Swilo leswi tirhisiwaka:

• 1 wa apula ra le xikarhi, leri nga na cored no tsemiwa
• 1 wa banana leri vupfeke, leri tshoveriweke no tsemiwa
• 1/2 wa khapu ya masi (dairy kumbe leswi nga riki swa masi)
• 1/4 wa khapu ya yoghurt yo olova (ya ku hlawula)
• 1 wa xipunu xa vulombe kumbe maple syrup (hi ku hlawula)
• 2 wa swipunu swa mihandzu yo oma leyi pfanganisiweke ( ti almond leti tsemiweke, raisins, cashews, dates)
• 1/4 wa xipunu xa sinamoni leyi gayeriweke (swa ku hlawula)
• Xiphemu xa khadimomo leyi gayiweke (ya ku hlawula)
• Tikhubi ta ayisi (swa ku hlawula )

Swiletelo:

1. Hlanganisa mihandzu na masi: Eka blender, hlanganisa apula leri tsemiweke, banana, masi, na yoghurt (loko u tirhisa). Hlanganisa kufikela yi olova naswona yiva na cream.
2. Lulamisa ku nandziha: Loko u swilava, chela vulombe kumbe maple syrup kuya hi nantswo kutani u hlanganisa nakambe.
3. Nghenisa mihandzu yo oma na swipayisisi: Engeta mihandzu yo oma leyi tsemiweke, sinamoni, na khadimo (loko u tirhisa) kutani u hlanganisa ku kondza swi hlangana kahle.
4. Chill u phamela: Lulamisa ku ringanana hi masi yo engetela kumbe ti ice cubes (hi ku hlawula) eka swakunwa swo tiya kumbe swo titimela. Chela eka tinghilazi ivi u tiphina!

Switsundzuxo:

• Titwe u ntshunxekile ku lulamisa nhlayo ya masi, yoghurt, na switolwa hi ku ya hi leswi u swi tsakelaka.
• Eka milkshake yo tiya, tirhisa mabanana lawa yanga titimela ematshan’wini ya lawa yanga swekiwa.
• Loko mihandzu yo oma yinga se tsemiwa, yi tsemelela yiva swiphemu leswintsongo loko unga se chela eka blender.
• Ringeta tinxaka to hambana ta mihandzu yo oma ku fana na ti-apricot, makuwa, kumbe ti pistachios.
• Engeta xikopu xa phoyizeni ya tiphrotheyini ku kuma ku engeteleriwa ka tiphrotheyini.
• Ku kuma nantswo lowu fuweke, cinca xipunu xa botere ya nati (peanut butter, almond butter) eka masi man’wana.