Ibigize:

• Amabere yinkoko
• Anchovies
• Amavuta yumwelayo adasanzwe yisugi
• Tungurusumu
• Chili
• Cherry inyanya
Nifunguro rimwe ryiteguye muminota 20 gusa, ritunganijwe neza nijoro ryakazi. Bamwe barashobora gutinyuka gukoresha anchovies, ariko bagira uruhare runini mubiryo, bakongeramo uburyohe bwumami butarinze kuryoha. Amabere yinkoko atanga proteyine yo gukura kwimitsi no kuyisana, mugihe amavuta yumwelayo adasanzwe akungahaye kumavuta meza yumutima. Tungurusumu na chili ntibituma ibiryo biryoha gusa ahubwo bifasha no kurwanya mikorobe no kugabanya umuriro, bikagira umuvuduko wamaraso na cholesterol. Cherry inyanya na elayo bitanga vitamine, antioxydants, hamwe namavuta meza. Muri rusange, iyi resitora yinkoko ya Mediterane irihuta, yoroshye, iryoshye, kandi nibyiza bidasanzwe kuri wewe.