I-tortilla yemifuno ngerayisi

Ukulungisa irayisi: embizeni, yongeza ioyile enkulu kwaye iphose irayisi. Inqanawa ide iphantse yadlula. Emva koko yongeza i-1.5 yekomityi yokubila kwamanzi kwikomityi nganye yerayisi, thatha ityuwa yokungcamla, ivuselele ngobunono, igubungela ubushushu obuphantsi kwimizuzu engama-20. Ekupheleni kwexesha, cima umlilo kwaye ulinde malunga nemizuzu emi-5.

Lungisa izithako zakho: Hlamba, i-peel kwaye uyibambe i-zucchini kunye nekheroti; Hlamba, uchebe kwaye usike i-anyanisi yentsiba.

Ukupheka i-spinach: yiphose embizeni ngamanzi abilayo kunye netyuwa ekwenzeni i-5 imizuzu.

Kwipani egalela i-oyile yomnquma, yongeza i-anyanisi kunye ne-sauté kude kuguquke.

Shiya ukubetha i-zucchini kwaye ke yoyile ngendwangu yasekhitshini ecocekileyo (ukususa amanzi angaphezulu).

Kwisitya, xuba i-zucchini ekhutshiweyo i-zucchini, i-fuinach ephekiweyo, i-anyanisi, i-oatmeal, amaqanda, ityuwa kunye nepepile. I-VEROLRN kwaye ixube kakuhle.

Kwipani yokuthambisa efanayo Yongeza yonke ioyile yomnquma, yongeza umxube kwaye upheke imizuzu eli-10 kwelinye icala okanye de kube sempilweni. Ke, ngoncedo lweplate, jika i-omelette kwaye upheke kwelinye icala ukuze uqhubekele ngokupheleleyo.