Ukuba ufuna ukufaka iivithamini B1, B3 kunye ne-B6, ngokuqinisekileyo bakucebisile ukuba utye iilentile. Namhlanje, ngale recipe, ungafaka i-zinc, i-selenium kunye nentsimbi, iintsika ezisisiseko zabantu abanezifo ezithile.
Isithako
½ ikhilo yeelentile ezinkulu (iilentile)
1 imithombo yekofu ene-canola okanye i-oyile ye-olive
Iitisipuni ezi-6 zeparsley
3 ithisipuni ikonofile
Itispuni yepepile eshushu
Iispuni ezi-3 ze-oregano
Icephe elimnandi lepaprika
Phuma ngokuthanda kwakho
Inkqubo
Hlanganisa iilentile ubusuku bonke, kusasa uzifake epanini kunye namanzi amaninzi abilayo kunye netyuwa, nje ukuba zithambile, susa amanzi kwaye uzifudumeze, uzibeke efrijini kwiyure enye ukuya kweyure eli-1 ipholile.
Lungisa i-marinade, ubeke i-oyile ye-olive kwisitya, intwana yetyuwa, iparsley, igalikhi egalelwe incinci kakhulu ngaphandle kwesikhumba sayo, i-oregano, ipaprika eswiti, ipepile eshushu, xuba yonke into kwaye ugcine kwisitya esigqunywe nge-1. iyure efrijini.
Hlanganisa iilentile kunye ne-marinade kwaye ubeke amalungiselelo kwiijagi ezicocekileyo.