Les zvokudya zvisingaori , zvakadai sezvigadzirwa zvemumagaba uye michero yakaomeswa, zvine upenyu hurefu hwepasherufu uye hazvitsvaki firiji kuti zvisaparare. Pane kudaro, anogona kuchengetwa pakamuri tembiricha, senge mupantry kana kabati ().
Izvi hazvisi zvinhu zvakajairwa mukicheni chete, asi zvakare zvinofarirwa nevashambadziri uye vanodzika misasa vasingakwanisi kuunza chikafu chinoparara senge nyama nyowani, zvigadzirwa zvemukaka, nemiriwo munzira.
Pamusoro pezvo, zvinhu zvisingaparare zvakakosha mumamiriro ekukurumidzira uye zvinofarirwa nevanobatsira vanodyisa kana kuendesa magirosari kuvanhu vakatarisana nekushaya pekugara kana kushaya chikafu.
Kunyange zvazvo zvimwe zvinhu zvakadai sebhokisi macaroni uye cheese zvakaputirwa nekuchengetedza uye zvimwe zvinhu zvisina kunaka, zvokudya zvakawanda zvinovaka muviri, zvisingaori zviripo.
Heano 12 ezvehutano zvisina kuparara chikafu.
Zviri mukati
1. Bhinzi dzakaomeswa uye dzemumagaba
Nehupenyu hurefu hwesherufu uye huwandu hwekudya kunovaka muviri, bhinzi dzakaomeswa uye dzemumagaba isarudzo dzakangwara dzisingaori dzechikafu. Bhinzi dzemumagaba dzinogona kuchengetwa pakamuri yekushisa kwemakore maviri kusvika ku2 apo bhinzi dzakaomeswa dzinogona kugara makore gumi kana kupfuura, zvichienderana nepasuru ().
Muchokwadi, imwe ongororo yakawana kuti kuchengetwa kweanosvika makore makumi matatu kwainzi kunodyiwa ne30% yevanhu vari pachirongwa chekushandisa chikafu chekukurumidzira ().
Bhinzi itsime rakanaka kwazvo re fiber, magnesium, B mavhitaminzi, manganese, iron, phosphorus, zinc uye mhangura. Uyezve, vanobatana zvakanaka nezvikafu zvakawanda uye vanoita zvekuwedzera kune moyo kune soups, ndiro dzezviyo, uye saladi ().
2. Nut butters
Nut butters ane cream, ane kudya-dense, uye anonaka.
Kunyangwe tembiricha yekuchengetera inogona kukanganisa hupenyu hwesherufu, zvekutengesa zvinogara kusvika kumwedzi 9 patembiricha yekamuri. Natural nzungu ruomba, iyo isina preservatives, anotora kusvika 3 mwedzi pa 50 ° C (10 ° C) uye chete 1 mwedzi pa 77 ° C (25 ° C) (, ).
Sekureva kweDhipatimendi rekurima reUnited States (USDA), bhotela rearumondi rinogara kusvika gore rimwe patembiricha yekamuri nepo bhotela recashew rinogara kusvika kumwedzi mitatu ().
Nut butters ane hupfumi hwemafuta ane hutano, mapuroteni, mavhitamini, zvicherwa uye zvine simba chirimwa makomisheni, anosanganisira phenolics, anodzivirira muviri wako kubva kune oxidative kusagadzikana uye kukuvadzwa kunokonzerwa nemamorekuru asina kugadzikana anonzi ma free radicals () .
Majari e nut butter anogona kuchengetwa mupantry yako nepo mapaketi madiki anogona kutorwa kukwira kana kudzika musasa kune-the-go-snack.
3. Michero yakaomeswa nemiriwo
Kunyange zvazvo michero mitsva yakawanda nemiriwo zvine hupenyu hupfupi hwesherufu, zvibereko zvakaomeswa zvinonzi hazvisi kuparara. Kana yakanyatsochengetedzwa, yakawanda inogona kuchengetwa yakachengeteka mukamuri tembiricha kusvika 1 gore, uye miriwo yakaomeswa inogona kuchengetwa kweinenge hafu yenguva (,,).
Iwe unogona kusarudza kubva kune zvakasiyana-siyana zvemichero yakaomeswa nemiriwo, kusanganisira maapuro akaomeswa, maapuro, tomate uye karoti. Iwe unogonawo kushandisa dehydrator kana ovheni kuti ugadzire michero yako yakaomeswa nemiriwo. Vacuum-yakavharwa kurongedza inogona kubatsira kudzivirira kuparara.
Zvibereko zvakaomeswa nemiriwo zvinogona kunakidzwa sechikafu kana kuwedzerwa kune trail mix. Pamusoro pezvo, miriwo yakaomeswa inogona kudzoreredzwa nekuwedzera kune soups kana stew kana zvibereko zvitsva zvisipo.
