1. Carbohydrates: The raw materials containing carbohydrates mainly include flour, whole wheat flour, rice, black rice, sweet potato and potato. The easiest way to get carbohydrates is to steam steamed bread and rice yourself and cook sweet potatoes and potatoes directly. If you want to get high-quality carbohydrate, you should change the flour of steamed bread into whole wheat flour and change white rice into three-color brown rice for steamed rice.
For example, making your own steamed bread saves money. A kilo of flour can probably make 10 steamed bread, and the market sells 1 yuan, which means that a kilo of flour in 2 yuan can be exchanged for 10 steamed bread worth 10 yuan. I made my own brown sugar and jujube steamed bread. I bought a brown sugar and jujube steamed bread from 2.5 yuan in the supermarket, but I used about half of 1 kg of flour and steamed 16 steamed buns, which was a little bigger than that in the supermarket. If converted, the cost of flour is 3 yuan, jujube 2 yuan and brown sugar 1 yuan. With water and electricity and half an hour's manual time, steamed buns cost 40 yuan.
Homemade steamed bread with brown sugar and red dates
2. protein: There are many ways to get in protein. Usually we can get it at home in the following ways: eggs: eggs are the regular ingredients at home, and the simplest breakfast is usually accompanied by a boiled egg. Milk: Milk contains high-quality protein, so we don't need to buy expensive varieties, just buy pure milk. For example, Yili and Mengniu are very good. If you buy more boxes in JD.COM, the price will be very favorable. For example, in JD.COM16, I bought four cases of 250 ml pure milk from Mengniu. The price of a single case is only about 30 yuan, and a bag of milk is less than 2 yuan. Chicken breast: Chicken breast can be fried with any vegetables. Now chicken breast is about 9 yuan a catty. Beans: The simplest thing is to make your own soybean milk. Soak a handful of soybeans and put them in the soymilk machine. After half an hour, the sweet soymilk will come out.
Make your own nutritious food.
3. Fat: At present, we eat all kinds of vegetable oils at home, such as peanut oil, soybean oil, corn oil and sunflower oil. , all contain fat. Add some vegetable oil to daily cooking, not too much. Fat pork has the highest fat content, which can reach more than 90%. We can add some fat to cooking. We can also extract lard from fat pork instead of vegetable oil for cooking.
Choose seasonal fruits with low price and large quantity.
4. Vitamins: According to speculation, vegetables and fruits contain the most vitamins every day, accounting for more than 80% of our daily food. The simplest and rudest rule is to insist on eating more fruits and vegetables. Fruits should be seasonal, vegetables should be taken several times a day according to varieties, and various vitamins should be supplemented. Vegetables on the market are very cheap now, and cooking by yourself is the most economical way to get vitamins. If you feel that your vitamin intake is insufficient, you can go to the drugstore to buy a few dollars a bottle of vitamins, and the cheapest one will do. I added a bottle of 2 1 gemcitabine from 24 yuan, which contained 60 tablets. I can take one tablet a day for two months, for only 4 cents a day.
Very cheap seasonal green beans
The above is what I summed up from my daily life, which can save money and not lack nutrition. I hope everyone can learn from it.