Zwithu zwine wa nga shela kha Bvani u khwinisa pfushi yaḽo

Zwithu zwine wa nga shela kha Bvani u khwinisa pfushi yaḽo

Bvani ndi mutshelo une wa funeswa, u ṋea muthetshelo une wa homolosa, une wa ḓifha une wa thusa kha u kunda mufhiso.

I pakiwa nga maḓi na swigiri ya mvelo, a i ḓifhi fhedzi fhedzi iya dovha ya ṋea maḓi.

 Unga ita uri Bvani ḽaṋu ḽi vhe na pfushi nga u engedza zwithu zwi si gathi.

Kha ri sedze zwithu zwiṱanu zwo leluwaho zwine na nga zwi shela kha Bvani ḽaṋu u itela u ḽi ṋea ṱhuṱhuwedzo ya mutakalo na u ita uri ḽi vhe khwine kha muvhili waṋu

1. dzhusi ya tshikavhavhe

U shela dzhusi ya tshikavhavhe zwi ṱavhanya u takusa Bvani ḽaṋu.

 Citrus iya engedza  zwithu zwa u homolosa ngeno i tshi khou engedza vitamin C, ine ya khwathisa masole a muvhili na mutakalo wa lukanda.

2. matari matete a Mint

Mint i dovha ya thusa kha u lafha thumbu I vhavhaho, zwine zwa ita uri heyo mutangano u ḓifhe na u vha yavhuḓi kha u tsitsa  zwiḽiwa zwaṋu .

3. Chia seeds

U shela chia seeds kha Bvani yaṋu zwi ya engedza fibre na omega-3 khayo. Hedzi chia seeds  dzo ḓala mapfura a mutakalo nahone dzi ṋea protein.

4. zwipiḓa zwa Cucumber

Cucumbers i  na maḓi manzhi i ya thusa kha uri u dzule u na maḓi, u fana na Bvani.

Dzi ya dovha dza vha na dzi calories ṱhukhu, dzi na fibre nnzhi, nahone dzi nga thusa kha u fhungudza swigiri kha malofha.

5. Feta cheese

Heyu mutangano uya thusa kha u linganisa tshikalo tsha swigiri kha malofha, ya khwathisa marambo, na u fha vitamin K, ine ya vha ya ndeme kha u khwatha ha malofha na u khwatha ha marambo.

Vhalani hafhu:Nḓila ya u ita rolo dza sinamoni  hayani

  • Translator : Nthaduleni Rolivhuwa