9 Yosavuta - Ndi Yokoma - Njira Zochepetsera Zinyalala Zanu Zakudya, Malinga Ndi Mkulu Wazophika

Zamkati

• 1. Sinthani Momwe Mumaganizira Patsiku la "Kutha Ntchito"
• 2. Sungani Mkate Wanu Mufiriji
• 3. Patsani Lettuce wa Wilted Moyo Wachiwiri
• 4. Ganizirani Zakudya M'magulu
• 5. Pangani Bokosi la "Idyani Ine Choyamba".
• 6. Sungani Thumba Lamasheya ndi Thumba La Smoothie mufiriji Yanu
• 7. Ziwombankhanga Zowotchera Pafupifupi Zowonongeka
• 8. Musaope Kudya Masamba ndi Mapesi
• 9. Pezani Njira Zogwiritsa Ntchito Zotsalira
• Onaninso za

Ngakhale karoti iliyonse yosadyedwa, sangweji, ndi chidutswa cha nkhuku zomwe mumataya zinyalala sizikuwoneka, zikufota mumphika wanu wazinyalala ndipo pomalizira pake zikawonongeka, siziyenera kukhala zosazindikira. Cholinga chake: Kuwononga zakudya kumatha kukhala ndi zotulukapo zazikulu zachilengedwe komanso chikwama chanu.

Pazinyalala zonse zomwe zimapangidwa tsiku lililonse, chakudya ndiye chomwe chimathandizira kwambiri ponyamula zinyalala. Mu 2017 mokha, pafupifupi matani 41 miliyoni a zinyalala za chakudya zidapangidwa ku US, malinga ndi Environmental Protection Agency. Zitha kuwoneka ngati palibe biggie kukhala ndi zipatso, masamba, nyama, ndi piramidi yotsala yazakudya ikuwola pamalo otaya, koma ndikuwola m'malo otayirako, zinyalala zazakudyazi zimatulutsa methane, mpweya wowonjezera kutentha womwe umakhudza kutentha kwa dziko komwe 25 nthawi zambiri kuposa mpweya woipa, malinga ndi EPA. Ndipo ku U.S. (FYI, ulimi ndi mafakitale achilengedwe ndi gasi wamafuta ndizoyambitsa zazikulu kwambiri zamagetsi ku US)

Kupangira manyenyedwe a chakudya chanu ndi njira imodzi yothandiza kwambiri yochepetsera mpweya wa methane, chifukwa chakudya chomwe chikuwonongeka mu kabokosi ka kompositi chikhala ndi mpweya, motero tizilombo tating'onoting'ono tomwe timapanga methane samagwira ntchito ngati momwe angakhalire pompopompo . Koma ngati kuchita zimenezi n’koopsa kwambiri, ngakhale kuchepetsa zinyalala za chakudya kuchokera pamene mukupita kungathandize kuchepetsa malo amene mukukhalamo. (Zokhudzana: Ndidayesa Kupanga Ziro Zowonongeka Kwa Sabata Imodzi Kuti Ndiwone Momwe Kukhala Wokhazikika Kuli Kovuta)

Osanenapo, kutaya chakudya chodyedwa bwino m'zinyalala ndikungotsanulira ndalama kukhetsa. Chaka chilichonse, mabanja aku America amataya pafupifupi kotala limodzi la chakudya ndi zakumwa zomwe amagula, zomwe zimakhala pafupifupi $ 2,275 pabanja wamba la anayi, malinga ndi NRDC. "Zili ngati kupita ku sitolo ndikungosiya imodzi mwa matumba anu anayi ogulitsira m'mbali mwa msewu nthawi zonse," akutero a Margaret Li, omwe ndiogwirizira ku malo odyera ku Boston Mei Mei, wolemba nawo Chakudya Chachi China Chodabwitsa (Gulani, $ 25, amazon.com), ndi theka la alongo awiriwa kuseri kwa Food Waste Feast, blog yoperekedwa kuti igawane malangizo aukadaulo ochepetsa kuwononga chakudya ndikuphika chakudya ndi chakudya chomwe muli nacho.

Mliri wa COVID-19 wapangitsa kuti njira yochepetsera kuwonongera chakudya ndikugwiritsanso ntchito zidutswa za chakudya kukhala zamphamvu kwambiri, popeza anthu amafunafuna njira zosavuta zochepetsera maulendo opita kugolosale ndikuwonjezera bajeti zawo, atero Li. "Ndichinthu chomwe ndimaganiza kuti chimakhala chofunikira nthawi zonse, koma ndichofunika kwambiri pakadali pano," akutero. Ikhoza kusintha miyoyo ya anthu ngakhale pang'ono chabe.

Mwamwayi, kuchepetsa zinyalala za chakudya sikufuna kukweza njira yonse yophikira ndi kudya. Kuti muyambe kuchepetsa kuwononga chilengedwe ndikusunga ndalama, ikani malangizo a Li opezeka komanso okoma.

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1. Sinthani Momwe Mumaganizira Patsiku la "Kutha Ntchito"

Kutaya chakudya mu zinyalala tsiku lomwe lidzafika tsiku "logulitsidwa" kumawoneka ngati koyenera - komanso kotetezeka - kusunthika, koma tsiku losindikizidwa pakhomolo likhoza kukhala likukuyendetsani. "Zambiri mwamasiku amenewo ndi lingaliro lochokera kwa omwe amapanga likakhala pamtundu wake wapamwamba," akutero Li. "Izi sizitanthauza kuti ndikosavomerezeka kudya pambuyo pa tsiku linalake." USDA ikuvomereza kuti: "Zabwino kwambiri zikagwiritsidwa ntchito ndi," "kugulitsa ndi," ndi "kugwiritsidwa ntchito ndi" masiku sizikugwirizana ndi chitetezo - zimangosonyeza kukoma kwapamwamba kapena mtundu - kotero chakudya chiyenera kukhala chabwino kudya tsiku litatha . (Dziwani: Chokhacho ndi mkaka wa ana, womwe umakhala ndi nthawi yomaliza.)

Nyama, nkhuku, dzira, ndi mkaka nthawi zambiri zimakhala ndi masiku owonetsedwa bwino; komabe, zinthu zosasunthika (monga: zakudya zamzitini ndi mabokosi) atha kukhala ndi "masiku olembedwa," omwe ali ndi zilembo ndi manambala omwe amatanthauza tsiku lomwe adalumikizidwa, ayi tsiku "labwino ngati litagwiritsidwa ntchito", malinga ndi USDA. TL; DR: Zakudya zambiri ndizABWINO kudya sabata kapena awiri pambuyo pa tsikulo, ndipo zinthu zopangira nyama monga mpunga zitha kukhala mpaka kalekale, bola ngati palibe chowoneka cholakwika ndi chakudyacho, atero Li. Kunena zowona, ingopatsani chakudyacho fungo - ngati likununkha, mwina ndi lokonzeka zinyalala (kapena kabokosi ka kompositi).

2. Sungani Mkate Wanu Mufiriji

Ngati simungathe kumaliza kuphika mkate usanakhale wamangamanga konse ndi ma spores, Li amalimbikitsa kudula mkatewo pakati ndikusunga hunk imodzi mufiriji. Mukangodya theka loyamba, yambani kudya magawo kuchokera pachimake chachisanu; ingozipikitsani mu toaster kwa mphindi zochepa kuti mubwezeretse kumalo ake abwino. Osati mumkhalidwe wa chidutswa cha toast? Gwiritsani ntchito zidutswa zachisanu kuti mupange mkate wa adyo wonyezimira, ma croutons opangira tokha, kapena zinyenyeswazi zatsopano za mkate, akutero. (Zogwirizana: Zimachitika Bwanji Mukadya Nkhungu?)

