Kana iwe uri mutsva kukudyara kwakavakirwa pakudyara uye uchiri kuwana maitiro ekugadzira kudya kunovaka muviri zvishoma, rondedzero iyi inogona kubatsira. Mazano mashoma ekutanga ekutenga anokupa matipi ekuti ungatengesera sei uye uchengetedze girosari, pamwe nerunyoro rwezvaunofanirwa kugara uinazvo kumba - muwadhiropu, mufiriji kana mufiriji. Zvakakosha kugara uine chikafu chakaomeswa kana chakaomeswa mukicheni yako - kunyangwe ukapera miriwo mitsva nemichero, unogona kugadzira chikafu chine hutano uye chinonaka nema noodles, matomatisi emumagaba uye sipinashi yakaoma!
1. Tenga zvakawanda
Zviri nyore kutenga zvese zvaunoda musupermarket kamwe kana kaviri pasvondo, pane kumhanya uchitenga pese paunoda zvinongedzo. Izvi zvinowedzera kushanda kwekubika uye zvinotora nguva shoma mukati mevhiki.
2. Shandisa runyoro
Nyora hurongwa hwekudya husina kunaka hwevhiki, gadzira rudungwe rwekutenga, uye ramba uripo. Kusarudza pachine nguva kuti ndechipi chikafu chauchange uchibika mukati mevhiki kuchaita kuti zvive nyore kuronga zvinhu zvekutenga. Uye hapasisina huturu hwemagirini aisakwanisa kushandiswa!
3. Usaende kunotenga nenzara
Iwe wakatoona kuti kana uine nzara, chose chose chiri musupermarket chinotaridzika chinoyevedza, uye unoda kuisa zvese zvaunoona mudengu. Uye paunoenda kunotenga mushure mekudya, une musoro wakajeka uye hauedzwi nezvinhu zvausingadi.
4. Tora zvigadzirwa zvemhando chete
Zvechokwadi, zvigadzirwa zvemhando yepamusoro zvinowanzodhura zvakanyanya. Pane nguva dzose muedzo wekutenga zvigadzirwa zvakachipa, asi izvo zvaunobhadhara ndizvo zvaunowana. Tora mukaka wekokonati, semuenzaniso: tenga iyo yakachipa uye unopedzisira wawana mvura isinganakidze zvakadaro, asi mhando yemukokonati mukaka unoshandura ndiro senge soy stew, curry uye ice cream yekumba kuita shasha chaiyo ine creamy kuravira!
5. Tsvaga zvitoro zvine mitengo yakanaka
Zvinowanzoitika kuti muzvitoro zvakasiyana mitengo yezvokudya inogona kusiyana zvikuru. Tsvaga zvitoro munzvimbo yako zvinopa zvigadzirwa zvaunoshandisa nguva dzose pamutengo wakasununguka, uye uzvitenge ikoko - nenzira iyi unogona kuchengetedza mari.
General list of ingredients
Iyi rondedzero haina kupera, uye hongu, unogona kutenga zvigadzirwa zvinoenderana nekuravira kwako uye zvaunoda. Kana zvasvika pakudya kwakaoma, haufanirwe kuzvitenga zvese kamwechete - ingotora zvinhu zvakafanira kubva muchitoro nguva nenguva, uye nekufamba kwenguva, unenge uine zvekushandisa zvakakwana kumba.
Zvokudya zvitsva:
greenery
mabhanana
· Maapuro nemapeya
· Celery
· Magaka
bhero mhiripiri
· Lemon uye lime
· Madomasi
Miti (parsley, basil, mint, nezvimwewo)
Zvibereko (mastrawberries, blueberries, raspberries, nezvimwewo)
· Avocado
· Hanyanisi
· Karoti
· Beet
· Tofu
· Hummus
· Vegan chizi
· Kokonati yogati
Chikafu chakaomeswa:
Zvibereko (raspberries, blueberries, strawberries, blackberries, nezvimwewo)
Legumes (chickpeas, black beans, adzuki, etc.)
Miriwo yakaomeswa nechando (spinachi, pizi, chibage, nezvimwewo)
Vegetarian soseji uye burgers
· Miso paste
Dry uye zvimwe zvigadzirwa:
Bhinzi dzakakangwa
· Pasta uye noodles
Zviyo zvakakwana (mupunga, quinoa, mapfunde, nezvimwewo)
Herbs uye zvinonhuwira (turmeric, kumini, chipfu, garlic powder, nezvimwewo)
Gungwa munyu uye pepuru nhema
· Garlic
Mafuta (muorivhi, kokonati, nzungu, nezvimwewo)
· Soy muto
· Vhiniga
Mbeu nenzungu (chia, hemp, flax, almonds, walnuts, cashews, mhodzi dzenhanga, nezvimwewo)
Zvibereko zvakaomeswa (mazambiringa akaomeswa, maapricots akaomeswa, prunes, maonde, nezvimwewo)
mbiriso ine utano
· Kurwara
Kubika zvinhu (soda, vanilla essence, nezvimwewo)
Sweeteners (maple syrup, coconut nectar, kokonati shuga, agave)
Chokoti yakasviba uye cocoa
· Seaweed