Esi sidlo sityebileyo siza kukunika iivithamini A, C, E kunye ne-B6 izimbiwa ezinjenge-iron, i-potassium, i-phosphorus, i-magnesium kunye ne-calcium.
Ilungiselelwe ngokukhawuleza kwaye iyindlela elula, ivelisa ii-servings ezi-3 kwaye ukuba uyikhapha ngejusi ye-orenji efinjiweyo umzimba wakho uya kuxhamla ekufunxweni ngcono yentsimbi.
Izithako
1 inyanda yespinatshi
I-1 ilitha yamanzi
1 khalori ephantsi enomgubo wemifuno
Phuma ngokuthanda kwakho
Ukulungiselela
Yiza ipani yokubilisa ilitha yamanzi anetyiwa, xa ibila, beka umhluzi ubilise imizuzu emi-3, beka isipinatshi kwaye usipheke kangangemizuzu engama-20 okanye ade amanzi anciphise ngesiqingatha. Susa emlilweni kwaye upholile.
Hlanganisa yonke into kwaye uyibuyisele emlilweni ide ibile, uxubeke ngokuqhubekayo, ukhonze kwisitya sesuphu okanye kwi-casserole.