Kwihlabathi lanamhlanje elingalindelekanga, ukulungiselelwa iimeko zongxamiseko akuzange kubaluleke ngakumbi. Enye yezona zinto zibalulekileyo zokulungela unxunguphalo kukuba ne-pantry egcweleyo egcweleyo ukutya okuyimfuneko yokuphila. Oku kutya akwenzelwanga nje ukunika isondlo esihlala ixesha elide kodwa nokuqinisekisa ukuba wena kunye nabo ubathandayo nifikelela kwisondlo esibalulekileyo ngexesha leemeko ebezingalindelekanga..
Ukutya okusindayo ngokuqhelekileyo kunobomi obude beshelufu, izenza zilungele ukugcinwa ixesha elide. Oku kuquka izinto ezinokuhlala naphi na ukusuka 5 ukuya 25 iminyaka, ezifana neziqhamo zomiswe ngumkhenkce, imifuno, inyama, kunye neemveliso zobisi. Inzuzo ephambili yoku kutya kukukwazi ukugcina uninzi lwencasa yazo yantlandlolo, ukuthungwa, kunye nexabiso lesondlo, nasemva kweminyaka yokugcina.
Ngaphezu koko, ukuba neentlobo ngeentlobo zokutya okusinda kunokukusindisa kuxinzelelo kunye nokuphazamiseka kohambo lomzuzu wokugqibela ukuya kwivenkile yokutya.. Ngokutyala imali kwezi zinto, awuthengi ukutya nje; uthenga uxolo lwengqondo, esazi ukuba uyilungiselele nayiphi na imeko kaxakeka. Ukusuka kwiintlekele zemvelo ukuya kwiingxaki zemali ezingalindelekanga, i-pantry elungiselelwe kakuhle inokwenza wonke umehluko.
Musa ukulinda de kube kusemva kwexesha! Jonga ezikhethekileyo zethu zenyanga 30-50% susa iimveliso zethu ezomisiweyo ezikumgangatho ophezulu.
Kutheni ukutya okomileyo okufriziwe kukulungele
Xa kuziwa ekukhetheni okona kulungileyo ukutya okusinda kwipantry yakho, iinketho zokukhenkceza-zomisiwe zigqame njengokhetho oluphezulu. Kodwa kutheni ukutya okomileyo kukulungele ukulungela ungxamiseko? Impendulo ikwinkqubo yabo yolondolozo ekhethekileyo kunye neenzuzo ezininzi.
Ukomisa umkhenkce kubandakanya ukususa ukufuma ekutyeni ngokudibanisa umkhenkce kunye ne-vacuum application. Le ndlela ayigcini nje ukwandisa ubomi beshelufu yokutya kodwa igcina incasa yako yokuqala, ukuthungwa, kunye nexabiso lesondlo. Ngokungafaniyo nokuphelelwa ngamanzi emzimbeni, enokuguqula incasa kunye nomxholo wesondlo, umkhenkce-womisa ugcina ingqibelelo yokutya.
Olunye uncedo olubalulekileyo lokutya okomisiweyo bubume babo obukhaphukhaphu. Kuba ubumanzi bususiwe, oku kutya kukhaphukhaphu kakhulu kwaye kuxinene, ukwenza kube lula ukugcina nokuthutha. Oku kuluncedo ngakumbi ngexesha likaxakeka xa unokufuna ukuhamba ngokukhawuleza okanye ube nendawo yokugcina encinci.
Ukongeza, ukutya okukhenkcezisiweyo kulula kakhulu ukukulungiselela. Izinto ezininzi zinokuphinda zifakwe emanzini ngomlinganiselo nje omncinane wamanzi, ikuvumela ukuba ukonwabele ukutya okunesondlo kunye nomzamo omncinci. Olu ncedo luxabiseke kakhulu ngexesha leemeko zoxinzelelo xa ixesha kunye nezixhobo zinokulinganiselwa.
Ekugqibeleni, Ukutya okufakwe ngumkhenkce kuyaguquguquka kwaye kuza kwiindidi ezahlukeneyo zokukhetha, ukusuka kwiziqhamo kunye nemifuno ukuya kwinyama kunye neemveliso zobisi. Oku kuqinisekisa ukuba unako ukugcina ukutya okunokulinganisela nakwiimeko ezinzima kakhulu. Kuko konke, indibaniselwano yokuphila ixesha elide, ukugcinwa kwesondlo, kunye nokulula kokusetyenziswa kwenza ukutya okomileyo kube yinto ebalulekileyo kuyo nayiphi na i-pantry engxamisekileyo.
IZiqhamo eziBalulekileyo eziQinisekileyo kunye neVeggies
Xa ucwangcisa i-pantry yakho kaxakeka, ebandakanya iintlobo ngeentlobo iziqhamo zomiswe ngumkhenkce kunye nemifuno kubalulekile ukuqinisekisa ukutya okunesondlo kunye nokutya okwaneleyo. Ezi zikhetho zomiswe ngumkhenkce zibonelela ngendlela efanelekileyo nehlala ixesha elide yokugcina iivithamini ezibalulekileyo kunye neeminerali ezandleni zakho..
Ukuqala ngeziqhamo, ezinye zezona zithandwayo zikhethwa ngumkhenkce-zomisiwe ziquka ii-apile, amaqunube, amaqunube, kunye neebhanana. Ezi ziqhamo aziboneleli nje ngomthombo wendalo wobumnandi kodwa zigcwele iivithamini ezibalulekileyo ezifana nevithamin C, nto leyo ibalulekileyo ekugcineni umxokomezelo wokhuselo lomzimba usempilweni. Ukongeza, banikezela ngefiber yokutya, enceda ekucoleni kwaye ikugcine uziva ugcwele ixesha elide.
Ngokuphathelele imifuno, umkhenkce-zomisiweyo ukhetho njengeertyisi, umbona, ibrokholi, kunye nentsimbi yepepile izongezo ezigqwesileyo kubomi bakho bokutya. Le mifuno ityebile kwiivithamini A kunye noK, kunye neeminerali ezifana nentsimbi kunye ne-potassium. Ukuquka iintlobo ngeentlobo zemifuno kuqinisekisa ukuba ufumana uluhlu olubanzi lwezondlo, okubaluleke ngakumbi ngexesha likaxakeka xa imveliso entsha isenokungafumaneki.
Enye yeenzuzo eziphambili ze iziqhamo kunye nemifuno eyomisiwe ngumkhenkce kukuguquguquka kwazo. Zinokutyiwa ngqo ngaphandle kwephakheji njenge-snack, yongezwa kwiisiriyeli, okanye iphinde ifakwe emanzini kwaye ifakwe kwizidlo ezifana neesuphu, isityu, kunye ne-casseroles. Oku bhetyebhetye kukuvumela ukuba ugcine ukutya okwahlukeneyo kunye nokonwabisayo nakwiimeko ezinzima.
Isishwankathelo, ukugcina iziqhamo ezomisiweyo ezikhenkcezileyo kunye nemifuno yintshukumo elumkileyo kuyo nayiphi na isicwangciso sokulungiselela olungxamisekileyo. Banikezela ngendlela efanelekileyo, okunesondlo, kunye nesisombululo esiguquguqukayo sokuqinisekisa ukuba wena nosapho lwakho nihlala nisempilweni kwaye nanelisekile ngamaxesha angaqinisekanga.
Eyona Inyama Eyomisiweyo YeProtheyini
Iprotheyini sisondlo esibalulekileyo, ngakumbi ngexesha likaxakeka xa ukuqina komzimba kunye namandla kubaluleke kakhulu. Ukubandakanya i ngcono inyama eyomisiweyo kwipantry yakho yokusinda iqinisekisa ukuba unomthombo othembekileyo weprotheyini ezinzileyo kwaye enesondlo..
Ezinye zeenketho eziphezulu zenyama eyomisiweyo zibandakanya inkukhu, inyama yenkomo, inyama yehagu, kunye neTurkey. Ezi nyama aziphezulu kuphela kwiprotheyini kodwa zibonelela ngee-amino acids ezibalulekileyo ekulungisweni kwezihlunu kunye nemisebenzi yomzimba jikelele.. Njengokuba, Inkukhu eyomisiweyo ngumkhenkce lukhetho oluhle kakhulu olubhityileyo, isityebi kwiprotheyini kunye namafutha aphantsi, iyenza ibe sisithako esisebenza ngeendlela ezahlukeneyo zokutya ezahlukeneyo.
Inyama yenkomo eyomisiweyo emkhenkceni, kwelinye icala, inikeza incasa eyomeleleyo kwaye igcwele intsimbi kunye ne-zinc, ezibalulekileyo ekugcineni amanqanaba amandla kunye nokuxhasa umsebenzi wokuzivikela omzimba. Inyama yehagu lolunye ukhetho olukhulu, eyaziwa ngokuba yincasa etyebileyo kunye nomxholo ophezulu weevithamini ze-B, eziyimfuneko kwimetabolism yamandla. Thekhi, idla ngokuthathwa njengenyama ebhityileyo, ibonelela ngolungelelwano olufanelekileyo lweprotheyini kunye nezondlo eziyimfuneko njengeselenium, edlala indima ekukhuseleni i-antioxidant.
Enye yeenzuzo eziphambili zenyama eyomisiweyo bubomi bayo obude beshelufu, ngokwesiqhelo ukusukela 5 ukuya 25 iminyaka, kuxhomekeke kwiimeko zokugcina. Zikhaphukhaphu, kulula ukuthutha, kwaye inokuphinda ifakwe emanzini ngokukhawuleza, ukubenza balungele iimeko zonxunguphalo. Ukongeza, inyama eyomisiweyo ingasetyenziswa kwiindlela ezahlukeneyo zokupheka, ukusuka kwisityu esinentliziyo kunye neesuphu ukuya kwi-casseroles kunye ne-stir-fries, ikuvumela ukuba ugcine ukutya okwahlukileyo kunye nokwanelisayo.
Ukubandakanya ukhetho lwenyama eyomisiweyo kwi-pantry yakho akuqinisekisi kuphela ukuba unomthombo weprotheyini ethembekileyo kodwa yongeza iindidi kunye nencasa kwisidlo sakho sikaxakeka.. Eli nyathelo lokulungela linokuphucula kakhulu amandla akho okuhlala womelele kwaye usempilweni ngexesha elide lokungaqiniseki.
Ubisi oluhlala ixesha elide kunye neenkozo
Xa kuziwa ekugcineni i-pantry yakho ngezinto ezibalulekileyo ukutya okusinda, Ubisi oluhlala ixesha elide kunye neenkozo ziyimfuneko. Ezi zinto zisisiseko zibonelela ngezondlo eziyimfuneko kunye namandla afunekayo ukuze uzigcine ngexesha likaxakeka.
Iimveliso zobisi ezomisiweyo ngumkhenkce ezifana nobisi, itshizi, kunye neyogathi lukhetho olugqwesileyo ngenxa yobomi babo obandisiweyo beshelufu kunye neenzuzo zesondlo. Ubisi olomisiweyo ngumkhenkce, njengokuba, igcina zonke iivithamini kunye neeminerali ezibalulekileyo ezifumaneka kubisi olutsha, kuquka calcium, ivithamin D, kunye neprotheni. Inokubuyiselwa amanzi ngokulula kwaye isetyenziswe njengobisi oluqhelekileyo kwiiresiphi ezahlukeneyo okanye njengesiselo.
Isitshizi, enye imveliso yobisi edumileyo eyomisiweyo, inikeza umthombo ogxininisiweyo weprotheyini kunye namafutha, ezibalulekileyo ukugcina amanqanaba amandla. Isonka samasi esomileyo sinokuphinda sifakwe emanzini ukuze sisetyenziswe ekuphekeni okanye sityiwe njengeshwamshwam elilula. iyogathi, kunye neenzuzo zayo zeprobiotic, ixhasa impilo yokwetyisa, kwaye xa umkhenkce-womisiwe, iba yikhaphukhaphu, ukhetho oluphathwayo olunokufakwa ngokulula kwisidlo sakho.
Iinkozo lelinye icandelo elibalulekileyo lobonelelo lokutya olungxamisekileyo. Iinkozo ezomisiweyo ezifana nerayisi, IQuinoa, kunye ne-oats inika umthombo ocebileyo we-carbohydrates, ifayibha, kunye nezondlo ezibalulekileyo. Ilayisi yinto eqhelekileyo enokusetyenziswa kwiindidi ezahlukeneyo zokutya, ukusuka izitya ezilula ecaleni casseroles intliziyo. IQuinoa, eyaziwa ngokuba nomxholo weprotheyini ephezulu kunye neprofayili ye-amino acid, lukhetho olubalaseleyo lomthombo opheleleyo weprotheyini. I-oats, iyimfuneko kwiinketho zakusasa, nikezela ngesixa esilungileyo sefayibha kwaye ingasetyenziswa kuzo zombini iiresiphi eziswiti nezinencasa.
