Amakhambi asekhaya ayi-8 we-anemia

-Delile

• 1. Ijusi likaphayinaphu
• 2. Iwolintshi, isanqante nejusi yesithombo sebhitrudi
• 3. Ijusi leplamu
• 4. Iklabishi eliboshwe nge-quinoa
• 5. Songa ubhontshisi omnyama nenyama yenkomo egayiwe
• 6. Isaladi kabhontshisi weFradinho ne-tuna
• 7. Isaladi lesithombo sebhitrudi esinezaqathe
• 8. I-lentil burger

Ukulwa nokushoda kwegazi, okuvame ukwenzeka ngenxa yokushoda kwensimbi egazini, kunconywa ukuthi kufakwe ukudla okunothe kwensimbi ekudleni, okuvame ukuba mnyama ngombala, njengama-beet, ama-plums, ubhontshisi omnyama kanye noshokoledi.

Ngakho-ke, ukwazi uhlu lokudla okunothe kwensimbi kuyindlela enhle yokusiza ekwelapheni lesi sifo. Ukuvuselela nokwenza ukwelashwa kube mnandi, okunye kwalokhu kudla kungasetshenziselwa ukwenza amajusi amnandi, okuyizikhali ezinhle kakhulu zokulwa nalesi sifo kepha ngokuya ngobukhulu be-anemia, udokotela angahle anikeze insimbi yokwengeza.

Bheka ezinye izindlela ezinhle zokupheka ezilwa ne-anemia.

1. Ijusi likaphayinaphu

Ijusi likaphayinaphu ne-parsley likulungele ukulwa ne-anemia ngoba iparsley inensimbi kanti uphayinaphu uno-vitamin C onamandla okumunca insimbi.

Izithako

• Izingcezu ezi-2 zikaphayinaphu
• 1 ingilazi yamanzi
• amanye amaqabunga e-parsley

Imodi yokulungiselela

Shaya izithako ku-blender bese uphuza ngokushesha ngemuva kokulungiswa. Uphayinaphu ungafakwa esikhundleni sowolintshi noma i-apula.

2. Iwolintshi, isanqante nejusi yesithombo sebhitrudi

Ijusi lewolintshi, isanqante ne-beet likulungele ukulwa nokushoda kwegazi ngoba licebile ngensimbi.

Izithako

• 150 amagremu ama-beet aluhlaza noma aphekiwe (cishe izingcezu ezi-2 eziwugqinsi)
• 1 isanqante encane eluhlaza
• 2 amawolintshi anejusi eningi
• ama-molasses ukunambitha ukunandisa

Imodi yokulungiselela

Dlulisa isithombo sebhitrudi nesanqante ku-centrifuge noma iprosesa yokudla, ukuze uthole okuhle ngejusi yakho. Ngemuva kwalokho, engeza ingxube kujusi wewolintshi omsulwa bese uyiphuza khona manjalo, ukuze uzisebenzise kahle izinto zayo zokwelapha.

Uma ungenayo le mishini, ungashaya ijusi ku-blender, ngaphandle kokufaka amanzi bese uyihluza.

3. Ijusi leplamu

Ijusi leplamu libuye lilungele ukulwa ne-anemia ngoba icebile ku-vitamin C, ngakho-ke kuthuthukisa ukumuncwa kwensimbi ekudleni okuvela emthini wezitshalo.

Izithako

• 100 g weplamu
• 600 ml wamanzi

Imodi yokulungiselela

Faka zonke izithako ku-blender uhlanganise kahle. Ngemuva kokunambitha ijusi leplamu selikulungele ukudakwa.

4. Iklabishi eliboshwe nge-quinoa

Lesi sitishi sinandi futhi sinensimbi enhle, okwenza kube yindlela enhle kubantu abadla inyama.

Izithako

• Idiphu leklabishi eli-1 lisikwe libe yimichilo emincane
• 1 ugarlic osikiwe
• uwoyela
• usawoti ukunambitha
• 1 ingilazi ye-quinoa elungele ukudliwa

Imodi yokulungiselela

Beka iklabishi, u-garlic kanye namafutha epanini elikhulu lokuthosa noma i-wook bese uvuselela njalo ukunciphisa. Uma kunesidingo, ungangeza izipuni eziyi-2-3 zamanzi ukugwema ukushisa isitshulu, uma sesilungile, engeza i-quinoa eyenziwe ngomumo nesikhathi sokunambitha ngosawoti nolamula.

5. Songa ubhontshisi omnyama nenyama yenkomo egayiwe

Ukudla okuhle kwalabo abane-anemia ukudla okugoqiwe okugcwele ubhontshisi omnyama nenyama yenkomo, okunambitheka okubabayo, ukudla okujwayelekile kwaseMexico, okwaziwa nangokuthi 'taco' noma 'burrito'.

Izithako

• 1 ishidi lokugoqa
• 2 wezipuni wenkomo yenkomo enongwe ngopelepele
• Izipuni ezimbili zebhontshisi omnyama ophekiwe
• amaqabunga amasha esipinashi ayoliswe ngalamula

Imodi yokulungiselela

Mane ubeke izithako ngaphakathi kokugoqa, ugoqe bese udla ngokulandelayo.

Uma ufisa, ungashintsha ishidi lokugoqa nge-crepioca equkethe ukuthatha izipuni ezimbili zeqanda le-tapioca +1 epanini lokuthosa eligcotshisiwe.

6. Isaladi kabhontshisi weFradinho ne-tuna

Le nketho futhi icebile ngensimbi, futhi ingaba yindlela enhle yesidlo sasemini noma sedina, noma yokudla ngemuva kokuzivocavoca.

Izithako

• 200 g kabhontshisi ophekwe ngamehlo amnyama
• 1 ikani le-tuna
• 1/2 anyanisi oqoshiwe
• amaqabunga e-parsley aqoshiwe
• uwoyela
• 1/2 ulamula
• usawoti ukunambitha

Imodi yokulungiselela

Songa u-anyanisi uze ube nsundu ngegolide bese ufaka ubhontshisi obhakiwe. Bese ufaka i-tuna ekheniwe eluhlaza, iparsley nesizini ngosawoti, uwoyela nolamula ukunambitha.

7. Isaladi lesithombo sebhitrudi esinezaqathe

Lesi saladi sinambitheka futhi siyindlela enhle yokuhambisana nokudla.

Izithako

• 1 isanqante enkulu
• 1/2 isithombo sebhitrudi
• 200 g wezinkukhu eziphekiwe
• usawoti nolamula ukunambitha

Imodi yokulungiselela

Grate izaqathe kanye nama-beet (aluhlaza), engeza ama-chickpeas asevele ephekiwe bese uwabeka ngosawoti nolamula ukunambitha.

8. I-lentil burger

Le ‘hamburger’ eyilensi icebile ngensimbi, okwenza kube yindlela enhle kulabo abadla imifino kuphela ngoba bengenayo inyama.

Izithako

• 65 g wama-noodle ama-alfabhethi
• 200 g wamalenti ephekiwe
• 4 wezipuni zemvuthuluka yesinkwa
• 1 anyanisi
• iparsley ukunambitha
• 40 g ushizi weparmesan ogayiwe
• 4 wezipuni ibhotela lamantongomane
• Isipuni esingu-1 sokukhishwa kwemvubelo
• Izipuni ezimbili zokukhishwa kwetamatisi
• 4 wezipuni zamanzi

Imodi yokulungiselela

Bheka ividiyo elandelayo yokuthi ungayilungisa kanjani le recipe emnandi: