Ibikomoka ku bimera byamamaye cyane mu myaka yashize, kandi hamwe na byo, ibikenerwa ku bimera bikomoka ku bimera nabyo byiyongereye. Nyamara, abantu benshi baracyabona kugura ibiribwa bikomoka ku bimera bihenze. Muri iki gitabo, tuzasesengura uburyo bwo guhaha ibiribwa bikomoka ku bimera tutarangije banki.
Tegura ibyo kurya byawe
Gutegura amafunguro yawe mbere yigihe nimwe muburyo bwiza bwo kuzigama amafaranga mugihe ugura ibintu. Mugihe ufite gahunda yo kurya buri cyumweru, urashobora kwirinda kugura impulse no kugura bitari ngombwa. Wibande kumafunguro akoresha ibintu bisa, bizafasha kugabanya imyanda y'ibiribwa no kuzigama amafaranga.
Gura byinshi
Kugura ibikomoka ku bimera nk'ibinyampeke, ibinyamisogwe, imbuto, n'imbuto ku bwinshi birashobora kuzigama amafaranga atari make. Amaduka atanga ibice byinshi agufasha kugura gusa amafaranga ukeneye, kugabanya imyanda nigiciro cyo gupakira. Ibiryo nkumuceri, ibinyomoro, ibishyimbo, na makariso ntabwo bihendutse gusa ahubwo nibintu bitandukanye kugirango ubike mububiko bwawe.
Gura ibicuruzwa byigihe
Imbuto n'imboga ibihe byigihe bihendutse kuruta umusaruro utari uwigihe. Wifashishe amasoko y'abahinzi baho cyangwa ugure kumaduka atanga kugabanuka kubicuruzwa byigihe. Umusaruro nka squash, imboga zumuzi, nicyatsi kibisi akenshi usanga bihendutse mugihe waguzwe mugihe, kandi bigakora amafunguro meza yibikomoka ku bimera.
Emera imboga n'imbuto bikonje
Imboga n'imbuto bikonje akenshi bifite intungamubiri nkibishya kandi mubisanzwe bihendutse cyane. Bakunze gusarurwa mugihe cyeze kandi bigahita bikonjeshwa, bikabika intungamubiri. Kugura amahitamo yahagaritswe birashobora kuba inzira nziza yo kuzigama amafaranga, cyane cyane mugihe umusaruro mushya utari mugihe.
Koresha ibirango byububiko
Amaduka menshi y'ibiryo atanga ibicuruzwa byabo bwite bikunze kuba bihendutse kuruta guhitamo izina. Ibicuruzwa biranga ububiko birashobora gushiramo ibintu byose uhereye kumata ashingiye ku bimera kugeza kuri makaroni, ibishyimbo byafashwe, hamwe nisosi. Ntutinye kugerageza ibirango byububiko kuko bishobora kugukiza amafaranga menshi utabangamiye ubuziranenge.
Teka guhera
Amafunguro yabanje gupakirwa hamwe nibiryo birashobora kuba byiza, ariko akenshi bizana igiciro kiri hejuru. Guteka kuva kera bigufasha kugenzura ibyinjira mubiryo byawe kandi birashobora kugukiza amafaranga menshi mugihe kirekire. Ibisobanuro byoroshye nka stir-ifiriti, isupu, salade, hamwe na curry birashobora gukorwa hifashishijwe ibikoresho bihendutse bizamara amafunguro menshi.
Shakisha Inkomoko ya poroteyine
Poroteyine ni kimwe mu bintu by'ingenzi bigize indyo y’ibikomoka ku bimera, ariko ntibigomba kuba bihenze. Hariho ibintu byinshi bihendutse bishingiye ku bimera nk’ibishyimbo, ibinyomoro, inkeri, tofu, tempeh, na seitani. Ibigize ibintu byinshi, byuzuye, kandi bikoresha ingengo yimari, kandi birashobora gukoreshwa mubiryo bitandukanye.
Mugure Kugabanuka no Kububiko Bwinshi
Reba ububiko bwagabanutse nka Walmart, Aldi, na Costco, kuko akenshi bitwara ibicuruzwa bikomoka ku bimera bihendutse. Amenshi muri ayo mangazini afite kandi ibice byabigenewe byo guhitamo ibinyabuzima cyangwa ibihingwa bishingiye ku biciro biri hasi ugereranije n’ububiko bwihariye bwibiryo byubuzima. Ntiwibagirwe gushakisha amaduka y'ibiribwa ashingiye ku moko, kuko ashobora gutanga ibikomoka ku bimera bidasanzwe ku giciro gito.
Gura Mubunini
Iyo bigeze ku bikoresho bya pantry, kugura byinshi birashobora kuba ubukungu cyane. Ibintu nkifu, umuceri, ibishyimbo, na makariso akenshi biza ku giciro gito kuri buri gice iyo kiguzwe kubwinshi. Niba ufite umwanya wo kubibika, kugura kubwinshi birashobora kugabanya igiciro rusange cyo kugura ibiribwa.
Koresha Coupons no Kugabanuka
Buri gihe ujye uhora witegereje kuri coupons, kugurisha, hamwe no kwamamaza. Ibirango byinshi byangiza ibikomoka ku bimera bitanga kugabanyirizwa cyangwa bifite promotion idasanzwe. Kwiyandikisha mububiko bwubudahemuka cyangwa gukoresha porogaramu zikurikirana kugabanuka birashobora kugufasha kuzigama kubyo ukora bisanzwe.
Dore Urutonde Rufasha Guhaha
1. Ibishyimbo n'ibinyamisogwe
Ibishyimbo n'ibinyamisogwe ni isoko nziza ya poroteyine, fibre, na vitamine za minerval. Nibimwe mubintu bihendutse ushobora kugura kububiko. Hano hari amahitamo akoreshwa mu ngengo yimari:
- Ibinyomoro (umutuku, icyatsi, n'icyatsi)
- Inkoko
- Ibishyimbo byirabura
- Ibishyimbo by'impyiko
- Ibishyimbo bya Pinto
- Amashaza (amashaza yacitsemo ibice, amashaza y'icyatsi) Ibi birashobora kugurwa ibishishwa cyangwa byumye. Ibishyimbo byumye nuburyo bwubukungu cyane cyane iyo utetse mubice binini.
2. Ibinyampeke n'ibinyamisogwe
Ibinyampeke na krahisi ni ishingiro ryibiryo byinshi bikomoka ku bimera, bitanga karbone nintungamubiri. Biratandukanye cyane kandi bihendutse cyane iyo biguzwe kubwinshi:
- Umuceri (umutuku, umweru, ishyamba)
- Amashu (meza cyane mugitondo cyangwa guteka)
- Quinoa (kubintu byinshi bya poroteyine)
- Pasta (ingano zose, gluten-idafite)
- Ibirayi (ibijumba nibisanzwe)
- Ibigori (koresha imigati y'ibigori cyangwa nk'umugati) Ibi bikoresho birashobora gukora umusingi wibyokurya byumutima kandi akenshi ntibihendutse.
3. Ikwirakwizwa
Ikwirakwizwa ninziza yo kongeramo uburyohe nuburyo butandukanye kumafunguro yawe. Shakisha amahitamo atanga amavuta meza na proteyine nta biciro biri hejuru:
- Amavuta y'ibishyimbo
- Amavuta ya bande (cyangwa andi mavuta)
- Hummus (gura byinshi cyangwa ukore murugo)
- Tahini (itunganijwe neza yo kwambara cyangwa gutonyanga kuri salade) Uku gukwirakwizwa kurashobora kandi gukuba kabiri nk'ibiryo cyangwa gukoreshwa nko kuzuza sandwich.
4. Imbuto n'imboga
Imbuto n'imboga bishya ni ngombwa mu mirire myiza. Kugirango ibiciro bigabanuke, gura umusaruro wigihe, kugura kumasoko yabahinzi, cyangwa guhagarika imbuto n'imboga mugihe bigurishwa. Amahitamo akomeye yingengo yimari arimo:
- Karoti
- Broccoli
- Epinari na kale
- Igitoki
- Pome
- Imbuto zikonje Imbuto n'imboga bikonje bikunze kuba bihenze kandi birashobora kubikwa igihe kirekire, bigatuma biba uburyo buhendutse.
