Recently, the epidemic situation in many places is severe, and I don't know when the virus will come to my area. It is wise to stock up on some food and groceries before the unsuspecting community is closed. This time, I have synthesized the content I have written before, and I have made changes and additions, hoping to help my friends.
First of all, the quantity should be reasonably arranged. Buying too much is easy to mold, rot, spoil, resulting in food waste and economic loss; buying too little and afraid of not enough. Let's take a look at what is the situation in the surrounding closed community, if you can quickly buy food online normally, the express delivery is non-stop, and the logistics is smooth, then the amount of storage for a week is enough. If the life service is not in place, there is no express delivery of food, then it is necessary to properly hoard more.
The food that needs to be stocked includes the following types.
The first category: food.
Grains include rice, flour, as well as corn, millet, brown rice, oats, barley, buckwheat, quinoa and other whole grains, as well as their processed products, such as oatmeal, grain baking powder, noodles, pho, pasta, dried pancakes, bread and so on.
A variety of staple foods are eaten in different ways in order to increase the variety of food. These products are low moisture, relatively easy to preserve, and easy to get supplied during the closure period, so the amount of storage for half a month to 1 month is almost the same.
It should be reminded that now that the weather is getting hotter and the rain is increasing, it is best to buy grain products with vacuum small packages, and pay attention to moisture-proof and insect-proof after opening to avoid mildew. After opening the package, it is best to put it in a sealed bottle or jar, do not open the mouth, so that bugs and oxygen can be easily accessed.
The second category: eggs.
1 per person per day, you can always prepare for 2 weeks. Eggs are stored for 2 weeks at room temperature and 6 weeks for refrigeration. If there are no cracks after the whole egg is cooked, it can be stored at room temperature for at least 3 days and in the refrigerator for more than a week. So cook once can be eaten for a few days.
You can buy salted duck eggs in small quantities, as well as peeled eggs, brine eggs, and canned quail eggs. Although not as nutritious as fresh eggs, the loss of vitamins is large, at least they have a long shelf life and can increase the protein supply when they can't shop.
The third category: milk.
Based on a measure of 200 to 300 grams per person per day, pasteurized milk and yogurt can be stored for a week, but more refrigerator space will not be enough. Therefore, it is recommended to use a combination of pasteurized milk + room temperature milk + milk powder. Buy enough room temperature boxed milk for half a month, add a few packs of milk powder, and use it in combination, you can last a long time.
The shelf life of yogurt is roughly 21 days. So you can buy a 10-day supply. It is best to buy a yogurt machine yourself, buy some mushroom powder, and use milk powder to make yogurt, which is cheap and convenient. When buying mushroom powder, you usually give away a yogurt machine. It is very convenient to use milk powder + water + bacteria powder to make yogurt. On the basis of whole milk powder or whole milk, add a little skimmed milk powder to strengthen the protein, you can enjoy the thick high-protein yogurt.
The fourth category: meat and fish and shrimp.
According to the dosage of 50 to 100 grams per person per day, the meat is divided into frozen storage. Remember that meat cannot be repeatedly thawed, and the amount of each packet is exactly the amount of one bite. It is best to cut the lean meat into flat lumps, squeeze out the air and then pat it flat after putting it in a plastic bag, which can speed up the freezing and thawing, and can also make better use of the space in the freezer room. The whole chicken and duck are irregular in shape, too waste of space, you can buy products cut in parts.
In addition to the whole fish and shrimp, you can also buy products that are cut into pieces or made into shrimp, which is convenient and saves space in the freezer. It is best to put a label on the bag, indicating what kind of meat it is, when it is frozen, and avoid prolonging the time.
Consider buying some soft canned products such as bagged beef, roast chicken, and cooked duck legs that can be stored at room temperature to save space in the freezer.
All kinds of tin fish can be stored for 2 years, sausages, bacon, etc. can also be stored at room temperature for half a year to a year, but the nutritional value is lower than fresh meat, can be bought in small quantities, and occasionally used to change the taste.
The fifth category: soy products.
Considering 100 grams of water tofu per person per day, you can save the amount for one week, because the refrigerated shelf life of boxed tofu is only one week. If you want to save more, it is recommended to make frozen tofu. The rest can be bought dried tofu, shredded tofu, tofu thousand sheets, as well as vegetarian chicken, vegetarian meat and other seasoning products, frozen can be stored for 3 months.
