Ukufunda indlela yokugcina ukutya kwimeko engxamisekileyo njengobhubhane wehlabathi okanye intlekele yendalo kunokukongela imali kwaye ugcine ubomi bakho. Landela la manyathelo alula ukuqala kwisitokhwe sakho sokutya esingxamisekileyo ukuze uzilungiselele, kodwa ungonakalisi.
Inyathelo lokuqala: Vavanya amandla oGcino lwakho lokutya
Ukutya okuzinzileyo okungapheliyo nokutya okungafunekiyo kufuneka kugcinwe kubushushu begumbi kude namaqondo obushushu anyanzelekileyoukhuseleko. Bafuna ukukhuselwa emanzini nakwabagxeki.
Amanqaku afanelekileyo- Uluhlu lokuQinisekiswa kweKhaya kuVimba wakho oNgxamisekileyo
- Ezona ndlela zokuGcina nokuLungiselela iiNkonzo eziNgxamisekileyo
- Iingcebiso ezisisiseko zoGcino lokutya okuNgxamisekileyo
Iindawo Ezilungileyo Zokugcina Ukutya Kwakho
Amagumbi angaphantsi angagqitywanga kunye nophahla okanye amagumbi angenamaqondo obushushu alawulwayo ayizizo iindawo ezifanelekileyo zokugcina ukutya. Khangela indawo engaphandle kwendlela, kodwa ihlangabezana nazo zonke izikhokelo zokugcina ukutya.
ubunzima obuphakathi kwenkwenkwana eneminyaka eli-16 ubudala
- Ngaba unayo ikhabhathi okanye ishelufu yekhabhathi ongayisebenzisiyo ekhitshini lakho okanye kwikhabethe?
- Ngaba unayo umgqomo wokugcina omkhulu ngokwaneleyo ukugcina isitokhwe sakho?
- Ngaba unayo indawo yokugcina ukutya ngaphandle kwendlela, kodwa ngaphandle komhlaba?
- Ngaba unayo indawo kwindawo yakho yokuhlala apho ukutya kungagcinwa khona?
Khetha indawo yokuGcina
Nje ukuba uqwalasele izinto ezinje ngeqondo lobushushu, amanzi kunye nokufikelela, kuya kufuneka ukhethe indawo oceba ukuyigcina. Linganisa le ndawo kwaye ubhale phantsi imilinganiselo ukuze uhlale ukhunjuzwa ukuba ungakanani umsebenzi oza kusebenza nawo. Thatha ifoto yendawo kwaye uyigcine kwifowuni yakho ukuze uzikhumbuze xa usiya kuthenga.
Inyathelo lesibini: Chaza ukuba ungakanani ukutya okudingayo ukuze ugcine isitokhwe
Ukufumba ukutya kwiimeko ezingxamisekileyo kuthatha ngocoselelo nangendlela efanelekileyo. Ukuba ufumba iqela lokutya ongasokuze utye, ziya kuba yinkcitho yemali kunye nezixhobo.
Hlanganisa idatha yoKutya koSapho
Ngaphambi kokuba ufumane ukuba ungakanani ukutya oza kuyidinga, kufuneka ufumanise ukuba ungakanani ukutya okutyiwa ngumntu wonke ngosuku oluqhelekileyo. Uyakufuna kwakhona ukuba uqaphele ukuba zeziphi iintlobo zokutya okutyiwa lusapho lwakho rhoqo.
- Yenza uluhlu lokutya okuqhelekileyo kwelungu ngalinye losapho, ukutya okutyayo, iidizethi kunye neziselo zosuku olunye oluqhelekileyo. Qaphela izixa kunye nezinto ezithile.
- Ekunene nakuphi na ukuthintelwa okukhethekileyo kwindlela yokutya.
- Ukuba abanye banokuyisebenzisa indlu yakho njengendawo ekhuselekileyo ngexesha likaxakeka, njengootatomkhulu noomakhulu, qiniseka ukuba uyaphendula ngezidingo zabo.
- Kuko nakuphi na ukutya okonakalayo kuluhlu lwakho, kufake endaweni yokungatshabalali, njengobisi lwebhokisi endaweni yobisi olubandayo.
- Ukuba akukho nto ibambekayo ingatshintshiyo, krwela loo nto kuluhlu.
Yenza iMathematika
Isebe laseMelika lezoKhuseleko lwaseKhaya labelana ngeengcebiso malunga nokugcinwa kokutya kwi Ilungile.gov . Bacebisa ukuba ube nokutya okungapheliyo kweentsuku ezi-3 okuya kondla usapho lwakho lonke, okanye onke amalungu endlu yakho. Umnqamlezo obomvu kunye ne-FEMA cebisa ukubonelela ngeeveki ezimbini ngesandla.
amazwi kuyo yayi bubusuku obungaphambi kwekrisimesi
- Kwilungu ngalinye losapho, yenza uluhlu lwezinto ezithile zokutya neziselo abazityayo ngosuku, okanye izinto ezingamkelekanga ezingenakonakala.
- Bhala inani leenkonzo ezisetyenzisiweyo ngosuku kwinto nganye kuluhlu.
- Unikezelo lweentsuku ezi-3, phinda-phinda inani ngalinye ngo-3 kwaye ubhale phantsi elo nani. Yile ndlela zingaphi iinkonzo umntu azifunayo kwinto nganye yokubonelela ngeentsuku ezi-3.
- Ukubonelelwa kweeveki ezi-2, unokuphindaphinda ngo-14 endaweni yesi-3.
- Phinda le nkqubo kwilungu ngalinye lekhaya.
- Yenza uluhlu olutsha lokutya. Ukuba amalungu osapho amaninzi atya into enye ngosuku, bhala inani lilonke leenkonzo abazidingayo ngokongeza iitotali zabo zokukhonza kunye.
- Ukuba kunokwenzeka, qaphela ukuba zingaphi ii-servings ezikwikhonteyina enye yokutya ngakunye ngokujonga kulwazi lobungakanani kwitoti, ibhokisi, okanye ingqayi.
- Khumbula, idatha yakho ibonisa ukuba zingaphi ii-servings ozifunayo, hayi zingaphi iitoti okanye iingqayi. Kuya kufuneka wenze izibalo ukuze ubone ukuba zingaphi iingqayi ozifunayo ukuze ufumane iinkonzo ozifunayo.
Uyenza njani iStocker enkulu
Ukuba ukhetha ukugcina ukutya ixesha elide, hlula uluhlu lwamanani akho onke ngo-3 ukufumana inani leenkonzo zosapho lonke oludinga usuku olunye. Phindaphinda eli nani linani leentsuku ozigcinayo. Yithi uceba ukugcwalisa inyanga enye kwaye uyazi ukuba usapho lwakho lufuna i-peanut butter nge-3 ngemini, unokuphindaphinda ama-30 ukuphinda-phinda ama-3 ukufumana ama-90, inani leenkonzo zebhotolo yamandongomane ezifunwa lusapho lwakho iintsuku ezingama-30.
Inyathelo lesithathu: Thatha isigqibo sokuba kukuphi ukutya oza kukugcina
Ngoku unoluhlu oluphambili lwento etyiwa lusapho lwakho ngosuku okanye ngeentsuku ezintathu, kodwa oko akuthethi ukuba kufuneka ugcine konke oku kutya.
Chaza ukuba zeziphi ukutya okufunwa lusapho lwakho
Jonga uluhlu lwakho kwaye ubone ukuba zeziphi izinto ezinexabiso lesondlo kwaye zeziphi ezona zinto ziyimfuneko. Ngokuqinisekileyo kufuneka uzigcine ezi zinto ukuba zilungile kwindawo yakho yokugcina.
- Nantoni na enomxholo wetyuwa eninzi ayikhuthazwa njengoko inokwenza ukuba unxaniwe kwaye usenokungaseli kakhulu.
- Khetha into enye 'yokufuna' kwilungu ngalinye losapho ukukhulisa isimilo ngexesha likaxakeka.
- Gcina izinto ezingenakutshabalala eziza ngeenkonkxa, iingqayi, iibhotile okanye iibhokisi ezitywiniweyo.
- Inkqubo ye- Umbutho wezeMpilo waseMelika (APHA) icebisa ukuba ubandakanye ubuncinci igaloni enye yamanzi umntu ngamnye ngosuku.
Okona kutya kukutya kufunekayo kwisitokhwe sakho
Awudingi ukupheka okuninzi koku kutya, kwaye uninzi luya kuhlala luphakathi konyaka okanye emibini kwindawo yokugcina. Amanqana zezona ndlela zibalaseleyo zokupakisha ukutya okugciniweyo, kwaye inyama kunye nemifuno zihlala ixesha elide. Sebenzisa okuUluhlu lokujonga ngokungxamisekileyonjengesikhokelo sokukunceda ubone ukuba kukuphi ukutya okulungele ingqokelela yongxamiseko okanyeukutya kit.
