Njira 20 Zosavuta Zochepetsera Zakudya Zanu

Zamkati

• 1. Gulani Anzeru
• 2. Sungani Zakudya Moyenera
• 3. Phunzirani Kusunga
• 4. Musakhale Wangwiro
• 5. Sungani Fridge Yanu Yopanda Zinthu
• 6. Sungani Zotsalira
• 7. Idyani Khungu
• 8. Idyani Yolk
• 9. Khalani Opulumutsa Mbewu
• 10. Sakanizani
• 11. Pangani Zogulitsa Zokha
• 12. Pemphani Madzi Anu
• 13. Sungani Kukula Kwanu Kutumikira
• 14. Khalani Ochezeka Ndi Freezer Yanu
• 15. Mvetsetsani Madeti Omalizira
• 16. Kompositi Ngati Mungathe
• 17. Tengani Chakudya Chanu
• 18. Osataya Mabwalo
• 19. Khalani Opanga Khitchini
• 20. Dzichepetseni Nokha
• Mfundo Yofunika Kwambiri
• Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match

Kuwononga chakudya ndi vuto lalikulu kuposa momwe anthu ambiri amazindikira.

M'malo mwake, pafupifupi gawo limodzi mwa magawo atatu a chakudya chonse chomwe chimapangidwa padziko lapansi chimatayidwa kapena kuwonongedwa pazifukwa zosiyanasiyana. Izi zikufanana ndi matani pafupifupi 1.3 biliyoni chaka chilichonse (1).

N'zosadabwitsa kuti mayiko otukuka ngati United States amawononga chakudya chochuluka kuposa mayiko omwe akutukuka kumene. Mu 2010, anthu wamba aku America adapanga pafupifupi makilogalamu 99 a zinyalala zodyera, malinga ndi US Environmental Protection Agency (EPA) (2).

Ngakhale simukuganiza kuti kutaya chakudya kumakukhudzani, ganiziraninso.

Kutaya chakudya chodya sikungowononga ndalama. Chakudya chotayidwa chimatumizidwa kumalo otayikira pansi, komwe chimavunda ndikupanga mpweya wa methane, womwe ndi mpweya wachiwiri wofala kwambiri wowonjezera kutentha. Mwanjira ina, kutaya chakudya chanu kumathandizira pakusintha kwanyengo.

Imawononga madzi ochuluka, nawonso. Malinga ndi World Resources Institute, 24% mwa madzi onse omwe amagwiritsidwa ntchito paulimi amatayika chifukwa cha zinyalala za chakudya chaka chilichonse. Ameneyo ndi magaloni 45 trilioni (pafupifupi malita 170 trilioni).

Ngakhale manambalawa angawoneke kukhala ochulukirapo, mutha kuthandiza kuchepetsa chizolowezi chotsatachi potsatira malangizo osavuta munkhaniyi. Chaching'ono chilichonse chimathandiza.

1. Gulani Anzeru

Anthu ambiri amakonda kugula chakudya chochuluka kuposa momwe amafunira.

Ngakhale kugula zochuluka kungakhale kosavuta, kafukufuku wasonyeza kuti njira yogulitsayi imabweretsa kuwononga zakudya zambiri (3).

Pofuna kupewa kugula chakudya chochuluka kuposa momwe mukufunira, pitani pafupipafupi ku golosale masiku angapo osapitako m'malo moyenda kokagula zinthu zambiri kamodzi pamlungu.

Onetsetsani kuti mwagwiritsa ntchito chakudya chonse chomwe mudagula paulendo womaliza wopita kumsika musanagule zambiri.

Kuphatikiza apo, yesani kupanga mndandanda wazinthu zomwe muyenera kugula ndikutsatira pamndandandawo. Izi zikuthandizani kuti muchepetse kugula mwachangu komanso kuchepetsa zinyalala za chakudya.

2. Sungani Zakudya Moyenera

Kusungira kosayenera kumabweretsa zinyalala zambiri.

Malinga ndi Natural Resource Defense Council, pafupifupi magawo awiri mwa atatu mwa zinyalala zapakhomo ku United Kingdom zimachitika chifukwa chakuwonongeka kwa chakudya (4).

