Chikafu mabikirwo ane nyemba kune vana

Mbesa chikafu chinoshamisa, chizere nemavitamini, tambo, mapuroteni uye zvicherwa zvakakosha secalcium, iron kana potasium, pakati pevamwe. Sezvinei, chikafu chakakosha kuchengetedza uye kuchengetedza hutano zvevose zvakawandisa, kunyanya mune vana.

Naizvozvo, nyemba inofanirwa kunge iripo mukudya kwevana kaviri kana katatu pasvondo. Kubatsira kwacho ndekwekuti iwe unogona kuzvigadzirira nenzira dzakasiyana uye nekudaro uchivapa zvakasiyana kuti vasazofinhwa panguva yekudya. Uye zvakare, zvinoenderana nemwaka wauri mauri, unogona kuwana chikafu chine hutano uye chakakwana nekungochinja nzira yaunodzibika nayo.

Kune akawanda epakutanga uye anonakidza mapira ekugadzirira mabhatani ayo vana vanogona kudya pasina matambudziko. Mune ino link Iwe uchawana dzimwe sarudzo dzakakwana kuti ugadzirire uye unakirwe pamwe nevadiki vari mumba. Idzi ndidzo sarudzo dzese dzinonakidza, asi haisiriyo yega nzira yekumabhonzo. Nhasi tinokuunzira aya akareruka, echinyakare uye anonaka mazano.

Zvikafu zvechivanhu zvine nyemba, zvakakwana kuvana

Lentiri Nemiriwo

Lentili ma antioxidants, mukuwedzera kune sosi yakakosha yesimbi. Rangarira kuwedzera muchero wezviranjisi kune dhizeti, seizvi muviri unotora simbi yese.

Zvimwe:

• 1 mukombe we lens pamunhu
• Karoti
• 1/2 mhiripiri green
• Tomato 1 yakaibva
• 1/2 hanyanisi
• 1 chidimbu che pumpkin
• Rekodzi

Kugadzirira:

• Lentili hadzidi pre-soaking, kunyangwe kana uchizviita kweanenge maawa maviri, nyemba dzichatora nguva shoma kushoma.
• Menya uye geza riki, karoti, hanyanisi uye manhanga chaizvo, cheka kuita zvidha zvidiki uye chengetedza.
• Shamba chidimbu chemhiripiri uye bvisa mbeu dzese.
• Shamba uye chekai tomato kusvika hafu.
• Gadzirira casserole ine drizzle yemafuta uye wedzera miriwo yese. Wedzera lentiy yakambodhonzwa.
• Wedzera chidimbu che paprika inotapira uye munyu kuravira.
• Pheka kwemaminitsi makumi maviri nemashanu, ichikurudzira nguva nenguva kuti vasanamatira.

Bhinzi saladhi

Saladi yakapusa, inozorodza uye yakanaka kune rese gorekunyanya yemwaka unopisa.

Zvimwe:

• 1 cucumber
• Tomato yesaradi
• 1/2 tsvuku tsvuku
• A cup a miorivhi pasina
• 1 chitubu hanyanisi
• Un yai zvakaoma
• A inogona ye tuna zvakasikwa
• Mhandara yemafuta emuorivhi, vhiniga uye munyu

Kugadzirira:

• Isu tinosuka nekugeza zvachose bhinzi woisa mundiro yesaladi.
• Isu tinosvuura uye tinocheka zai rakavira, tinowedzera mundiro ye saladi.
• Isu tinodurura tuna uye tinoisanganisira.
• Tinoita zvakafanana nayeace olives.
• Isu tinowacha uye tinocheka kuita madhishi madiki magaka, madomasi, mhiripiri uye chives uye wobva wawedzera kune zvimwe zvinosara.
• Isu tinogadzirira vinaigrette kuravira uye Isu takasanganisa zvese zvinoshandiswa zvakanaka.

Chickpeas nemiriwo

Imwe yakajeka uye inonaka nzira yekugadzirira idzi nherera dzine hutano, bhinzi rine hupfumi mumaminerari senge potasium uye phosphorus, inofanirwa simbisa immune immune.

Zvimwe:

• 500 gr ye nhokwe
• 2 cebollas
• 1 Pepuru tsvuku pequeño
• Pepuru yakasvibirira
• 1 mhiripiri yero
• Chidya che kanaa
• 1 leek
• Una karoti

Kugadzirira:

• Isu tinonyorova nyemba pahusiku, zvirinani anenge maawa masere.
• Muhari yekutsanya tinobika nhokwe pamwe nehanyanisi, leek, karoti uye huku.
• Tinobvisa miriwo uye tinochengetera chimwe chiitiko.
• Tinoparadzanisa huku uye takachengeta.
• Isu tinopatsanura nhokwe uye tinosvina muto izvo zvinoshanda sehwaro hwedzimwe dzakawanda nzira dzekubika.
• Isu tinosuka uye tinocheka kuita madiki machubhu mhando nhatu dzemhiripiri.
• Tinoita zvakafanana neonion vakasara.
• Isu tinogadzira pani yekutsvaira nehukuru hwakakwana uye isa inodonha yakanaka yemafuta emuorivhi kuwedzera mhandara.
• Tinosvina miriwo pamusoro pekupisa kwepakati, ivo vanofanirwa kuve vakapfava uye vakazara.
• Tinowedzera chickpeas uye munyu kuravira, fambisa zvakanaka.
• Pakupedzisira, isu tinopatsanura nyama yese kubva kuhuku uye tinorasa ganda nemapfupa. Nebanga gadzira zvakanaka huku kuitira kuti inyatso shongedzwa.
• Tinowedzera huku mupani uye tinomhanyisa zvakanaka kuitira kuti zvese zvinoshandiswa zvinosanganiswa zvakanaka.
• Isu tinoyedza gadzirisa munyu kana zvichidikanwa uye voila.