Zakudya zathanzi siziyambe mukhitchini yanu. Amayambira ku golosale. Kugula masitolo sikumakhala kosangalatsa kwambiri, koma ndikofunikira, ndipo ndi malangizo awa, mutha kugula zakudya zathanzi ndikusunga ndalama pang'ono .
Yambani ndi mndandanda wanu wa zogulitsa. Ganizirani za zakudya zomwe mukufuna kukonzekera masiku angapo otsatira, ndipo yang'anani kuzungulira khitchini yanu kuti muwone zomwe muli nazo.
Lembani zakudya zonse ndi zosakaniza zomwe mukufuna.
Musagulitse Njala
Idyani chinachake musanagule. Pamene muli ndi njala, muli ndi mwayi wabwino kuti mugule zakudya zambiri zomwe simukusowa. Ndipo musayesedwe ndi maswiti ndipo amachitira pa checkout, iwo ali owonjezerapo ndalama zomwe simukusowa.
Dziwani Pulani Pansi
Mukakhala ku golosala, samalirani momwe sitoloyi yakhalira. Mwinanso mumagula pafupi ndi malo oyendayenda chifukwa zakudya zopatsa thanzi (zipatso zatsopano, nsomba, nyama ndi mkaka) zimayikidwa m'mphepete mwake. Khalani kutali ndi zakudya zowonongeka kwambiri zomwe zimakhala mafuta, shuga, ndi sodium nthawi zambiri zimakhala pakati.
Anthu ambiri amafunika kudya zipatso ndi ndiwo zamasamba, choncho yambani mu gawo lokolola. Sankhani zipatso ndi masamba omwe ali olimba, opanda kanthu komanso opanda chilema. Onetsetsani nkhungu, makamaka pa zipatso ndi kutulutsa izo zodzaza mwamphamvu pamodzi.
Musati Muwerenge Izo
Gulani kokha kuchuluka kwa zipatso zatsopano zimene mukufunikira masiku angapo kuti zipatso zanu ndi ndiwo zamasamba zisasokoneze mufiriji yanu. Tengani zipatso zowonongeka ndi zithumba ngati mukufuna kuziika nthawi yaitali.
Dziwani momwe mungauzire ngati chinachake chiri chatsopano
Fufuzani nyama zamtengo wapamwamba, nsomba, ndi nkhuku. Mtundu si chizindikiro chabwino koposa chatsopano, choncho tsatirani mphuno.
Zakudya ndi nsomba ziyenera kununkhira mwatsopano komanso zoyera. Thupi liyenera kukhala lolimba, osati lokhazikika kapena lopanda.
Tengani mapepala apulasitiki oonekera kuchokera ku dipatimenti yosungira katundu kupita ku dipatimenti ya nyama. Nyama yaiwisi iyenera kuti ikhale yophimbidwa bwino, koma bwanji mutenge mpata? Ikani chisankho chilichonse mu thumba lake kuti mutsimikizire kuti sipadzakhala kusokoneza kwabwino kwa timadziti tamtundu wambiri pa zakudya zanu zonse.
Musaiwale Calcium
Zakudya za mkaka zochepa kapena zosakhala zonenepa zimapatsa banja lanu calcium. Ngati simukufuna mkaka, yang'anani zakudya zina za calcium monga masamba obiriwira kapena mazira.
Sankhani Zipatso Zathanzi
Mkate, mpunga, ndi tirigu ndizofunikira kwambiri pa zakudya za anthu ambiri. Sankhani mbewu zonse ngati n'kotheka, osachepera theka lanu liyenera kukhala mbewu zonse. Izi zikutanthauza zinthu monga mkate wonse wa tirigu ndi pasitala, tortilla, oatmeal, popcorn, mbewu zonse za tirigu, ndi mpunga wofiira.
Werengani Zakudya Zakudya Zakudya ndi Zosakaniza Zosakaniza
Izi ndi zofunika kwambiri ngati mukutsatira chakudya chapadera kapena kuwona kulemera kwanu. Zakudya zonse zamatumba zimayenera kuti mudziwe zambiri, kawirikawiri kumbali kapena kumbuyo kwa phukusi.
Chitsime:
Kafukufuku, Maphunziro ndi Economics (REE), Agricultural Research Service (ARS), ndi Dipatimenti ya Zamalonda ya United States (USDA) kudzera mu National Agricultural Library (NAL). "Nutrition.gov: Mangani Zakudya Zabwino ndi Zogula Zabwino."