Anthu ambiri sadziwa momwe angasungire zipatso ndi ndiwo zamasamba, zomwe zingayambitse kucha msanga ndipo, pamapeto pake, zipatso zowola.

Mwachitsanzo, mbatata, tomato, adyo, nkhaka ndi anyezi sayenera kukhala mufiriji. Zinthu izi ziyenera kusungidwa kutentha.

Kulekanitsa zakudya zomwe zimatulutsa mpweya wochuluka wa ethylene kuchokera ku zomwe siziri njira ina yabwino yochepetsera kuwonongeka kwa chakudya. Ethylene amalimbikitsa kucha mu zakudya ndipo zitha kubweretsa kuwonongeka.

Zakudya zomwe zimatulutsa mpweya wa ethylene mukamakhwima ndi monga:

• Nthochi
• Zolemba
• Tomato
• Ma Cantaloupes
• Amapichesi
• Mapeyala
• Anyezi wobiriwira

Sungani zakudya izi kutali ndi zokolola za ethylene monga mbatata, maapulo, masamba obiriwira, zipatso ndi tsabola kuti zisawonongeke msanga.

3. Phunzirani Kusunga

Ngakhale mungaganize kuti kuthira ndi kuwaza ndi mafashoni atsopano, njira zotetezera chakudya monga izi zakhala zikugwiritsidwa ntchito kwazaka zambiri.

Kusankha, mtundu wa njira yosungira pogwiritsa ntchito brine kapena viniga, mwina udagwiritsidwa ntchito kale ngati 2400 BC (5).

Kujambula, kuyanika, kumalongeza, kuthira mafuta, kuzizira ndi kuchiritsa ndi njira zonse zomwe mungagwiritse ntchito kuti chakudya chikhale motalika, potero muchepetse zinyalala.

Sikuti njira izi zimangochepetsa mpweya wanu, komanso zimakusungirani ndalama. Kuphatikiza apo, njira zambiri zotetezera ndizosavuta ndipo zimatha kukhala zosangalatsa.

Mwachitsanzo, kuthira maapulo okhwima ochulukirapo ndikuwasandutsa maapulosi, kapena kuthira kaloti watsopano pamsika kukupatsirani chakudya chokoma komanso chokhalitsa chomwe ngakhale ana angasangalale nacho.

4. Musakhale Wangwiro

Kodi mumadziwa kuti kufunafuna ndalama mumtengo wa maapulo mpaka mutapeza wowoneka bwino kwambiri kumathandizira kuwononga chakudya?

Ngakhale chimakhala chofanana pakulawa ndi zakudya, zipatso ndi ndiwo zamasamba zotchedwa "zoipa" zimaperekedwa chifukwa cha zokolola zomwe zimakondweretsa maso.

Kufuna kwa zipatso zopanda pake ndi ndiwo zamasamba kwapangitsa kuti azigula zazikulu kuti azigula zokolola zabwino zokha kuchokera kwa alimi. Izi zimabweretsa matani a zakudya zabwino zomwe zingawonongeke.

Ndi nkhani yayikulu kwambiri kwakuti maunyolo akuluakulu ogulitsa monga Walmart ndi Whole Foods ayamba kupereka zipatso ndi ndiwo zamasamba "zoyipa" pochotsa pofuna kuchepetsa zinyalala.

Chitani gawo lanu posankha zokolola pang'ono pamagolosale, kapena zabwinopo, kuchokera kwa mlimi.

5. Sungani Fridge Yanu Yopanda Zinthu

Mwinamwake mwamvapo mawu akuti, "osawoneka, osaganizira." Izi zimakhala zowona makamaka pankhani ya chakudya.

Ngakhale kukhala ndi furiji yodzaza bwino kungakhale chinthu chabwino, furiji yodzaza mopitilira muyeso imatha kukhala yoyipa ikafika pazakudya.

Thandizani kupewa kuwonongera chakudya posunga furiji yanu mwadongosolo kuti muwone bwino zakudya ndikudziwa pomwe zidagulidwa.

Njira yabwino yosungira firiji yanu ndikugwiritsa ntchito njira ya FIFO, yomwe imayimira "woyamba, woyamba kutuluka."

Mwachitsanzo, mukamagula katoni watsopano wa zipatso, ikani phukusi latsopano kumbuyo kwa lakale. Izi zimathandiza kuti chakudya chakale chizigwiritsidwa ntchito, osati kuwononga.

