Mankhwala 8 apakhomo ochepetsa magazi m'thupi

Zamkati

• 1. Msuzi wa chinanazi
• 2. lalanje, karoti ndi madzi a beet
• 3. Msuzi wa maula
• 4. Kabichi woluka wokhala ndi quinoa
• 5. Manga nyemba zakuda ndi ng'ombe yophika
• 6. Saladi ya nyemba ya Fradinho ndi tuna
• 7. Beet saladi ndi kaloti
• 8. Burger wa lentil

Pofuna kuthana ndi kuchepa kwa magazi m'thupi, komwe nthawi zambiri kumachitika chifukwa chosowa chitsulo m'magazi, tikulimbikitsidwa kuti muphatikize zakudya zokhala ndi chitsulo m'zakudya, zomwe nthawi zambiri zimakhala zakuda, monga beets, plums, nyemba zakuda komanso chokoleti.

Chifukwa chake, kudziwa mndandanda wa zakudya zokhala ndi chitsulo ndi njira yabwino yothandizira kuchiza matendawa. Pofuna kutsitsimutsa komanso kuti mankhwalawa akhale osangalatsa, zina mwa zakudya izi zitha kugwiritsidwa ntchito popanga timadziti tokometsera, zomwe ndi zida zabwino kwambiri pothana ndi matendawa koma kutengera kukula kwa kuchepa kwa magazi m'thupi, adokotala atha kupereka chitsulo chowonjezera.

Onani njira zabwino kwambiri zopewera kuchepa kwa magazi.

1. Msuzi wa chinanazi

Madzi a chinanazi ndi parsley ndi abwino kuthana ndi kuchepa kwa magazi chifukwa parsley amakhala ndi chitsulo ndipo chinanazi chili ndi vitamini C chomwe chimapangitsa kuyamwa kwachitsulo.

Zosakaniza

• Magawo awiri a chinanazi
• Galasi limodzi lamadzi
• masamba ena a parsley

Kukonzekera akafuna

Ikani zosakaniza mu blender ndikumwa mukangomaliza kukonzekera. Chinanazi chimatha kulowa m'malo mwa lalanje kapena apulo.

2. lalanje, karoti ndi madzi a beet

Orange, karoti ndi madzi a beet ndi abwino kuthana ndi kuchepa kwa magazi chifukwa ndi chitsulo.

Zosakaniza

• 150 magalamu a beets yaiwisi kapena yophika (pafupifupi magawo awiri wandiweyani)
• Karoti 1 yaing'ono yaiwisi
• Ma malalanje a 2 okhala ndi msuzi wambiri
• molasses kulawa kuti zitseketse

Kukonzekera akafuna

Dutsani beet ndi karoti kudzera mu centrifuge kapena purosesa yazakudya, kuti mupindule kwambiri ndi madzi anu. Kenaka, onjezerani chisakanizocho ku msuzi woyera wa lalanje ndikumwa nthawi yomweyo, kuti mugwiritse ntchito bwino mankhwala ake.

Ngati mulibe zida izi, mutha kumenya madziwo mu blender, osawonjezera madzi kenako ndikuwapanikiza.

3. Msuzi wa maula

Madzi a maula ndiabwino kuthana ndi kuchepa kwa magazi chifukwa ali ndi vitamini C wambiri, chifukwa chake amalimbikitsa kuyamwa kwa chitsulo kuchokera ku zakudya zoyambira.

Zosakaniza

• 100 g maula
• 600 ml ya madzi

Kukonzekera akafuna

Onjezerani zosakaniza zonse mu blender ndikusakaniza bwino. Pambuyo pokoma madzi a maula ndi okonzeka kuledzera.

4. Kabichi woluka wokhala ndi quinoa

Msuziwu ndi wokoma ndipo uli ndi chitsulo chochuluka, ndikupangitsa kuti ukhale mwayi wosadya nyama.

Zosakaniza

• 1 kabichi kuviika muzidutswa zoonda
• 1 sliced ​​adyo
• mafuta
• mchere kuti mulawe
• Galasi limodzi la quinoa lokonzeka kudya

Kukonzekera akafuna

Ikani kabichi, adyo ndi mafuta mu poto yayikulu kapena wook ndi kusonkhezera pafupipafupi kuti muchepetse. Ngati ndi kotheka, mutha kuthira supuni 2-3 zamadzi kuti mupewe kuwotcha mphodza, ikakonzeka, onjezani kinoa wokonzedwa bwino ndi nyengo kuti mulawe ndi mchere ndi mandimu.

5. Manga nyemba zakuda ndi ng'ombe yophika

Chakudya chabwino kwa iwo omwe ali ndi kuchepa kwa magazi ndikudya okutidwa ndi nyemba zakuda ndi nyama yang'ombe, ndi zonunkhira, chakudya chaku Mexico, chotchedwanso 'taco' kapena 'burrito'.

Zosakaniza

• Pepala limodzi lokulunga
• Supuni 2 za ng'ombe yothira tsabola
• Supuni 2 za nyemba zakuda zophika
• masamba atsopano a sipinachi okonzedwa ndi mandimu

Kukonzekera akafuna

Ingoikani zosakaniza mkati mwa kukulunga, falitsani ndikudya kenako.

Ngati mukufuna, mutha kusintha pepala lokulunga ndi crepioca yomwe imatenga supuni 2 za dzira la tapioca +1 poto wowotcha.

6. Saladi ya nyemba ya Fradinho ndi tuna

Njirayi ilinso ndi chitsulo chambiri, ndipo ikhoza kukhala njira yabwino nkhomaliro kapena chakudya chamadzulo, kapena kudya mukamaliza kulimbitsa thupi.

Zosakaniza

• 200 g wa nyemba zophika ndi maso akuda
• 1 ikhoza ya tuna
• 1/2 anyezi wodulidwa
• masamba a parsley odulidwa
• mafuta
• 1/2 mandimu
• mchere kuti mulawe

Kukonzekera akafuna

Sakani anyezi mpaka utakhala wa golide ndikuwonjezera nyemba zophika. Kenako onjezerani nsomba yaiwisi yamzitini, parsley ndi nyengo ndi mchere, mafuta ndi mandimu kuti mulawe.

7. Beet saladi ndi kaloti

Saladi iyi ndi yokoma ndipo ndi njira yabwino yoperekera chakudya.

Zosakaniza

• 1 karoti wamkulu
• 1/2 beet
• 200 g wa nsawawa zophika
• mchere ndi mandimu kuti mulawe

Kukonzekera akafuna

Kabati kaloti ndi beets (yaiwisi), onjezerani nandolo zophika kale ndi nyengo ndi mchere ndi mandimu kuti mulawe.

8. Burger wa lentil

'Hamburger' iyi ya mphodza ili ndi chitsulo chambiri, ndikupangitsa kuti ikhale njira yabwino kwa iwo omwe amadya nyama chifukwa alibe nyama.

Zosakaniza

• 65 g wa Zakudyazi zamagetsi
• 200 g wa mphodza yophika
• Supuni 4 za zinyenyeswazi
• Anyezi 1
• parsley kulawa
• 40 g grated parmesan tchizi
• Supuni 4 batala
• Supuni 1 yachitsulo chotupitsa yisiti
• Supuni 2 zakumwa kwa phwetekere
• Supuni 4 zamadzi

Kukonzekera akafuna

Onani vidiyo yotsatirayi momwe mungakonzekerere Chinsinsi chokoma ichi: