Esi sisuphu esinencasa etyebileyo kwaye elula, sisitya esilula kakhulu ukusenza kwaye ungayilungiselela ubuncinci bexesha kunye nezinto ezimbalwa kakhulu. Ngoku, ungayifaka nakusiphi na isidlo sosuku nokuba sasemini okanye isidlo sangokuhlwa okanye njengesiqalo.
Isuphu yokukhanya kunye nesuphu ye-anyanisi yayenzelwe ngokukodwa bonke abo bantu bafaka irejimeni yokutya ukuze baphulukane neekilos ezongezelelweyo okanye isicwangciso sokugcina ubunzima kuba siyakukubonelela ngesixa esincinci seekhalori.
Izithako:
> 2 okanye 3 iinyanda ze chard.
> 600g. itswele.
> Ityuwa.
> Ipepile.
> Oregano.
> 4 amagqabi amatsha eparsley.
Ukulungiselela:
Kuqala kufuneka uwahlambe ngononophelo onke amagqabi e-chard, unqumle zonke iziqu kunye nazo naziphi na iindawo ezimbi. Kwelinye icala, kuya kufuneka uchuba onke amatswele. Nje ukuba imifuno emibini ilungile, kuya kufuneka uyinqunqe ibe yimicu, ngokukhethekileyo ibhitye, kwaye uyibeke bucala ide ilungele ukuphekwa.
Kuya kufuneka ubeke imbiza egcwele amanzi ukufudumeza, nje ukuba amanzi abile kuya kufuneka wongeze yonke ichard kunye netswele kwaye upheke imizuzu eli-15, nje ukuba ixesha lidlulile kuya kufuneka uchithe ityuwa, ipepile, i-oregano kunye namagqabi eparsley. Kuya kufuneka upheke phakathi ukuya kubushushu obude kude kube yimifuno ithenda.