Chithandizo Chachilengedwe cha Kuchepa kwa magazi m'thupi

Zamkati

• 1. Msuzi wa mphesa
• 2. Madzi a lalanje
• 3. Acai mu mbale
• 4. Madzi a genipap
• 5. Madzi a maula
• 6. Karoti saladi ndi nandolo

Njira yachilengedwe yothandizira kuchepa kwa magazi ndikumwa timadziti ta zipatso tokhala ndi ayironi kapena vitamini C tsiku lililonse, monga malalanje, mphesa, açaí ndi genipap chifukwa zimathandizira kuchiza matendawa. Komabe, nkofunikanso kudya nyama chifukwa imakhala ndi chitsulo chochuluka.

Kuperewera kwa magazi m'thupi kwachitsulo kumatha kuyambitsidwa ndi kusowa kwachitsulo mu zakudya kapena kutaya magazi nthawi yayitali, chifukwa zimatha kuchitika msambo waukulu komanso wautali.

Umu ndi momwe mungakonzekerere malingaliro amadzi motsutsana ndi kuchepa kwa magazi:

1. Msuzi wa mphesa

Zosakaniza

• 10 zipatso za mphesa
• 250 ml ya madzi
• Supuni 1 ya yisiti ya brewer

Kukonzekera akafuna

Lembani zipatso 10 za mphesa usiku wonse, chotsani mbewu ndi zilowerere. Mu kapu, onjezerani madzi ku 250 ml, switoni ndi uchi wa njuchi ndi supuni ya mchere wa yisiti. Tengani m'mawa wopanda kanthu m'mimba.

2. Madzi a lalanje

Zosakaniza

• 3 malalanje kapena mandimu
• Supuni 1 ya molasses ya nzimbe

Kukonzekera akafuna

Finyani malalanje mpaka mutapanga galasi la 250 ml. Seretsani ndi molasses ya nzimbe ndipo mutenge m'mawa ndi masana.

3. Acai mu mbale

Zosakaniza:

• 200 g wa zamkati za açaí zokonzeka kudya
• 100 ml ya madzi a guarana
• 100 ml ya madzi
• Nthochi 1 yaying'ono
• Supuni 1 ya granola

Kukonzekera mawonekedwe:

Menyani açaí, guaraná ndi nthochi mu blender mpaka mutapeza chisakanizo chofanana. Ikani mu chidebe ndikutenga nthawi yomweyo pambuyo pake kapena sungani chisakanizo chokonzekera chomwe chimasungidwa mufiriji kapena mufiriji kuti mudye nthawi ina.

Mutha kupeza granola wokonzeka pamsika, koma mutha kupanganso zosakaniza zanu kunyumba ndi oats, zoumba, sesame, mtedza ndi nthomba, mwachitsanzo. Onani njira yodabwitsa ya granola wonyezimira.

4. Madzi a genipap

Zosakaniza

• Genipap (3 zipatso kapena zamkati ozizira)
• Madzi kuti alawe

Kukonzekera akafuna

Ikani genipap mu blender mpaka ifike ku 250 ml. Mutha kuwonjezera madzi akayamba kunenepa kwambiri. Sangalatsa ndi shuga wofiirira ndikumwa kawiri patsiku.

Shuga wofiirira ndi njira yabwino kwambiri yopangira shuga woyengedwa, makamaka ngati pali chizolowezi chokhala ndi kuchepa kwa magazi m'thupi kapena panthawi yoyembekezera chifukwa ndi chitsulo chambiri.

5. Madzi a maula

Zosakaniza

• Ma plums wakuda 15;
• Madzi okwanira 1 litre;
• Shuga wofiirira kuti alawe.

Kukonzekera akafuna

Kukonzekera mankhwala apanyumba onjezerani ma plums m'mbale yamadzi otentha ndikuwayika usiku wonse. M'mawa, menyani ma plums mu blender pamodzi ndi madzi omwe adanyowetsedwa. Madziwo ayenera kukhala osasunthika ndipo ndi okonzeka kuledzera.

6. Karoti saladi ndi nandolo

Saladi ya karoti ndi nandolo ndi njira yabwino kwambiri yothetsera kuchepa kwa magazi chifukwa chachitsulo ndi vitamini C.

Zosakaniza

• 1 chitha cha nandolo
• 1 grated yaiwisi karoti
• Ndimu 1

Kukonzekera akafuna

Tsegulani chitini cha nandolo ndikuyikapo mbale, onjezani karoti ndikuthira ndimu. Kutumikira motsatira ndi nyama.

Mtola ndi gwero lalikulu lachitsulo, michere yomwe imalimbana ndi kukhumudwitsidwa. Komabe, nyemba iyi imafunikira "kukankha" kuti chitsulo chigwiritsidwe ntchito ndi thupi. Chithandizochi chitha kubwera kuchokera ku kaloti, ndiwo zamasamba zokhala ndi carotene.

Onani mndandanda wathunthu wothana ndi kuchepa kwa magazi ku: Momwe mungapangire chakudya chambiri chitsulo kuchiritsa kuchepa kwa magazi.