- Madzi a mandimu - 1 st. supuni
- Banana - chidutswa chimodzi
- Tsabola wokoma - 2 zidutswa
- Mafuta a azitona - 1 Art. supuni
- Kiwi - 1 chidutswa
1. Tsabola wokoma kwambiri ali ndi vitamini C (zambiri mmalo mwake kuposa mandimu), mchere ndi mchere. Tsabola amakhala ndi mitundu yosiyanasiyana, chifukwa mtundu wa zakudya ukhoza kusintha maganizo. 2. Tengani tsabola awiri: lalanje, wachikasu kapena wofiira. Timatsuka tsabola wotsekemera, tiyeni madzi asambe ndidulidwe mu mphete zing'onozing'ono. Chotsani mosamala septa ndi mbeu, kuti musawononge mphetezo. 3. Dulani kiwi m'magulu, kenako mudule. Zipatso za kiwi ndi zothandiza monga tsabola wokoma, Vitamini C imakhalanso ndi zambiri, komanso iron, magnesium ndi potaziyamu. 4. Nkhumbayi imakhala ndi potaziyamu wochuluka ndipo imayambitsa matenda, sizimayambitsa zotsatira zowopsa kwa ana. Amalimbikitsa kuchepetsa thupi. Peel theka la nthochi, ndiyeno mudule mdulidwe. 5. Onjezerani zipatso ndi ndiwo zamasamba zowonongeka ku vase ndikuwonjezera madzi a mandimu ndi mafuta. Mukhoza kudula masamba ndi zipatso mu mbale.
Mapemphero: 4