Momwe Mungakonzekerere Mapulani: Malangizo 23 Othandizira

Zamkati

• 1. Yambani pang'ono
• 2. Ganizirani za gulu lililonse la chakudya
• 3. Khalani wadongosolo
• 4. Sungani ndalama muzosungira zabwino
• 5. Sungani chipinda chokwanira
• 6. Sungani zonunkhira zosiyanasiyana
• 7. Choyamba gulani zovala zanu
• 8. Nthawi zonse pangani nthawi
• 9. Sankhani malo osungira ndi kusunga maphikidwe
• 10. Funsani thandizo
• 11. Tsatirani ndikulemba zakudya zomwe mumakonda
• 12. Nthawi zonse pitani kugolosale muli ndi mndandanda (kapena mugule pa intaneti)
• 13. Pewani kugula muli ndi njala
• 14. Gulani mochuluka
• 15. Konzani ndikubwezeretsanso zotsalira
• 16. Gulu kuphika
• 17. Gwiritsani ntchito mufiriji
• 18. Idyani chakudya chanu
• 19.Sambani ndi kukonzekera zipatso ndi ndiwo zamasamba nthawi yomweyo
• 20. Konzekerani mwanzeru, osati molimba
• 21. Gwiritsani ntchito kuphika kwanu pang'onopang'ono
• 22. Sinthani menyu yanu
• 23. Kupangitsa kukhala kosangalatsa
• Mfundo yofunika
• Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kukonzekera chakudya ndi kukonzekera ndi maluso abwino oti mukhale nawo pazida zanu zathanzi.

Ndondomeko ya chakudya yolingaliridwa bwino ingakuthandizeni kuti mukhale ndi thanzi labwino kapena mukwaniritse cholinga china chazaumoyo mukamakusungirani nthawi ndi ndalama munjira ().

Nawa maupangiri 23 osavuta pakukhazikitsa chizolowezi chokonzekera chakudya.

1. Yambani pang'ono

Ngati simunapangepo chakudya kapena mukubwereranso pambuyo poti papita nthawi yayitali, zitha kukhala zovuta.

Kukulitsa chizolowezi chokonzekera kudya sikungosiyana ndi kusintha kwina kulikonse m'moyo wanu. Kuyamba kwakanthawi ndikulimbitsa chidaliro ndi njira yabwino yotsimikizira kuti chizolowezi chanu chatsopano ndichokhazikika.

Yambani pokonzekera zakudya zochepa chabe kapena zakudya zochepa sabata yamawa. Potsirizira pake, mudzazindikira njira zomwe mungakonzekere bwino, ndipo pang'onopang'ono mutha kupanga dongosolo lanu powonjezerapo zakudya zina momwe mukuwonera.

2. Ganizirani za gulu lililonse la chakudya

Kaya mukuphika chakudya sabata, mwezi, kapena masiku ochepa, ndikofunikira kuonetsetsa kuti gulu lililonse lazakudya likuyimiridwa mu pulani yanu.

Dongosolo labwino kwambiri lazakudya limagogomezera zakudya zonse, monga zipatso, ndiwo zamasamba, nyemba, mbewu zonse, mapuloteni apamwamba, ndi mafuta athanzi, pomwe amachepetsa magwero a mbewu zoyengedwa, shuga wowonjezera, ndi mchere wochuluka ().

Mukamayang'ana maphikidwe omwe mumawakonda, ganizirani zamagulu aliwonse a chakudya. Ngati ena mwa iwo akusowa, pangani mfundo zodzaza mipata.

3. Khalani wadongosolo

Kukonzekera bwino ndichinthu chofunikira kwambiri pachakudya chilichonse chopambana.

Kakhitchini yolinganizidwa, malo ogulitsira zakudya, ndi firiji zimapanga zonse kuchokera pakapangidwe kazakudya, kugula zakudya, ndi kukonzekera chakudya pang'ono, popeza mungadziwe zomwe muli nazo komanso komwe zida zanu ndizopangira zili.

Palibe njira yolondola kapena yolakwika yokonzera malo anu okonzekera chakudya. Onetsetsani kuti ndi dongosolo lomwe limagwira ntchito kwa inu.