5. Inyama / Gusimbuza amata
Mugihe inyama zishingiye ku bimera hamwe n’ubundi buryo bw’amata bishobora rimwe na rimwe kubahenze, hari uburyo buhendutse buboneka:
- Tofu na tempeh (isoko ikomeye ya proteine ishingiye ku bimera)
- Amata ashingiye ku bimera (soya, almonde, oat, cyangwa amata y'umuceri)
- Foromaje ya Vegan (reba kugurisha cyangwa gukora ibyawe)
- Seitan (ikozwe muri gluten y'ingano, inyama zihenze zindi) Ibicuruzwa birashobora gukoreshwa muburyo butandukanye kandi ni inyama nziza nizisimbuza amata.
6. Ifunguro rya mu gitondo
Tangira umunsi wawe hamwe nintungamubiri zuzuye, ibikomoka ku bimera bitazahagarika banki:
- Oatmeal (ongeramo imbuto, imbuto, n'imbuto)
- Ibikoresho byoroshye (ibitoki, epinari, imbuto zumye)
- Imbuto za Chia (zo gukora ibishishwa)
- Umugati wuzuye w'ingano (kuri toast hamwe n'amavuta y'ibishyimbo cyangwa avoka) Aya mahitamo ntabwo ahendutse gusa ariko arashobora no kuryoherwa.
7. Ifunguro rya sasita na nimugoroba
Kuri sasita na nimugoroba, wibande kumafunguro yoroshye kandi yuzuye. Bimwe mubikorwa byingengo yimari harimo:
- Koresha ifiriti n'umuceri cyangwa isafuriya hamwe n'imboga nyinshi
- Ibishyimbo bishingiye ku bishyimbo cyangwa isupu
- Buda ibikombe bifite ibinyampeke, imboga, ibinyamisogwe, no kwambara tahini
- Veggie curry hamwe numuceri cyangwa quinoa Hamwe nibishyimbo, umuceri, nimboga zigihe, urashobora gukora amafunguro atandukanye yuzuye, afite intungamubiri, kandi bihendutse.
8. Udukoryo
Kugira ibiryo ku ntoki ni ngombwa kugirango wirinde inzara hagati yo kurya. Hitamo ibiryo bihendutse byuzuye kandi bifite intungamubiri:
- Popcorn (gura intete kubwinshi kubiciro byiza)
- Ibishyimbo bikaranze cyangwa edamame
- Imbuto (ibitoki, pome, amacunga)
- Kuvanga inzira (kora ibyawe n'imbuto, imbuto, n'imbuto zumye)
- Imboga hamwe na amavuta ya hummus cyangwa ibishyimbo by'ibiryo Ibiryo biroroshye, biroroshye kubitegura, kandi birashobora kuba inyongera ikomeye kurutonde rwawe rw'ibiribwa.
Inama zo kuzigama igihe n'amafaranga
Hano hari inama zifatika zo kugura ibiribwa bikomoka ku bimera ndetse no gukoresha ingengo yimari:
- Tegura Ifunguro Ryanyu : Kora gahunda yo gufungura icyumweru kugirango umenye neza icyo ugura. Ibi birinda kugura no guta ibiryo.
- Gura ku bwinshi : Gura ibinyampeke, ibishyimbo, imbuto, n'imbuto ku bwinshi. Mubisanzwe bihendutse kandi bifite ubuzima burebure.
- Koresha Coupons no Kugurisha : Reba kugabanuka, kugurisha, cyangwa gukoresha amakarita yubudahemuka. Amaduka menshi nayo atanga ama coupons yihariye cyangwa kuzamurwa.
- Teka mubice : Tegura igice kinini cyamafunguro hanyuma uyahagarike kugirango ukoreshwe nyuma. Ibi bizatwara igihe n'amafaranga mugihe kirekire.
- Komera ku biryo byuzuye : Ibikomoka ku bimera bitunganijwe birashobora kuba bihenze. Ibiribwa byuzuye nkibishyimbo, ibinyampeke, nimboga birigiciro cyinshi kandi akenshi bifite intungamubiri.
- Kura ibyawe : Niba ufite umwanya, tekereza gukura ibyatsi byawe, salitusi, inyanya, cyangwa izindi mboga. Nuburyo buhendutse budasanzwe bwo kubona umusaruro mushya.
