Kudya kwakakwana chikamu chakakosha chekuve nehupenyu hwakanaka uye hunofadza. Kudya kwakanaka kunokugonesa kuva nemuviri wakagwinya, zvinova zvinokugonesa ku: ita kuti rishande mazuva ese, kutamba nevana vako zvakanyanya, kurovedza muviri, uye kurara zvirinani. Kudya kwakanaka kunotanga nenheyo yakasimba mukudya kwako. Zvakaoma kuva nechikafu chine hutano kana uri pabhajeti yakaoma asi pane matanho akati wandei aunotora kuti uve nechokwadi chekuti unozviisa wega nemhuri yako kubudirira.

Seta chirongwa chevhiki chekudya uye unamatire nacho. Ronga rwendo rwako rwekutenga zvekudya uchitenderedza chikafu chawakabatanidza muhurongwa hwako hwekudya. Gara neako grocery rekutenga zvinyorwa. Zvinodhura kuenda kune imwe uye kutenga zvinhu zvisina kufanira.

Ini ndichabatanidza chirongwa chevhiki nevhiki chirongwa chekudya uye grocery Shopping list kumagumo kweichi posvo.

2. Paunenge uchironga kudya, ronga zvekudya zvinoita zvakawanda kwazvo. Izvo zvasara kubva pazvikafu zvichave nechokwadi kuti iwe une chikafu kwemazuva mashoma uye unobatsira kudzika pakunwa kana kushaya chikafu chinokurumidza. Izvi zvinokuponesawo nguva kubva pakubika chikafu chitsva zuva nezuva.

Ex:

· Masobho

· Casseroles

Kudya kwechikafu

Sarudza chikafu chinosanganisira chikafu chine chikafu. Edza uye dzivirira zvakapetwa uye zvakagadziriswa zvinhu. Zvakanaka kushandisa makedheni zvinhu zvekudya asi gara uchitsvaga yakaderera sodium uye yakadzika shuga magaba kana aripo. Kudya kwakanaka kunopfuurira mukudya kupfuura chikafu chakagadziriswa uye chinowanzo kuve chakachipa. Ive neshuwa yekutenga zvigadzirwa zviri mumwaka kuti ubatsire kudzikisa pamitengo.

Ex:

Tenga macheki echizi pachinzvimbo cheshizi yakakodzwa nekuti haina mutengo uye haigadzirisike.

Mudziyo muhombe weoatmeal wakachipa pane bhokisi rezviyo zvakagadziriswa.

· Bhegi remupunga rinodhura zvishoma pane bhegi remachipisi akagadzirwa uye rinogona kuzadza padivi dhishi.

4. Tenga nyama inodhura isingadhuri. Nyama nehove zvinogona kudhura zvakanyanya asi kana uri kuronga kugadzira muto, stew, kana casserole kutenga yakachipa kutema hazvinei nekuti ichave yakasanganiswa nezvimwe zvekudya. Edza zvakare uye chinja mamwe marudzi eprotein nenyama. Shandisa bhinzi, mazai, uye hove dzemumagaba kuti ubatsire kudzikisa mutengo weprotein asiwo kushandura hutano hunobatsira kubva kune zvakasiyana chikafu.

5.Tarisa makuponi mumapepa emuno kana kuchitoro. Ronga zvako zvekudya uye grocery zvekushanya nzendo dzakatenderedza zvinhu zviri kutengeswa kana vane coupon. Tarisa hunyanzvi hwakatenderedza grocery. Kucheka mutengo mune imwe nharaunda kunogona kukubatsira iwe kuti ugone kutenga yako yaunofarira tudyo kana kuzvirapa wega.

Semuenzaniso Kudya Kuronga uye Grocery Chinyorwa

Yakatemerwa Bhero mhiripiri-

· Ground turkey ($ 2.49)

· 3- 4 Bhero mhiripiri ($ .98 ea)

· Chizi (kana zvichidikanwa) ($ 3.30)

· Salsa ($ 1.25)

· Avocado (kana iri mubhajeti) ($ .70 ea)

Bindu Tomato Soup-

· 2 lbs roma madomasi ($ .91 / lb)

· 1 katoni huku kana muto wemuriwo ($ 2)

· 2 makapu emichero yakachekwa (makarotsi, hanyanisi, mbatatisi, celery)

· 6 oz can yemadomasi paste (hapana munyu wakawedzerwa) (. $ 44)

· ¼ tsp munyu

Huku yakakangwa uye Veggie Rice Bowl

· 2 lb huku Quarters ($ .92 / lb)

Nyemba Dema- makedheni hapana sodium yakawedzerwa ($ .75)

· 2 Mbatatisi inotapira ($ .76 / ea)

Frozen Broccoli Florets ($ 1.32)

Mupunga weBrown ($ 1.29)

BLT & Mazai Masangweji

Mazai akapwanyika ($ .87 / gumi nemaviri)

· Bacon- yakaderera sodium ($ 5.12)

· Tomato ($ .75)

Lettuce (kana sipinachi kana iri mubhajeti) ($ 1.32)

· Unogona zvakare kukisa mhiripiri kana hanyanisi kana uinazvo dzakarara uye uchida kuyedza nesangweji yako

Yakakura Mari Yese- $ 31.05

* Mitengo yakavakirwa pazvinhu zvakajairika kuti mutengo ubudirire

-Jade Mitchell, Mudzidzisi Wezvokudya