4. Hove dzomumagaba nehuku
Kunyange zvazvo zvibereko zvitsva nehuku zvakapfuma muzvokudya, zvinoparara zvakanyanya. Zvakangodaro, mhando dzemumagaba dzinogona kuchengetwa zvakachengeteka pasina firiji kwenguva yakareba - kusvika kumakore mashanu patembiricha yekamuri ().
uye zvimwe zvigadzirwa zvemugungwa zvinotengeswa zvakare mumapakeji akareruka anonzi retort pouches, ayo akakwana kune madiki mapantries uye mabhegi. Zvokudya zvegungwa mumabhegi asingasviki ane hupenyu hwesherufu kusvika kumwedzi gumi nemasere ().
Huku nedzimwe nyama dzinogona kuwanikwawo mumabhegi ekudzoreredza, asi iwe unofanirwa kutarisa kune iyo yekurongedza yeruzivo rwehupenyu hwesherufu.
5. Nzungu nemhodzi
Nzungu uye mhodzi zvinotakurika, zvinovaka muviri, uye pasherufu-yakadzikama, zvichiita kuti dzisave chikafu chekudya. Inofarirwa nevanofamba-famba uye mabhegi e-high-calorie snacks, ivo vakanakawo kuvapo kune chero mamiriro ezvinhu.
Paavhareji, nzungu dzinogara dzinenge mwedzi mina padzinochengeterwa kana padyo nekamuri tembiricha (4°C kana 68°C), kunyangwe hupenyu hwesherufu hunosiyana zvakanyanya pakati pe (20°C kana XNUMX°C).
Semuenzaniso, macashews anogona kuchengetwa kwemwedzi mitanhatu pa6°C (68°C) asi anongogara kwemwedzi mumwe chete patembiricha yakafanana ().
Mbeu dzine hupenyu hwakaenzana hwesherufu. Maererano ne USDA, mhodzi dzenhanga dzinogara dziri nyowani kwemwedzi mitanhatu patembiricha yekamuri ().
6. Zviyo
Sezvakaita oats, mupunga nebhari zvine hupenyu hwakareba kupfuura mamwe macarbohydrates akakurumbira asi anoparara sechingwa, zvichiita kuti ive sarudzo yakanaka yekuchengetedza chikafu kwenguva refu.
Semuenzaniso, mupunga webrown unogona kuchengetwa pa50-70 ° C (10-21 ° C) kusvika kumwedzi mitatu uye unogara kusvika kumwedzi mitanhatu patembiricha yekamuri (,).
Mbeu dzinogona kuwedzerwa kune soups, salads uye casseroles, zvichiita kuti zvive zvakasiyana-siyana, zvisingagoneki. Uyezve, kudya zviyo zvakakwana kunogona kuderedza njodzi yako yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye mamwe magomarara ().
7. Miriwo yemumagaba nemichero
Canning yakagara ichishandiswa kuwedzera hupenyu hwesherufu yezvikafu zvinoparara, kusanganisira michero nemiriwo.
Kupisa kunoshandiswa panguva yekugadzira kunouraya tupukanana tunogona kukuvadza, uye chisimbiso chechikafu chemumagaba chinodzivirira mabhakitiriya matsva kubva pakushatisa zviri mukati ().
Hupenyu hwesherufu hwemichero yemumagaba nemiriwo zvinoenderana nerudzi rwechigadzirwa.
Semuenzaniso, pasi-asidhi yemumagaba miriwo, kusanganisira mbatatisi, makarotsi, bhititi, uye sipinashi, inopera makore maviri kusvika mashanu patembiricha yekamuri ().
Kune rimwe divi, michero ine acid yakawanda senge mazambiringa, maapuro, mapichisi, majiroji, uye chinanazi zvinongogara mwedzi gumi nemaviri kusvika gumi nemasere. Izvo zvakafanana zvinoenda kune miriwo yakazara muvhiniga, seGerman mbatatisi saladi nemimwe miriwo yakabikwa ().
Paunenge uchitenga, sarudza michero yemumagaba yakarongedzerwa mumvura kana 100% muto wemichero pane sirasi inorema, uye sarudza miriwo yemumagaba yakaderera-sodium pese pazvinogoneka.
Kana uine hunyengeri mukicheni, funga kumba uchishandisa michero nemiriwo zvakatengwa muchitoro kana mubindu. Kana usingazivi maitirwo acho, unogona kubvunza mabhuku akawanda kana zvidzidzo pamhepo.
8. Jerky
Kuchengetedza nyama itsika yaishandiswa kubva kare kare kudzivirira mapuroteni kubva pakuora. Kunyanya, jerky inogadzirwa nekurapa nyama mune saline solution uye nekuibvisa. Preservatives, flavorings nezvimwe zvakadaro dzimwe nguva zvinoshandiswa panguva yekugadzirisa.
Mhando dzakawanda dzejeki dziripo, dzinosanganisira nyama yemombe, huku nenyati. Kune kunyange chirimwa-based jerky dzimwe nzira dzakagadzirwa kubva kukokonati, bhanana, uye jackfruit. Izvozvo zvakati, cherechedza kuti dzimwe nzira idzi hadzina hutano hwakaenzana nenyama-based jerkies.
