Saya busasshe, dafa da yawa
Busasshen wake da lentils rabi ne na farashin gwangwani. Dafa kilo 2 a ranar Lahadi, daskare a cikin rabo.
Aiki · Kudin cin abinci mai kyau
Cin ganyaye a kowane kasafin kuɗi
Bar abubuwan da ke maye gurbin nama masu tsada. Ma'ajiya ta kayan abinci, siyayya ta $30 a mako, da menu wanda ke cika ku da gaske — tare da teburin farashi-da-furotin waɗanda zaku iya ɗauka hoton su.
Ma'ajiya ta kayan abinci na $30/mako
| Babban kayan abinci | Farashin al'ada | Furotin | Yadda za a yi amfani da shi |
|---|---|---|---|
| Dry lentils / rabi wake | $1.20/lb | 23 g / 100 g busasshe | Dafa a cikin minti 20. Tushen miya, dals, cikawa taco. |
| Busasshen kaji / baƙar wake | $1.30/lb | 19 g / 100 g busasshe | Jiƙa dare ko dafa a tukunya mai matsin lamba. Rabin farashin gwangwani. |
| Gurasa mai birgima | $0.90/lb | 13 g / 100 g | Karin kumallo, miyan mai ɗanɗano, madarar hatsi (haɗa kofi 1 + ruwa kofi 4). |
| Shinkafa mai launin ruwan kasa | $1.10/lb | 7 g / 100 g | Saya a cikin jakunkuna 10-lb. Dafa babban adadi kuma daskare a cikin kofuna 1. |
| Man gyada | $3.00/lb | 25 g / 100 g | Mai, furotin da kalori a cikin kwalba ɗaya. Nemi kayan gyada 100%. |
| Tofu mai ƙarfi sosai | $2/block | 17 g / block | Danna, marinate, gasa. Mafi arha furotin cikakke da zaku iya gasa a kasko. |
| Kayan lambu masu haɗaka da aka daskare | $1.50/lb | — | Abincin gina jiki a lokacin girbi a rabin farashin sabbin kayan abinci. |
| Ayaba & apples | $0.60/lb | — | Mafi arha 'ya'yan itace na shekara-shekara kusan ko'ina a Duniya. |
Cost per 10 g protein
Plants beat meat on every metric — including price.
- Dry lentils$0.06
- Dry beans$0.07
- Rolled oats$0.11
- Tofu block$0.14
- Peanut butter$0.19
- Chicken$0.55
- Beef mince$0.95
USD, US-average retail prices, bulk-bin basis. Meat prices exclude bones and cooking-loss shrinkage.
Menu na kwanaki 7 ƙarƙashin $30
Litinin
Oatmeal + man gyada · Miyar lentil · Tofu stir-fry akan shinkafa
Talata
Banana-oat pancakes · Naman kaza salak-wrap · Pasta da tumatir-lentil sauce
Laraba
Oats na dare · Shinkafa + wake + kwanon salsa · Tofu curry da kayan lambu masu daskarewa
Alhamis
Oatmeal + apple · Sanwic na man gyada + karas · Dal + shinkafa
Juma'a
Tofu scramble · Black bean quesadilla · Babban salad + gasasshen dankali
Asabar
Pancakes · Dal da ya rage · Burger kayan lambu na gida + fries
Lahadi
Berry oatmeal · Babban salad na shiri · Chickpea pasta bake
Siyayya a gefe
Kayan lambu, manyan kwantena, daskarewa. Bar tasi na 'yan kayan ciye-ciye masu alamar 'vegan' — sune inda kasafin kuɗi ke mutuwa.
Kayan miya ɗaya, abinci uku
Babban tukunyar tumatir-lentil sauce ta zama taliya Litinin, barkono mai cike Talata da shakshuka Laraba.
Tambayoyi Akai-Akai
Shin abincin ganyaye ba shi da tsada?
Sai dai idan ka dogara ga nama mai alama da maye gurbin cuku. Siyarwar abincin shuka gabaɗaya da aka gina akan wake, shinkafa, hatsi, dankali, kayan abinci na lokaci-lokaci da kayan lambu masu daskarewa koyaushe yana biyan kuɗi ƙasa da matsakaicin abincin omnivore a kowane babban binciken farashin rayuwa tun 2019.
Wane ne tushen furotin mafi arha?
Busasshen lentils da wake — kimanin $0.06–0.10 a kowace 10 g na furotin lokacin da aka saya da yawa. Tofu, wake mai gwangwani, man gyada da hatsi masu birgima suna kusa.
Yaya zan shirya abinci ba tare da ciyar da sa'o'i ba?
Dafa hatsi ɗaya, wake ɗaya da miya ɗaya kowace Lahadi, sannan a juya kayan lambu guda uku a cikin mako. Jimlar lokacin aiki yana ƙasa da minti 45 don abinci 15.
Shin kayan lambu masu daskarewa suna da abinci kamar sabbin?
Eh — sau da yawa fiye da haka, tunda ana ɗiba su kuma a daskare su a lokacin da suke cika. Berries masu daskarewa, wake, alayyafo da broccoli galibi rabi ne na farashin sabbin.
Tambayar farashi, an amsa da rasit
Cin abinci na tushen shuka ya fi arha fiye da abincin da yake maye gurbinsa — idan ka sayi kayan yau da kullun, ba maye gurbinsu ba
Imani cewa cin shuka yana da tsada ya fito ne daga kwatanta kayan da ba daidai ba: nama na roba da aka tattara a kan naman da aka niƙa a kanti, maimakon abincin da ke ɗauke da abinci na tushen shuka. Binciken bayanan farashin abinci na ƙasa akai-akai yana gano cewa kwandon abinci na tushen shuka yana ƙasa da na gama-gari mai cin nama, kuma tazarar tana ƙaruwa yayin da kake dafa abinci daga busassun kayan abinci.
Inda ake samun tanadi a zahiri
Protein shine mafi tsada a cikin kusan kowane nau'in abinci, kuma tazarar farashi tsakanin protein shuka da na dabba tana da girma. Busassun lentil, wake, chickpeas, hatsi da gyada suna ba da protein a kan ƙaramin kaso na farashin nama, kifi ko cuku a kowace giram daidai. Saboda protein shine inda yawancin kasafin abinci ke tattara, maye gurbin wannan nau'in yana yin mafi yawan aiki — hatsi, kayan lambu da 'ya'yan itace suna canzawa kaɗan.
Dalilin da yasa wasu mutane ke ƙara kashewa
Kashewa yana ƙaruwa lokacin da aka maye gurbin nama daidai daidai da maye gurbinsa na kasuwanci, abinci da aka shirya, foda na protein, man gyada, madarar shuka da gari na musamman. Waɗannan kayayyaki ne masu saukin amfani waɗanda aka sanya farashi kamar na sauran kayayyaki masu saukin amfani. Suna da amfani yayin canji kuma ba su da amfani bayan haka. Idan kashewar ku ta ƙaru, duba kayan da aka tattara maimakon abincin.
Dafa abinci shine canjin da ya fi rinjaye
Bambancin farashi tsakanin dafa busassun chickpeas da siyan gwangwani ya kai kusan sau uku; tsakanin dafa shinkafa da siyan buhunan microwave, kusan sau biyar. Babu wani daga cikin waɗannan da ke buƙatar ƙwarewa, kawai shiri: jiƙa, dafa da yawa da kuma daskarewa yana mayar da busassun kayan abinci masu arha zuwa saukin amfani da ka riga ka biya.
Sharar abinci wani abu ne na ɓoye
Gidaje suna zubar da wani kaso mai yawa na abin da suka saya, kuma sabbin kayan lambu sune mafi yawan sharar. Kayan abinci masu dorewa ba sa lalacewa, wanda ke nufin cewa ɗakin ajiyar abinci na tushen shuka yana zubar da ƙarancin kuɗi fiye da siyayya da aka mayar da hankali kan firiji. Daskare burodi, ganye, hatsin da aka dafa da 'ya'yan itace masu cikakke yana kawar da mafi yawan ragowar asarar.
Farashi ba iri ɗaya bane a ko'ina
A cikin ƙasashe inda legumes, shinkafa, alkama da kayan lambu na yanayi suke tushen abinci, cin abinci na tushen shuka yana da arha a fili. A wuraren da tallafin ke rage farashin kayayyakin dabba a kanti, tazarar tallace-tallace tana raguwa — yayin da farashin jama'a na waɗannan tallafin ya kasance, ana biya shi ta hanyar haraji maimakon a wurin biyan kuɗi.
Farashi a kowace giram 20 na protein, kwatanta kayan abinci na yau da kullun
Farashin tallace-tallace na nuni ga busassun ko kayan da ba a shirya ba; farashin gida yana bambanta sosai. Yi amfani da matsayi, ba ƙimar cikakke ba.
| Abinci | Farashi na yau da kullun | Yawan protein | Bayanai |
|---|---|---|---|
| Busassun lentil | Ƙananan sosai | ~25 g / 100 g bushe | Babu jiƙa, yana dafawa a cikin mintuna 20–25 |
| Busassun wake & chickpeas | Ƙananan sosai | ~21 g / 100 g bushe | Mafi arha idan an dafa su da yawa kuma aka daskare |
| Rolled oats | Ƙananan sosai | ~13 g / 100 g | Hakanan mafi arha karin kumallo a kowace kalori |
| Gyada / man gyada | Ƙananan | ~25 g / 100 g | Kula da mai da sukari da aka ƙara a cikin marasa tsada |
| Tofu | Ƙananan-matsakaici | ~8–16 g / 100 g | Farashi yana raguwa sosai a shagunan Asiya |
| Seitan (daga gari) | Ƙananan | ~25 g / 100 g | Ana yin shi daga garin burodi a gida don kaɗan |
| Kwai | Matsakaici | ~13 g / 100 g | Farashi yana canzawa sosai tare da barkewar mura na tsuntsaye |
| Nonon kaza | Babba | ~31 g / 100 g | Kusan sau 5–10 na lentil a kowace giram na protein |
| Naman sa da aka niƙa | Babba sosai | ~26 g / 100 g | Mafi tsada protein na yau da kullun |
Fihirisar farashin tallace-tallace na ƙasa · USDA FoodData Central · farashin raka'a na manyan kantuna
Rage lissafin a cikin matakai biyar
Kowane mataki yana da kansa; yin biyu daga cikinsu ya riga ya zama sananne.
- 1
Sayi protein guda ɗaya da yawa
Babban buhun lentil ko busassun wake yana rufe abincin dare na makonni da yawa kuma yana da arha fiye da kashi biyu na nama.
- 2
Dafa da yawa kuma daskare
Dafa kilo ɗaya na legumes a lokaci ɗaya, daskare a cikin kashi, kuma kana da saukin amfani na gwangwani a farashin kayan abinci.
- 3
Siyayya a kan titin abinci na duniya
Kayan yaji, shinkafa, wake, tahini da tofu suna da sau biyu zuwa huɗu mafi arha a shagunan kabilanci fiye da manyan kantuna.
- 4
Ƙayyade kayan da aka tattara
Ba wa kanka damar abinci ɗaya ko biyu masu saukin amfani a mako maimakon kawar da su; manufar ita ce ƙasa don dafa abinci, ba tsabta ba.
- 5
Shirya a kusa da abin da ke lalacewa
Sayi sabbin kayan lambu na farkon rabin mako kuma daskararre na rabin na biyu. Kayan lambu daskararre suna daidai da abinci mai gina jiki kuma ba a taɓa zubar da su ba.
Abin da ke taimakawa da abin da ke kashe ku a hankali
Tanadi masu dogaro
- Busassun legumes da hatsi da aka saya a cikin mafi girman girman da za ku yi amfani da shi a zahiri
- Kayan lambu da 'ya'yan itace daskararre a matsayin tsoho, sabo a matsayin magani
- Kayan lambu na yanayi, waɗanda suke duka mafi arha kuma mafi kyau
- Zuba jari ɗaya na ɗanɗano — kayan yaji masu kyau, soya sauce, tahini — wanda ke sa busassun kayan abinci masu arha su zama masu daɗi
- Shirin mako-mako da aka gina a kusa da abincin dare guda uku da za a iya maimaitawa maimakon sababbi bakwai
Inda kasafin kuɗi ke zubewa
- Maye gurbin kowane kayan dabba da maye gurbinsa na kasuwanci
- Siyan madarar shuka da yoghurt da aka tattara guda ɗaya
- Foda na protein na musamman na shagunan lafiya da superfoods
- Siyayya ba tare da jeri ba lokacin jin yunwa, babban abin da ke haifar da sharar
- Ɗaukar 'organic' a matsayin buƙata maimakon zaɓi na son rai
Tambayoyi na yau da kullun game da farashi
Shin abinci na tushen shuka ya fi arha a zahiri?
Kwandon abinci na tushen shuka ana samun su akai-akai suna da arha fiye da na gama-gari masu cin nama a ƙasashe masu yawan kuɗi, galibi saboda protein shuka ya fi arha fiye da protein dabba. Abincin da aka gina a kan nama da madara na roba na iya zama mafi tsada.
Menene mafi arha tushen protein guda ɗaya?
