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Zogulitsa:
- maapulo awiri apakati
- lalanje limodzi ndi ndimu imodzi;
- madzi ozizira - theka chikho;
- mbewa - 30 g;
- mafuta a azitona - 2 tbsp. l.;
- pang'ono mchere wamchere.
Kuphika:
- Finyani madziwo mandimu, itenga supuni pafupifupi 6, sakanizani mu mbale ndi madzi ozizira.
- Sungani maapulowo, kudula momwe mungafunire, choviyira magawo osakaniza ndi madzi ndi mandimu, zilowerere kwa mphindi pafupifupi zisanu. Izi ndizofunikira kuti maapulo asade.
- Chotsani magawo apulo ndi supuni yotsekedwa, ikani mumbale kapena thireyi, mchere. Mbale zosankhidwa ziyenera kukhala ndi chivindikiro cholimba.
- Finyani madziwo kuchokera ku lalanje ndikuwonjezera maapulo ndi batala. Tsekani chidebe ndi chivindikiro ndikugwedeza bwino kusakaniza zosakaniza.
- Onjezani timbewu tonunkhira bwino. Ngati angagwiritsidwe ntchito mwatsopano, timitengo tingapo titha kumakongoletsa saladi.
Likukhalira 8 servings yotsitsimutsa komanso yodabwitsa kununkhira bwino. Mu 100 magalamu okwanira 61 kcal, 0 g mapuloteni, 8 g wamafuta, 3.5 g mafuta.
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