4. Sungani ndalama muzosungira zabwino

Makontena osungira zakudya ndi chimodzi mwa zida zofunika kwambiri pokonzekera chakudya.

Ngati pano mukugwira ntchito ndi kabati yodzaza ndi ziwiya zosasakanikirana ndi zivindikiro zosowa, mutha kupeza kuti njira yokonzera chakudya ndi yokhumudwitsa kwambiri. Ndikofunika nthawi ndi ndalama zanu kuti mugwiritse ntchito zotengera zapamwamba.

Musanagule, ganizirani ntchito iliyonse yamakontena. Ngati mungakhale ozizira, osungira ma microwave, kapena kuwatsuka ndi chotsukira mbale, onetsetsani kuti mwasankha zotengera zomwe zili zotetezeka kutero.

Zotengera zamagalasi ndizosavuta ndipo ma microwave ndi otetezeka. Amapezeka kwambiri m'masitolo ndi pa intaneti.

Zimathandizanso kukhala ndimitundu yosiyanasiyana yamitundu yosiyanasiyana yazakudya.

5. Sungani chipinda chokwanira

Kusunga masheya azakudya zazing'ono ndi njira yabwino yochepetsera njira yokonzera chakudya ndikusintha kapangidwe ka menyu.

Nazi zitsanzo zingapo za zakudya zopatsa thanzi komanso zosunthika kuti musunge m'manja mwanu:

• Mbewu zonse: mpunga wabulauni,
  quinoa, oats, bulgur, pasta yambewu yonse, polenta
• Nyemba: zamzitini kapena zouma
  nyemba zakuda, nyemba za garbanzo, nyemba za pinto, mphodza
• Zamzitini: otsika-sodium
  msuzi, tomato, msuzi wa phwetekere, atitchoku, maolivi, chimanga, zipatso (zosawonjezedwa
  shuga), tuna, nsomba, nkhuku
• Mafuta: azitona, peyala,
  kokonati
• Kuphika kuphika: ufa wophika, soda, ufa, chimanga
• Zina: Mafuta a amondi,
  chiponde, mbatata, mtedza wosakaniza, zipatso zouma

Mukasunga zina mwazinthu zofunika kwambiri, muyenera kungodandaula zakunyamula zinthu zatsopano mukamazigula sabata iliyonse. Izi zitha kuthandiza kuchepetsa kupsinjika ndikuwongolera magwiridwe antchito anu pakukonzekera chakudya.

6. Sungani zonunkhira zosiyanasiyana

Zitsamba ndi zonunkhira zimatha kusiyanitsa pakati pa chakudya chodabwitsa ndi chomwe chimangokhala chabwino. Kwa anthu ambiri, dongosolo la chakudya lomwe nthawi zonse limakhala ndi zakudya zokoma zitha kukhala zokwanira kuti chizolowezi chokonzekera kudya chikhalepo.

Kuphatikiza pa kukhala opatsa chisangalalo chapadera, zitsamba ndi zonunkhira zimadzazidwa ndi mankhwala omwe amapereka zabwino zosiyanasiyana zathanzi, monga kuchepa kwa kuwonongeka kwa ma cell ndi kutupa ().

Ngati mulibe kale stash yolimba ya zitsamba zouma ndi zonunkhira, ingotengani mitsuko 2-3 ya zomwe mumakonda nthawi iliyonse mukamapita kukagula zinthu ndipo pang'onopang'ono mumange zosonkhanitsa.

7. Choyamba gulani zovala zanu

Musanakhale pansi kuti mudye chakudya, lembani zomwe muli nazo kale.

Gwiritsani ntchito malo anu onse osungira zakudya, kuphatikiza chakudya chanu, firiji, ndi firiji, ndipo lembani zakudya zilizonse zomwe mukufuna kapena zomwe mukufuna kugwiritsa ntchito.

Kuchita izi kumakuthandizani kudutsa muzakudya zomwe muli nazo kale, kumachepetsa kuwononga, komanso kumateteza kuti musagule zinthu zomwezo mobwerezabwereza.

