Kusvikira mwedzi mishoma yapfuura taida kuzvibvunza kuti "chii chaungaende nacho kuchitsuwa chisina vanhu?", Asi mushure mekurarama ruzivo rwekuvharirwa isu tose takashandura pfungwa dzedu. Kunyangwe tisati tafunga nezvechiedza neterevhizheni, tinoziva kuti vazhinji vedu tinopenga nekuda kwembiriso nehupfu.
Munzvimbo zhinji dzepasi vachiri vakavharirwa kuti vazvidzivirire kubva kukutapukirwa neconavirus, uye mune dzimwe kune kubuda kutsva kunotimanikidza kuti tigare pamba. Asi panguva ino hazvisati zvatishamisa! Vachangoburwa vakasarudza bepa rechimbuzi sechinhu chakakosha, vaive vakanganisa here?
Pano tinokuudza kuti ndezvipi zvekudya zvekutenga kuti uchengete kumba kwenguva refu.
Zvokudya zvine hutano zvaunofanira kutenga kuti uzvichengete kumba
Miriwo yakaomeswa nemichero
Ngationei zvinhu sezvazviri. Kutenga miriwo mitsva uye michero yekuchengeta mufiriji kana pantry haisi zano rakanaka. Sarudzo yakanakisa ndeyekutenga mavhezheni avo akaomeswa nechando kuitira kuti iwe unongofanira kudzikisira uye kugadzira resipi ine hutano. Mimwe mienzaniso yakajairika inogona kuva pizi, bhinzi yakakura, bhinzi, broccoli, cauliflower, sipinashi kana ratatouille.
Mamwe masupamaketi anotengesawo hanyanisi, chibage, mhiripiri uye makarotsi cheka uye nechando kuitira kuchengetedza zviri nani. Zvakafanana zvinoenda kune michero. Anonyanya kuzivikanwa ndeayas sitirobheri, mango uye mabheri matsvuku, kunyangwe iwe uchigona kuomesa iwo matsva kuti ushandise mu smoothies kana ice cream.
Kana ikakubatsira, inoshandawo kubika resipi, kuiisa mumudziyo uye kuomesa mune ramangwana. Hapana zvikonzero zvekusadya zvine hutano!
Iyo Nhanho-ne-Nhanho Yekutungamira Yekuomesa Nechando Zvasara (uye Kuti Vachagara Nguva Yakadii)
Nuts
Nzungu dzechisikigo isarudzo yakanaka yekuchengeta pamba pasina kupera munguva pfupi. Iva nechokwadi chemazuva avo ekupera uye vadzivirire kubva kune tembiricha yepamusoro kana nzvimbo dzine hunyoro. Mimwe mienzaniso ndeiyi maamondi, cashews, walnuts, hazelnuts, pistachios, nzungu kana chibage kugadzira popcorn
Nut butters kana creams
Maererano nezviri pamusoro apa, nut butters kana makirimu atove chikamu chezuva redu kuzuva. Vane zuva rekunonoka kunwa uye vakanakira kudya kwemangwanani uye masnacks. Ita shuwa kuti vanongove ne100% yezvakasikwa zvinongedzo kana kusarudza kuvagadzira kumba.
kuchengetedza uye soups
Mumazuva evadzidzi, kana iwe wakagara kure neimba yevabereki vako, iwe uchayeuka kuvapo kwemakani ekuchengetedza uye soups. vane mamwe magaba e legume kugadzirira, meatballs, yemiriwo ratatouille kana soups kumba uye brothsVanozokubvisa mumatambudziko mazhinji. Regedza kutenga iwo masobho ekukurumidza, sezvo izvo zvinovaka muviri hazvisi izvo zvakanyanya kukodzera kudya kune hutano.
Pickles
Mmmm ndiani asingade maorivhi? Chokwadi iwe uri mumwe weavo vanonakidzwa nekudya kwakanaka paunosangana nemhuri. Pfungwa huru ndeyekugara uine pamba maorivhi, lupins kana chero musanganiswa wemagaka. Ivo zvakare vanotarisa zvinoshamisa mune freshest salads uye mapfekero.
