Vanodaro Kudya kwemangwanani ndicho chikafu chakakosha chezuva iri, sezvo mariri panofanira kuve neese ega ega ega ezvibereko zvinozotibatsira kuti tipfuure nezuva tiine simba rakakwana nesimba. Ndicho chikonzero ichi chatinoyedza kubva Kicheni Mapepa kuti iwe utize kubva kumafekitori ese emafekitori nezvimwe zvakadaro uye wozvitsiva nechimwe chinhu chine hutano uye chakagwinya sekudya kwemangwanani kwatinopa nhasi.
Mune ichi chisvusvuro chine hutano uye chakakwana isu takasanganisira a muto wemichero, mune ino orange, akapfuma vhitamini C, ine satiating chaizvo chingwa chezviyo, icho chatinozoparadzira nacho yakakangwa kana yakapwanyika chaiwo matomatisi uye mumwe kana vaviri yakatswa yakabikwa turkey, iyo inotipa mapuroteni anodiwa mangwanani. Kana iwe uchida kuziva iyo chaiyo huwandu hwatakashandisa kune mumwe munhu mukudya kwemangwanani uku, ramba uchiverenga icho chasara chinyorwa.
- 2 zvidimbu zvechingwa zvine zviyo
- 2 svikiro muto maorenji
- 1 svikiro nyanya, yakapwanyika
- 2 zvidimbu zvekabikwa turkey
- Olive mafuta
- Sal
- Nezvedu mutoIsu tinongosvina maorenji maviri ari pakati nepakati akakodzera kugadzira muto. Mukana wekusave muto, isu tinoda matatu maorenji. Haufanire kuwedzera chero chimwe chinhu, kunyangwe kana uchida chinotapira, tinokurudzira imwe teaspoon uchi kutsiva chena shuga.
- Kune chikamu chakasimba chemangwanani edu, isu tichashandisa zvidimbu zviviri zvechingwa chezviyo (ivo vanogutsa kupfuura zvakajairwa chingwa zvimedu) izvo zvatinozoshambadza kare kumativi ese maviri. Tichawedzera zvishoma mafuta omuorivhi uye gare gare tichazozvizora nepurpiti ye svikiro madomasi yakapwanyika. Kana iwe usingade ganda redomasi, zviri nyore kuti ubvise usati waikuya. Pamusoro tichawedzera pini yemunyu wakanaka uye chimedu chekabikwa turkey kune yega chidimbu chechingwa.
- Uye gadzirira! Kudya kwemangwanani kwakapfuma, kune hutano uye kunopa simba kutanga zuva kurutsoka rworudyi.