It is recommended to save some rotten bamboo, dried bean skin, vegetarian chicken wings, etc., which is very convenient to use at any time.
Category VI: Argan oil seeds.
Considered at 25 grams per person per day. Oil seeds include peanuts, soybeans, black beans, sesame seeds, sunflower seeds, watermelon seeds, etc., which can be boiled and eaten or beaten into soy milk to drink, which is very convenient for supplementing nutrition. You can also buy roasted soybeans, roasted peanuts, fried melon seeds, etc., and eat them as a snack.
Nuts such as walnuts and hazelnuts can be eaten directly from unprocessed products with shells, which are healthier and more shelf-resistant than snack-packed products. Of course, don't forget to prepare utensils such as walnut clips that are easy to use.
The seventh category: fruits.
Consider 200 to 400 grams per person per day. Resistant apples, pears, oranges, etc. can be bought for 2-4 weeks, and other fruits are often eaten in 3 days.
It is recommended to prepare some dried fruits such as raisins, dried apricots, and dates, which are easy to preserve. Adding a little to pasta, cooking rice, cooking porridge, and beating soy milk can not only increase the natural sweetness, bring gastronomic enjoyment, but also provide minerals, dietary fiber and antioxidants in the fruit. Note that these dried fruits are easy to mold, but also easy to insects, must be sealed and stored. It is also possible to buy products in small bags.
Category VIII: vegetables.
Consider 300-500 grams per person per day. Most fresh vegetables can only be stored for about a week, and Chinese cabbage, cabbage, purple cabbage, onions, potatoes, onions, ginger, garlic, etc. have a longer storage time and can be prepared a little more. Wrap it in a paper and plastic bag and put it in a cool place, do not see the light.
Every type of vegetable has a preservation point. For example, fresh leafy green vegetable leaves are easy to wilt, wrap it in absorbent paper, put it in a plastic bag, put it in the refrigerator, and leave it in a good state for at least 3 days.
Eggplant, carrots, radishes, lotus, and other vegetables can be wrapped in plastic wrap in time to extend the shelf life and avoid wilting.
Pay attention to buying complete vegetables with roots as much as possible, which will be easier to preserve than cut vegetables with wounds. Vegetables with good freshness at the time of purchase have a longer shelf life than vegetables that have been left in the supermarket for two days at the time of purchase.
Whole vegetables with cuts, such as broccoli, cauliflower, lettuce, green peppers, etc., can be sterilized and placed in a bag. If the incision is sealed with melted wax, which is both disinfected and water loss avoided, the shelf life can be further extended.
Onions, ginger and garlic can be wrapped in black paper or tin foil, do not see the light, do not get wet, store in a cold place, they can be put for a longer time.
Mushrooms are more difficult to preserve, you can boil water and then freeze up.
In addition, be sure to store some dried vegetables, bagged cooked vegetables and canned vegetables that can be stored for a long time at room temperature. For example, canned mushrooms, canned diced tomatoes, canned asparagus, bagged boiled bamboo shoots, bagged sauerkraut, evergreen, plum vegetables, dried radish, dried beans, yellow cauliflower, etc. While vitamins are lost, minerals and dietary fiber are present.
Dried mushrooms such as dried fungus, dried silver fungus, dried shiitake mushrooms, etc. are good things that are resistant to storage, and each dish is equipped with a little fungus and silver fungus, which is convenient and delicious. A bag of dry goods can be eaten for a long time.
In addition, frozen vegetables are also a good store. Quick-frozen sweet peas / tender broad beans / edamame beans / diced carrots / beans / sweet corn kernels can be bought in large supermarkets, online shopping can also be cold chain delivery. If the freezer at home is relatively large, you can also consider making your own frozen vegetables. Wash and cut well, first boil water and blanch for half a minute, fish out to cool, and then divide and freeze.
Category 9: Quick-frozen and instant foods.
If the freezer room at home is relatively large, all kinds of quick-frozen dumplings, buns, quick-frozen spring rolls / spring cake crusts, tangyuan, rice dumplings, etc., can be prepared appropriately, and occasionally adjust the taste is still very good.