Chingwa kana makeke akachengetwa mubhegi risina mhepo
Kunze kwekunge iwe wadzidza kugadzira chingwa muhusungwa yekutanga yaKurume, iwe ungangoda kuchitenga kuti uchengete kumba. The chingwa Hazvisi nyore kubika, asi zvinogona kupedza mwedzi yakawanda mufiriji.
With the makeke, makeke uye mabhisikiti zvimwe chetezvo zvinoitika. Muchiitiko ichi, chakanakira kutarisa zuva rekupera kana zvichigona kudyiwa kwenguva refu (isina kuvhurwa); zvikasadaro taigonawo kudziomesa nechando. Saka usazvinetse nezve kugadzira makiki akawanda uye nekuadya mune imwe masikati, ikozvino iwe unoziva iwe unogona kuaomesa kuti adye mune ramangwana.
Mapuroteni upfu
Zvingaita sezvisinganzwisisiki kwauri kutenga mapuroteni poda kana iwe usiri mudiwa mukuru wemitambo kana iwe usina hukama nenyika yehutano. Protein mune iyi fomati inogona kutibatsira kusvika pamazinga akanyanya emuviri wedu, chero isu tisina chikafu. Hakusi kutsiva kudya! Ngatifungei kuti chikafu ichi chakanakira kuchengetwa, asi ngatikoshese chikafu chaicho.
Nyama nehove
Mhando mbiri dzeprotein dzine mukana wekuti dzinogona kuomeswa nechando kuti dzipedzwe mwedzi gare gare. Mimwe mienzaniso inogona kudaro turkey uye mazamu ehuku, salmon fillets, octopus, swordfish kana tsuro.
Zvechokwadi, tinowana hove dzomumagaba, dzakadai se tuna, mackerel, bonito, sardines kana mussels, izvo zvinokurudzirwa kuti zvidye mumutauro wavo wechisikigo kana mumafuta emuorivhi.
Mukaka kana zvinwiwa zvemuriwo
Zvidhinha zvemukaka zvave chimwe chezvipo zvakakura mumishandirapamwe kuBank reChikafu. Nokuda kwechikonzero ichi, ivo vakakwana kuchengetedza pamba pasina dambudziko rekupera mukati megore. Zvimwe chetezvo zvinoitika nezvinwiwa zvemuriwo (soya, mupunga, almond, oats, etc). Gara uchitsvaga sarudzo dzine hutano, pasina shuga yakawedzerwa uye unakirwe nekubika kwakasiyana. Unogona kuzvishandisa mukofi, smoothies, creams, stews, pastries ...
Mafuta
Pamwe chete nenzungu, oiri inzvimbo huru yemafuta ane hutano. Havafanire kushaikwa mupantry yako imwe mhandara yemafuta emuorivhi uye izvo zve coconut. Ose ane akawanda ane hutano zvimiro zvemuviri, uye anogona kushandiswa mune akawanda mabikirwo.
Kana tichitaura nezvekupfeka, the waini vhiniga, pink munyu uye zvinonhuwira.
Mbesa nezviyo
Legumes ndiyo yakakosha mukudya kweMediterranean. Wana mapaketi e pizi, nyemba kana pizi kuravira stews, salads kana hummus. Iwe haufaniriwo kushaya zviyo zvakakwana zvakadai mupunga, quinoa, textured soya kana oats.
Unogona kuchengeta mapaketi mashoma ecouscous kana bhinzi pasta.
upfu nembiriso
Chokwadika, zvimwe chetezvo zvakaitika mukupfigirwa kwokutanga hazvigoni kuitika kwauri zvakare. Wanga uchienda kuSupermarket uko kwasara hupfu here? Uye hapana legume here? Tora mukana wekuchengeta kumba uye uve nezvikafu izvi zvinokutendera kuti ugadzire chingwa chine utano nemakeke kumba.
Edza hupfu hwakasiyana, hwakadai seoatmeal, mupunga, kana chickpea, uye zvichengete mufiriji kudzivirira tsikidzi kuti dzirege kuoneka nekuda kwekupisa nehunyoro.