Ichi chikafu chakapfuma chinokupa iwe mavitamini A, C, E uye B6 zvicherwa simbi, potasium, phosphorus, magnesium uye calcium.
Iyo yakagadzirirwa nekukurumidza uye iri nyore nzira, inoburitsa katatu servings uye kana iwe ukaiperekedza neiyo yakasvinwa muto weorenji muviri wako unozobatsirwa nekunwa kuri nani kwesimbi.
Zvimwe
1 bundle yesipinashi
1 litita yemvura
1 yakaderera calori poda yemuriwo muto
Enda kune zvaunofarira
Kugadzirira
Uyai nesupu ine litre yemvura ine munyu kuti ifashaire, kana ichinge yavira, wedzera muto uye wira kwemaminetsi matatu, isa sipinashi woibika kwemaminitsi makumi maviri kana kusvika mvura yaderera nehafu. Bvisa kubva pamoto uye rega itonhorere.
Sanganisa zvese wozviisa pamoto kudzamara zvavira, uchivhengana uchienderera mberi, shandira mundiro yemuto kana casserole.