Sele sithethile kaninzi malunga noncedo lweminqathe kwisondlo sethu. Sifumana kubo ubukho be-carotenes, i-beta-carotene (pro-vitamin A) esilawula ngayo ukuyiguqula ibe yi-vitamin A xa siyifaka.
Kwelinye icala, ilamuni, izalisa isondlo ngegalelo elinamandla likavithamini C.
Izithako
4 iminqathe
2 iilamuni
Ukulungiselela
Sika iilamuni uze uzikhame emva koko ucofe ijusi, uhlambe iminqathe ngebrashi kwaye musa ukuyichuba ukhuphe incindi.
Joyina iijusi ezimbini, xuba kakuhle, uthathe iglasi, ubeke umkhenkce, uyigcwalise ngejusi kwaye ukhonze. Ukuba uthatha indawo yokutya, khumbula ukufaka ezimbini okanye ezintathu zokuqhekeza amanzi okanye ikhalori ephantsi.