- Amanzi asebhotileni
- Ubisi olunkonkxiweyo okanye oluphakathi ebhokisini
- Inyama enkonkxiweyo
- Iphake inyama eyomileyo njengenkomo yenkomo
- Iziqhamo ezinamanzi kwijusi okanye emanzini, hayi isiraphu
- Imifuno enkonkxiweyo emanzini
- Inkonkxa yesobho esezantsi
- Iiprotein bars
- Imivalo yeGranola
- Ipeanut butter
- Ijeli
- Ipasta enkonkxiweyo
- I-pasta ebhokisiweyo kunye nesosi egayiweyo
- Isiqhamo esomileyo
- Isiriyeli esomileyo
- Amantongomane angatyiswanga
- Irayisi emhlophe
Ukutya onokukufuna kwisitokhwe sakho
Ukugcina ukutya 'okunethezeka' okumbalwa kwisitokhwe sakho kunokunceda iintsapho zijongane noxinzelelo kwaye zigcine isimo sengqondo esifanelekileyo ngexesha likaxakeka.
- Iicookies
- Imixube yesiselo esingumgubo
- Umxube wekofi okhawulezileyo
- Umxube weti kwangoko
- Umxube oshushu oshushu oshushu
- Iilekese ezinzima
- Incindi yeziqhamo
- Iziqhamo zokutya
- Abaqhekezi abakhethekileyo
Inyathelo lesihlanu: Thenga izinto ezimbalwa ngexesha
Ukwenza isitokhwe sokutya esingxamisekileyo akufuneki ukuba kubandakanye uhambo olukhulu lokuya kuthenga. Ngapha koko, iivenkile ezininzi zinemida kwinani lezinto ezibalulekileyo onokuzithenga kuhambo olunye, ngakumbi ukuba into efana nobhubhane sele iqalile kwiindawo ezikufutshane. Kungenxa yoko le nto kubalulekile ukuba uqale isitokhwe sakho xa kungekho nto ingxamisekileyo. Enye indlela elula yokugcina ukutya kuhlahlo-lwabiwo mali kwaye ngendlela enoxanduva kwezentlalo kukuthenga izinto ezimbini okanye ezintathu kuhambo rhoqo lokutya.
Inyathelo lesithandathu: Hlela ukuThengwa kokuTya kwakho
Njengoko ufumana izinto ezigciniweyo, kuya kufunekazihlele ngendlela ecwangcisiweyokwindawo yakho oyikhethileyo yokugcina. Gcina izinto ezineentsuku zokuphelelwa lixesha ngaphambili okanye ngaphezulu kwemfumba yakho ukuze ziqale zisetyenziswe. Eyona ndlela yokuhlengahlengisa izinto kukugcina yonke into inye ngokudibeneyo ukusukela kwangoko kuye kwangoko 'kusetyenziswe' umhla.
Kutheni kufuneka wenze i-Stockpile yokutya okungxamisekileyo
Ubhubhane wehlabathi kunye nokuhlukaniswa, iintlekele zendalo, kunye nemeko zonxunguphalo okanye indawo yokuhlala kwiindawo ezi-odolo azenzeki rhoqo, kodwa zinokwenzeka ebomini bakho. Xa ezi zinto zisenzeka, usenokungakwazi ukuya ezivenkileni, ezivenkileni usenokungabi nakho ukufumana izinto ezaneleyo, okanye umbane wakho usenokungabikho unika ifriji yakho ingenamsebenzi. Ukuba nesicwangciso ngaphambi kokuba le meko ingxamisekileyo ifike kunokukunceda kwimozulu, kuba awuzukufumana kwangaphambili ukuba bayeza.
amanzi acocekileyo kunye nesoda kunye neviniga
Ukugcina Impumelelo
Ukulawula ingqokelela yokutya engxamisekileyo ayisiyonto inye. Kungathatha iintsuku, iiveki, okanye iinyanga ukwenza isitokhwe sakho. Nje ukuba yenziwe, kuyakufuneka ujonge kuyo rhoqo emva kweenyanga ezi-6 ukuze uqiniseke ukuba ukutya akukho malunga nokuphelelwa kwaye akonakalanga. Qiniseka ukuba ugcina incwadana inokuvula kwaye ezinye izinto zokutya zinendawo yakho yokutya ukuze ube nayo yonke into oyifunayo ngamaxesha okutya angxamisekileyo kwindawo enye.
