsidwa bwino, kenako atakulungidwa momasuka m'mapepala amadzimadzi pang'ono ndikusungidwa muthumba la pulasitiki," akutero. (Njira yabwino yogwiritsa ntchito masamba obiriwirawa omwe amangokhala paliponse pazotulutsa? Green smoothies-awa maphikidwe amachokera kokoma mpaka kubiriwirako, chifukwa chake mupeza chomwe mumakonda.)

Ndipo ngati mwakhala mukusunga maapulo anu mu mbale ya zipatso pa kauntala, pezani izi: "Maapulo amafewetsa maulendo 10 mofulumira kutentha," akutero. Zipatso zodulidwa kale ziyenera kusungidwa mufiriji nthawi yomweyo. "Firiji yazidula, yosenda, kapena yophika zipatso ndi ndiwo zamasamba mwachangu kuti zisawonongeke," akutero. Kuwonetsa thupi la kunena, peyala yodulidwa, idzafulumizitsa njira yowonongeka. Pomaliza, sungani zipatso ndi ndiwo zamasamba m'matumba apulasitiki osiyana.

Zakudya Zoti Muzisiyira

Mndandanda Wofulumira

• nthochi
• mkhaka
• biringanya
• adyo
• mandimu, mandimu, ndi zipatso zina za citrus
• Vwende
• anyezi
• Papaya
• persimmon
• makangaza
• mbatata
• dzungu
• tomato
• dzinja sikwashi

Mudzafunika kusunga zakudya izi kutentha kwa firiji pamalo ozizira, owuma, kutali ndi dzuwa. Komanso, zakudya monga adyo, anyezi (zofiira, zachikasu, shallots, etc.), ndi mbatata (Yukon, Russet, lokoma) ziyenera kusungidwa pamalo ozizira, amdima ndi mpweya wabwino, akuti Mwezi. (Zogwirizana: Maphikidwe a Mbatata Opusa Omwe Atha Kupukutira Pinki Ya Millennial)

"Kuzizira kumatha kulepheretsa zakudya izi kuti zitheke kuthekera ndi kapangidwe kake," akutero. "Mwachitsanzo, nthochi sizimakhala zotsekemera momwe zimafunira, mbatata imalawa ndipo siyophika wogawana, chivwende chimasiya kununkhira ndi utoto patatha masiku ochepa kuzizira, ndipo tomato amataya kununkhira."

Zakudya Zoti Zipse Pa Kauntala, Kenako Firiji

Mndandanda Wofulumira

• peyala
• tsabola wabelu
• mkhaka
• biringanya
• jicama
• kiwi
• mango
• timadzi tokoma
• pichesi
• peyala
• chinanazi
• maula

Zakudyazi zizichita bwino pakauntala chifukwa zimapsa kwa masiku ochepa, koma ziyenera kukhala mufiriji pambuyo pake kuti zisunge kuzizira, atero a Moon. (Osati ngati mukufuna thandizo kudya mapeyala anu onse asanafike poipa, koma pamwamba mwina, pali njira zisanu ndi zitatu zatsopano zodyera avocado.)

"Zipatso ndi ndiwo zamasamba izi zimakhala zotsekemera komanso zotsekemera kwambiri kutentha kwanyumba, kenako zimatha kukhala m'firiji masiku angapo, zomwe zimakulitsa moyo popanda kutaya kununkhira," akutero.

Kodi mudakhalapo ndi avocado wolimba ndikuthira guacamole nthawi yomweyo? Kununkha, sichoncho? Nkhani yabwino ndiyakuti mutha kufulumizitsa njira yakukhwima ya mapeyala ndi zokolola zina mwa kungosunga pamodzi. "Zipatso ndi nyama zina zimatulutsa mpweya wa ethylene pakapita nthawi chifukwa zimapsa, ndipo zina zimakhudzidwa kwambiri ndi ethylene iyi ndipo imadzawonongeka ikadzakumana nayo," akutero a Moon. Maapulo ndiwodziwika chifukwa chotulutsa mpweya wa ethylene, kotero kusunga mapeyala olimba pafupi ndi apulo (kapena kuwayika mu thumba la mapepala kuti "atseke" mpweya) akhoza kufulumira kucha. Izi ndi zogwira: Ngakhale kuti apulosi amafulumira kucha kwa avocado, ethylene yonse yomwe imazungulira mozungulira idzafulumizitsa kuwonongeka kwa apulosi. Kusunga mtundu uliwonse wa zipatso ndi ndiwo zamasamba padera kumakulitsa moyo wa zokolola zanu, atero a Moon.

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