5 anoshamisa mabhenefiti epinashi uye tafura yezvikafu

Zvemukati

• Ruzivo rwehutano
• Sipinachi muto neapuro uye ginger
• Sipinachi Pie Recipe

Sipinachi imiriwo ine hutano hunobatsira sekudzivirira anemia uye cancer yegomarara, sezvo iine folic acid uye antioxidants.

Muriwo uyu unogona kudyiwa musadza mbishi kana dzakabikwa, mumuto, masupu uye majeu echisikigo, ichiva sarudzo iri nyore uye isingadhuri yekuvandudza kudya nemavhitamini, zvicherwa uye faibha.

Nekudaro, kusanganisira sipinashi mukudya kwako kune zvinotevera zvinotevera.

1. Dzivirira kurasikirwa kwemaonero nezera rekukura, sezvo rakapfuma mu antioxidant lutein;
2. Dzivirira kenza yekoloni, nekuti iine lutein;
3. Kudzivirira kupererwa neropa, sezvo yakafuma folic acid uye iron;
4. Chengetedza ganda kubva mukukwegura kusati kwasvika, sezvo yakafuma mavitamini A, C uye E;
5. Batsira kuonda, yekuve yakaderera macalorie.

Kuti uwane mabhenefiti aya, unofanirwa kutora chinosvika 90g yesipinashi kashanu pasvondo, izvo zvakaenzana nespuni 3.5 yemuriwo uyu wakabikwa.

Ruzivo rwehutano

Iyi tafura inotevera inoratidza ruzivo rwehutano hwakaenzana ne100 g yesipinashi yakasvibira uye yakadzingwa.

Iyo yakanaka ndeye kudya sipinashi muzvikafu zvikuru, nekuti iko kunwiwa kweayo antioxidant lutein inowedzera nemafuta echikafu, anowanzo kuwanikwa munyama nemafuta ekugadzirira.

Uye zvakare, kuwedzera kunwa kwesipinachi simbi, iwe unofanirwa kudya muchero wemucitrus mune dhizeti yekudya, senge orenji, tangerine, chinanazi kana kiwi, semuenzaniso.

Sipinachi muto neapuro uye ginger

Muto uyu uri nyore kugadzira uye isarudzo huru yekudzivirira uye kurwisa kushomeka kwesimbi.

Zvisungo:

• Muto wendimu
• 1 apple diki
• 1 pasipuni isina kudzika yeflakisi
• 1 mukombe wesipinashi
• 1 spoon ye ginger yakakangwa
• 1 spoon yeuchi
• 200 ml yemvura

Kugadzirira modhi:

Iroya zvese zvinoshandiswa mu blender kusvikira sipinashi yanyatsopwanywa uye shumira chilled. Ona mamwe madhiri ekubikisa kudzikisa huremu.

Sipinachi Pie Recipe

Zvisungo:

• 3 mazai
• 3/4 mukombe mafuta
• 1 mukombe wakasviba mukaka
• 2 mashupuni kubika hupfu
• 1 mukombe weupfu hwakakwana hwegorosi
• 1/2 mukombe weupfu hwechinangwa chose
• 1 teaspoon munyu
• 1 clove yegariki
• 3 maspuni e grated chizi
• 2 bundle dzakatemwa sipinachi, yakamonerwa negariki, hanyanisi nemafuta emuorivhi
• ½ mukombe we mozzarella chizi muzvidimbu

Kugadzirira modhi:

Kugadzira mukanyiwa, rova ​​mazai, mafuta, gariki, mukaka, grated chizi uye munyu mu blender. Wobva wawedzera furawa yakasvinwa zvishoma nezvishoma ndokurova kusvikira yatsetseka. Pakupedzisira wedzera poda yekubheka.

Sunga sipinachi negariki, hanyanisi nemafuta emuorivhi, uye unogona zvakare kuwedzera zvimwe zvinoshandiswa kugoto, zvakaita semadomasi, chibage nemapizi. Mune ino pani, wedzera iyo yakagurwa mozzarella chizi uye payi bundu, kusanganisa zvese kusvika zvakatsetseka.

Kuti uungane, girosa chimiro chakaita mativi uye udururire musanganiswa kubva pani, uchiisa grated parmesan pamusoro, kana zvichidikanwa. Isa muhovhoni yakapetwa 200 ° C kwemaminetsi makumi mashanu kusvika makumi mashanu, kana kusvika bundu rabikwa.

Ona zvimwe zvekudya zvine iron.