Busassun lentil da busassun wake, da babban tazara. Suna kuma ba da fiber, iron, folate da potassium, waɗanda nama ba ya bayarwa.
Ta yaya zan ci abinci mai kyau a kan kasafin kuɗi mai matuƙar tsauri?
Dogara kan oats, shinkafa ko wani hatsi na gida, legume guda ɗaya bushe, kayan lambu daskararre, mai mai arha kamar rapeseed ko man gyada, da gishiri mai iodine. Ƙara kari na B12, wanda yake da 'yan cents a mako.
Shin maye gurbin nama ya cancanci siya kwata-kwata?
A matsayin kayan aikin canji da saukin amfani na lokaci-lokaci, eh. A matsayin abinci na yau da kullun suna da tsada kuma yawanci suna da gishiri fiye da abincin da suke kwaikwaya.
Shin siyan organic yana canza hoton?
Organic yawanci yana ƙara 20–50% ga lissafin don fa'idodin da ake jayayya a cikin sharuddan abinci mai gina jiki. Idan kasafin kuɗi shine matsala, kayan abinci na yau da kullun da ake ci kowace rana ya fi organic da ake ci da wuya.
Shin lissafin abinci na zai tashi idan ina da yara?
Ba haka ba ne a asali. Yara suna cin abinci iri ɗaya a cikin ƙananan kashi. Matsin farashi yana fitowa daga kayan ciye-ciye da aka tattara da kayan abinci na rana mai alama, waɗanda suke matsin lamba iri ɗaya a kowane abinci.
Inda waɗannan alkaluma suka fito
- Springmann et al., The Lancet Planetary Health (2021) — kwatanta farashin abinci na duniya a cikin ƙasashe 150
- USDA FoodData Central — yawan protein a kowace giram 100 na abincin da ba a shirya ba
- Fihirisar farashin tallace-tallace na ofishin kididdiga na ƙasa don kayan abinci na yau da kullun
- Binciken sharar abinci na gida na WRAP da makamantansu
Muhimman Abubuwan Lura
- Mafi arha a kusan kowane babban kanti shine tushen shuka: shinkafa, hatsi, dankali, wake, lentil, kabeji, karas, ayaba, kayan lambu na lokaci.
- Sayayya ta mako-mako na tushen shuka yakan kashe kusan 20–40% ƙasa da sayayya ta abinci mai gauraye idan an gina shi a kan abinci mai cikakken gari.
- Farashi yana tasowa ne kawai idan kuna dogara ga abincin nama da kiwo da aka yiwa lakabi — ku ɗauki waɗannan a matsayin na lokaci-lokaci, ba abubuwa masu mahimmanci ba.
- Dafa abinci mai yawa na legumes da hatsi yana rage duka farashi da gazawar ƙarfin hali a tsakiyar mako.
Raba wannan shafi
Tambayoyin da Ake Yawan Yi
Dakin kayan abinci na musamman yana da. Dakin kayan abinci na yau da kullun ba shi da. Busasshen wake, lentil, shinkafa, taliya, hatsi, dankali, tofu, kayan lambu daskarewa da kayan lambu na lokaci sune mafi arha a kowane babban kanti a kowane kalori da kowane gram na furotin fiye da kowane abincin dabba.
Muhimman abubuwan da za a dauka
- Busashshen wake da hatsi gabaɗaya sune mafi arha tushen furotin da kalori a kusan kowace ƙasa.
- Sashin da yake da tsada a cikin abincin da ya dogara ga tsirrai shine kayan maye gurbi da aka sarrafa — ainihin abubuwan da kansu sune ƙaramin ƙarshen kantin sayar da kaya.
- Dafa tushe sau ɗaya (tukunyar wake, tukunyar hatsi) da shirya shi ta hanyoyi uku yana rage farashi da gajiya na yanke shawara.
- Kayan lambu da aka daskare daidai suke da sabbi, suna da arha a lokacin rani, kuma ba sa ɓata komai.
- Sharar abinci ita ce harajin da aka ɓoye: shirin abinci uku da aka tsara a mako galibi yana adana fiye da kowane canjin sinadarai.
Farashin kowace 20 g na furotin
Farashin kantin sayar da kaya na nuni; ma'auni suna riƙe da kyau fiye da ainihin adadi.
- Lentil busasshe≈ $0.12
- Wake busasshe≈ $0.15
- Man gyaɗa≈ $0.22
- Tofu≈ $0.45
- Gwangwanin wake≈ $0.55
- Madadin nama≈ $1.80
Haɗin binciken farashin sayar da kaya — duba farashin ku na gida.
