Izithako:< r>

• 1 ikomityi yefreekeh< r>
• 2½ iikomityi zamanzi okanye umhluzi wemifuno< r>
• Iqhekeza letyuwa< r>

Ukuba ujonge indlela yokupheka echane ngakumbi, nantsi imiyalelo:< r>- Dibanisa ikomityi enye yefreekeh kunye ne-2½ yekomityi yamanzi okanye umhluzi wemifuno kunye neqhekezana letyuwa. Yizisa ekubiliseni. Ukunciphisa ubushushu. Yimisa, igqunywe, imizuzu engama-35 ukuya kwengama-40, de phantse lonke ulwelo lufunxwe. (Ukwenzela ifreekeh emanzisiweyo, nciphisa ixesha lokupheka libe yimizuzu engama-25.) Susa ebushushwini. Makhe uhlale, ugqunywe, imizuzu eyi-10 ngaphezulu, uvumela iinkozo ukuba zifunxe nakuphi na ukufuma okuseleyo. Fluff iinkozo ngefolokhwe. Khonza ngokukhawuleza, okanye ugcine i-freekeh ephekiweyo kwisingxobo esingangeni moya efrijini, kwaye uyifake ekutyeni kwakho iveki yonke. I-freekeh eqhekezayo - ukunciphisa ixesha lokupheka ukuya kwi-20 ukuya kwimizuzu engama-30. Qaphela: Ukumanzisa ifreekeh ngobusuku kunciphisa ixesha lokupheka malunga nemizuzu eyi-10 kwaye kuthambisa ibran, enokunceda ekutyeni.< r>