Nzira yekuve maneja wehupfumi kumba?

Nzira yekuve maneja wehupfumi kumba?

Kudya zvine hutano hakuna kumbove kwakakosha zvakanyanya, asi kudya michero yakasiyana-siyana, miriwo uye zvimwe zvekudya zvinovaka muviri zvinogona kunge zvakanyanya kuomera vanhu nemhuri munguva pfupi yapfuura nemitengo yezvekudya ichikwira.

Vanamazvikokota vanotsanangura kusachengeteka kwechikafu sekutadza kuwana chikafu chakakwana, chisingadhuri, chinovaka muviri kuti chigone kukura nekukura. Saka Rarama Sayenzi yakabvunza chiremba wezvekudya Kimberly Snodgrass kuti ape zano nezvekudya zvine hutano zvaunogona kutenga.

1. Kuronga kwekudya uye rondedzero yekutenga

Ongororo ye2015 yevatengi yakawana kuti kungoita rondedzero yekutenga usati washanyira girosari kunowedzera mukana wekudya kune hutano uye yakaderera body mass index (BMI). Vatsvagiri vakakurudzira kuti kugadzira rondedzero yekutenga imhando yedziviriro kubva kune zvisina hutano sarudzo dzechikafu, uchifunga anotevera matipi:

• Gadzirira purogiramu yezvokudya zvinotarisirwa kubikwa vhiki rose kana kuti mwedzi.

• Kudzokorora zvinofarirwa nemhuri mwedzi wose kunobatsira kushandisa chero chasara.

• Ongorora uye ongorora zviri mukati mekuchengetera zvokudya uye nzvimbo dzefiriji mumusha pachine nguva usati wagadzirira rudungwe rwokutenga kuitira kuti usatenge zvinhu izvo zviyero zvakakwana zvinowanika pamba.

• Usarasikirwa nezvinopihwa zvakakosha uye zvideredzwa kune chero zvigadzirwa kunze kweinodiwa rondedzero yekutenga.

2. Zvigadzirwa zvemumagaba uye nechando

Mashoko ekuti michero nemiriwo mitsva zviri nani pane kugarwa nechando kana mugaba ingano chete. Michero nemiriwo zvakaomeswa nechando uye zvomumagaba zvinotangwa pazvinenge zvanyanya kuibva uye zvinovaka muviri uye zvinobatsira. Kuisa mugaba kana kuomesa nechando kunobatsira kuchengetedza kukosha kwehutano hwezvigadzirwa. Chidzidzo che2015 chemichero sere nemiriwo chakaratidza kuti vhitamini yemukati yemhando dzechando yakanga yakafanana, uye dzimwe nguva iri nani, kupfuura shanduro nyowani.
Michero nemiriwo yakaomeswa uye yemumagaba kazhinji yakachipa pane mitsva. Inogonawo kuchengetwa mufiriji kusvikira yadiwa, iyo inoderedza kusaraswa kwezvokudya kusingakoshi. Snodgrass inokurudzira kusarudza majusi akachengetedzwa akanyorwa kuti "hapana shuga yakawedzerwa" kana mumagaba "muto wepanyama" uye "kana ukatenga miriwo yemumagaba, sarudza mavara anoti 'hapana kuwedzerwa munyu' kana kuti 'low sodium'."

3. Zviyo zvose

Kune mapakeji ezviyo ezviyo anotengeka, uye Snodgrass inokurudzira kuti asarudzwe nekuti akapfuma mune mamwe mavhitamini nemamineral, achicherechedza kuti mupunga wezviyo, pasta uye couscous zvigadzirwa zvine mutengo wakanaka uye zvinopa kukosha kwekudya kunodiwa.

4. Nyama yakawanda

Snodgrass inokurudzira kutenga hukuru hwemhuri kana mapeji enyama ehombe hombe uye kuisa mufiriji nekukurumidza paunodzokera kumba. Anotsanangura kuti nyama yakaonda ndiyo ine utano, saka zviri nani kusarudza huku, turkey kana nyama yakaonda.

5. Mamwe mapuroteni

Protein chinhu chakakosha chekuvaka mapfupa, tsandanyama uye ganda, uye inonyanya kukosha kuvana. Zvekuchipa uye zvinonaka zveprotein zvinosanganisira mazai uye chikafu chemugungwa chemumagaba, senge tuna, sardines uye salmon. Chickpeas, bhinzi, nenyemba zvakare manyuko makuru eprotein.

6. Tenga mumwaka

Kana munhu achida kutenga michero nemiriwo mitsva, zviri nani kuzvitenga kana zvave mumwaka, sezvo zvichiwanzova zvakachipa uye zvinonaka.

7. Rima chikafu chako wega

Munhu haadi kuseri kwechivanze kana bindu rakatenderedza musha wake kuti atange kurima michero nemiriwo zvaanoda. Strawberries inogona kukura mubhasikiti rakarembera pamhanza, bhegi rinokura rinogona kuita kuti zvikwanise kukura mbatatisi, uye zucchini inogona kukura mubhokisi rakaturikwa pahwindo.

Uye kana paine nzvimbo shoma kana isina iripo, kudira miriwo mitsva pahwindo sill kwakachipa pane kutenga akaomeswa kana shredded mhando. Snodgrass inokurudzira kuwedzera herbs pakudya panzvimbo yemunyu kuderedza kudya kwesodium.

8. Big Brand Names

Mazita makuru emhando zvinopihwa, izvo zvinowanzoiswa pamasherufu ane mukurumbira egirosari, anogona kufuratirwa. Pane kudaro, tsvaga iyo isina-frills shanduro iyo girosari inogona kupa pasi pemhando yavo. Kunyangwe iwo ari chaiwo chigadzirwa chimwe chete, mavhezheni aya akachipa.

9. Strategic reserve

Paunenge uchibika chikafu chikuru, funga kupeta kaviri zvigadzirwa kuitira kuti masevhisi anogona kuomeswa nechando. Snodgrass anoti hunyengeri uhwu hunogona kubatsira kuti chikafu chiwanikwe mumba chero nguva kana vana vane nzara, nepo vabereki vakabatikana kana kuneta kuti vabike chikafu chakazara. Soups, stews, casseroles uye pasta zvinogona kupatsanurwa uye kuomeswa nechando, kuve nechokwadi kuti zvakanyorwa zvakajeka uye zuva ravakaomeswa nechando rinosanganisirwa.