Iron-akapfuma mapikicha ekurwisa Anemia

Zvemukati

• 1. Saute ye watercress kurwisa kupererwa neropa
• 2. Sautéed nyama yakaoma pamwe nehanyanisi
• 3. Avocado Smoothie ine nzungu
• 4. Strawberry jelly ine gelatin
• 5. Eggnog ine ovomaltine

Ona maitiro ekugadzirira mashanu mabikirwo akapfuma nesimbi kurova iron kushomeka kweanemia, kwakajairika muvana, vakadzi vane nhumbu nevakwegura.

Chikafu chine iron yakawanda chine rima, uye bhinzi, beet uye steak yechiropa ndiyo inonyanya kuzivikanwa uye iyo inofanirwa kunge iri muchikafu kurapa kupererwa neropa, asi kusiyanisa kudya kunotevera mamwe mabikirwo anonaka ane zvigadzirwa zvine ayoni., Izvo zvinogona kunwiwa panguva dzakasiyana dzezuva.

1. Saute ye watercress kurwisa kupererwa neropa

Yakakura simbi-yakapfuma recipe inofamba zvakanaka nenyama ndiro.

Zvinoshandiswa

• 200 g yemvura inoyerera (mashizha uye madzinde)
• 3 maspuniki emamwe maorivhi emhandara emhandara
• 3 mavhavha egariki, akanyatso kushenwa

Kugadzirira modhi

Isa zvinoshandiswa muhari hombe kana pani uye simbisa kusvikira mashizha atanga kudzikira muhukuru. Kana iwe uchida, iwe unogona kudzikisa huwandu hwemafuta nekuitsiva neiyo yakafanana mvura.

2. Sautéed nyama yakaoma pamwe nehanyanisi

Iyo yekubheka inonaka yekudya kwemasikati kana kudya kwemanheru, iyo inogona kuperekedzwa nesaladi kana chimwe chinhu chine hunyoro hwakanyanya sehushe kana nyoro polenta, semuenzaniso

Zvinoshandiswa

• 500 g yenyama yakaomeswa
• 2 yakatswa anyanisi
• 3 tablespoons maorivhi
• 5 mavhavha egariki yakapwanyika
• 1 girazi remvura
• Pepper nhema kusvika kumwaka

Kugadzirira modhi

Mwaka nyama ne mhiripiri uye yakapwanyika gariki clove. Cheka nyama yakaomeswa kuita zvidimbu uye sunga mupani yekutsvaira nemafuta emuorivhi kusvikira shava yendarama. Kuti urege kunamatira, wedzera mvura mupani yekutsvaira padiki nepadiki uye kana nyama yave kuda kugadzirira, wedzera hanyanisi, ichikurudzira nguva dzose, kusvikira hanyanisi yave zvakare brown yegoridhe.

3. Avocado Smoothie ine nzungu

Vitamin iyi yakapfuma mu iron uye inogona kudyiwa pakudya kwekuseni kana zvekudya.

Zvinoshandiswa

• 1 avocado
• 1/2 mukombe inotonhorera mukaka
• 1 kana 2 nzungu dzakatemwa
• shuga tsvuku kuravira

Kugadzirira modhi

Rova avocado, mukaka uye shuga mu blender wobva wawedzera nzungu dzakatemwa. Shandira inotonhorera mumidziyo midiki kuti udye nekapu kana huswa, zvinoenderana nekugadzirwa kwekupedzisira.

4. Strawberry jelly ine gelatin

Jamu iri rinogona kushandiswa kupfuudza chingwa kana mabhisikiti uye rinogona kudyiwa muzvinwiwa, kunyangwe nevane chirwere cheshuga nekuti chikafu.

Zvinoshandiswa

• 500 g yemastrawberry akaibva
• 1/2 girazi remvura
• 1 envelope yekudya sitirobheni gelatin
• 1 tablespoon isingafadzi gelatin

Kugadzirira modhi

Chekerera sitirobheri uye wedzera mupani pamwe chete nemvura uye wobika pamusoro pekupisa kwakaderera kwemaminetsi mashoma kusvikira mvura yanyatso kuoma uye mahabhurosi ari manyoro uye ari nyore kupwanya. Knead ese mahabhurosi uye wobva wawedzera mapoda ejellies uye kuravira, uye kana uchida kuwedzera stevia poda kutapira riwedzere.

Chengeta mumudziyo wegirazi wakaomeswa, yakanyatsovharwa uye gara uchichengeta mufiriji.

5. Eggnog ine ovomaltine

Iyi eggnog inogona kuve yakanaka sarudzo yekudya kwemangwanani kana masikati uye kana yaitwa mushe haina kuravira kunge zai.

Zvinoshandiswa

• 3 anokosha
• 1 tablespoon shuga
• 2 mashupuni eovomaltine
• 1/2 mukombe wemukaka unopisa
• 1 teaspoon pasi sinamoni

Kugadzirira modhi

Iroya mazai evha neshuga neforogo kana whisk kusvikira yafuta uye yakachena. Wobva wawedzera ovomaltine nesinamoni uye ramba uchirova zvakanaka. Kana iwe uchida, shandisa keki musanganisa kana passe-vite. Pakupedzisira wedzera mukaka zvishoma nezvishoma uye ramba uchikurudzira. Kana zvinwiwa zvikafanana, zvakagadzirira kunwa zvichiri kupisa.