當(dāng)你身無(wú)分文時(shí)，可以買到便宜的食物

當(dāng)你身無(wú)分文時(shí)，可以買到便宜的食物

WHEN MONEY IS TIGHT, you may be tempted to cut back on what you're spending at the supermarket. But while spending less at the grocery store is a seemingly simple way to stretch your dollars further, buying cheap food can wind up costing you. For instance, if you live on cheap snack foods that pack on the pounds or produce high cholesterol, eventually you could spend plenty on health care costs.

當(dāng)手頭緊的時(shí)候，你可能會(huì)忍不住減少在超市的消費(fèi)。但是，雖然在雜貨店花更少的錢，但這似乎是讓你的錢花得更多的一個(gè)簡(jiǎn)單的方法，買便宜的食物最終會(huì)讓你花更多的錢。例如，如果你吃的是容易增重或產(chǎn)生高膽固醇的廉價(jià)零食，最終你可能會(huì)在醫(yī)療保健上花很多錢。

So if you're trying to maximize savings with cheap meal ideas, consider these cheap dietitian-recommended items.

所以，如果你想用便宜的飲食理念最大限度地節(jié)約開支，考慮一下這些營(yíng)養(yǎng)師推薦的便宜的食物。

Taylor Wolfram, a registered dietitian and nutritionist in Chicago, suggests beans as a healthy and budget-friendly meal choice. They're especially cheap if you buy them dry and then cook them, costing around 15 cents per serving, Wolfram says, citing information from the Bean Institute.

芝加哥的注冊(cè)營(yíng)養(yǎng)師和營(yíng)養(yǎng)學(xué)家Taylor Wolfram建議，豆類是一種健康且經(jīng)濟(jì)實(shí)惠的膳食選擇。Wolfram引用豆類研究所的信息說(shuō)，如果你把它們買下來(lái)晾干，然后再煮，它們就會(huì)特別便宜，每份大約15美分，。

Meal ideas: Beans are incredibly versatile, Wolfram says. "Use them in tacos, curries, sandwiches, soups, chilis, dips such as hummus and snacks such as roasted chickpeas," she advises.

膳食建議:Wolfram 說(shuō)，豆類的用途非常廣泛。她建議:““在玉米餅、咖喱、三明治、湯、辣椒、鷹嘴豆泥和烤鷹嘴豆等零食中使用它們。”

Oats

燕麥片

"Oats are hearty, and with added spices can be delicious," says Daniela Novotny, a registered dietitian and biomedical instructor at Missouri State University in Springfield, Missouri. "They're a great source of vitamins, minerals and fiber. Whole oats have been shown to lower blood cholesterol levels, which helps to reduce cardiovascular disease risk. Plus the fiber helps to slow glucose absorption, which is helpful for diabetics," she adds.

密蘇里州斯普林菲爾德密蘇里州立大學(xué)的注冊(cè)營(yíng)養(yǎng)師兼生物醫(yī)學(xué)講師Daniela Novotny說(shuō):“燕麥很豐盛，加上香料會(huì)很美味。”“它們富含維生素、礦物質(zhì)和纖維。全燕麥已被證明可以降低血液膽固醇水平，這有助于降低心血管疾病的風(fēng)險(xiǎn)。此外，纖維有助于減緩葡萄糖的吸收，這對(duì)糖尿病患者很有幫助，”她補(bǔ)充說(shuō)。

How cheap are oats? Prices vary depending on where you shop, and the kind of oats you buy: steel-cut, rolled or instant oats. Currently, you can buy a Quaker Oats Instant Oatmeal Variety Pack on Amazon.com for about $11.50.

燕麥有多便宜?不同的價(jià)格取決于你在哪里購(gòu)物，以及你買的燕麥種類:鋼切燕麥、卷燕麥或即食燕麥。目前，你可以在亞馬遜網(wǎng)站上以11.50美元左右的價(jià)格買到桂格燕麥速溶燕麥包。

Meal ideas: Oatmeal, oatmeal cookies and oatmeal bars are just a few budget-friendly ideas. You could also make oat bread or use oats in a homemade granola recipe, or even search the internet for some oat-based dinner recipes, like a broccoli cheddar oatmeal bake.

膳食建議:燕麥片、燕麥餅干和燕麥棒只是幾個(gè)省錢的好主意。你也可以做燕麥面包或者用燕麥自制格蘭諾拉燕麥卷，甚至可以在網(wǎng)上搜索一些以燕麥為基礎(chǔ)的晚餐食譜，比如西蘭花切達(dá)燕麥烤面包。

Bananas

香蕉

"(Bananas) get a bad rap for being high in sugar, but natural sugar in fruit is not a major concern for health," says Jenn LaVardera, a registered dietitian and wellness specialist in Southampton, New York. "Bananas contain vitamin C, manganese, vitamin B6 and potassium as well as antioxidants that support health. They also pack heart-healthy fiber. At sometimes under 50 cents per pound," LaVardera says.

紐約南安普敦的注冊(cè)營(yíng)養(yǎng)師、健康專家珍·拉瓦德拉說(shuō):“(香蕉)因含糖量高而臭名昭著，但水果中的天然糖分并不是健康的主要問(wèn)題。”香蕉含有維生素C、錳、維生素B6和鉀，以及支持健康的抗氧化劑。它們還含有有益于心臟健康的纖維。有時(shí)每磅不到50美分，”拉瓦德拉說(shuō)。

Meal ideas: You'll probably want to have bananas as a snack, but you can slice them into your oatmeal or make banana pancakes.

膳食建議:你可能想把香蕉當(dāng)零食吃，但你可以把它們切成薄片放進(jìn)燕麥片里，或者做香蕉煎餅。

Spinach

菠菜

"An easy way to bump up the nutrient value is to add a couple handfuls of spinach. With spinach in the fridge, you can pull an affordable meal together in a flash," LaVardera says. "Spinach gives you a very high nutrient value for its price. It's an excellent source of vitamin A, vitamin C, vitamin K, folate and manganese and a good source of iron, riboflavin and magnesium."

“提高營(yíng)養(yǎng)價(jià)值的一個(gè)簡(jiǎn)單方法就是加幾把菠菜。有了冰箱里的菠菜，你可以瞬間做出一頓實(shí)惠的飯菜。”拉瓦德拉說(shuō)。“菠菜的價(jià)格給你提供了很高的營(yíng)養(yǎng)價(jià)值。它富含維生素A、維生素C、維生素K、葉酸和錳，還富含鐵、核黃素和鎂。”

Meal ideas: Spinach works for just about any meal. LaVardera suggests spinach omelets, spinach with whole grain pasta and spinach in a quesadilla. And if you're not a fan of the taste of cooked spinach but you like salad, get rid of the iceberg lettuce, which is low in nutritional value, and make yourself a cost-effective spinach salad.

膳食建議:菠菜適用于任何一餐。LaVardera推薦菠菜煎蛋卷、全谷物通心粉菠菜和油炸玉米餅菠菜。如果你不喜歡煮熟的菠菜的味道，而是喜歡沙拉，那就扔掉卷心萵苣，因?yàn)樗臓I(yíng)養(yǎng)價(jià)值很低，你可以做一份劃算的菠菜沙拉。