8. Nthawi zonse pangani nthawi

Njira yabwino yophatikizira njira yokonzera chakudya m'moyo wanu ndiyo kuyipanga kukhala patsogolo. Itha kuthandizira kupanga pafupipafupi nthawi yomwe imangoperekedwa pakukonzekera.

Kwa anthu ena, kupanga mapulani a chakudya kumatha kutenga mphindi 10-15 pasabata. Ngati pulani yanu imaphatikizaponso kukonzekera zakudya musanapite nthawi kapena musanagawireko chakudya ndi zokhwasula-khwasula, mungafunike maola ochepa.

Mosasamala njira yanu, chinsinsi cha kupambana ndikupanga nthawi ndikukhala osasinthasintha.

9. Sankhani malo osungira ndi kusunga maphikidwe

Pewani kukhumudwa kosafunikira poyesa kukumbukira maphikidwe powasunga pamalo omwe mungasankhe mosavuta nthawi iliyonse.

Izi zitha kukhala zadigito pamakompyuta anu, piritsi, kapena foni yam'manja, kapena malo anyumba yanu.

Kusunga malo omwe mumapangira maphikidwe anu kumathandiza kuti muchepetse nthawi komanso kumathandiza kuchepetsa nkhawa zomwe zingachitike mukakonzekera chakudya.

10. Funsani thandizo

Zingakhale zovuta kuti nthawi zonse muzimverera olimbikitsidwa kuti mupange zosankha zatsopano sabata iliyonse - koma simuyenera kuchita nokha.

Ngati muli ndi udindo wokonzekera chakudya ndikukonzekera banja lonse, musawope kufunsa abale anu kuti akuthandizeni.

Ngati mukuphika nokha, lankhulani ndi anzanu zomwe akuphika kapena kugwiritsa ntchito zinthu zapaintaneti, monga malo ochezera kapena mabulogu azakudya, kuti mulimbikitsidwe.

11. Tsatirani ndikulemba zakudya zomwe mumakonda

Zingakhale zokhumudwitsa kuiwala njira yomwe inu kapena banja lanu mumakonda.

Kapenanso choyipa - kuyiwala momwe simudakonderetsedwereko kokhako, kungoti mupanganso ndikuvutikanso kachiwiri.

Pewani zovuta izi zophikira posunga zolemba zomwe mumakonda komanso zomwe mumakonda.

Ndizofunikanso kusunga zolemba zakusintha kulikonse komwe mudapanga kapena mukufuna kupanga ku njira inayake, kuti muthe kuyamba mwachangu kutengera luso lanu lophikira kuchokera kwa akatswiri mpaka akatswiri.

12. Nthawi zonse pitani kugolosale muli ndi mndandanda (kapena mugule pa intaneti)

Kupita kugolosale popanda mndandanda wazogula ndi njira yabwino yowonongera nthawi ndikumaliza kugula zinthu zambiri zomwe simukufuna.

Kukhala ndi mndandanda kumakuthandizani kuti mukhale osasunthika ndikulimbana ndi chiyeso chogula chakudya chomwe mulibe pulani yoti ingagwiritsidwe ntchito chifukwa ikugulitsidwa.

Kutengera komwe mumakhala, unyolo wokulirapo umakupatsani mwayi wosankha kugula pa intaneti komanso mwina kugula zakudya zanu panthawi yoikidwiratu kapena kuwapereka.

Mutha kulipidwa chindapusa pantchitozi, koma zitha kukhala chida chothandizira kupulumutsa nthawi ndikupewa mizere yayitali ndikukwezedwa kosokoneza komwe mwina mungakumane nako m'sitolo.

13. Pewani kugula muli ndi njala

Osapita kugolosale mukakhala ndi njala, chifukwa kutero kumakulitsa chiwopsezo cha kugula zinthu zomwe mwina mumanong'oneza nazo bondo pambuyo pake.

Ngati mukumva njala pang'ono musanapite ku sitolo, musazengereze kukhala ndi chotupitsa poyamba, ngakhale zitakhala kunja kwa chakudya chanu komanso chizolowezi.

14. Gulani mochuluka

Gwiritsani ntchito gawo lalikulu la supermarket yakwanu ngati njira yosungira ndalama, kugula zomwe mukufuna, ndikuchepetsa zinyalala zosafunikira.

