Iiresiphi ezityebileyo zentsimbi ukulwa neAnemia

Umxholo

• 1.Isaute ye-watercress ngokuchasene ne-anemia
• 2. Inyama eyomileyo egalelwe itswele
• 3. I-avocado smoothie ngamandongomane
• 4. Ijeli ye-Strawberry kunye ne-gelatin
• 5. I-Eggnog ene-ovomaltine

Jonga indlela yokulungisa iindlela zokupheka ezi-5 ezityebileyo nge-iron ukubetha i-anemia yokunqongophala kwe-iron, eqhelekileyo ebantwaneni, abasetyhini abakhulelweyo kunye nabantu abadala.

Ukutya okuqulethe i-iron engaphezulu kumnyama ngombala, kunye neembotyi, ii-beet kunye ne-steak yesibindi esaziwa kakhulu kwaye ekufanele ukuba ikukutya ukunyanga i-anemia, kodwa ukwahluka ukutya okulandelayo ezinye iindlela ezimnandi zokupheka ezinezithako ezinobutyebi. ukutyiwa ngamaxesha ahlukeneyo emini.

1.Isaute ye-watercress ngokuchasene ne-anemia

Iresiphi enkulu etyebileyo yesinyithi ehamba kakuhle nezitya zenyama.

Izithako

• I-200 g ye-watercress (amagqabi kunye neziqu)
• Iipuniwe ezi-3 zeoyile ye-olive eyintombi
• Iigloves ezi-3 zegalikhi, zicocwe kakuhle

Imowudi yokulungiselela

Beka izithako kwimbiza enkulu okanye ipani kwaye unyakazise de amagqabi aqale ukunciphisa ubungakanani. Ukuba unqwenela, ungalinciphisa inani leoyile ngokufaka endaweni yalo amanzi afanayo.

2. Inyama eyomileyo egalelwe itswele

Iresiphi emnandi yesidlo sasemini okanye isidlo sangokuhlwa, esinokuhamba nesaladi okanye into enolwelo oluninzi ngakumbi njenge-angu okanye ipolenta ethambileyo, umzekelo.

Izithako

• 500 g yenyama eyomileyo
• 2 itswele esikiweyo
• Iipuniwe ezi-3 zeoyile yomnquma
• Iigloves ezi-5 zegalikhi etyunyuziweyo
• 1 iglasi yamanzi
• Umnyama omnyama ukuya kwixesha

Imowudi yokulungiselela

Ixesha lenyama kunye nepelepele kunye neengqayi zegalikhi. Sika inyama eyomileyo ibe yimicu kwaye uyisose epanini yokutshiza ngeoyile ye-olive kude kube nsundu ngegolide. Ukuthintela ukunamathela, yongeza amanzi kwipani yokuqhotsa kancinci kancinci kwaye xa inyama sele ilungile, yongeza itswele, uvuselele rhoqo, de itswele nalo limdaka ngegolide.

3. I-avocado smoothie ngamandongomane

Le vithamini ityebile ngentsimbi kwaye inokusetyenziselwa isidlo sakusasa okanye ukutya okulula.

Izithako

• 1 iavokhado
• I-1/2 indebe yobisi olubandayo
• 1 okanye 2 amantongomane atyunjiweyo
• iswekile emdaka ukunambitha

Imowudi yokulungiselela

Betha iavokhado, ubisi kunye noshukela kwi-blender uze udibanise amandongomane atyunjiweyo. Khonza ingqele ezityeni ezincinci uzitye ngecephe okanye umququ, kuxhomekeke kubume bokugqibela.

4. Ijeli ye-Strawberry kunye ne-gelatin

Le jam ingasetyenziselwa ukudlulisa isonka okanye iibhisikidi kwaye inokusetyenziswa kwizidlo ezingenamqolo, nokuba sisifo seswekile kuba kukutya.

Izithako

• I-500 g yamaqunube avuthiweyo
• 1/2 iglasi yamanzi
• Imvulophu eyi-1 yokutya kwejeratin
• 1 icephe gelatin engathandekiyo

Imowudi yokulungiselela

Gawula amaqunube uze wongeze ngepani kunye namanzi kwaye upheke ubushushu obuphantsi kangangemizuzu embalwa de kube amanzi sele omile ngokupheleleyo kwaye amaqunube athambile kwaye kulula ukuwaphula. Hlaba onke amaqunube kwaye emva koko wongeze ijeli kunye nomuncu, kwaye ukuba unqwenela ukongeza umgubo we-stevia ukuze uswiti ngakumbi.

Gcina kwisikhongozeli seglasi esinyanzelisiweyo, esivalwe kakuhle kwaye uhlala usigcina kwifriji.

5. I-Eggnog ene-ovomaltine

Le eggnog inokuba lukhetho olufanelekileyo kwisidlo sakusasa okanye emva kwemini kwaye xa yenziwe kakuhle ayingcamli njengeqanda.

Izithako

• 3 ubuncwane
• 1 icephe leswekile
• Iipunipoli ezi-2 ze-ovomaltine
• I-1/2 indebe yobisi olushushu
• 1 ithisipuni yomhlaba isinamon

Imowudi yokulungiselela

Ukubetha izikhupha zamaqanda kunye neswekile ngemfoloko okanye i-whisk ide ibe bukhrim kwaye mhlophe. Emva koko yongeza i-ovomaltine kunye nesinamoni kwaye uqhubeke ubetha kakuhle. Ukuba ukhetha, sebenzisa umxube wekhekhe okanye ipasse-vite. Okokugqibela yongeza ubisi kancinci kancinci kwaye uqhubeke ushukumisa. Xa iziselo zifana kakhulu, zikulungele ukuselwa ngelixa zishushu.