3. Patsani Lettuce wa Wilted Moyo Wachiwiri

Zikuwoneka kuti letesi imayenda moipa m'kuphethira kwa diso, ndipo anthu ambiri amaganiza kuti azidya pokhapokha ikakhala yatsopano, atero Li. M'malo motaya masamba anu ophwanyidwa mu zinyalala, alowetseni mumadzi osambira kuti muwakhumudwitse - kapena tulukani m'malo anu otonthoza ndikuwonjezera ku mbale zofunda. Chokonda cha Li: letesi wokazinga wa Garlicky, wowuziridwa ndi cholowa chake chaku China. “Ndi njira yabwino kwambiri yogwiritsira ntchito letesi, ndipo ndimadabwa nthawi zonse momwe zilili zabwino, "akutero.

Komabe, zingakhale zovuta kukulunga mutu wanu pamalingaliro ophika masamba angapo a romaine. Ndicho chifukwa chake Li amalimbikitsa kumamatira kugula arugula ndi sipinachi, masamba omwe amapezeka kwambiri mu mbale zophikidwa, kotero kuti muzitha kuzigwiritsa ntchito.

4. Ganizirani Zakudya M'magulu

Ngati mwanjira ina mwapeza kuti muli ndi mapaundi ndi mapaundi a kaloti zosaphika ndipo simukudziwa momwe mungagwiritsire ntchito, ganizirani zamasamba ena omwe ali. Kaloti, ndi ma veggie olimba, kotero mutha kuwathira chimodzimodzi ndi mbatata, sikwashi yozizira, kapena beets, kaya ndi msuzi kapena gawo losenda la mkate wa m'busa. Ngati muli ndi masamba obiriwira m'manja mwanu, onjezerani mbale zomwe mungagwiritse ntchito kale kapena Swiss chard, monga pesto, quiche, kapena quesadillas. Muli ndi biringanya? Gwiritsani ntchito ngati zukini kapena sikwashi yachikasu mu galette. "Ngati mumaganizira za zinthu m'magulu, ndiye kuti simungamve ngati," Izi sizachilendo ndipo sindikudziwa choti ndichite nazo. Ndizisiya mpaka zitachita nkhungu kenako ndingozitaya,’” akutero Li.

5. Pangani Bokosi la "Idyani Ine Choyamba".

Njira yosavuta yopangira zakudya zambiri ndikutchera mandimu kapena anyezi watsopano, osazindikira kuti muli ndi theka logwiritsidwa ntchito kumbuyo kwa furiji. Yankho la Li: Pangani bokosi "Idyani Choyamba" lomwe liri molunjika pamzere wanu wamasomphenya mukatsegula furiji. Ikani ma clove owonjezera a adyo, magawo a maapulo otsala pa kadzutsa, ndi phwetekere wodyedwa theka mu bin ndipo khalani ndi chizolowezi choyamba kuyang'ana zosakaniza pamenepo.

6. Sungani Thumba Lamasheya ndi Thumba La Smoothie mufiriji Yanu

Kompositi si njira yokhayo yomwe mungagwiritsire ntchito zidutswa za chakudya. Kungoyika matumba awiri oti agwiritsiranso ntchito mafuta (Gulani, $ 15, amazon.com) mufiriji itha kukuthandizani kuti muchepetse zakudya zanu, atero a Li. Mukamakonzekera, kuphika, ndi kudya, sungani zonse kuchokera ku masamba a karoti ndi anyezi kumapeto kwa mafupa a nkhuku ndi tsabola m'matumba amodzi. Ikadzaza, ikani zonse mumphika wamadzi, bweretsani kwa chithupsa, kenako mpaka simmer, ndipo voilà, muli ndi katundu waulere wa supu ndi mphodza, akutero. (Ingosungani zakudya zochokera ku banja la Brassica, monga kabichi, Brussels sprouts, broccoli, ndi kolifulawa, kuchokera m'gulu lanu, chifukwa zingapangitse kuti zikhale zowawa). ndi nthochi zofiirira, ndipo nthawi iliyonse yomwe chilakolako chikugwera, muli ndi zonse zomwe mungafune kuti mukhale ndi smoothie wokoma, akutero.

