Kev kub nyhiab, cua daj cua dub, dej nyab, av qeeg loj, cov huab cua kub hnyiab thiab lwm yam kev puas tsuaj yuav tawm ntawm koj mus tsis muaj hluav taws xob li ob peb hnub. Koj thiab koj tsev neeg qhov kev nyab xeeb yog thawj zaug, tab sis, yog tias koj tuaj yeem nyob hauv koj lub tsev, koj yuav xav tau khoom, xws li zaub mov thiab dej.
Cov khoom noj uas koj twb nyob hauv koj lub tub yees thiab lub freezer yuav cia txias rau ib hnub lossis ob, tab sis tshwj tsis yog koj muaj koj tus kheej generator, koj yuav tsum tau qee yam uas tsis tas yuav tsum tau hluav taws xob cia los yog npaj. Npaj ua ntej thiab ceev cov khoom noj khoom haus thaum muaj xwm txheej ceev uas muaj cov zaub mov zoo noj kom koj thiaj li pub koj tsev neeg mus txog thaum muaj kev kub ntxhov.
Dej thiab dej qab ntsev
Nqaij nyuj nqaij los yog nyuj sticks yog qhov zoo ntawm cov protein uas tsis xav tau kev tshwj xeeb cia li ntev tau yog tias lawv tau ntim lawm. Lwm cov hom nqaij kuj muaj nyob rau hauv, xws li nqaij npua thiab nqaij qaib ntxhw.
Koj tuaj yeem nrhiav cov nqaij qhuav dej hauv khw muag khoom noj, cov khw muag khoom, thiab txhua qhov chaw. Lawv yog ib qho zoo ntawm cov protein thiab cov rog tsawg, tab sis lawv kuj muaj cov roj sodium. Koj tuaj yeem nrhiav cov neeg qhuas (thiab tej zaum kev noj qab haus huv), xws li Krave Jerky hauv khw muag khoom noj khoom haus, cov khw tshwj xeeb thiab hauv online.
Cov Txiv Hmab Txiv Ntoo Txiv Hmab Txiv Ntoo thiab Zaub
Peaches, pears, berries thiab applesauce yog qhov chaw zoo ntawm vitamin C , poov tshuaj, fiber, thiab lwm yam vitamins thiab minerals. Koj tuaj yeem npaj tau cov txiv hmab txiv ntoo hauv cov txiv hmab txiv ntoo thaum lawv muag khoom, lossis khaws cov txiv hmab txiv ntoo tshiab hauv tsev.
Cov zaub, xws li taum, taum mog, thiab carrots muaj ntau cov vitamin A, potassium, fiber ntau, thiab ntau dua. Nyob kas poom, zoo li taum dub, rog taum, thiab taum dawb kuj muaj nyob ntawm tes.
Cov Kua Txiv Kua Zaub, Cov Zaub Mov thiab Zaub Mov
Nyob kas poom kua zaub thiab stews yuav ua tau zoo heev, thiab lawv yooj yim rau kev cia. Yuav tsum tau cov dej qab zib uas npaj txhij rau cua sov thaum lawv muaj thiab tsis tas yuav ntxiv mis los yog dej, tshwj xeeb tshaj yog tias koj tsis muaj dej huv ntau.
Cov khoom noj ua ke yuav khaws cia rau ntev. Hmoov tsis zoo, lawv feem ntau muaj roj thiab muaj calorie ntau ntau. Tab sis, koj tuaj yeem pom cov npe zoo dua qub (dua li ntawm cov noob txhu) nyob rau hauv cov khoom noj khoom haus ntawm cov khoom noj khoom haus lossis tom khw muag khoom noj khoom haus, ib yam li Annie's.
Cov Txiv Hmab Txiv Ntoo Dehydrated
Cov txiv hmab txiv ntoo qhuav , xws li raisins, craisins, thiab apricots yog lwm txoj hauv kev kom tau lub siab zoo ntawm cov txiv hmab txiv ntoo rau hauv koj cov zaub mov xwm ceev. Lawv poob ntau cov vitamin C, tab sis lawv khaws tag nrho lwm cov kev muab kev pab cuam. Thiab lawv kav ntev ntev yog tias koj cia ntim cov thawv.
