Kayan abinci mai lafiya don ɗaukar abinci don aiki

Wadatacce

• 8 kiyayewa a cikin shirin abincin rana

Shirya akwatin abincin rana don ɗauka zuwa aiki yana ba da zaɓi mafi kyau na abinci kuma yana taimakawa tsayayya wa wannan jarabar cin hamburger ko soyayyen abincin a abincin rana, ban da kasancewa mai rahusa.

Koyaya, ya zama dole a bi wasu kiyayewa yayin shiryawa da sanya abincin a cikin akwatin abincin rana, saboda safarar aiki da lokacin abinci baya cikin firinji yana daɗin yaɗuwar ƙwayoyin cuta waɗanda zasu iya haifar da haifar da cutar hanji.

Wasu misalan abin da za'a iya ɗauka a cikin akwatin abincin rana sune:

• Na biyu: Cokali 4 na shinkafa, rabin duniyan wake, yankakken gasashen nama, salad da ‘ya’yan itace 1 na kayan zaki.
• Na uku: Taliyan taliya 2 tare da naman sa na ƙasa da tumatir miya, da salatin da za'a bi.
• Na Hudu: 1 fillet na gasassun kaza ko kifi, wanda aka dandana shi da ganyaye masu kyau da gasasshen dankali da kayan lambu mai laushi, da fruita fruitan itaciya 1.
• Na Biyar: 1 ladle na dankalin turawa tare da gasasshiyar kaza, koren salad da 'ya'yan itace 1.
• Juma'a: omelet tare da dafaffun kayan lambu, yankakken nama da 'ya'yan itace 1.

A kowane menu zaku iya shirya salat na daban, wanda aka sanyawa da man zaitun, vinegar, lemun tsami da ganye irin su oregano da faski, suma suna da al'adar shan fruita fruitan 'ya'yan itace a matsayin kayan zaki.

Duba ƙarin nasihu don rasa nauyi da samun tsoka ta hanyar lafiya.

8 kiyayewa a cikin shirin abincin rana

Wasu mahimman hanyoyin kiyayewa waɗanda dole ne a ɗauka yayin shirya akwatin abincin rana sune:

1. Jefa tafasasshen ruwa kafin sanya abinci a cikin akwatin abincin rana: yana hana yaduwar kananan kwayoyin cikin abinci, yana hana matsaloli kamar cututtukan hanji, misali.

2. Zaba akwatin abincin rana wanda ya rufe daidai: kwantenan da aka yiwa rufi sune suka fi dacewa saboda suna bada tabbacin cewa ƙananan ƙwayoyin cuta ba zasu shiga gurɓata abincin ba, hakanan suna hana ɓarnatar da abincin.

3. Rarraba abinci gefe da gefe: yana taimakawa wajen adana ɗanɗanar kowane abinci kuma abincin yana da kyau da gani, koda bayan awowi da yawa na shiri.

4. Guji kayan miya da aka shirya da mayonnaise: kayan miya, musamman tare da mayonnaise da danyen kwai, basa dadewa daga cikin firinji kuma zasu lalace cikin sauki. Kyakkyawan ra'ayi shine amfani da man zaitun da vinegar, wanda yakamata a ɗauka a cikin fakitin mutum. Idan zaka iya ajiye waɗannan kayan ƙanshin a cikin firiji a wurin aiki, ya fi kyau.

5. Nemi abinci mai kyau: Dole ne akwatin abincin rana ya ƙunshi abinci mai gina jiki koyaushe, kamar su kayan lambu, hatsi da nama mai taushi. Abincin caloric da mai, irin su lasagna da feijoada, ba sune mafi kyawun zaɓuɓɓuka don cin abincin rana a wurin aiki ba saboda suna buƙatar lokaci mai tsawo, wanda zai iya haifar da bacci da kuma rage yawan aiki.

6. theauki salatin dabam: mutum ya fi son sanya salatin a cikin wani akwati daban, zai fi dacewa a cikin gilashi, kuma kawai a sanya shi a lokacin cin abinci don tabbatar da kyakkyawan dandano da ɗanɗano na kayan lambu.

7. Sanya akwatin abincin rana a cikin firiji: da zaran ka isa wurin aiki, dole ne ka sanya akwatin abincin rana a cikin firiji don hana abinci lalacewa, saboda zama a cikin zafin jiki na fi ɗimbin yaɗuwar ƙwayoyin cuta waɗanda ke haifar da ciwon ciki da cututtukan hanji.

8. Zafafa akwatin abincin rana sosai kafin cin abinci: yanayin zafin jiki ya fi dacewa ya zama sama da digiri 80 don kashe yawancin ƙwayoyin cuta waɗanda ke cikin abinci. Dogaro da wutar lantarki ta microwave, bari abinci ya ɗumi na aƙalla aƙalla mintina 2 sannan a jira shi ya ɗan huce kaɗan kafin cin abincin.

Lokacin da mutum ya bi waɗannan shawarwarin yau da kullun, akwai ƙananan haɗarin gurɓatar abinci, ban da kiyaye ƙanshin abincin da sauƙaƙe lafiyayyen abinci.