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7. Ziwombankhanga Zowotchera Pafupifupi Zowonongeka

Matimati anu a chitumbuwa, tsabola, kapena ndiwo zamasamba zikuwoneka zoyipa kwambiri, kudula malo odetsedwa ndikudya zosaphika ngati gawo la mbale yabwino ndizovomerezeka. Koma ngati mukufuna kuwapatsa moyo watsopano, thirani zonse mu mafuta a azitona ndi mchere ndi kuziwotcha, zomwe zingawathandize kukhalitsa kwa masiku angapo ndikupatsanso chakudya chosavuta mukaphatikiza ndi mpunga kapena dzira lokazinga, akutero Li. . "Chilichonse chomwe chaphika chizikhala chodyera kwambiri kuposa china chomwe chimafuna kugwira ntchito," akutero. Bonasi: Ngati mungasinthe izi kukhala chizolowezi sabata iliyonse, mulowanso poyambira kutsuka firiji yanu pafupipafupi. Tisangalale kuti tisadzapezenso mutu wa broccoli wa miyezi itatu kumbuyo kwa kabati ya crisper. (Zokhudzana: Momwe Mungayeretsere Khitchini Yanu Mozama ndi *Kwenikweni* Kupha majeremusi)

8. Musaope Kudya Masamba ndi Mapesi

Zotsatira zake, masamba a kolifulawa, nsonga za karoti, masamba a beet, masamba a mpiru, ndi mapesi a broccoli omwe mumataya nthawi zambiri amadya - ndipo amakoma akaphikidwa bwino, akutero Li. Kale zimayambira zimagwira ntchito mwachangu, ingozisiyanitsani ndi masamba ndikuphika kwa mphindi pafupifupi zisanu musanawonjezere masambawo kuti veggie yonse ikhale yofewa komanso yosangalatsa, akutero. Momwemonso, mapesi a broccoli atha kukhala ovuta pang'ono, koma kuwasenda kuwulula kukoma, kukoma kwa mtedza mkati. Onjezani zidutswa izi ku msuzi wanu wa broccoli cheddar, ndipo muchepetsa zinyalala zanu zopanda khama.

9. Pezani Njira Zogwiritsa Ntchito Zotsalira

Munthu amatha kudya nkhuku yofanana ya rotisserie pazakudya zambiri motsatizana, chifukwa chake Li amalimbikitsa kubwezanso zotsala zanu pazakudya zina. Ikani nkhuku yanu yovunda ndi nkhuku zouma, ziikeni mumtengo wa chitumbuwa, kuphimba ndi kutumphuka kwina, ndikuzisandutsa nkhuku. "Muli ndi chakudya chamadzulo chatsopano chomwe chimakoma kwambiri ndipo ndichosangalatsa m'njira yomwe zotsalazo sizingakhalepo."

Njira ina, yopangira nzeru zambiri: Ikani zotsalira zanu zonse, kaya ndi nyama yankhumba yokazinga kuchokera ku Chinese chomwe mutenge kapena carne asada kuchokera ku malo odyera aku Mexico omwe ali mumsewu, pamwamba pa pizza. Zikumveka pang'ono kunjaku, koma sizambiri zomwe zingasokonezeke mukakhala ndi chakudya chambiri chokoma komanso tchizi chamchere, akutero Li. Komanso, aikeni mu burrito kapena tchizi wokazinga - palibe mayankho olakwika apa.

Ndipo ndicho chimodzi mwazinthu zofunika kwambiri kuti muchepetse kutaya zakudya zanu. "Ndikuganiza kuti chimodzi mwazinthu zowononga chakudya sichikugwirizana ndi malingaliro enieni kapena momwe mbale iyenera kuwoneka," akutero Li.“Ngati mukuganiza kuti zidzakhala bwino, pitani nazo. Ndimayesetsa kuti ndisamangokhalira kutsatira malamulo ophika chifukwa ndikofunikira kudya chakudya chomwe mumakonda ndikugwiritsa ntchito china kuposa kukhala ndi lingaliro la wina momwe chakudya chikuyenera kukhalira. "

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