Gawo ili la sitolo ndi malo abwino kugulirako zakudya zazing'onozing'ono monga mpunga, chimanga, quinoa, mtedza, mbewu, zipatso ndi nyemba zouma.

Bweretsani zotengera zanu kuti musagwiritse ntchito mapepala apulasitiki kunyamula katundu wanu wochuluka kupita kunyumba.

15. Konzani ndikubwezeretsanso zotsalira

Ngati simukufuna kuthera nthawi yophika tsiku lililonse la sabata, konzekerani kupanga zokwanira kuti mukhale ndi zotsalira.

Kupanga zakudya zingapo zomwe mukuphika chakudya chamadzulo ndi njira yabwino yopezera nkhomaliro mawa popanda kuyesetsa kwina.

Ngati simuli okonda zotsalira, ganizirani momwe mungawabwezeretse kuti asamve ngati zotsalira.

Mwachitsanzo, ngati muwotcha nkhuku yonse ndi ndiwo zamasamba kuti mudye chakudya chamadzulo, dulani nkhuku yotsalayo ndikuigwiritsa ntchito ma tacos, supu, kapena ngati saladi yodyera nkhomaliro tsiku lotsatira.

16. Gulu kuphika

Kuphika pamitengo ndipamene mumakonzekera zakudya zambiri kuti mugwiritse ntchito m'njira zosiyanasiyana sabata yonseyi. Njirayi ndi yofunika kwambiri ngati mulibe nthawi yambiri yocheza sabata.

Yesani kuphika gulu lalikulu la quinoa kapena mpunga ndikukazinga thireyi yayikulu yamasamba, tofu, kapena nyama koyambirira kwa sabata kuti mugwiritse ntchito masaladi, ma fries, ma scrambles, kapena mbale zambewu.

Muthanso kupanga mtanda wa nkhuku, tuna, kapena saladi ya chickpea kuti mugwiritse ntchito masangweji, kudya ndi ophwanya, kapena kuwonjezera masaladi.

17. Gwiritsani ntchito mufiriji

Kuphika zakudya kapena zakudya zina m'magulu akulu ndikuziwumitsa pambuyo pake ndi njira yabwino yopulumutsira nthawi, kuchepetsa zinyalala, ndikuwongolera bajeti yanu yazakudya - zonse nthawi imodzi.

Mutha kugwiritsa ntchito njirayi pazinthu zosavuta monga msuzi, mkate watsopano, ndi msuzi wa phwetekere, kapena chakudya chonse, monga lasagna, supu, enchiladas, ndi burritos ya kadzutsa.

18. Idyani chakudya chanu

Kudya chakudya chanu musanadye chakudya ndi njira yabwino kwambiri yokonzera chakudya, makamaka ngati mukuyesera kudya chakudya china.

Njirayi ndi yotchuka pakati pa othamanga komanso okonda masewera olimbitsa thupi omwe amayang'anitsitsa kudya kwawo ma calories ndi michere. Imeneyi ndi njira yabwino yolimbikitsira kuchepa kwa thupi kapena kungofika patsogolo mukamasowa nthawi.

Kuti mugwiritse ntchito njirayi, konzani chakudya chachikulu chomwe chili ndi ma 4-6 servings. Gawo lililonse limatumikira mu chidebe chilichonse ndikuwasungira mufiriji kapena mufiriji. Mukakonzeka, ingotenthetsani ndi kudya.

19.Sambani ndi kukonzekera zipatso ndi ndiwo zamasamba nthawi yomweyo

Ngati cholinga chanu ndi kudya zipatso ndi ndiwo zamasamba zatsopano, yesetsani kutsuka ndikuzikonzekera mukangofika kunyumba kuchokera kumsika wa mlimi kapena golosale.

Ngati mutsegula firiji yanu kuti mupeze saladi ya zipatso yomwe yangokonzedwa kumene kapena karoti ndi timitengo ta udzu winawake wokonzeka kudya, mumatha kufikira zinthuzo mukakhala ndi njala.

