8 mishonga yekumba yeanemia

Zvemukati

• 1. Muto weinanazi
• 2. Orange, karoti uye muto webeet
• 3. Plum muto
• 4. Yakarukwa kabichi ine quinoa
• 5. Putira nyemba nhema nenyama yemombe
• 6. Fradinho bhinzi saladhi ne tuna
• 7. Beet saladi ine karoti
• 8. Lentil burger

Kurwisa kupererwa neropa, uko kunowanzoitika nekuda kwekushayikwa kwesimbi muropa, zvinokurudzirwa kuisa chikafu chakazara nesimbi mukudya, icho chinowanzo kuve nerima muvara, senge beet, plums, bhinzi nhema uye kunyange chokoreti.

Nekudaro, kuziva rondedzero yezvikafu zvakapfuma musimbi inzira huru yekubatsira kurapa chirwere. Kuzorodza uye kuita kuti kurapwa kwacho kunakidze, zvimwe zvekudya izvi zvinogona kushandiswa kugadzira muto unonaka, zvinova zvombo zvakanakisa kurwisa chirwere asi zvichienderana nekuoma kweanemia, chiremba anogona kupa iron yekuwedzera.

Tarisa uone mamwe makuru eresipi nzira pamusoro peanemia.

1. Muto weinanazi

Pineapple muto neparsley wakanaka pakurwisa kupererwa neropa nekuti parsley ine iron neinanazi zvine vhitamini C iyo inokonzeresa kutora kwesimbi.

Zvinoshandiswa

• 2 zvidimbu zveinanazi
• 1 girazi remvura
• mamwe mashizha eparsley

Kugadzirira modhi

Rova izvo zvinoshandiswa mu blender uye unwe nekukurumidza mushure mekugadzirira kwayo. Chinanazi chinogona kutsiva orenji kana apuro.

2. Orange, karoti uye muto webeet

Orenji, karoti uye muto webeet wakanaka pakurwisa kupererwa neropa nekuti iine iron.

Zvinoshandiswa

• 150 gramu yenyuchi dzakabikwa kana dzakabikwa (anenge maviri matete matete)
• 1 kadiki karoti mbishi
• 2 maorenji ane muto wakawanda
• manyuchi kuravira kutapira

Kugadzirira modhi

Darika beet uye karoti kuburikidza necentrifuge kana processor yekudya, kuti uwane zvakanakisa kubva muto rako. Wobva wawedzera musanganiswa kune yakachena orenji muto uye nekunwa ipapo ipapo, kuti ushandise zvakanyanya mishonga yayo

Kana usina izvi zvishandiso, unogona kurova muto mu blender, usinga wedzere mvura wozoomesa.

3. Plum muto

Plum muto zvakare wakanakira kurwisa kupererwa neropa nekuti yakafuma muvhitamini C, uye nekudaro inowedzera kunwa kwesimbi kubva kuzvikafu zvemiti yemavambo

Zvinoshandiswa

• 100 g yeplamu
• 600 ml yemvura

Kugadzirira modhi

Wedzera zvese zvinoshandiswa mu blender uye sanganisa zvakanaka. Mushure mekutapira iyo plamu muto inenge yagadzirira kudhakwa.

4. Yakarukwa kabichi ine quinoa

Ichi chikafu chinonaka uye chine huwandu hwakanaka hwesimbi, chichiita sarudzo yakanaka kune vembiri.

Zvinoshandiswa

• 1 kabichi dip yakatemwa kuita matete matete
• 1 yakatswa garlic
• mafuta
• munyu kuravira
• 1 girazi requinoa rakagadzirira kudya

Kugadzirira modhi

Isa kabichi, gariki uye mafuta mupani hombe yekutsvaira kana wook uye simbisa nguva dzose kudzikisa. Kana zvichidikanwa, unogona kuwedzera 2-3 mashupuni emvura kudzivirira kupisa, kana yagadzirira, wedzera iyo yakagadzirirwa-yakagadzirwa quinoa nemwaka wekuravira nemunyu nemonimu.

5. Putira nyemba nhema nenyama yemombe

Kudya kwakanaka kweavo vane chirwere chekushaya ropa ndiko kudya chakaputirwa chizere nebhinzi dema uye nyama yemombe, ine hwema hwezvinonhuwira, chikafu chinowanzoitwa cheMexico, chinonziwo 'taco' kana 'burrito'.

Zvinoshandiswa

• 1 pepa rekuputira
• 2 mashupuni evhu emombe akarungwa nemhiripiri
• 2 tablespoons yenyuchi dzakabikwa dzakabikwa
• matsva sipinashi mashizha akarungwa nemon

Kugadzirira modhi

Ingo isa izvo zvinoshandiswa mukati mekuputira, putika uye udye zvinotevera.

Kana iwe uchida, unogona kutsiva jira rekumonera ne crepioca iyo inosanganisira kutora mafuraji maviri e tapioca +1 zai kukisi yakazorwa mafuta.

6. Fradinho bhinzi saladhi ne tuna

Iyi sarudzo zvakare yakapfuma mu iron, uye inogona kuve yakanaka sarudzo yekudya kwemasikati kana kudya kwemanheru, kana kudya mune post-Workout.

Zvinoshandiswa

• 200 g yenyuchi dzakabikwa dzemaziso matema
• 1 inogona ye tuna
• 1/2 hanyanisi hanyanisi
• akachekwa parsley mashizha
• mafuta
• 1/2 ndimu
• munyu kuravira

Kugadzirira modhi

Sungai onion kusvikira yatsvukira uye uwedzere bhinzi dzakabikwa. Wobva wawedzera mbishi yakasvinwa yemumagaba, parsley nemwaka nemunyu, mafuta uye ndimu kuravira.

7. Beet saladi ine karoti

Iyi saladhi inonaka uye isarudzo yakanaka yekuperekedza chikafu.

Zvinoshandiswa

• 1 karoti huru
• 1/2 beet
• 200 g yenyuchi dzakabikwa
• munyu uye ndimu kuravira

Kugadzirira modhi

Grate makarotsi uye bheet (mbishi), wedzera nhokwe dzakatobikwa uye mwaka nemunyu uye ndimu kuravira.

8. Lentil burger

Iyi lentil 'hamburger' yakafuma mune iron, ichiita sarudzo yakanaka kune avo vari vezvinomera nekuti havana nyama.

Zvinoshandiswa

• 65 g yemaarufabheti manoodles
• 200 g yenzungu dzakabikwa
• 4 mashupuni echingwa
• 1 hanyanisi
• parsley kuravira
• 40 g grated parmesan chizi
• 4 tablespoons nzungu ruomba
• 1 punipuni ye mbiriso yakabviswa
• 2 tablespoons yetomato yakabudiswa
• 4 tablespoons emvura

Kugadzirira modhi

Tarisa uone inotevera vhidhiyo nezvekuti ungagadzirira sei ichi chinonaka recipe: