Unyango lwasekhaya 8 lwe-anemia

Umxholo

• 1. Ijusi yamapayina
• 2. I-orenji, iminqathe kunye nejusi yebeet
• 3. Ijusi yePlum
• 4. Iklabishi eBraised nequinoa
• 5. Songa iimbotyi ezimnyama kunye nenyama yenkomo
• 6. Isaladi yeembotyi ze-Fradinho kunye ne-tuna
• 7. Isaladi ye-beet eneekherothi
• 8. I-burger ye-lentil

Ukulwa i-anemia, eyenzeka kwiimeko ezininzi ngenxa yokunqongophala kwentsimbi egazini, kuyacetyiswa ukuba kubandakanya ukutya okunotye kwentsimbi ekutyeni, okuhlala kumnyama ngombala, njengee-beet, i-plums, iimbotyi ezimnyama kunye netshokholethi.

Ke, ukwazi uluhlu lokutya okunotye ngentsimbi yeyona ndlela ilungileyo yokunceda ukunyanga esi sifo. Ukuhlaziya nokwenza unyango lube mnandi ngakumbi, okunye koku kutya kunokusetyenziselwa ukwenza iijusi ezimnandi, ezizizixhobo ezibalaseleyo zokulwa esi sifo kodwa kuxhomekeke kubukhali be-anemia, ugqirha unokuyalela isongezo sesinyithi.

Jonga ezinye iindlela ezintle zokupheka ngokuchasene neanemia.

1. Ijusi yamapayina

Incindi yepayinapile kunye neparsley ilungele ukulwa i-anemia kuba iparsley inentsimbi kunye nenanin ine-vitamin C enokubangela ukufunxeka kwentsimbi.

Izithako

• Iisilayi ezi-2 zepayina
• 1 iglasi yamanzi
• amanye amagqabi eparsley

Imowudi yokulungiselela

Ukubetha izithako kwi-blender kunye nokusela kwangoko emva kokulungiswa. Iphayinaphu inokufakwa endaweni yeorenji okanye iapile.

2. I-orenji, iminqathe kunye nejusi yebeet

Iorenji, iminqathe kunye nejusi ye-beet zikulungele ukulwa i-anemia kuba ityebile nge-iron.

Izithako

• Iigram ezingama-150 zebhitrudi eziluhlaza okanye eziphekiweyo (malunga nezilayi ezi-2 ezinobunzima)
• 1 isanqante encinci eluhlaza
• Iiorenji ezi-2 ezinejusi eninzi
• imolasses ukunambitha ukuze uswiti

Imowudi yokulungiselela

Dlulisa i-beet kunye ne-carrot kwi-centrifuge okanye kwiprosesa yokutya, ukuze ufumane uninzi lwejusi yakho. Emva koko, yongeza umxube kwijusi ye-orenji esulungekileyo kwaye uyisele kwangoko, ukuze wenze uninzi lweempawu zayo zonyango.

Ukuba awunazo ezi zixhobo, ungayibetha ijusi kwi-blender, ngaphandle kokongeza amanzi emva koko uyihluze.

3. Ijusi yePlum

Ijusi yePlum ikwalungele ukulwa ne-anemia kuba ityebile ku-vitamin C, yiyo loo nto iphucula ukufunxwa kwentsimbi kukutya okuvela kwimvelaphi yezityalo.

Izithako

• 100 g yeplamu
• I-600 ml yamanzi

Imowudi yokulungiselela

Yongeza zonke izithako kwi-blender uze udibanise kakuhle. Emva kokumnandi kwencindi yeplam ilungele ukuselwa.

4. Iklabishi eBraised nequinoa

Esi sitya simnandi kwaye sinesixa esihle sensimbi, esenza ukuba ibe lukhetho olufanelekileyo kubantu abatya inyama.

Izithako

• Idiphu yeklabishi e-1 isikwe kwimicu emincinci
• 1 esisikiwe igalikhi
• oyile
• ityuwa ukunambitha
• 1 iglasi yequinoa elungele ukutyiwa

Imowudi yokulungiselela

Beka ikhaphetshu, igalikhi kunye neoyile kwipani enkulu yokuqhotsa okanye wook kwaye uxhokonxe rhoqo ukunciphisa. Ukuba kukho imfuneko, ungongeza amacephe ama-2-3 amanzi ukunqanda ukutshisa isityu, xa sele silungile, yongeza i-quinoa esele yenziwe kunye nexesha lokungcamla ngetyuwa kunye nemon.

5. Songa iimbotyi ezimnyama kunye nenyama yenkomo

Ukutya okumnandi kwabo bane-anemia kukutya isongelo esigcwele iimbotyi ezimnyama kunye nenyama yenkomo yomhlaba, nencasa ebabayo, ukutya okuqhelekileyo kwaseMexico, okwaziwa nangokuthi 'taco' okanye 'burrito'.

Izithako

• 1 iphepha lokusonga
• Iipunipo ezi-2 zenyama yenkomo enongwe ngepepile
• Iipunipo ezi-2 zeembotyi ezimnyama eziphekiweyo
• amagqabi esipinatshi esitsha enongwe ngelamuni

Imowudi yokulungiselela

Beka nje izithako ngaphakathi kwisongelo, uqengqe kwaye utye ngokulandelayo.

Ukuba unqwenela, unokutshintsha iphepha lokugoba nge-crepioca equka ukuthatha amacephe amabini e-tapioca +1 iqanda kwi-pan yokugcoba.

6. Isaladi yeembotyi ze-Fradinho kunye ne-tuna

Olu khetho lutyebile ngentsimbi, kwaye lunokuba lukhetho olufanelekileyo kwisidlo sasemini okanye isidlo sangokuhlwa, okanye ukutya emveni kokuzilolonga.

Izithako

• I-200 g yeembotyi ezinamehlo amnyama eziphekiweyo
• Itoti enye yetyhuna
• I-1/2 i-anyanisi eqoshiwe
• amagqabi e-parsley aqoshiwe
• oyile
• 1/2 lemon
• ityuwa ukunambitha

Imowudi yokulungiselela

Songela i-anyanisi ide ibe nsundu ngegolide kwaye ungeze iimbotyi ezibhakiweyo. Emva koko faka i-tuna eluhlaza enkonkxiweyo, iparsley kunye nexesha kunye neetyuwa, ioyile kunye nemon ukuze ungcamle.

7. Isaladi ye-beet eneekherothi

Le saladi imnandi kwaye lukhetho olufanelekileyo lokuhamba nesidlo.

Izithako

• 1 yomnqathe omkhulu
• 1/2 beet
• I-200 g yamantshontsho ephekiweyo
• ityuwa kunye nemon ukunambitha

Imowudi yokulungiselela

I-grate iminqathe kunye ne-beet (eluhlaza), yongeza ii-chickpeas esele ziphekiwe kunye nexesha ngetyuwa kunye nemon ukunambitha.

8. I-burger ye-lentil

Le lenti ‘hamburger’ ityebile ngentsimbi, iyenza ukhetho olulungileyo kwabo batya imifuno kuphela kuba bengenayo inyama.

Izithako

• I-65 g yee-noodles zoonobumba
• I-200 g yeelensi eziphekiweyo
• Iipuniwe ezi-4 zezonka ezisikiweyo
• 1 itswele
• iparsley ukunambitha
• I-40 g yashizi yeparmesan
• Iipuniwe ezi-4 zebhotela ibhotolo
• 1 icephe lokukhutshwa kwegwele
• Iipunipoli ezi-2 zokukhutshwa kwetumato
• Iipuniwe ezi-4 zamanzi

Imowudi yokulungiselela

Jonga le vidiyo ilandelayo ngendlela yokulungisa le recipe imnandi: