Swilo leswi tirhisiwaka

• Mihandzu (ku hlawula ka wena)
• Miroho (ku hlawula ka wena)
• Ti greens ta matluka
• Tinyawa na mbewu
• Tiphrotheyini (huku, tofu, na swin’wana)
• Mavele lama heleleke (quinoa, rhayisi ya buraweni, na swin’wana)
• Mafurha lama nga na rihanyo (mafurha ya mutlhwari, ma-avocado, na swin’wana .)
• Swimilani na swinun’hweriso
• Yogurt kumbe swin’wana leswi endliweke hi swimilani
• Masi ya tinyawa kumbe juzi

Swiletelo

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Nkongomiso lowu wa ku lulamisela swakudya swa ximumu wu endleriwe ku ku pfuna ku tumbuluxa mphakelo lowu nga heriki wa swisibi swo nandziha, tisaladi leti hanyaka, na swakudya swo olova leswi enerisaka. Sungula hiku hlamba naku tsema swibyariwa swa wena hinkwaswo leswinga swekiwa leswaku swita lulamela vhiki. Hlanganisa mihandzu na matsavu lawa uyi hlawuleke kuva u endla ti smoothies, u chela yogurt kumbe masi ya nati kuva uva na xivumbeko xa creamy. Eka ti salads, hlanganisa ti greens letingana matluka na miroho leyi uyi hlawulaka, ti nuts, na xihlovo xa protein lexi hanyeke kahle. Drizzle hi olive oil kumbe dressing leyi uyi tsakelaka, naswona unga rivali ku season hi swimilani na swipayisisi ku tlakusa nantswo.

Hlayisa swakudya swa wena hinkwaswo eka swibye swa nghilazi leswaku swita olova ku swikuma vhiki hinkwaro. Tiyisisa leswaku u tsala lebula eka xigwitsirisi xin’wana na xin’wana ku hlayisa switirhisiwa leswi tirhisiweke na masiku yo hela. Tiphine hi swakudya swo olova, swo tenga, na leswi nyikaka mati leswi na swona swi nga riki na gluten!