Koj tuaj yeem nqhis dej txhua lub txiv hmab txiv ntoo nyob hauv tsev yog tias koj muaj lub cev qhuav dej. Los yog koj siv tau cov txiv hmab txiv ntoo los ua cov txiv hmab txiv ntoo tawv daus.
Whole Grain Crackers
Cov pob kws muaj qhwv ntsej, qhwv noj, thiab cov chips khoom noj tau ntev tshaj lub khob cij kom zoo dua rau cov zaub mov kub ceev. Saib cov neeg tawg pleb uas ntim cov khoom me me thiab tsis qhib pob khoom kom txog thaum koj xav tau. Ntev npaum li lub hnab ntim qis qis qis, cov pob qaib yuav tsum zoo rau li 6 lub hlis.
Nyob Ntses Dej thiab Nqaij
Cov txiv hmab txiv ntoo thiab cov ntses ntses dej yog qhov zoo ntawm cov protein, vitamins, minerals, thiab omega-3 fatty acids. Lawv muaj nyob rau hauv cov kaus poom los yog cov hnab yas ntawv. Yuav tsum muaj qee qhov tsuas yog qhov koj tsis txhob muab cov ntses pov tseg. Thiab Tshuag tau rau ntawm sardines, uas tseem nplua nuj hauv qhov tseem ceeb omega-3s.
Ntses tau me ntsis tho txawv thiab muaj lwm txoj hau kev. Cov kaus poom hauv cov txiv hmab txiv ntoo, cov plhaw, thiab cov nqaij nyug nqaij yog cov nplua nuj nyob hauv cov protein thiab zinc thiab tuaj yeem khaws tau ntev.
Lwm cov nqaij kuj muaj nyob rau hauv cov kaus poom, yog li koj tuaj yeem noj ib qho los ntawm txhua tus ntses. Nyob kas poom, nqaij qaib, SPAM, thiab cov kaus poom hauv cov kaus poom tuaj yeem noj tau nrog cov crackers ua khoom noj ceev.
Ceev thiab Noob
Ceev thiab noob yuav tsum tau muab tso rau hauv koj cov zaub mov xwm txheej ceev. Almonds, walnuts, cashews, thiab pecans muaj cov protein, fiber ntau, thiab muaj rog zoo. Ceev thiab noob uas tseem nyob hauv lub plhaub dhau ntev tshaj plaws. Ntim cov noob txiv thiab noob yog qhov zoo, tsuas yog khaws lub qhov muag ntawm cov hnub uas tas sij hawm thiab khaws lub ntim khij.
Lwm qhov kev xaiv yog khaws qee cov hmoov txiv laum huab xeeb los yog lwm cov txiv ntoo butter rau hauv koj lub pob khaus thaum muaj xwm ceev - ua hauj lwm nrog crackers los yog txiv hmab txiv ntoo qhuav.
Granola Tuav thiab Cereal
Granola tuav thiab cov pluas tshais noj tshais ua rau cov qab qab qab qab zib, thiab lawv noj ntau dua cov khoom qab zib. Prepackaged protein tuav muaj ntsis zoo ib yam, nrog qee lub cev muaj protein ntau. Cov pas dej no feem ntau yog muab zais npog, uas yog qhov zoo, yog li lawv nyob tshiab tom qab qhib lub thawv.
Cov khoom noj ua pluas tshais qhuav yog zoo rau kev tes vim lawv muaj zog nrog cov vitamins thiab minerals ntxiv. Lawv noj tau yooj yim, ua khoom txom ncauj, los yog mis nyuj (yog hais tias koj muaj kua mis khov ntawm tes).
Khoom Noj Txiag thiab Cov Kua Txiav Txiv Neej
Cov kua mis khov mis tau ntim lawm ces nws tsis tas yuav cia kom txias kom txog thaum nws qhib. Cov kas fes los yog lub thawv mis nyuj yuav tsis muaj qhov tsw qab rau koj, ces nws yuav zoo dua xaiv cov kua mis, xws li mov, almond los yog kua mis. Saib rau cov ntim uas yog tib leeg xwb.
Tib yam li siv rau kua txiv. Nws muaj nyiaj ntau dua los yuav ntau lub hwj, thiab lawv kav ntev, tiam sis tsis muaj tub yees, koj yuav muaj teeb meem tom qab koj qhib lub hwj. Xaiv cov kua txiv hmab txiv ntoo, lub thawv, thiab hnab tshuaj.
Dej thiab Electrolyte Drinks
Koj tuaj yeem nyob ob peb lub lis piam tsis muaj zaub mov, tab sis tsuas yog ob peb hnub tsis muaj dej. Koj xav kom koj cov dej ua huv, muaj kev nyab xeeb thiab tsis pub dawb los ntawm cov kab mob thiab cov cab.
Cov Tswv Yim Dej Zoo
- Khaws ob peb lub hwj huv uas muaj dej thiab ntim ruaj khov los sis cov dej hauv hwj hauv khw muag khoom.
- Yog tias koj tsis paub meej tias koj qhov dej nyab muaj kev nyab xeeb, American Red Cross qhia tias yuav siv cov tshuaj chlorine.
- Xav txog kev yuav cov dej purifier ua rau cov neeg thiab cov neeg pw hav zoov. Nco ntsoov tias koj yuav tau dej purifier thiab tsis yog dej lim xwb.
Cov dej haus ntawm electrolyte xws li Gatorade los yog Powerade yuav muab ntxiv rau koj cov zaub mov thaum muaj xwm ceev, thiab.
Multivitamins
Yog tias koj qhov xwm txheej ceev tsuas kav ntev li ob peb hnub xwb, cov vitamins thiab minerals tsis tuaj yeem yuav tsis muaj teeb meem ntau. Tab sis yog tias koj txhawj xeeb txog qhov teeb meem ntev ntev, ces cov multivitamins txhua hnub tuaj yeem pab muab cov khoom noj uas ploj lawm kom txog rau thaum qhov teeb meem kis.
Tau Openers thiab chav ua noj
Tag nrho cov zaub mov thaum muaj xwm txheej ceev raug khaws cia thiab muab khi ua ke thiab qee yam yog tias nws yuav tsum muaj qhov qhib qis rau ntawm qhov tsawg kawg nkaus. Koj yuav tsum muaj lub tshuab hluav taws xob qhib hluav taws xob qhib lossis lub koom txoos qhov yoojyim uas nyob hauv koj cov zaub mov xwm ceev.
Koj yuav tau qee ntim, thiab. Khaws cov hnab, cov hnab ev ntawv los yog lwm cov thawv loj nyob ze. Yog tias koj yuav tsum tau tawm hauv koj lub tsev mus maj, koj tsis xav kom koj mus plob hav zoov kom nqa koj cov zaub mov.
Thiab tsis txhob hnov qab txog lub thoob khib nyiab, khaws ob peb riam, rab rawg, thiab rab diav, thiab cov tais, daim hlau, thiab khob. Thiab, yog tias koj muaj ib txoj kev ua kom sov koj cov khoom noj, koj yuav tsum tau ib co cookware. Lub qhov cub hauv koog tsev lossis cov me nyuam siv cov khoom siv hluav taws xob me me tuaj yeem siv hauv qhov chaw zoo rau sab nraum zoov kom sov cov zaub mov. Tsis txhob hnov qab qhov yuam kev.
Zaub Mov Kev Nyab Xeeb Thaum Hluav Taws Xob Mus
Npaj txhij rau thaum muaj huab cua los yog lwm yam kev kub ntxhov. Ntawm no yog yuav ua licas yog tias koj cov hluav taws xob tawm:
- Tso lub qhov rooj kaw lub qhov rooj kaw. Koj cov khoom noj yuav nyob nyab xeeb txog li 48 teev. Cov khoom noj khov ntau hauv koj lub freezer, ntev nws yuav nyob khov, los yog, tsawg, txias.
- Cia koj lub qhov rooj tub yees kaw dhau. Khoom noj khoom haus hauv lub thawv txias yuav zoo rau tsawg kawg yog ob teev yog tias koj tsis qhib thiab kaw qhov rooj. Tom qab ntawd, nws yuav tsum tau hloov mus rau lub txaj txias nrog dej khov.
