- blueberries - 1/3 galasi
- nthochi - zidutswa ziwiri
- Madzi a lalanje - 1/2 chikho
- yoghurt - magalasi 5 (otsika mafuta, opanda fillers)
- mkaka ufa - 1 st. supuni
- strawberries - 1 galasi
1. Popeza kuti zigawo zonse za vitamini zakumwazi zathyoledwa, mungagwiritse ntchito zipatso zopangidwa ndi blueberries ndi strawberries kapena ma bananas opitirira, omwe simukudya nawo patebulo popanda kugwiritsidwa ntchito. 2. Ngati mumagwiritsa ntchito ma blueberries atsopano, mwayesani madzi a lalanje pamaso pa kuzizira kozizira. 3. Ngati simungapeze yogurati yosavuta popanda kudzaza njira iliyonse, chitani nokha, kapena musankhe yogurt yabwino kwambiri yokhala ndi zipatso zilizonse zomwe zikuphatikizidwapo. 4. Dulani zitsulo zonse mu mbale ya blender, kuphimba ndi kusakaniza bwino. 5. Mukangomaliza kukonzekera, perekani zakumwa m'magalasi ndi kumwa zakumwa panthawi yozizira - kuchepetsa kugwiritsira ntchito kwambiri kumachepetsa kuchuluka kwa mavitamini omwe mumadya.
Mapemphero: 4