Kuyembekezera kuti mudzamva njala ndikudzipangira nokha zosankha zabwino komanso zosavuta kumakupangitsani kukhala kosavuta kupewa kufikira thumba la tchipisi kapena ma cookie chifukwa ndi achangu komanso osavuta.

20. Konzekerani mwanzeru, osati molimba

Musaope kuvomereza kufunika kodula ngodya.

Ngati simukutha kudula masamba kapena mulibe nthawi yophika ndikuphikiranipo chakudya chanu, mwina pali zina zomwe mungakonze m'sitolo yanu.

Zipatso ndi ndiwo zamasamba zisanadulidwe kapena chakudya chokonzedwa nthawi zambiri chimakhala chokwera mtengo, koma ngati chinthu chofunikira ndichofunika kuti muchepetse nkhawa m'moyo wanu kapena kuti muzidya masamba ambiri, zitha kukhala zabwino.

Kumbukirani, sikuti kukonzekera kwa aliyense kudya ndi kukonzekera kumawoneka chimodzimodzi. Kukhala ndi nzeru yodziwa nthawi yomwe muyenera kuchepa ndikuwongolera magwiridwe antchito kumatha kukuthandizani kuti mukwaniritse zolinga zanu nthawi yayitali.

21. Gwiritsani ntchito kuphika kwanu pang'onopang'ono

Ophika pang'onopang'ono komanso opanikizika atha kupulumutsa moyo pokonzekera chakudya, makamaka ngati mulibe nthawi yoimirira pamwamba pa chitofu.

Zida izi zimapatsa ufulu wambiri komanso kuphika manja, kotero mutha kudya chakudya mukamaliza ntchito zina nthawi yomweyo.

22. Sinthani menyu yanu

Ndikosavuta kukakamira pakudya pang'ono ndikudya zakudya zomwezo tsiku ndi tsiku.

Pomwepo, chakudya chanu chimatha kukhala chotopetsa ndipo chimapangitsa kuti mukhale ndi chidwi chophikira. Choyipa chachikulu, kusowa kwa kusiyanasiyana kungapangitse kuchepa kwa michere ().

Pofuna kupewa izi, yesetsani kuphika zakudya zatsopano kapena chakudya pafupipafupi.

Ngati nthawi zonse mumasankha mpunga wofiirira, yesetsani kusinthanitsa ndi quinoa kapena balere. Ngati mumadya broccoli nthawi zonse, kolifulawa m'malo mwake, katsitsumzukwa, kapena romanesco kuti musinthe.

Muthanso kuganizira zololeza nyengo kuti musinthe menyu anu. Kudya zipatso ndi ndiwo zamasamba zomwe zili m'nyengo kumakuthandizani kuti musinthe zakudya zosiyanasiyana ndikusunga ndalama nthawi yomweyo.

23. Kupangitsa kukhala kosangalatsa

Mwinanso mumamatira ku chizolowezi chanu chatsopano chokonzekera chakudya ngati ndichinthu chomwe mumakonda kuchita. M'malo moganiza ngati china chomwe muyenera kuchita, yesetsani kusinthanso m'maganizo mwanu ngati njira yodziyang'anira.

Ngati ndinu wophika pakhomo, ganizirani zopangira chakudya kukhala banja. Lolani kuti banja lanu likuthandizireni kudula masamba kapena mtanda kuphika msuzi wa sabata ikubwerayi, chifukwa chake izi zimakhala nthawi yabwino yogwirira limodzi m'malo mongogwira ntchito ina.

Ngati mumakonda kukonzekereratu, perekani nyimbo zomwe mumakonda, podcast, kapena audiobook pomwe mukuchita. Pasanapite nthawi, zikhoza kukhala zomwe mukuyembekezera.

Mfundo yofunika

Kukonzekera chakudya ndi kukonzekera ndi njira yabwino yopangira zakudya zabwino ndikupulumutsa nthawi ndi ndalama.

Ngakhale zitha kuwoneka ngati zopweteka poyamba, pali njira zingapo zomwe mungagwiritse ntchito kuti mukhale ndi chizolowezi chokonzekera chakudya chomwe chimagwira ntchito pamoyo wanu wapadera.

Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse