Switirhisiwa:
- 1 khapu ya ti berries leti pfanganisiweke (blueberries, raspberries, na strawberries)
- 1 wa mabanana lawa ya vupfeke
- 1/4 wa khapu ya mbewu ya hemp
- 1/4 wa khapu ya mbewu ya chia
- 2 wa tikhapu ta mati ya khokhonati
- 2 wa swipunu swa vulombe

Smoothie leyi ya berry ya antioxidant i swakunwa swo nandziha no tala hi swakudya leswi hetisekeke ku sungula siku ra wena hi rihanyo. Ku hlanganisiwa ka ti berries, banana, na mbewu ya hemp na chia swinyika xihlovo lexi fuweke xa ti antioxidants, omega-3 fatty acids, na ti enzymes leti tsakelaka marhumbu.

Omega-3 fatty acids, ngopfu ngopfu alpha-linolenic acid ( ALA), leyi kumekaka eka mbewu ya hemp na chia, yina switirhisiwa swo lwisana na ku pfimba. Ku dya mpimo lowu ringaniseriweke wa omega-3 na omega-6 fatty acids swi nga pfuna ku lwisana na vuyelo bya pro-inflammatory bya omega-6 fatty acids, leswi nga tala eka swakudya swo tala swa manguva lawa ngopfu ngopfu hikwalaho ka ku dya swakudya leswi lulamisiweke na mafurha ya miroho.

Hambi u lava ku tlakusa rihanyo ra marhumbu ya wena, ku hunguta ku pfimba, kumbe ku tiphina ntsena hi swakudya leswi phyuphyisaka no nandziha, smoothie leyi ya berry ya antioxidant i xihlawuhlawu lexi hetisekeke.