Malangizo Ophika Othandiza Anthu Odwala Matenda a Magulu

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Phunziro 1 pa 10 - Gwiritsani Ntchito Zida Zopangira Ergonomic

Kupweteka kwa nyamakazi , makamaka kukhudza manja, zala, mikanda, mabala, ndi mapewa, zimatha kupanga zovuta zophika ntchito. Zipangizo zowonongeka zopanda phokoso zomwe zimakhala zosavuta komanso zosamalidwa zimathandiza kwambiri anthu omwe ali ndi nyamakazi. Pali mitundu yambiri yopangira zipangizo zophika ndi zophikira. Spatula, zikho, mapeyala, whisks ndi zipangizo zina zophika zomwe zimakhala bwino mmanja mwanu (ie ergonomic) zingathandize kusintha kwapadera, kuchepetsa kupweteka, komanso kulipira ziwalo zotupa ndi zopunduka.

• Zida Zopangira Zida za Anthu Odwala Matenda a Magulu
• Mankhwala Osindikizira Mankhwala a Arthritis

_{Chithunzi ndi Dominic Morel (stock.xchng)}

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Chidziwitso 2 pa 10 - Gwiritsani ntchito Miphika ndi Pans ndi Zipinda Ziwiri

Miphika ndi mapeni angakhale olemetsa, ovuta, ndi ovuta kusamalira anthu omwe ali ndi ziwalo zowawa, nyamakazi. Kukweza miphika ndi mapeni ndi chogwirira chimodzi chokha chingathe kuvulaza ziwalo zolemetsa kale. Ngati muli ndi manja, ziboda, kapena zisoti zomwe zafooka ndi nyamakazi, kuyesa kukweza mphika kapena poto yaikulu kungakhale kosakhala bwino.

Kugwiritsira ntchito mphika kapena kupweteka ndi zida ziwiri kudzakuthandizani kupewa ngozi yaikulu ya khitchini kapena chiopsezo chovulaza. Poto yamagetsi awiri imapereka zolemera mofanana pakati pa manja ndi manja.

_{Chithunzi ndi 300dpi (iStockphoto)}

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Mfundo 3 pa 10 - Zakudya Zakudya Ndizofunika

Zokonza chakudya ndizofunikira kukhitchini, makamaka kwa anthu omwe ali ndi nyamakazi omwe ali ndi vuto la ntchito yopangira mabuku monga kudula, kudula, ndi kupaka. Pulogalamu yachitsulo idzadula, kupukuta, kapena kudula mutatha kuigwiritsa ntchito.

Onetsetsani kuti mumasankha pulogalamu yamakono imene mungathe kuiganizira, mukuganizira zofooka zomwe munayamba mukudwala matenda a nyamakazi. Musanayigule, onetsetsani kuti mutha kusintha masambawo mosavuta ndikuchotsa mbale ya pulasitiki ndi chivindikiro cha pulasitiki kuchokera pa pulogalamu ya chakudya. Ganizirani zosakaniza za mini zomwe mukufunikira pazomwe mukufuna.

Chithunzi ndi Tashka (iStockphoto)

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Phunziro 4 mwa 10 - Mphika Wopambana kapena Mipeni Yapadera Yambani Kudula

Nthaŵi zambiri, anthu samatenga nthawi yofufuza zipangizo zabwino zophika. Pali zipangizo zamakono zophikira zomwe zilipo kuposa kale lonse. Zothandiza kwa aliyense, zipangizo zamakono zokuphika zimapindulitsa kwambiri anthu omwe ali ndi zofooka zathupi.

Mipeni yamathanthwe ndi chitsanzo cha chida chophika chapadera. Mapangidwe awiriwo amachititsa mphamvu ndi kubwezeretsanso kudula ndi kudula. Mwala wodula umakhala ndi kayendedwe kamene kamangidwe.

_{Chithunzi ndi carolegomez (iStockphoto)}

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Chiphuphu 5 pa 10 - Khutsani Chophimba

Chophikira chakhitchini n'chofunika kwa wophika yemwe ali ndi nyamakazi ngati chida chilichonse chophikira chomwe ali nacho. Kuphika kungakhale njira yayitali, malingana ndi zovuta za recipe. Pamene ntchito yotsutsa imayamba kuwonjezera kuchuluka kwa ululu wa nyamakazi, kapena pamene imaima pamwamba pa chitofu ikukuvekani, khalani okonzeka kukweza chophimba. Ndikofunika kukhala ndi chopondera pafupi. Musaganize za izo zikuwononga zokongoletsa kwanu kukhitchini. Ganizirani za chophimba cha khitchini monga mbali yothetsera matenda a nyamakazi.

_{Chithunzi ndi eagleotter (iStockphoto)}

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Ndondomeko 6 mwa 10 - Chopereka cha Crockpots Convenience

Ndibwino kuti anthu omwe ali ndi ululu wosatha angathe kuphika chakudya chopatsa thanzi, koma mu nthawi yochepa kapena zambiri. Maphikidwe apamtunda ndiwo chabe - chakudya chophweka, chimodzi chokha cha poto.

_{Chithunzi ndi George Peters (iStockphoto)}

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Phunziro 7 mwa 10 - Msuzi Ndi Wosavuta Ndiponso Wothandizira

Pamene wina akudwala, nthawi zambiri amauzidwa kuti akhale ndi supu ya nkhuku. Pa chifukwa chilichonse, supu imathandiza anthu kumverera bwino. Msuzi ndi wosavuta kukonzekera ndi wathanzi. Onetsetsani kuti muli ndi supu zamzitini zomwe muli nazo pamene mukukhala ndi zovuta kwambiri kapena zosakaniza kuti mugwiritse msuzi mukamaliza kuphika. Msuzi adzakupatsani mphamvu ndi kukulimbikitsani.

Mukasuntha mphika wa msuzi, onetsetsani kuti mumagwira bwino pazitsulo zonse za mphika. Gwiritsani ntchito ladle kuti muthe msuzi m'mbale yomwe mungakhale mukudya, kotero simukuyenera kunyamula mbale yodzaza ndi supu yotentha ku khitchini.

_{Chithunzi ndi sdominick (iStockphoto)}

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Chidziwitso 8 cha 10 - Mapulani Okonzedwa

Pangani chakudya chowonjezera ndi ndondomeko yotsalira. Pogwiritsa ntchito kabuku kanu kawiri, mukhoza kupanga zokonzera zomwe mungathe kuzizira ndi kupezeka tsiku lina. Ndizovuta kwambiri kuti muzipangirako zokhazokha ndikupangira chakudya chowirikiza. Mudzakhala okondwa kuti muli ndi zakudya zowonjezera mufiriji masiku omwe simumverera bwino kuti muphike. Ndizovuta kuchita izi, posakhalitsa amakhala chizolowezi kuphika njirayi.

_{Chithunzi ndi fozrocket (iStockphoto)}

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Chidziwitso 9 cha 10 - Sungani Zakudya Zakudya

Pali mfundo ziwiri zofunikira zokhudzana ndi kusungirako chakudya. Choyamba, onetsetsani kuti muli ndi zida zosungiramo zakudya zomwe zimakhala zosavuta kuti mutsegule ndi zosavuta kuti muzisunga. Kaya mumasankha zida zapulasitiki ndi zotsegula zotseguka kapena zikwama za Ziploc, onetsetsani kuti zili bwino. Pali zakudya zambiri zosungiramo zakudya zomwe zilipo, kotero simukuyenera kumenyana kapena kupweteka manja anu posunga zakudya.

Chachiwiri, ganizirani zomwe mukuzisunga. Konzani ndi kusunga zakudya zomwe mumagwiritsa ntchito nthawi zambiri ndikuzikhala ndi chikhalidwe chokonzekera. Ngati mukufuna kudya masamba atsopano, onetsetsani kuti muwachepetse kuti musungidwe m'magulu ang'onoang'ono kuti apeze mosavuta. Pangani zosavuta nokha.

_{Chithunzi ndi chithunzi (iStockphoto)}

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Tipangizo 10 pa 10 - Pangani Maofesi A Kitchen

Makandulo anu a khitchini ayenera kufika mosavuta kuti musasokoneze minofu yanu ndi kuwapweteketsa poyesa kupeza mbale kapena zophikira. Zokongola kwambiri ndizosungira masamulo omwe amakulolani kuti mufike kukhitchini zinthu zomwe zimasungidwa kumbuyo. Ngati mulibe njirayi, onetsetsani kuti muli ndi masalefu anu omwe mwakhazikitsa. Gwiritsani ntchito zinthu zomwe mumagwiritsa ntchito kwambiri kuposa momwe mumagwiritsira ntchito. Nthawi zambiri amagwiritsira ntchito zinthu zomwe zili patali kapena pamwamba pamasalefu. Onetsetsani kuti zinthu zakakhitchini sizinapangidwe mwakachetechete kuti athe kugwa mukamawafikira. Konzani kakhitchini wanu mwachinsinsi mumalingaliro komanso mosavuta.

• Mmene Mungakonzekerere Kitchen Yanu Ngati Muli ndi Matenda a Amuna

_{Chithunzi ndi TSchon (iStockphoto)}

_Chitsime:

_{Malangizo 250 Kuti Pangani Moyo Ndi Matenda a Arthritis Osavuta, Arthritis Foundation, 1997}