M'mawa, perekani mwana wanu sandwich kukulunga (ndipo kumbukirani kuti amabwera mu mitundu yambiri ndi zokoma, komanso mitundu yambiri ya gluten), mumuuzeni kuti atsegule chitseko cha friji ndi kukulunga pa chirichonse chimene amapeza chokongola. Wopanga pang'ono mwa iye adzatulukamo, ndipo adzasankha yekha kukulunga ndi zotsala mu furiji.
Mfundo zina zofunika:
- Sankhani kukulunga.
- Sankhani kudzazidwa: kudula, kuzizira, kusuta nsomba, nyemba, nsomba, nsomba, nsomba, nsomba, nkhuku, nsomba, shrimp, tofu, zomwe mungakhale nazo zomwe mungathe kuzidula kapena kuzidulidwa kulowa mchenga wa masangweji.
- Sankhani kufalitsa kapena kukhudzidwa komwe kudzapita ndi kudzaza kwanu kwakukulu (mayo, mpiru, chutneys, relishes, kapena jams, hummus, msuzi wa barbecue, msuzi wa hoisin, yogulu lachigriki la Greek, salsa, pestos ya ovunduka onse, mwinamwake pali zotsalira zotsalira kapena Crostini imafalikira mu friji yomwe imagwira chisankho).
- Zowonjezerapo: letesi kapena kabichi yowonongeka, tomato odulidwa, azitona zouma ndi pickles, jalapeños, zitsamba zatsopano, anyezi otsekemera kapena belu tsabola, zimamera, sliced thincliced nkhaka, bowa. Nthawi zina, zipatso zimalandiridwa, monga maapulo kapena mapeyala odulidwa, kapena zipatso zina zouma. Mbewu ya mpendadzuwa yokhazikika, mbewu za dzungu, mtedza ndi granola ndizo malingaliro. Musaiwale mchere ndi tsabola, ngati zili zoyenera, kapena zokometsera zina ngati ziri zomveka.
- Musapitirize kukulunga kwanu kapena simungathe kutseka. Ndi bwino kusanjikiza chirichonse pa pafupi ¾ pa kukulunga, kusiya danga pang'ono kuzungulira m'mphepete mwa zinthu kuti zitheke kunja mukamaliza. Kenaka pamphepete mwa ¼ dera lomwe mulibe kudzaza, yikani pepala lopangira chisankho chanu, monga mpiru kapena mayo ndiyeno mukamaliza kukulunga, kuyambira kumbali yodzaza pafupi kwambiri ndi inu, mukuyenderera kumbali yopanda kanthu, kudzazidwa kudzalowa mu malo opanda kanthu, ndikukusiyani ndi malo okwanira kuti mndandanda wa pamphepete umuthandizire kusindikiza pamapeto pamene mutsirizidwa. Mafotokozedwe amawoneka ovuta kwambiri kuposa kuponyera kwenikweni, kapena njira.
Mutha kuchotsa zonse, mu chidutswa chimodzi chofanana ndi chubu; liphatikizeni pakati pa magawo awiri; kapena kuziyika mu zidutswa zingapo mpaka 2-inchi, kuwonetsera kukulitsa, kuluma, khalidwe la nosh-esque. Dulani muzidutswa ting'onoting'ono, zonsezi zimapangidwanso kwambiri.
Kodi Mtundu Wanu Ndi Wotani? : Mungagwiritsire ntchito mapepala a ufa wakale, kapena fufuzani mapepala olembedwa kuti "wraps", omwe nthawi zambiri amakhala ochepa komanso ochepetsetsa (mwachitsanzo, ochepa kwambiri).
Pali tani ya mitundu yosiyanasiyana yamitundu yosiyanasiyana yomwe imapezeka mosavuta m'masitolo akuluakulu m'dziko lonseli. Kusintha nsonga - sipinachi, sande ya tomato yosungunuka, adyo zitsamba, jalapeno tchizi, masamba a maluwa, mbewu zonse, ndi zoyera zoyera kwa osadya - amakulolani kupanga zosiyana, ndi zokongola masangweji tsiku lililonse la sabata . Ndipo pali zochepa zowonjezera zamagulu pamsika, zowona kwa iwo omwe ali ndi vutoli m'banja lawo. Nthawi zambiri amabwera kukula kwa masentimita 10 kapena 12.
Zimene Ana Angachite : Lankhulani za njira yabwino yophunzitsira ana anu kuganizira zakudya zatsopano zamadzulo. Lembani pa tebulo, tsegule chitseko cha furiji ndikuwalola kuti apange luso.