Dziphikeni Nokha - Zosavuta komanso Mwachangu

Kuphika mwatsopano kumatenga nthawi komanso kutopa? Zitha, koma siziyenera kutero. Chakudya chotsika mtengo komanso chathanzi chikhoza kukonzedwa mwachangu kwambiri. maphikidwe ndi malangizo.

Ajeremani ambiri samadziphikiranso: palibe ngakhale theka la anthu a ku Germany omwe ali pa chitofu tsiku lililonse. Malinga ndi kafukufuku waposachedwa wa GfK, aliyense wogwiritsa ntchito khitchini wachisanu ndi chimodzi ndi "ofunda": Sakonda kuwaza, amakonda kutenthetsa zinthu zopangidwa kale m'malo mwake. Malinga ndi kufufuza kochitidwa ndi Robert Koch Institute, 5 peresenti ya akazi osakwatiwa ndi 18 peresenti ya amuna osakwatiwa saphika konse. zatheka bwanji

Zinthu zomalizidwa nthawi zambiri zimakhala zopanda thanzi

“Palibe nthaŵi” kapena “chocholoŵana kwambiri” ndiko kukambitsirana kofala kwambiri, ndiponso: “Sikoyenera kuyesetsa kwa munthu mmodzi.” Chakudya chomwe changokonzedwa kumene chimakhala chathanzi chifukwa zosakaniza zatsopanozi zimakhala ndi michere yambiri kuposa zomwe zidamalizidwa m'mafakitale. Msuzi, sosi, ndi zokometsera zambiri zopangidwa kale zimakhala ndi mafuta osapatsa thanzi, shuga, zodzaza, zowonjezera kukoma, zosungira, ndi mchere wambiri. Ngakhale zakudya zakuthupi kapena zaumoyo sizikhala zaulere, mndandanda wazowonjezera zololedwa ndi wamfupi pang'ono. Komanso nthawi zambiri zimakhala zotsika mtengo kuphika nokha.

Kukonzekera bwino - izi zimapangitsa kuphika masewera a mwana

Chinthu chopulumutsa nthawi ndi chachizolowezi - zonse zomwe mumazolowera zimakhala zosavuta kuchita. Gwiritsani ntchito zida ndi zidule izi kuti musunge nthawi yochulukirapo:

• Lembani mndandanda wa sabata ndikukonzekera kugula kwanu. Ndiye muli ndi zonse zofunika m'nyumba.
  "Kukonzekera Chakudya": Konzani zakudya zanu m'njira yoti mukonzekere magawo angapo nthawi imodzi - mwachitsanzo, kuphika chisanadze kuwirikiza kawiri kuchuluka kwa mpunga kapena pasitala tsiku lotsatira kapena kukonzekera chakudya cham'mawa madzulo (monga oats usiku).
• Gwiritsani ntchito ntchito zobweretsera golosale (supermarket, organic box, etc.), mautumikiwa akukhala otsika mtengo kwambiri.
• Gulani katundu wozizira pasadakhale: Nsomba ndi ndiwo zamasamba zoziziritsidwa (zoyera, osati zokhala ndi msuzi) zimakhala zabwino kwambiri ngati zili zatsopano pankhani yazakudya. Ndipo simukuyenera kuyeretsa kapena kudula chilichonse.
• Sakanizani zida zapakhitchini zabwino kwambiri: mipeni yomveka bwino ndi matabwa odulira, zida monga chopangira chakudya chokhala ndi chodulira chambiri, chophatikizira choyimira, chopangira buledi, kapena chophikira nthunzi.
• Pogula ziwiya zakukhitchini, onetsetsani kuti ndizosavuta kuyeretsa komanso zotsuka mbale zotetezeka.
• Wiritsanitu soups, sauces, kapena mphodza zambirimbiri ndikuzizizira m'magawo.
• Mukhozanso kuphika chisanadze mbale mbale monga mpunga, mbatata, kapena mapira, iwo adzakhala mu furiji kwa masiku angapo.

Khitchini yofunda kapena yozizira?

Ngati mukufuna kudya zakudya zopatsa thanzi, simuyenera kuphika komanso kudya zotentha tsiku lililonse. Chofunikira kwambiri ndizomwe zili zatsopano monga masamba ndi zipatso, ndipo maphunziro onse akuluakulu ayenera kukhala ndi mapuloteni (nsomba, nyama, mazira, mkaka, nyemba). Zakudya zozizira monga saladi kapena sushi zilinso ndi thanzi labwino.

Mukhozanso kuyesa kirimu tchizi, avocado, kapena azitona pureed ngati kufalikira. Nthawi zonse phatikizani zipatso ndi masamba osaphika ndi masangweji.

Komabe, si aliyense amene angathe kulekerera chakudya chamadzulo madzulo - supu ya masamba kapena omelet yokhala ndi mbali ya masamba nthawi zambiri imakhala yosavuta kugaya kusiyana ndi saladi yamasamba yaiwisi.

Zakudya zamagulu othamanga: malingaliro ophikira

Mazira ophwanyidwa pa mkate wonse, omelets ndi bowa kapena shrimp, pasitala ndi phwetekere msuzi: mbale izi ndizokoma komanso zimakonzekera mwamsanga. Mukhozanso kukonzekera msuzi wa pasitala ndikuwumitsa mu magawo, zomwe zimapangitsa kuti zikhale zofulumira. Saladi ya couscous kapena bulgur yokhala ndi anyezi a kasupe, tomato, nkhaka, ndi msuzi wa yoghurt imathanso kulumikizidwa posachedwa. Msuzi womveka bwino ndi pasitala ndi masamba oundana akuwotha komanso okonzeka pasanathe mphindi khumi. Mbatata ya jekete yokhala ndi quark ndi mafuta a linseed imagwiranso ntchito pang'ono.