6. Sungani Zotsalira

Zotsalira sizongokhala tchuthi zokha.

Ngakhale anthu ambiri amapulumutsa chakudya chochuluka kuchokera kuzakudya zazikulu, nthawi zambiri amaiwalika mufiriji, kenako nkuziponyera zikavuta.

Kusunga zotsalira mu chidebe chowonekera bwino chagalasi, m'malo mwa chidebe chowoneka bwino, kumathandizira kuti musayiwale chakudyacho.

Ngati mungaphike kwambiri ndipo mumakhala ndi zotsalira, sankhani tsiku loti mugwiritse ntchito chilichonse chomwe mwapeza mufiriji. Ndi njira yabwino yopewera kutaya chakudya.

Kuphatikiza apo, zimakupulumutsirani nthawi ndi ndalama.

7. Idyani Khungu

Anthu nthawi zambiri amachotsa zikopa za zipatso, nyama zam'mimba ndi nkhuku pokonzekera chakudya.

Izi ndi zamanyazi, chifukwa michere yambiri imapezeka kunja kwa zokolola komanso khungu la nkhuku. Mwachitsanzo, zikopa za apulo zimakhala ndi michere yambiri, mavitamini, mchere komanso ma antioxidants.

M'malo mwake, ofufuza apeza gulu la mankhwala omwe amapezeka m'matumba a apulo otchedwa triterpenoids. Amakhala ngati antioxidants m'thupi ndipo amatha kuthana ndi khansa (, 7).

Khungu la nkhuku limadzaza ndi michere, kuphatikiza vitamini A, B mavitamini, mapuloteni ndi mafuta athanzi (8).

Kuphatikiza apo, khungu la nkhuku ndi gwero lodabwitsa la antioxidant selenium, yomwe imathandiza kuthana ndi kutupa mthupi ().

Izi sizimangokhala pakhungu la nkhuku ndi apulo. Magawo akunja a mbatata, kaloti, nkhaka, mango, ma kiwis ndi biringanya nawonso amadya komanso amakhala ndi thanzi.

Sikuti kudya khungu kumangokhala kokoma, ndizochuma komanso kumachepetsa kuwonongeka kwa chakudya.

8. Idyani Yolk

Ngakhale anthu ambiri akuchoka pachikhalidwe chodziwika bwino chodyera mafuta ochepa, ambiri amapewa mazira a dzira, kusankha ma omelets oyera ndi mazira azungu m'malo mwake.

Kupewa mazira a dzira makamaka kumachokera ku mantha kuti amachulukitsa mafuta m'thupi. Anthu ambiri amaganiza kuti kudya zakudya zokhala ndi mafuta ambiri, monga mazira, kumakhudza kwambiri mafuta m'thupi.

Komabe, kafukufuku wasonyeza kuti mwa anthu ambiri, cholesterol yodyera imangokhala ndi gawo lochepa pama cholesterol (, 11).

Chiwindi chanu chimapangitsa cholesterol yambiri yomwe mumafunikira ndipo thupi lanu limayendetsa bwino magazi. Mukamadya zakudya zomwe zili ndi mafuta ambiri, chiwindi chanu chimangodzaza ndi kutulutsa pang'ono.

M'malo mwake, umboni ukuwonetsa kuti anthu ambiri, ngakhale omwe ali ndi cholesterol yambiri, amatha kusangalala ndi mazira opanda chiopsezo ().

Kuphatikiza apo, mazira a dzira amadzaza ndi michere, kuphatikiza mapuloteni, vitamini A, chitsulo, selenium ndi mavitamini a B (13).

Ngati simukukonda kokha kukoma kapena kapangidwe ka mazira a dzira, mutha kuwonjezeranso ku maphikidwe ena kuti mubise kukoma. Muthanso kugwiritsa ntchito yolks ngati chigoba chotsitsimula.

9. Khalani Opulumutsa Mbewu

Kuchokera pa mapaundi 1.3 biliyoni a maungu omwe amapangidwa ku United States chaka chilichonse, ambiri amangotayidwa.

Ngakhale kusema maungu kumatha kukhala kosangalatsa banja lonse, pali njira zochepetsera zinyalala zomwe zimadza ndi ntchitoyi.

Kupatula kugwiritsa ntchito mnofu wokoma wa maungu anu mumaphikidwe ndi kuphika, njira yabwino yochepetsera zinyalala ndikupulumutsa mbewu. M'malo mwake, nthanga za dzungu ndizokoma komanso zodzaza ndi michere.

Amakhala ndi magnesium yambiri, mchere womwe ndi wofunikira pamtima ndi thanzi lamagazi ndipo umathandizira kuchepetsa kuthamanga kwa magazi ndi kuchuluka kwa shuga wamagazi (14, 15).

Kuti mupulumutse mbewu zamatungu, ingosambani ndi kuumitsa nyembazo, ndikuziponya ndi maolivi pang'ono ndi mchere ndikuwapaka mu uvuni.

Mbeu za acorn ndi butternut squash zitha kukonzedwa chimodzimodzi.

10. Sakanizani

Kuphatikiza smoothie yodzaza ndi michere ndi njira yabwino kwambiri yochepetsera chakudya.

Ngakhale zimayambira, kutha ndi zipatso za zokolola sizingakhale zosangalatsa pamtundu wawo wonse, kuwonjezera pa smoothie ndi njira yopezera zabwino zawo zambiri.

Mitengo ya masamba ngati kale ndi chard ili ndi fiber ndi michere, kuwapangitsa kukhala owonjezera kuwonjezera pa ma smoothies. Nsonga za beets, strawberries ndi kaloti zimapangitsanso zowonjezera.

Zinthu zina zomwe zingatayidwe zitha kuponyedwanso muzakudya zopatsa thanzi, kuphatikiza zipatso za masamba ndi ndiwo zamasamba, zitsamba zopota, nthochi zodutsa kwambiri ndi mapesi a broccoli odulidwa.

11. Pangani Zogulitsa Zokha

Kukwapula nyumba ndi njira yosavuta yogwiritsira ntchito chakudya chochuluka.

Sungani zinyenyeswazi za masamba monga nsonga, mapesi, zikopa ndi zina zilizonse zotsala ndi mafuta kapena batala, kenako onjezerani madzi ndikuzisiya kuti zizimira msuzi wonunkhira wa masamba.

Zamasamba si zidutswa zokha zomwe zingasandulike mtundu wamafuta.

M'malo molola nyama yankhuku kapena mafupa a nyama otsala pa chakudya chamadzulo kuti awonongeke, simmer ndi veggies, zitsamba ndi madzi kuti mupange zokometsera zomwe zingapangitse manyazi ogulidwa m'sitolo.

12. Pemphani Madzi Anu

Anthu ambiri samamwa madzi okwanira chifukwa chakuti sakonda kununkhira, kapena kusowa kwake.

Mwamwayi, mutha kupanga tastier wamadzi ndikuchepetsa kuwonongeka kwa zakudya zanu nthawi yomweyo.

Njira imodzi yosavuta yowonjezeretsa kumwa madzi ndikuti imvekere bwino. Gwiritsani ntchito zipatso kuchokera ku zipatso za citrus, maapulo ndi nkhaka kuti muwonjeze kapu yanu yamadzi kapena seltzer.

Zitsamba zosungunuka ndi nsonga za mabulosi zimathandizanso pakuwonjezera botolo lanu lamadzi.

Mukamaliza madzi anu, ponyani zipatso kapena zitsamba zotsalira mu smoothie kuti mulimbikitse zero.

13. Sungani Kukula Kwanu Kutumikira

Kudya kwambiri ndi vuto kwa anthu ambiri.

Kuonetsetsa kuti kukula kwa magawo anu kumakhala m'malo abwino sikungokuthandizani kuti muchepetse thupi, komanso kumachepetsa kuwononga chakudya.

Ngakhale simungaganizire kawiri zakudya chakudya chotsalira m'mbale yanu, kumbukirani kuti zinyalala zakudya zimakhudza chilengedwe.

Kukumbukira kwambiri momwe muli ndi njala komanso kuwongolera magawo ndi njira zabwino zochepetsera kuwononga chakudya.

14. Khalani Ochezeka Ndi Freezer Yanu

Chakudya chozizira kwambiri ndi njira imodzi yosavuta yosungira, ndipo mitundu ya chakudya chomwe chimazizira kwambiri sichitha.

Mwachitsanzo, masamba omwe ndi ofewa kwambiri kuti agwiritsidwe ntchito mu saladi omwe mumawakonda atha kuyikidwa m'matumba otetezedwa ndi freezer kapena zotengera ndipo adzagwiritsidwa ntchito pambuyo pake mu smoothies ndi maphikidwe ena.

Zitsamba zochulukirapo zimatha kuphatikizidwa ndi mafuta a maolivi ndi adyo wodulidwa, kenako nkumaundana m'matayala a ayisi kuti azitha kuwonjezera pazakudya ndi mbale zina.

Mutha kuzizira zakudya zotsalira, zokolola zochulukirapo kuchokera pamafamu omwe mumawakonda, komanso chakudya chochuluka monga msuzi ndi chilis. Ndi njira yabwino kwambiri yotsimikizira kuti nthawi zonse mumakhala ndi chakudya chopatsa thanzi.

15. Mvetsetsani Madeti Omalizira

"Kugulitsa ndi" ndi "kutha ntchito" ndi awiri mwa mawu ambiri osokoneza omwe makampani amagwiritsa ntchito pazolemba za chakudya kuti awadziwitse ogula zinthu zikavuta.

Vuto ndiloti, boma la US silimayendetsa izi (16).

M'malo mwake, ntchitoyi nthawi zambiri imasiyidwa kwa omwe amapanga chakudya kuti adziwe tsiku lomwe akuganiza kuti chinthu chomwe chingawonongeke kwambiri ndi. Chowonadi ndi chakuti, zakudya zambiri zomwe zadutsa tsiku lomaliza ndizotetezeka kudya.

"Gulitsani ndi" amagwiritsidwa ntchito podziwitsa ogulitsa nthawi yomwe mankhwala ayenera kugulitsidwa kapena kuchotsedwa m'mashelufu. "Best by" ndi tsiku loti ogula agwiritse ntchito malonda awo mwa.

Awa mwa mawuwa samatanthauza kuti mankhwalawa ndi osavomerezeka kudya pambuyo pa tsiku lomwe wapatsidwa.

Ngakhale ambiri mwa malembowa ndiosokoneza, "kugwiritsa ntchito" ndiye njira yabwino kwambiri kutsatira. Mawuwa amatanthauza kuti chakudyacho sichingakhale chopambana kuposa tsiku lomwe lalembedwa (17).

Gulu likuyenda tsopano kuti apange makina olembetsera chakudya kumapeto kwa ogula. Pakadali pano, gwiritsani ntchito mwanzeru posankha ngati chakudya chomwe chatsala pang'ono kuwonongedwa ndi choyenera kudya.

16. Kompositi Ngati Mungathe

Kuphatikizira chakudya chotsala ndi njira yothandiza kugwiritsanso ntchito zotsalira zazakudya, ndikusandutsa zinyalala kukhala mphamvu yazomera.

Ngakhale kuti si onse omwe ali ndi malo ogwiritsira ntchito kompositi panja, pali mitundu yambiri yama kompositi yopangira kompositi yomwe imapangitsa kuti zizolowezizi zikhale zosavuta komanso zopezeka kwa aliyense, ngakhale omwe alibe malo ochepa.

Kompositi yakunja ingagwire bwino ntchito kwa munthu yemwe ali ndi dimba lalikulu, pomwe kompositi yabwino ndiyabwino kwa okhala m'mizinda okhala ndi zitsamba kapena minda yazitsamba yaying'ono.

17. Tengani Chakudya Chanu

Ngakhale kupita kokadya ndi anzanu akuntchito kapena kukadya chakudya ku malo odyera omwe mumawakonda kungakhale kosangalatsa, kulinso kotchipa ndipo kumathandizira kuwononga chakudya.

Njira yothandiza yopulumutsira ndalama ndikuchepetsa mpweya wanu ndikubweretsa nkhomaliro kuti izigwira nanu ntchito.

Ngati mumakonda kupanga zotsalira kuchokera ku chakudya chophika kunyumba, anyamuleni kuti mukhale ndi nkhomaliro yokhutiritsa komanso yathanzi tsiku lanu logwira ntchito.

