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Zogulitsa:
- kolifulawa - mitu iwiri yaying'ono;
- 1 karoti;
- phesi ya udzu winawake;
- 2 mbatata;
- amadyera okondedwa;
- tsabola, mchere ngati mukufuna ndi kulawa
- mafuta pang'ono wowawasa wowawasa wowonekera.
Kuphika
- Menyaninso kabichi mumtunduwo kuti chilichonse chikwanire supuni.
- Dulani masamba otsalawo mutizidutswa tating'ono.
- Ikani masamba onse mu poto, kuthira madzi ozizira, mutatha kuwira, uzipereka mchere ndikuphika kwa mphindi pafupifupi makumi atatu (onani kukonzekera).
- Finyani msuzi womalizidwa (kale mu mbale) ndi zitsamba, tsabola, ikani wowawasa zonona.
Dziwani izi: masamba amathiridwa ndi madzi ozizira pokhapokha pokonza supu kuti mupeze msuzi onunkhira. Ngati mukungophika masamba, azikaponyedwa m'madzi otentha kuti mukhale ndi mavitamini ambiri.
Likukhalanso zisanu ndi zitatu servings, pa 100 magalamu a BJU, motero, 2.3 g, 0,3 g ndi 6.5 g 39 kcal.
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