Izinto eziluncedo zobisi oluqandisiweyo kunye neenkozo ziquka ubomi babo beshelufu, ngokwesiqhelo 10 ukuya 25 iminyaka, kunye nokulula kwabo ukugcina. Ezi mveliso zikhaphukhaphu, ukwenza kube lula ukuthutha, kwaye zibuyisela amanzi ngokukhawuleza, ukuqinisekisa ukuba uyakwazi ukulungiselela ukutya okunesondlo ngomzamo omncinci. Ukubandakanya ezi zinto zibalulekileyo kwi-pantry yakho kuqinisekisa ukuba unokutya okunesondlo ukuxhasa impilo yakho kunye nokuba sempilweni nangayiphi na imeko engxamisekileyo..
Ukudala i-Balanced Survival Pantry
Ukwakha i-pantry yokusinda elungeleleneyo kubalulekile ekuqinisekiseni ukuba wena kunye nabo ubathandayo ninokumelana nayo nayiphi na imeko kaxakeka kunye nesondlo esaneleyo kunye namandla.. I-pantry ejikelezwe kakuhle kufuneka ibandakanye iintlobo ezahlukeneyo ukutya okusinda ezibandakanya onke amaqela okutya ayimfuneko, ukubonelela ngomxube weeprotheni, iicarbohydrates, amafutha, iivithamini, kunye neeminerali.
Qala nge iiprotheni, eziziintsika zomzimba. Inyama eyomisiweyo njengenkukhu, inyama yenkomo, kunye ne-turkey inikezela ngeendlela ezifanelekileyo kunye nexesha elide. Unokubandakanya iiproteni ezisekelwe kwizityalo ezifana neembotyi kunye neelentile, ezingenakuphela ixesha elide lobomi kodwa zibonelela ngeeamino acids ezibalulekileyo.
Okulandelayo, Jongisisa i iziqhamo nemifuno. Iinketho zomiswe ngumkhenkce njengamaqunube, iiapile, ispinatshi, kunye ne-broccoli zigcina uninzi lwezondlo zazo kwaye zingasindisa ubomi kwimeko engxamisekileyo. Oku kutya kunika iivithamini ezibalulekileyo, iiminerali, kunye ne-antioxidants ezinceda ukugcina impilo yakho kunye nokunyusa amajoni akho omzimba.
Iicarbohydrates yenye into ebalulekileyo. Njengoko kukhankanyiwe kwicandelo elingaphambili, Umkhenkce-zomisiweyo iinkozo njengerayisi, IQuinoa, kunye ne-oats lukhetho oluhle kakhulu. Oku kutya kunika amandla owadingayo ukuze uhlale usebenza kwaye uphaphile. Zidibanise nazo iimveliso zobisi ezomisiweyo ngumkhenkce njengobisi kunye netshizi ukwenza izidlo ezilungelelanisiweyo.
Ungalibali malunga amafutha, ezibalulekileyo kumandla kunye nokusebenza kwengqondo. Amandongomane, iimbewu, kunye neavokhado eyomisiweyo ngumkhenkce inokuba ngumthombo omkhulu wamafutha asempilweni nawo aphile ixesha elide. Oku kutya kunokutyiwa njengamashwamshwam okanye kongezwe ekutyeni ukongeza incasa kunye nexabiso lesondlo.
Ekugqibeleni, cinga ukongeza ukutya okungxamisekileyo kwi-pantry yakho. Ezi zipakishwe kwangaphambili, izidlo ezikhenkcezisiweyo ezifuna ukulungiswa okuncinci kwaye zinike isondlo esilungeleleneyo. Bafanelekile kwiimeko apho ixesha kunye nezixhobo zilinganiselwe.
Ukudala i-pantry yokuphila elungeleleneyo akuqinisekisi kuphela ukuba unokutya okwahlukeneyo onokukhetha kuzo kodwa ikwaqinisekisa ukuba iimfuno zakho zesondlo ziyafezekiswa.. Ngokubandakanya umxube weeprotheni, iziqhamo, imifuno, iinkozo, kunye namafutha anempilo, uya kuba uzilungiselele kakuhle nayiphi na imeko kaxakeka.
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