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Zowona, maina oyidina ndi ovuta kuyeretsa chifukwa cha mawonekedwe ake osagoneka.
Zogulitsa:
- mabere amphaka amodzi kapena awiri (kuchuluka kumatsimikiziridwa ndi kukula);
- phwetekere, karoti, anyezi - chidutswa chimodzi chaching'ono;
- broccoli ndi kolifulawa, zukini, Yerusalemu artichoke - 100 g iliyonse;
- balere - 50 g;
- katsabola ndi parsley - motsutsana.
- Mitsuko wa barele kangapo ndipo zilowerere kwa maola atatu.
- Wiritsani 1.5 malita a msuzi, kupsyinjika. Onjezani barele, wiritsani kwa mphindi 25, ndipo nthawi yomweyo konzekerani masamba.
- Cheka pang'ono anyezi, karoti ndi phwetekere ndikuwonjezera msuzi pang'ono mu poto yokazinga. Msuziwo udzakhala ndi mthunzi wokongola kwambiri.
- Chotsani masamba kabichi kukhala "mitengo" yaying'ono, kuwaza zukini ndi ku Yerusalemu artichoke.
- Ikani zamasamba msuzi: zukini, kolifulawa, Yerusalemu artichoke, kuvala, broccoli. Kutalikirana kwakunja ndi mphindi 5.
- Ku mchere.
Msuzi womwewo ungathe kukonzedwa ndikuwonjezeranso bowa kapena nsomba. Osalowe m'malo mwa Yerusalemu atitchoku ndi mbatata. Funso limabuka nthawi yomweyo yowonjezera GI ndi mkate.
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