- Khaws cia rau qhov chaw uas koj tuaj yeem nrhiav tau yooj yim. Xyuas kom koj muaj ob lossis peb, yog li koj muaj chaw txaus rau khoom noj thiab dej khov.
- Muab cov hnab khov tso rau hauv koj lub tub yees khib nyiab. Yog tias hluav taws xob tawm ntau tshaj li peb lossis plaub teev, muab koj cov zaub mov txias tso rau hauv cov dej txias thiab ntim nrog ntau cov dej khov.
- Khaws cov khoom ntim sib txawv nrog cov ntim kaw ntom ntom rau ntawm tes. Koj tsis xav muab koj cov nqaij mos nyoos ua ke ntawm koj cov zaub mov uas tsis siav los yog cov zaub nyoos hauv cov dej txias. Khaws lawv cais nrog cov neeg ntim.
Cov zaub mov tsis zoo yuav tsum tsis pub nyob ntau tshaj 40 degree Fahrenheit rau ntau tshaj ob teev. Txwv tsis pub, cov zaub mov yuav pib lwj, thiab kab mob loj hlob yuav pib. Muab pov tseg cov khoom noj uas tau ploj mus tas li uas tsis tau tso tub yees kom ntev ntev es koj thiaj li tsis raug mob.
Yog tias huab cua tsis zoo nyob rau hauv qhov chaw uas koj nyob, xav txog kev tso peev hauv lub tshuab hluav taws xob ua kom koj ua tau, yam tsawg, cia lub tub yees thiab lub freezer mus, nrog rau lwm yam khoom siv hluav taws xob.
Xav paub ntxiv txog Kev Kub Ntxhov Zaub Mov Kev Nyuaj Siab
- Yuav tsum tau noj ib qho tib si thaum twg los xij, vim hais tias koj tsis tuaj yeem nyob ntawm tub yees tom qab ntim tau qhib.
- Khaws koj cov khoom noj thaum muaj xwm ceev cia rau hauv qhov chaw txias.
- Saib xyuas cov zaub mov hauv koj cov zaub mov thaum muaj xwm txheej ceev li cas, kom koj tsis txhob noj cov zaub mov uas dhau los.
- Muab cov khoom noj los ntawm koj cov khoom noj thaum muaj xwm txheej ceev rau koj qhov chaw nkag mus kom koj cov zaub mov thaum muaj xwm ceev tsis txhob mus dhau cov sijhawm siv tau.
- Yog tias koj nyob hauv qaum teb latitudes, ntim cov thawv ntim zaub mov txawv txawv thiab khaws cia rau hauv koj lub tsheb thaum lub caij ntuj no. Xaiv cov txiv ntseej, crackers, nqaij nyug qhuav, txiv hmab txiv ntoo qhuav thiab ib lub taub ntim rau yaj rau dej.
- Khaws cov nplaum, lub roj teeb, cov tswmciab, cov khoom ntais ntawv, cov pam vov, cov khoom pabcuam thawj zaug thiab lwm yam khoom siv thaum muaj xwm ceev uas koj xav tau.
Yog tias koj poob hwj chim, cia koj lub tub yees thiab lub tub yees kaw. Koj cov zaub mov yuav noj li ob xuab moos.
Ib lo lus los ntawm
Koj lub cev muaj kev ruaj ntseg yog thawj qhov muaj txiaj ntsim thaum muaj kev puas tsuaj, tab sis thaum koj nyob hauv koj lub tsev tsis muaj hluav taws xob, muaj cov zaub mov tseem ceeb yuav ua rau koj thiab koj tsev neeg rov qab yooj yim dua.
Cov chaw
American Red Cross. "Cov Khoom Noj Khoom Haus Kev Nyab Xeeb." http://www.redcross.org/prepare/disaster/food-safety.
Cov Chaw rau Kev Tswj Xyuas thiab Tiv Thaiv. "Npaj Koj Cov Khoom Noj Thaum Muaj Xwm Ceev." http://emergency.cdc.gov/preparedness/kit/food/.