Iziphepho, izikhukhula ezikhukhula, izikhukhula, ukuzamazama komhlaba okukhulu, ukuqhuma okukhulu kwemvelo kanye nezinye izinhlekelele kungakushiya uboshwe ngaphandle kwegesi izinsuku eziningana. Wena nokuphepha komndeni wakho kuza kuqala, kodwa uma ukwazi ukuhlala endlini yakho, uzodinga izinto, kuhlanganise nokudla namanzi.
Ukudla kakade esiqandisini sakho kanye nefrijini kuzohlala kubanda usuku noma ezimbili, kodwa ngaphandle kokuthi ube ne-generator yakho, uzodinga izinto ezingadingi ugesi ukugcina noma ukulungiselela. Hlela phambili futhi ugcine i-pantry yokudla okuphuthumayo enokudla okunempilo ukuze ukwazi ukondla umndeni wakho kuze kufike inhlekelele.
I-Jerky ne-Dehydrated Meat
Izinkumbi zezinyosi noma inyama yenkomo yimithombo emihle yamaprotheni ayidingi noma yimiphi imibandela ekhethekile yokugcina uma nje ihlanganiswe kahle. Ezinye izinhlobo zokudla ziyatholakala futhi, kufaka phakathi i-ham ne-turkey jerky.
Ungathola izinyama ezidliwayo ezindaweni zokudla, ezitolo ezilula, futhi cishe yonke indawo. Ziwumthombo omuhle kakhulu weprotheyini namafutha aphansi, kodwa nawo aphezulu e-sodium. Ungathola i-fancier (futhi mhlawumbe impilo enhle), njenge-Krave Jerky ezitolo zezokudla, ezitolo ezikhethekile kanye ne-intanethi.
Izithelo Nomquba Okusemathinini
Amapayipi, amapheya, amajikijolo kanye nama-appleauce yimithombo enhle ye-vitamin C , i-potassium, i-fibre, namanye amavithamini namaminerali abalulekile. Ungagcina izithelo ezifakwe ekheniwe uma zithengiswa, noma ugcine izithelo ezintsha ekhaya.
Imifino, njengebhontshisi, i-peas, ne-izaqathe inikeza u-vitamin A amaningi, i-potassium, i-fibre, nokuningi. Imifino ekheniwe, njengebhontshisi abamnyama, ubhontshisi be-navy namabhontshisi amhlophe nakho okuhle ukuba khona.
Izinsipho ezisemathinini, ama-Stews and Meals
Isobho ezikhonjiwe nezitshalo zingakondla kakhulu, futhi kulula ukuzigcina. Thenga izinsipho ezilungele ukushisa njengoba zikhona futhi azidingi ubisi olwengeziwe noma amanzi, ikakhulu uma ungenawo amanzi amaningi ahlanzekile.
Ukudliwa kwe-pasta ekheniwe kungagcinwa isikhathi eside. Ngeshwa, bavame ukuphakama kwamafutha nama-khalori. Kodwa, ungathola imikhiqizo engcono (okwenziwe ngezinhlamvu ezigcwele) endaweni yokudla yemvelo yesitolo noma esitolo sokudla sezempilo, into efana no-Annie.
Izithelo ezinamanzi
Izithelo ezomile , ezifana nezomisiwe, ama-craisins, nama-apricot yindlela enhle yokuthola ubuhle bezithelo zibe yi-pantry yokudla okuphuthumayo. Balahlekelwa yi-vitamin C eminingi, kodwa balondoloza zonke ezinye izakhi. Futhi zihlala isikhathi eside uma nje ugcina iziqukathi zivalwe.
Ungakwazi ukungcolisa cishe noma yikuphi uhlobo lwezithelo ekhaya uma unesidumbu. Noma ungasebenzisa isithelo ukwenza izithelo isikhumba roll ups.
Abakwa-Grace Crackers
Ama-crackers, ama-pretzels, nama-chick-chips ahlanganisiwe ahlala isikhathi eside kunokudla isinkwa ngakho-ke angcono ngesimo sokudla esiphuthumayo. Bheka abahlaziyi abagciniwe ngamanani amancane futhi ungavuli amaphakheji uze uwadinge. Uma nje iphakethe lihlala liqinile, ama-crackers kufanele abe okungenani okungenani izinyanga eziyisithupha.
Inhlanzi Nesikhumba Esinqunyiwe
I-tuna ekheniwe kanye ne-salmon imithombo enhle kakhulu yamaprotheni, amavithamini, amaminerali, nama-omega-3 fatty acids. Zitholakala emathini noma emaphoyiseni epholi. Thenga ezinye zezinsizakalo ezilodwa ukuze ungachithi noma iyiphi inhlanzi. Futhi isitoreji phezulu kwi-sardines, ebuye icebile kuma-omega-3s abalulekile.
Inhlanzi ingazuza kancane futhi kunezinye izinketho. Ukuhlunga okwenziwe ekheniwe, ama-oysters, nokuqamba inyama konke kucebile amaprotheni ne-zinc futhi kungagcinwa isikhathi eside.
Ezinye izilwane zitholakala kwamathini, ngakho-ke ungathatha ikhefu kuzo zonke izinhlanzi. Ihaji elinamathanga, inkukhu, i-SPAM, nesangweji esinamathini angasakazwa ingadliwa nabanqunu njengokudla okusheshayo.
Amantongomane nembewu
Amantongomane kanye nembewu kufanele futhi ifakwe ku-pantry yokudla okuphuthumayo. Ama-alimondi, ama-walnuts, ama-cashews nama-pecans anamaprotheni, ama-fibre namafutha anempilo. Amantongomane kanye nembewu esesigoboleni igcina isikhathi eside kakhulu. Amantongomane ahlanganisiwe nembewu kuhle, gcina amehlo ezinsukwini zokuphelelwa isikhathi bese ugcina iziqukathi zivalwe.
Enye indlela ukugcina ibhotela le-peanut noma elinye ibhotela le-nati esiteshini sakho esiphuthumayo - ukukhonza nabakhiqizi noma izithelo ezomisiwe.
I-Granola I-Bars ne-Cereal
Imivalo ye-Granola nezindawo zokudla kwasekuseni zenza okuthakazelisayo okumnandi, futhi zinomsoco kunama-candy bars evamile. Amaprotheni asetshenziswe ngaphambili afana namagremu amancane amaprotheni. Le miigoqo ivame ukuhlanganiswa, okuyinto enhle, ngakho bahlala basha ngemuva kokuba ibhokisi livuliwe.
Ukudla okusanhlamvu kwasekuseni kuyinto enhle ukuba nayo ngoba iqiniswe ngamavithamini namaminerali engeziwe. Zingadliwa zomile, njenge-snack, noma ngobisi (uma unobisi obuqinile obushefu).
Isilondolozi Sokushisa Isiliva NeJusi
Ubisi oluqinile lwesibhakabhaka luhlanganisiwe ngakho akudingeki ukuba luqandishelwe kuze kuvuleke. Ubisi olusemathinini noma obisiketshezi lungenalo ukunambitheka okusetshenziselwa wona, ngakho kungaba ngcono ukhethe ubisi lwezitshalo, njengelayisi, i-almond noma ubisi lwe-soy. Bheka iziqukathi ezizodwa kuphela.
Into efanayo isebenza kumjusi. Kungcono kakhulu ukonga ukuthenga amabhodlela amakhulu, futhi uhlala isikhathi eside, kodwa ngaphandle kwesiqandisiso, uzoba nenkinga ngemuva kokuvula amabhodlela. Khetha amabhodlela amancane amajusi, amabhokisi, nezinkukhu esikhundleni salokho.
Amanzi Nama-Electrolyte
Ungaphila amasonto ambalwa ngaphandle kokudla, kodwa kuphela izinsuku ezimbalwa ngaphandle kwamanzi. Ufuna amanzi akho ahlanzeke, aphephile futhi akhululeke kuma-germs nama-parasites.
Amathiphu Amanzi Aphephile
- Gcina amabhodlela amaningana ahlanzekile agcwele amanzi futhi agxilwe ngokuqinile noma amasheya emanzini amabhodlela avela esitolo.
- Uma ungaqiniseki uma umthombo wakho wamanzi uphephile, i-American Red Cross iphakamisa ukuphatha amanzi nge-chlorine.
- Cabanga ukuthenga amanzi okuhlanza amanzi okwenzelwe abagibeli nabagibeli. Qinisekisa ukuthi uthenga i-purifier yamanzi hhayi nje isihlungi samanzi.
Iziphuzo zeziphuzo zika-electrolyte ezifana ne-Gatorade noma i-Powerade zinganezelwa esitolo sakho esiphuthumayo sokudla, futhi.
Ama-multivitamini
Uma isimo sakho esiphuthumayo sithatha izinsuku ezimbalwa kuphela, ukungabi namagciwane okwevithamini namaminerali ngeke kube yinkinga enkulu. Kodwa uma ukhathazekile ngenkinga ehlala isikhathi eside, ama-multivitamini nsuku zonke angasiza ukuhlinzeka noma yiziphi izakhi ezilahlekile kuze kube yilapho isimo sidlula.
Ingabe ama-Openers ne-Kitchen Tools
Konke lokhu kokudla okuphuthumayo kugcinwa futhi kuvalwe futhi okunye uma kudinga ukuvula okungenzeka okungenani. Kudingeka ube nokuvula okungekho kagesi noma ukuvula ukhiye wesonto ohlala esitolo sakho esiphuthumayo sokudla.
Uzodinga ezinye iziqukathi, futhi. Gcina izikhwama, izikwesikhwama noma ezinye izitsha ezinkulu eziseduze. Uma kwenzeka ukuthi uphume endlini yakho ngokushesha, awufuni ukuzingela isikhwama ukuze uphathe ukudla kwakho.
