Zwiliwa zwa nga matsheloni: Jungle oats

Jungle oats, u fana na dzinwe dzi oats, dzi ya kona u fha mbuyelo nnzhi kha mutakalo, ho kateliwa na u vha na maanḓa manzhi.

u khwinisa u gandisa zwiḽiwa, na mbuyelo dza mutakalo wa mbilu.

I dovha ya vha tshiko tsha vhudi tsha fibre, ho kateliwa na beta-glucan, ine ya nga thusa kha u fhungudza cholesterol.

Resipi: jungle 0ats

Thimbanywa

Khaphu nthihi ya oats

Lebula tharu dza swigiri .

Mafhi a luvhisi

Khaphu tharu dza maḓi .

Lebula mbili dza mafhi a lupuse .

Ndaela

1. Kha khali shela Jungle oats na  maḓi u vhee tshitofuni kha mulilo wa vhukati lwa minete mitanu.

2. Musi zwo no khwaṱha shelani swigiri na mafhi a luphuse ni tanganyise .

3. Bikani lwa miniti mivhili, ni kone u sevhedza oats ni shele mafhi a luvhisi na mitshelo .

• VHALANI HAFHU:Zwiliwa zwa u ḓifha: Oxtail

Translated by Nthaduleni Rolivhuwa