Yadda za a kashe ƙasa da gaske
Gina ma'ajin abinci sau ɗaya
Ma'ajin abinci mai cike da kaya shine abin da ke sa dafa abinci mai arha ya yiwu a yammacin gajiya. Busashshen wake, shinkafa, hatsi, taliya, tumatir gwangwani, man gyada, albasa, tafarnuwa, gishiri mai ɗanɗano, da 'yan kayan yaji suna rufe dozin na abinci. Sayi waɗannan a cikin girman da za ku iya amfani da shi kafin ya lalace, kuma ku saya su sau ɗaya maimakon kowane mako.
Dafa tushe, ba girke-girke ba
Dafa babban tukunyar wake da babban tukunyar hatsi a farkon mako. Litinin abinci ne tare da kayan lambu gasa, Laraba miya ce tare da tumatir gwangwani, Juma'a abinci ne na kunsa. Tushe iri ɗaya, abincin dare uku, wanki ɗaya.
Sayi busasshe, jiƙa dare ɗaya
Busashshen wake yana kashe kusan kashi ɗaya bisa uku na na gwangwani ta nauyin abincin da aka dafa. Jiƙa dare ɗaya, tafasa mai ƙarfi na minti goma, dafa a hankali har sai ya yi laushi, daskare a cikin rabo. Idan kun yi canji ɗaya kawai, ku yi shi wannan.
Sayi a gefen kakar
Duk abin da yake a kakar a cikin gida shine mafi arha kuma mafi kyau. A waje da kakar, daskarewa yana cin nasara a kan farashi, abinci mai gina jiki da sharar gida. Shirye-shiryen farashin da aka rage kusa da lokacin rufewa shine yadda iyalai da yawa ke cin abinci mai kyau a kan ƙaramin kuɗi.
Bi da abubuwan maye gurbi a matsayin lada
Tsiran alade na cin ganyayyaki, cuku da abincin da aka shirya suna da amfani don canji da ga baƙi, amma sune ɗakin ajiyar tsada. Amfani da su sau ɗaya a mako maimakon yau da kullun galibi shine mafi girman canjin layi ɗaya a kan takardar shaidar.
Tatsuniyoyin da suka cancanci a ajiye su
Cin abinci na tushen tsirrai yana da tsada.
Nazarin a cikin ƙasashe masu karfin shiga da ƙasa sun gano cewa abincin da ya dogara ga tsirrai da aka gina akan abinci gabaɗaya galibi yana da arha fiye da abincin da ke ɗauke da nama — galibi ta kashi ɗaya bisa huɗu ko fiye.
Kuna buƙatar shaguna na musamman.
Wake, shinkafa, hatsi, kayan lambu daskarewa da man gyada suna cikin kowane babban kanti na yau da kullun.
Abinci mai arha yana nufin abinci maras daɗi.
Kayan yaji, acid da kitse sune abin da ke sa abinci mai mahimmanci ya bambanta. Suna kashe kuɗi kaɗan a kowane abinci.
Wannan makon matakan ceton kuɗi
- Canza siyan wake gwangwani ɗaya da buhun wake busasshe.
- Dafa tukunyar hatsi ɗaya da tukunyar wake ɗaya a daidai wannan maraice.
- Rubuta abinci uku da aka tsara kafin siyayya.
- Sayi buhun kayan lambu daskarewa ɗaya maimakon sabo wanda bazai iya amfani da shi ba.
- Motsa abubuwan maye gurbin nama zuwa wuri sau ɗaya a mako.
- Daskare ragowar abinci a cikin rabo guda maimakon firiji.
Ƙarin tambayoyi
Idan ban da lokacin dafa abinci fa?
A yi babban girki na abu ɗaya, ba cikakken abinci ba. Hatsin da aka dafa tare da wake gwangwani da kwalbar miya abinci ne na minti biyar kuma har yanzu yana da arha fiye da abincin da aka shirya.
Shin siyan kayan abinci na halitta yana da daraja a kan kasafin kuɗi?
Cin tsirrai da yawa yana da mahimmanci fiye da ko su na halitta ne. Idan kuɗi sun yi ƙarfi, sayi kayan abinci na al'ada kuma da yawa.
Yaya zan ciyar da iyali ta wannan hanyar?
Faɗaɗa girke-girke na tushe kuma kiyaye carbohydrates guda ɗaya a kan tebur a kowane abinci. Sani yana da mahimmanci fiye da sabon abu.