Commercial jerky inogona kuchengetwa zvakachengeteka mupantry kusvika kune 1 gore, kunyange zvazvo USDA inokurudzira kuti jerky yakagadzirwa kumba ichengetwe pamhepo inopisa kusvika kumwedzi miviri ().
Chero rudzi rwejerky runogona kunakidzwa nemwero, asi sarudzo dzakanyanya kunaka ndedziya dzisina shuga yakawedzerwa, zvinonaka zvekugadzira, kana zvinodzivirira.
9. Granola nemaprotein bars
Zviyo nemaprotein bars chikafu chesarudzo kune vanodzoka kumashure uye vanofamba netsoka nekuda kwehupenyu hwavo hurefu hwesherufu uye kuumbwa kwekudya.
Mabhawa mazhinji egranola anogara ari matsva kweanosvika 1 gore patembiricha yemumba. Saizvozvowo, mapuroteni akawanda ane hupenyu hwesherufu hwegore rimwe chete, asi zviri nani kushandisa zvigadzirwa zvega kune ruzivo rwekupera (,).
Uyezve, granola uye maprotein bars anogona kuve ane hutano zvakanyanya kwenguva yakareba sewe. Tarisa mabhureki azere nezvinonhuhwirira zvemoyo, senge oats, nzungu uye michero yakaomeswa, uye ane mashoma akawedzera shuga uye zvigadzirwa zvekugadzira.
10. Muto
Soups emumagaba uye akaomeswa isarudzo huru paunenge uchiisa pantry yako. Vanosarudzwawo nemasangano anopa chikafu.
Mishonga yakawanda yemumagaba yakaderera muasidhi uye inogona kugara kusvika kumakore mashanu patembiricha yekamuri. Kunze kwemhando dzine hupenyu hwesherufu hwemwedzi ingangoita gumi nemasere ().
Kunyangwe akawanda akaomeswa soup musanganiswa anofanirwa kugara kusvika kune 1 gore, zviri nani kutarisa mavara emazuva ekupera.
Sarudza soups dzakapfuma mune zvine hutano zvinongedzo semuriwo nebhinzi, uye sarudza yakaderera-sodium zvigadzirwa pese pazvinogoneka, sezvo kunwa kunogona kukanganisa hutano hwako.
11. Kudya Kwakaomeswa Nechando
Kuomesa nechando kunoshandisa sublimation, maitiro ayo aizi inoshandurwa yakananga kuita mhunga, kubvisa mvura kubva muchikafu kuitira kuti igare kwenguva yakareba pakupisa kwekamuri. Zvokudya zvakaomeswa nechando zvakakurumbira pakati pevabhegi nekuda kwehuremu hwavo uye kutakura ().
Zvokudya zvakaomeswa nechando uye zvakagadzirira-kudya-zvakaomeswa zvakagadzirirwa kuchengetedza kwenguva refu - nezvimwe zvigadzirwa zvine makore makumi matatu ekuravira garandi ().
Makambani mazhinji, kusanganisira uye, anogadzirira chikafu chinonaka chechando-chakaomeswa izvo zvisiri zvehutano chete asiwo zvakakodzerwa nekudya chaiko.
12. Mukaka wehupenyu hurefu uye mukaka usiri wemukaka
Nepo mukaka mutsva uye dzimwe dzisiri dzemukaka dzisiri dzemukaka senge almond uye mukaka wekokonati zvinoda kuiswa mufiriji, sherufu-yakagadzika mukaka uye yakawanda inogadzirwa kuti ichengetwe pamhepo tembiricha.
Sherufu-yakagadzika kana kuti aseptic mukaka unogadzikiswa uye wakaputirwa zvakasiyana nemukaka wenguva dzose nekuti unopisa kusvika kune tembiricha yepamusoro uye unoputirwa mumidziyo isina mbereko ().
Imwe ongororo yakawana kuti mukaka wakagadzika pasherufu waive nehupenyu hwesherufu hunosvika kumwedzi 9 pawakachengetwa pa40–68” (4–20”) ().
Zvinwiwa zvinogadzirwa nezvirimwa zvakaita semukaka wesoya wakaiswa mumidziyo yakapfava, zvinosanganisira purasitiki, bepa nealuminium, zvinogarawo kusvika kumwedzi gumi, ukuwo zvekudya zvemumagaba zvinogara kwemakore mashanu patembiricha yemumba. ambient (,).
Shelf-yakagadzikana uye yemiti-based milks inogona kushandiswa kana firiji isipo. Mukaka wehupfu ndiyo imwe nzira yakanaka, ine inofungidzirwa pasherufu yemakore matatu kusvika ku3 kana yakachengetwa munzvimbo inotonhorera, ine rima. Inogona kugadziriswa nemvura yakachena muzvikamu zviduku sezvinodiwa ().
Izvo zvakakosha
Les zvokudya zvisingaori inogara kwenguva refu uye inodiwa mumamiriro mazhinji.
Kunyangwe iwe uchida kupa zvinhu kune vanopa rubatsiro, gadzirira zvingangoitika, tenga kana kungotenga pantry yako, unogona kusarudza kubva pahuwandu hwezvekudya zvine hutano zvisingade firiji.