Futhi ungakhohlwa nge-stash yezinto, gcina amakhiwane ambalwa, amafoloko, nezinkezo, kanye nezitsha, amapuleti, nezinkomishi. Futhi, uma unendlela yokushisa ukudla kwakho, uzodinga i-cookware. Isitofu esitokisini noma i-grill encane ephathekayo enezinhlanzi ezincane ze-propane zingasetshenziswa endaweni yangaphandle ephephile ukushisa ukudla. Ungakhohlwa ukufana.
Ukuphepha kokudla Uma Ugesi Uphuma
Yilungele esimweni sezulu-okuhlobene noma ezinye izimo eziphuthumayo. Nakhu okumele ukwenze uma ugesi wakho uphuma:
- Shiya umnyango wefriji uvaliwe. Ukudla kwakho kuzohlala kuphephile kuze kube amahora angu-48. Ukudla okuneqhwa efrijini lakho, isikhathi eside sizohlala siqhwa, noma, okungenani kubanda.
- Gcina umnyango wakho wesiqandisini uvaliwe. Ukudla efrijini kuzophephile okungenani amahora amabili uma ungavuli futhi uvale iminyango. Ngemva kwalokho, kuzodingeka kuthuthelelwe endaweni epholile ngeqhwa.
- Gcina ama-coolers lapho ungawathola khona kalula. Qinisekisa ukuthi unezinkampani ezimbili noma ezintathu, ngakho-ke unezindawo eziningi zokudla neqhwa.
- Izikhwama ze-Stash zama-cubes e-ice efrijini lakho. Uma ugesi uphuma amahora angaphezu kwamathathu noma amane, thumela ukudla kwakho okufrijile emaqandisini bese uwafaka ngeqhwa eliningi.
- Gcina izitsha zamaplastiki ezihlukene ngezitshalo eziqinile ezihambisanayo. Awufuni ukubeka inyama yakho engakusiki eceleni kokudla kwakho okuphekiwe noma umkhiqizo ongehlaza kuma coolers. Zigcine zihlukaniswe neziqukathi ngabanye.
Ukudla okuphakade akufanele kugcinwe ngaphezu kwama-degrees ama-40 Fahrenheit amahora angaphezu kwama-amabili. Ngaphandle kwalokho, ukudla kungase kuqale ukuphazamisa, futhi ukukhula kwamagciwane kuzoqala. Phonsa noma yikuphi ukudla okungahleliwe okungazange kube khona ngaphandle kwesiqandisiso isikhathi eside kangaka ukuze ungalimazi noma yikuphi ukugula okuphethwe ukudla.
Uma ukuphuma kwamandla okuhambisana nesimo sezulu kuvamile lapho uhlala khona, cabanga ngokutshala imali ku-generator enegesi ukuze ukwazi okungenani ugcine isiqandisisi nefrijini, kanye nezinye izinto ezidingekayo zobuchwepheshe.
Okunye Okuphuthumayo Okudla Kwama-Pantry Amathiphu
- Thenga ukulinganisa okulinganayo uma kunokwenzeka, ngoba awukwazi ukuncika esiqandisini ngemuva kokuba izivali zivuliwe.
- Gcina ukudla kwakho okuphuthumayo okugcinwe endaweni epholile.
- Hlola ukudla ku-pantry yokudla okuphuthumayo ngezikhathi ezithile, ukuze ungagcini ukudla okuphelelwe yisikhathi.
- Phendulela ukudla kusuka esitokisini sakho esiphuthumayo kuya esitolo sakho esivamile ukuze ukudla kwakho okuphuthumayo kungadluli izinsuku zabo ezisebenzisekayo.
- Uma uhlala ezingxenyeni ezisenyakatho, phakamisa isitsha esisodwa esiphuthumayo sokudla bese usigcina emotweni yakho phakathi nobusika. Khetha amantongomane, ama-crackers, inyama yenkomo eyomile, izithelo ezomisiwe kanye nesitsha sokuncibilikisa iqhwa ngamanzi.
- Gcina izinkinobho, amabhethri amasha, amakhandlela, imifino, izingubo zokulala, izinkinobho zosizo lokuqala kanye nanoma yiziphi ezinye izinto eziphuthumayo ongazidingayo.
Uma ulahlekelwa amandla, gcina ifriji nefrijini yakho ivaliwe. Ukudla kwakho kuzoba okulungile cishe amahora amabili.
Izwi kusuka
Ukuphepha kwakho kwangokwenyama kuqala uma inhlekelele ishaywa, kodwa uma unamathele ekhaya lakho ngaphandle kwegesi, ukutholakala kokudla okuphuthumayo kokudla okuphuthumayo kuzokwenza kube lula ukutholwa kwenhlekelele kuwe nomndeni wakho.
Imithombo
I-American Red Cross. "Izinkombandlela Zokuphepha Zokudla." http://www.redcross.org/prepare/disaster/food-safety.
Amasevisi Okulawula Nokuvimbela Izifo. "Lungiselela Ukunikezwa Kwakho Okusheshayo kokudla." http://emergency.cdc.gov/kulungele/kit/food/.