Cabbitaanka fitamiin ee muddada dheer

1. Kala soocida qayb ka mid ah dareeraha ugu muhiimsan (biyaha, caanaha ama analooga ah, Cabbirka:

• casiir, biyo nadiif ah, shaah cagaaran ama caano - 2 koob
• muuska - 1 xabbo
• miro iyo nooca berry ah - 1 dhalo
• Badmaalka qoyan - 6 xabbo
• heerka caadiga ah ee maalintii fitamiin dareere ah - 1 Piece

Tilmaamaha

1. Kala duwanaanta qaybaha dareeraha ah (biyaha, caanaha ama analogga khudradda, cabitaanka, shaaha) ayaa kaa caawin doona inaad diyaariso cabitaanka fitamiinada iyo waxa gacanta ku jira. 2. Mooska dhaq, diirka iyo jarjar googoos ah. 3. Sida ay ku muujiso, waxaad qaadan kartaa miro barafaysan oo hal nooc ah ama isku dar ah (blueberries, raspberries, strawberries, iwm.) 4. Ku dar dhammaan walxaha ku jira sheyga, isku qas ilaa inta uu le'eg yahay. Si tartiib ah ugu dar qaddarka saxda ah ee fitamiinada oo ku dar cabitaanka dhawr ilbiriqsi oo dheeraad ah. 5. Ku shub fiitamiin coktail oo ka sameysan muraayadaha, qurxin adigoo ku daraya kiwi ama orange, isla markaaba cab cab si aad u hesho lacagta ugu badan ee jirka.

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