1.Carbohydrate: The raw ingredients containing carbohydrate mainly include flour, whole wheat flour, rice, black rice, sweet potato and potato. The easiest way to get carbohydrate is to steam steamed bread and rice by yourself, and cook sweet potatoes and potatoes directly. If you want to get high-quality carbon water, you should change the flour of steamed bread into whole wheat flour, and change the white rice into three-color brown rice for steamed rice.
For example, making steamed bread by yourself is very economical. A kilo of flour can probably make 10 steamed bread, and the market sells 1 yuan, which means that a kilo of flour from 2 yuan can be exchanged for 10 steamed bread worth 10 yuan money. I made brown sugar jujube steamed bread myself, and I bought a brown sugar jujube steamed bread in 2.5 yuan from the supermarket, but I probably used 1 catty and steamed 16 steamed bread, which was a little bigger than that from the supermarket. If converted, the cost of flour is 3 yuan, jujube is 2 yuan, brown sugar/kloc-0 yuan, electricity and water and my half-hour manual time are used to steam out 40 yuan steamed bread.
Homemade brown sugar jujube steamed bread
2. protein: There are many ways to get it in protein. Usually, we can get it in the following ways at home: Eggs: Eggs are the regular ingredients at home, and the simplest breakfast is usually equipped with a boiled egg. Milk: Milk contains high-quality protein, so we don't have to buy expensive varieties, just buy pure milk. For example, Yili and Mengniu are very good. If you buy more cases in JD.COM, the price is very favorable. For example, if you buy four cases of 250ml Mengniu pure milk in JD.COM, 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 a catty in 9 yuan. Beans: The simplest thing is to make your own soybean milk. Soak and wash a handful of soybeans and put them in the soymilk machine, and the sweet soybean milk will come out in half an hour.
Make your own nutritious food.
3. Fat: All kinds of vegetable oils we eat at home at present, such as peanut oil, soybean oil, corn oil, sunflower oil, etc., all contain fat. Just add a proper amount of vegetable oil to daily cooking, not too much. The fat content of fat pork is the highest, which can reach more than 90%. We can add some fat to it when cooking. We can also extract lard from fat pork and use it for cooking instead of vegetable oil.
Choose more seasonal fruits with low price and large quantity.
4. Vitamins: It is guessed that vegetables and fruits contain the most vitamins every day, and they also account 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 selected in large seasonal quantities, and vegetables should be ingested several times a day according to varieties to supplement various vitamins. 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. For myself, what I added was a bottle of 2 1 gemvita for 24 yuan. There were 60 tablets in it. I could take one tablet every day for two months, only to get 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.