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За да се вместите в бюджетите, трябва винаги да имате план за храната която ще купувате, защото при липсата на точни храни и сметки ще се върнете от магазина с храна за 100лв която ще ви изкара седмица! Ако обаче планирате храните които ще взимате – тези 100лв могат да се превърнат в 2 или дори 3 седмична храна!
Основните неща, които трябва да взимате, когато ще се запасявате с храна – трябва да са храни богати на въглехидрати, мазнини, белтъци и витамини.
Добри и евтини източници на въглехидрати които всеки от нас може да намери в почти всеки магазин са:ориз, картофи, фасул, леща, спагети. Всички те са евтини и могат да ви заситят и доставят необходимото количество енергия. Всички те струват около и под 2лв за килограм в сурово състояние, представете си колко голямо количество стават в сготвено!
Добри и евтини източници на белтъци са: яйцата, сиренето, млякото, изварата, рибата, пилешкото месо, свинското месо. Сега сигурно ще си помислите „Как може да се сложи рибата и месото в тема за евтино качване на маса?“. По простата причина, че една консерва риба струва под 2лв, а от нея ще получите достатъчно количество протеин за 1 или дори 2 яденета. Месото само по себе си е скъпо, но когато го смесите с въглехидрат или полезни мазнини ще получите чудесна храна за покачване на маса. Например 150грама пилешка паржола (под 2лв) може да се смеси със 100-150грама ориз, ще получите над 30грама пълноценен белтък и над 600kcal. Друг вариант би било смесването на свински врат със 100-150 грама фасул, по аналогия на горния пример ще получите над 30грама белтък и над 800kcal енергия.
Добър и евтин източник на полезни мазнини са ядките. Те съдържат огромно количество енергия, също така съдържат и много добро количество растителен белтък който би бил перфектен ако се смеси с животински източник на белтък.
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