Instant noodles, instant rice noodles, etc. can also be prepared a little, and its seasoning package is very useful and can be used to make soup and mix vegetables.
Category 10: Fats and condiments.
Salt, soy sauce, vinegar, cooking wine and cooking oil are essential for families. At least 2 kinds of oil can be prepared, one is cold sesame oil or pepper oil, and the other is oil for stir-frying. Soy sauce can be made into stews, braised varieties, and refreshing varieties for stir-frying and cold mixing. Vinegar can also be prepared in different flavors.
Peppercorns, chili peppers, curry powder, ginger powder, cumin, cumin, cinnamon, cumin, grass and fruit, etc. All kinds of spices, green onion oil, pepper oil, mustard oil, cooking wine, oyster sauce, steamed fish sauce, and mustard flour, etc., can be prepared.
If you buy some chicken essence, chicken soup powder, rice sauce, shiitake sauce, soybean sauce, barbecue sauce, shacha sauce, black pepper juice and other compound condiments, it is better, you can enrich the taste of the diet, bring
Category 11: Nutritional supplements.
Since fresh food is not as adequate as usual, there is a risk of a reduction in the supply of vitamins. You can prepare some small B vitamin pills, vitamin C small pills, vitamin AD capsules, multivitamin tablets, etc., in order to help make up for the lack of fresh vegetables and fruits during the epidemic and the inability to go out in the sun.
In addition, you can also buy some wheat embryos, roasted flaxseed powder, protein powder, etc. to increase nutrition.
The elderly and patients also have to prepare some of their commonly used drugs, blood glucose meter blood glucose test strip sphygmomanometer and the like, which will not be discussed here.
Category 12: Cooking-related supplies.
Kitchen paper, toilet paper, washing spirits, plastic bags, microwave heating lunch boxes, tin foil, vegetable and fruit cleaners, gloves, towels, aprons and other supplies are best prepared. It's also a good idea to buy a few home-cooked recipes and microwave recipes.
Category 13: Cooking-related facilities.
It is recommended to have basic cooking utensils and cooking facilities. The most important amenities include non-stick woks, soup pans, electric pressure cookers and microwaves. If possible, add a soy milk machine and an electric cake pan.
If the family has a place, you can change to a larger refrigerator, or add another refrigerator to store food adequately.
Category 14: Cooking skills.
The food you can get while staying at home is usually raw, you may not be able to call for takeaway, and you must learn to make your own meals. As long as you let go of the resistance to cooking and cooking, and follow the various recipes and videos on the Internet, you will learn very quickly. It's also a good idea to buy a few recipes.
Taking advantage of the opportunity of home isolation to learn life skills and develop your culinary talents may be an unexpected gain.
The above hoarding guide is to consider the situation of most people, in fact, some people still have special needs.
For example, the first six months of breastfeeding babies are fine, as long as the mother eats well, there is no need to buy milk powder; but if the baby is four or five months old, it may be necessary to add complementary foods before unsealing, it is best to buy some finished baby complementary foods for backup. If you are feeding with formula, stock up on infant formula for months 0-6 or 7-12 months.
For example, some patients with chronic diseases, in addition to the need for related drugs, blood glucose test strips, sphygmomanometers, etc., may also need to prepare some food suitable for the condition. For example, people with hyperuricemia are suitable for preparing milk powder, which is a low-purine food, and it is beneficial to lower uric acid; diabetics can prepare more low-GI ingredients such as whole grains and oatmeal; patients with hypertension can prepare some low-sodium salts.
For example, pet owners should stock up on cat food and dog food and pet supplies.
For example, smokers should hoard cigarettes, drunkards should hoard alcohol, coffee addicts should buy some coffee, tea lovers should buy some tea, dessert addicts should hoard sugar, hoard sweet drinks, and so on. If you can't hoard, take the opportunity to quit, it is also an opportunity Ha...
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Fan Zhihong_Original Nutritional Information
He is a scientist at the Beijing Food Nutrition and Human Health High-tech Innovation Center
Director of the Chinese Nutrition Society
Director of China Association for Health Promotion and Health Education
The China Association for Science and Technology employs chief experts in nutrition science communication
Ph.D. in Food Science, China Agricultural University