Ngati mwamangiriridwa kwa nthawi m'mawa, yesetsani kuzizira zotsalira zanu muzitsulo zazing'ono. Mwanjira imeneyi, mudzakhala ndi chakudya cham'mawa choyambirira, chamtima wokonzeka kupita m'mawa uliwonse.

18. Osataya Mabwalo

Ngati simungadziwe kukonzekera tsiku lanu popanda kapu yotentha, mumakhala ndi khofi wambiri.

Chosangalatsa ndichakuti, zotsalira zomwe zimanyalanyazidwa nthawi zambiri zimagwiritsidwa ntchito zambiri.

Omwe ali ndi chala chachikulu chobiriwira akhoza kusangalala kudziwa kuti malo a khofi amapanga feteleza wabwino kwambiri pazomera. Malo ake ali ndi nayitrogeni, phosphorous ndi potaziyamu, omwe ndi michere yomwe zomera zimakhumba.

Malo a khofi amapanganso udzudzu wachilengedwe wabwino kwambiri.

M'malo mwake, kafukufuku wasonyeza kuti kukonkha malo amowa a khofi m'malo audzu kumalepheretsa udzudzu wa amayi kuikira mazira, kuchepetsa kuchuluka kwa tizilombo toyambitsa matendawa).

19. Khalani Opanga Khitchini

Chimodzi mwazinthu zabwino zophika chakudya chanu ndikuti mutha kusintha maphikidwe momwe mumakondera, kuwonjezera zonunkhira zatsopano ndi zosakaniza.

Kuphatikiza magawo azakudya zomwe sizimagwiritsidwa ntchito kawirikawiri ndi njira yabwino yoperekanso zotsalira mukamayesa kukhitchini.

Zimayambira ndi mapesi zimapangitsa zakudya zina kukhala zokometsera zokometsera komanso zophika, pomwe malekezero a adyo ndi anyezi amatha kubweretsa kukoma m'matangadza ndi msuzi.

Kupukuta pesto watsopano wopangidwa ndi mapesi a broccoli, tomato wofewa, sipinachi yopukutira kapena cilantro m'malo mwa basil yachikhalidwe ndi njira yowonjezeramo zokoma zomwe amakonda.

20. Dzichepetseni Nokha

Ngati mukufuna kupulumutsa ndalama popewa mankhwala omwe angakhale angozi omwe amapezeka muzinthu zina zosamalira khungu, yesani kukonzekera kukolopa kapena chigoba kunyumba.

Mapepala amadzaza ndi mafuta athanzi, ma antioxidants ndi vitamini E, zomwe zimawapangitsa kukhala owonjezera bwino pazovala zachilengedwe ().

Phatikizani peyala yopyola pang'ono ndi uchi pang'ono kuti muphatikize zapamwamba zomwe zingagwiritsidwe ntchito pankhope kapena tsitsi.

Kusakaniza malo a khofi omwe amagwiritsidwa ntchito ndi shuga pang'ono ndi mafuta a maolivi kumapangitsa kuti thupi likhale lolimbikitsa. Muthanso kugwiritsa ntchito matumba tiyi ozizira kapena magawo a nkhaka owonjezera m'maso mwanu kuti muchepetse kudzikuza.

Mfundo Yofunika Kwambiri

Pali njira zopanda malire zomwe mungachepetsere, kugwiritsanso ntchito ndikubwezeretsanso zinyalala zanu.

Malangizo othandiza m'nkhaniyi angakuthandizeninso kuwononga chakudya chochepa, atha kukupulumutsiraninso ndalama komanso nthawi.

Poganizira kwambiri za chakudya chomwe banja lanu limataya tsiku lililonse, mutha kuthandiza kupanga kusintha kosunga zina mwazinthu zofunikira kwambiri padziko lapansi.

Ngakhale kusintha kochepera pamomwe mumagula, kuphika ndi kudya chakudya kumathandizira kuti muchepetse chilengedwe. Sichiyenera kukhala chovuta.

Poyeserera pang'ono, mutha kudula zonyansa zanu kwambiri, kusunga ndalama ndi nthawi, ndikuthandizani kuti muchepetse Amayi Achilengedwe.

Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match