Izibonelelo ezi-5 ezintle zesipinatshi kunye netafile yesondlo

Umxholo

• Ulwazi ngesondlo
• Ijusi yesipinatshi ngeapile kunye nejinja
• Iresiphi yespinatshi

Isipinatshi yimifuno enezibonelelo zezempilo njengokuthintela i-anemia kunye nomhlaza wekolon, njengoko ityebile kwi-folic acid kunye ne-antioxidants.

Le mifuno ingatyiwa kwiisaladi eziluhlaza okanye eziphekiweyo, kwisuphu, isityu kunye nejusi zendalo, into elula kunye nexabiso eliphantsi lokucebisa ukutya okuneevithamini, iiminerali kunye nemicu.

Ke, kubandakanya isipinatshi kwindlela otya ngayo inezi zibonelelo zilandelayo:

1. Thintela ukulahleka kombono ukukhula, njengoko ityebile kwi-lutein ye-antioxidant;
2. Thintela umhlaza wamathumbu, kuba iqulethe i-lutein;
3. Khusela i-anemia, njengoko ityebile kwi-folic acid kunye nentsimbi;
4. Khusela ulusu ekuguga ngaphambi kwexesha, njengoko ityebile iivithamini A, C no-E;
5. Nceda unciphise umzimba, ngokuba neekhalori eziphantsi.

Ukufumana ezi zibonelelo, kuya kufuneka utye malunga ne-90g yesipinatshi amaxesha ama-5 ngeveki, elingana neepunipoyi eziyi-3.5 zale mifuno iphekiweyo.

Ulwazi ngesondlo

Le theyibhile ilandelayo ibonisa ulwazi lwesondlo olingana ne-100 g yesipinatshi esiluhlaza kunye nesahluziweyo.

Eyona nto ifanelekileyo kukutya isipinatshi kwizidlo eziphambili, kuba ukufunxwa kwe-lutein ye-antioxidant inyuka ngamanqatha esidlo, esihlala sifumaneka kwizinyama nakwioyile yokulungiselela.

Ukongeza, ukonyusa ukufunxwa kwentsimbi yesipinatshi, kuya kufuneka utye iziqhamo zesitrasi kwidizethi yesidlo, njengeorenji, itangerine, ipayinapile okanye i-kiwi, umzekelo.

Ijusi yesipinatshi ngeapile kunye nejinja

Le jusi kulula ukuyenza kwaye lukhetho olukhulu lokuthintela kunye nokulwa ne-anemia yokunqongophala kwe-iron.

Izithako:

• Ijusi yelamuni
• 1 iapile encinci
• 1 icephe engekho nzulu yeflakisi
• 1 indebe yesipinatshi
• 1 icephe lejinja egayiweyo
• 1 icephe lobusi
• 200 ml yamanzi

Imo yokulungiselela:

Betha zonke izithako kwi-blender de ispinatshi sichithakale kakuhle kwaye ukhonze ubanda. Jonga ngakumbi iiresiphi zokupheka ukunciphisa umzimba.

Iresiphi yespinatshi

Izithako:

• Amaqanda ama-3
• 3/4 indebe yeoyile
• 1 ikomityi yobisi olunotyiwayo
• 2 iisupuni zokupheka umgubo
• 1 indebe yomgubo wengqolowa
• I-1/2 indebe yomgubo wonke
• 1 itispuni yetyuwa
• 1 i-clove yegalikhi
• Iipuniwe ezi-3 zeshizi egreyithiweyo
• Iinyanda ezi-2 zesipinatshi esityiweyo, sakhutshwa ngegalikhi, itswele kunye neoyile yomnquma
• ½ indebe ye-mozzarella itshizi ngamaqhekeza

Imo yokulungiselela:

Ukwenza inhlama, shaya amaqanda, ioyile, igalikhi, ubisi, itshizi egreyithiweyo kunye netyuwa kwi-blender. Emva koko yongeza umgubo ohluziweyo ngokuthe ngcembe uze ubethe kude kube lula. Okokugqibela yongeza umgubo wokubhaka.

Susa isipinatshi ngegalikhi, itswele kunye neoyile yomnquma, kwaye ungongeza ezinye izithako kwigoto, ezinje ngeetumato, umbona kunye nee-ertyisi. Kule pan inye, yongeza i-mozzarella cheese etyongwe kunye nentlama ye-pie, uxuba yonke into ide ibe mpuluswa.

Ukuqokelela, gcoba imilo yoxande kwaye uthule lo mxube epanini, ubeke i-grated parmesan ngaphezulu, ukuba uyafuna. Beka i-oveni eshushu ngaphambili ngo-200 ° C kangangemizuzu engama-45 ukuya kwengama-50, okanye ide iphekwe intlama.

Bona okunye ukutya okune-iron.