Chakudya Chamtengo Wapatali

Chithunzi chojambula_2019-08-26 Post GCFB (1)

Chakudya Chamtengo Wapatali

Zakudya zabwino ndi gawo lofunikira kuti mukhale ndi moyo wathanzi komanso wachimwemwe. Kudya koyenera kumakuthandizani kuti mukhale ndi thupi labwino, zomwe zimakuthandizani: kuti muzitha kugwira ntchito tsiku ndi tsiku, kusewera ndi ana anu mochulukira, kuchita masewera olimbitsa thupi, komanso kugona bwino. Zakudya zabwino zimayambira ndi maziko olimba pazakudya zanu. Ndizovuta kukhala ndi chakudya chopatsa thanzi mukakhala ndi bajeti yokhwima koma pali njira zingapo zomwe mungatenge kuti muwonetsetse kuti mukukhazikika nokha ndi banja lanu.

1. Khazikitsani dongosolo la chakudya sabata iliyonse ndipo musapitirire. Konzani ulendo wanu wogula mozungulira zakudya zomwe mwakhala mukudya. Khalani ndi mndandanda wazogulitsa zanu. Zimakhala zodula kuti munthu ayambe kugula zinthu zosonyeza kukhudzidwa.

Ndiphatikiza dongosolo la chakudya chamlungu uliwonse komanso mndandanda wazogulitsa kumapeto kwa positi.

2. Mukamakonzekera chakudya, konzekerani zakudya zomwe zimapanga zochuluka. Zotsalira kuchokera pachakudya zidzaonetsetsa kuti muli ndi chakudya kwamasiku ochepa ndikuthandizani kuchepetsa zokhwasula-khwasula kapena kutha chakudya chothamanga. Izi zimakupulumutsaninso nthawi yoti muziphika chakudya chatsopano tsiku lililonse.

Kutuluka:

· Msuzi

· Casseroles

· Zakudya zophika

3. Sankhani zakudya zomwe zimaphatikizapo zakudya zopatsa thanzi. Yesani kupewa zinthu zomwe zili m'matumba ndi zosinthidwa. Ndibwino kugwiritsa ntchito zinthu zamzitini kuti mudye koma nthawi zonse muziyang'ana zitini za sodium wocheperako ngati zingapezeke. Zakudya zabwino zimapitilira pachakudya kuposa zomwe zidapangidwa kale ndipo zimakhala zotsika mtengo. Onetsetsani kuti mugule zokolola zomwe zili munyengo kuti muchepetse mtengo.

Kutuluka:

· Gulani mabulosi a tchizi m'malo mwa tchizi wowotcha chifukwa ndiotsika mtengo komanso samakonzedwa kwambiri.

Chidebe chachikulu cha oatmeal ndi chotsika mtengo kuposa bokosi la chimanga chomwe chimakonzedwa.

Thumba la mpunga limakhala lotsika mtengo kuposa thumba la tchipisi tosinthidwa ndipo limatha kudzaziramo mbale.

4. Gulani nyama yodula pa zakudya zina. Nyama ndi nsomba zitha kukhala zodula kwambiri koma ngati mukukonzekera kupanga supu, mphodza, kapena casserole kugula mtengo wotsika sizikhala ndi vuto chifukwa ziphatikizidwa ndi zakudya zina. Komanso yesani mitundu ina ya mapuloteni ndi nyama. Gwiritsani nyemba, mazira, ndi nsomba zamzitini kuti muchepetse mtengo wamapuloteni komanso kuti musinthe maubwino azaumoyo kuchokera ku zakudya zosiyanasiyana.

5. Fufuzani makuponi m'mapepala am'deralo kapena kugolosale. Konzani zakudya zanu ndi malo ogulitsira mozungulira zinthu zomwe zikugulitsidwa kapena zomwe zili ndi makuponi. Fufuzani zapadera kuzungulira golosale. Kuchepetsa ndalama m'dera lina kungakuthandizeni kuti muzitha kugula chakudya chokwanira chomwe mumakonda kapena kudzichitira nokha.

Zitsanzo Zakudya Zakudya ndi Mndandanda Wogulitsa

Modzaza Tsabola wa Bell-

· Ground Turkey ($ 2.49)

· 3- 4 tsabola wa Bell ($ .98 ea)

· Tchizi (ngati mukufuna) ($ 3.30)

· Salsa ($ 1.25)

· Avocado (ngati ili mu bajeti) ($ .70 ea)

Msuzi wa phwetekere M'munda-

· 2 lbs tomato wa roma ($ .91 / lb)

· Katoni 1 nkhuku kapena msuzi wa masamba ($ 2)

· Makapu awiri azamasamba osakanizidwa (kaloti, anyezi, mbatata, udzu winawake)

· 6 oz can ya phwetekere (palibe mchere wowonjezera) (. $ 44)

· ¼ tsp mchere

Nkhuku yokazinga ndi Veggie Rice Bowl

· 2 lb Chicken Quarters ($ .92 / lb)

Nyemba zakuda- zamzitini palibe sodium yowonjezera ($ .75)

· 2 Mbatata Yokoma ($ .76 / ea)

· Achisanu Broccoli Florets ($ 1.32)

Mpunga wa Brown ($ 1.29)

Masangweji a BLT & Mazira

Mazira ophwanyika ($ .87 / dazeni)

· Bacon yotsika sodium ($ 5.12)

· Phwetekere ($ .75)

Letesi (kapena sipinachi ngati ili mu bajeti) ($ 1.32)

· Muthanso kutsabola tsabola kapena anyezi ngati muli nawo atagona ndikufuna kuyesa sangweji yanu

Mtengo Wonse- $ 31.05

* Mitengo imakhazikitsidwa ndi zinthu zomwe zimapangidwira kuti zithandizire kuchita bwino

- Jade Mitchell, Mphunzitsi wa Nutrition