Fɛn minnu bɛ kɛ a la :
- bere ɲagaminen tasa 1 ( bulu , raso , ani shɔ )
- bananku mɔlen 1
- kansɛri kisɛ tasa 1/4
- chia kisɛ tasa 1/4
- cocoji taji 2
- mɔni kuuru 2

Nin ​​farikolo tangalan berry smoothie in ye minfɛn duman ye min falen don balofɛnw na, min dafalen don i ka don daminɛ kɛnɛya la. Berew, bananku, ani kansɛri ni chia kisɛw faralen ɲɔgɔn kan, o bɛ farikolo tangalanw sɔrɔyɔrɔ caman di, asidi ɔmɛga 3, ani kɔnɔbara kanu.

Asidi ɔmɛga 3, kɛrɛnkɛrɛnnenya la asidi alfa-linoleniki ( ALA), min bɛ sɔrɔ kansɛri ni chia kisɛw la, a bɛ se ka banakisɛfagalanw kɛlɛ. Asidi ɔmɛga 3 ni ɔmɛga 6 hakɛ dafalen dunni bɛ se ka dɛmɛ don ka asidi ɔmɛga 6 ka banakisɛfagalanw kɛlɛ, o min ka ca bi dumuni caman na, a fanba bɛ bɔ dumuni dilannenw ni nakɔfɛnw tulu dunni na.

I mana a ɲini ka i kɔnɔbara kɛnɛya sabati, ka funu dɔgɔya, walima ka fura dɔ diyabɔ dɔrɔn min bɛ mɔgɔ lafiya ani ka dumuni duman diyabɔ, nin berry smoothie min bɛ farikolo tanga bana ma, o ye sugandili dafalen ye.