8 maganin gida na rashin jini

Wadatacce

• 1. Ruwan abarba
• 2. Orange, karas da ruwan 'ya'yan itace
• 3. Ruwan Plum
• 4. Braised kabeji tare da quinoa
• 5. Kunsa bakin wake da naman sa
• 6. Fradinho wake salad tare da tuna
• 7. Salatin gwoza tare da karas
• 8. Lentil burger

Don magance karancin jini, wanda a mafi yawan lokuta yakan faru ne saboda rashin ƙarfe a cikin jini, ana ba da shawarar a haɗa da abinci mai wadataccen baƙin ƙarfe a cikin abinci, wanda yawanci launuka masu duhu ne, kamar gwoza, pam, baƙar wake da ma cakulan.

Don haka, sanin jerin abinci mai wadataccen ƙarfe babbar hanya ce don taimakawa magance cutar. Don shakatawa da kuma sanya jin daɗin ya zama mai daɗi, wasu daga waɗannan abincin za a iya amfani da su don samar da ruwan 'ya'yan itace masu daɗi, waɗanda sune kyawawan makamai don yaƙi da cutar amma ya danganta da ƙarancin cutar rashin jini, likita na iya ba da umarnin ƙarin baƙin ƙarfe.

Bincika wasu manyan hanyoyin girke-girke game da karancin jini.

1. Ruwan abarba

Ruwan abarba da faski suna da kyau don yaƙar anemia saboda faski yana da baƙin ƙarfe kuma abarba tana da bitamin C wanda ke ƙarfafa ƙarfan ƙarfe.

Sinadaran

• Abarba guda 2
• 1 gilashin ruwa
• wasu ganyen faski

Yanayin shiri

Duka kayan hadin a cikin abin sha kuma sha nan da nan bayan shirya shi. Abarba za a iya maye gurbin lemu ko tuffa.

2. Orange, karas da ruwan 'ya'yan itace

Lemu, karas da ruwan gwoza suna da kyau don yaƙi da karancin jini saboda yana da arfin ƙarfe.

Sinadaran

• Giram 150 na ɗanyen ko dafa shi (kimanin kauri 2 a yanka)
• 1 karamin ɗan karas
• Lemu 2 tare da yawan ruwan 'ya'yan itace
• molasses ya dandana ya dandana

Yanayin shiri

Wuce gwoza da karas ta cikin centrifuge ko injin sarrafa abinci, don samun fa'ida daga ruwan 'ya'yan ku. Bayan haka, sai a hada hadin a cikin ruwan lemu mai kyau a sha nan take, don cin gajiyar kayan aikinsa na magani.

Idan baka da wadannan kayan aikin, zaka iya buga ruwan a cikin injin, ba tare da ka kara ruwa ba sannan ka tace shi.

3. Ruwan Plum

Ruwan Plum shima yana da kyau don yaƙar anemia saboda yana da wadataccen bitamin C, sabili da haka yana haɓaka shan ƙarfe daga abincin asalin tsirrai.

Sinadaran

• 100 g na plum
• 600 ml na ruwa

Yanayin shiri

Allara dukkan abubuwan haɗin a cikin mahaɗin kuma haɗa su da kyau. Bayan daɗaɗin ruwan ruwan plum ya shirya don sha.

4. Braised kabeji tare da quinoa

Wannan stew ɗin yana da daɗi kuma yana da ƙarfe mai kyau, yana mai da shi kyakkyawan zaɓi ga masu cin ganyayyaki.

Sinadaran

• 1 kabeji tsoma yankakke cikin bakin ciki
• 1 tafarnuwa yanka
• mai
• gishiri dandana
• Gilashin 1 na quinoa shirye don ci

Yanayin shiri

Sanya kabeji, tafarnuwa da mai a babban kaskon soya ko wook da motsa su koyaushe don ragewa. Idan ya cancanta, zaka iya kara ruwa cokali 2-3 don gujewa kona stew, idan ya gama, sai a zuba quinoa da aka shirya tsaf da dandano da gishiri da lemo.

5. Kunsa bakin wake da naman sa

Abincin mai kyau ga waɗanda ke fama da cutar anemia shine su ci kunshin da aka cika da baƙin wake da naman sa, tare da ɗanɗano mai ƙanshi, irin abincin na Meziko, wanda aka fi sani da 'taco' ko 'burrito'.

Sinadaran

• 1 takardar kunsa
• 2 tablespoons na naman sa nama seasoned da barkono
• 2 tablespoons na dafa baƙar wake
• sabo ne ganyen alayyahu wanda yajika lemun tsami

Yanayin shiri

Kawai sanya sinadaran cikin kunshin, mirgine ku ci gaba.

Idan kuna so, zaku iya maye gurbin takardar kunsa tare da crepioca wanda ya kunshi shan cokali 2 na tapioca +1 kwai zuwa kwanon frying na mai.

6. Fradinho wake salad tare da tuna

Wannan zaɓin ma yana da wadataccen ƙarfe, kuma yana iya zama zaɓi mai kyau don cin abincin rana ko abincin dare, ko cin abinci a cikin aikin bayan kammala.

Sinadaran

• 200 g na dafaffen wake mai ido-baƙi
• 1 gwangwani na tuna
• 1/2 yankakken albasa
• yankakken ganyen faski
• mai
• 1/2 lemun tsami
• gishiri dandana

Yanayin shiri

Sauté albasa har sai ta zama ruwan kasa da zinariya kuma ƙara da gasa wake. Sannan a hada da danyen tuna na gwangwani, faski da gishiri, mai da lemo a dandano.

7. Salatin gwoza tare da karas

Wannan salatin yana da daɗi kuma zaɓi ne mai kyau don haɗawa da abinci.

Sinadaran

• 1 babban karas
• 1/2 gwoza
• 200 g na dafaffen kaji
• gishiri da lemun tsami don dandana

Yanayin shiri

Ki markada karas da gwoza (danye), sai a hada da garin dajin da aka dahu da gishiri da lemun tsami a dandana.

8. Lentil burger

Wannan lentil ‘hamburger’ tana da wadataccen ƙarfe, yana mai da shi kyakkyawan zaɓi ga waɗanda suke cin ganyayyaki saboda ba su da nama.

Sinadaran

• 65 g na alamomin noodles
• 200 g na dafaffiyar lentil
• 4 tablespoons na gurasa
• 1 albasa
• faski dandana
• 40 g cuku cuku parmesan
• 4 tablespoons gyada man shanu
• 1 tablespoon na yisti cire
• 2 tablespoons na cire tumatir
• Cokali 4 na ruwa

Yanayin shiri

Duba bidiyo mai zuwa akan yadda zaku shirya wannan girke girke mai dadi: