1. Onjezerani pang'ono mafuta a flaxseed kapena hempseed ku zovala za saladi kapena chimanga chophika. 2. Onjezani mtedza ndi njere - zokazinga kapena zosaphika - ku saladi, mphodza zamasamba, sauces, ketchups, ndi gravies. 3. Idyani mtedza wokazinga ndi njere monga chotupitsa (zochepa pang'ono patsiku). 4. Onjezani mkaka wa hemp ndi amondi ku chimanga, puddings ndi supu. 5. Sakanizani masamba mu mafuta pang'ono a azitona kapena onjezerani msuzi ku ndiwo zamasamba. 6. Idyani mapeyala, nthochi, zilazi, mbatata, ndi zakudya zina zopatsa thanzi koma zopatsa thanzi. 7. Idyani mbali zazikulu za mbewu monga mpunga wabulauni, quinoa, balere, ndi zina zotero, komanso mbale za nyemba, supu yamtima wabwino, buledi, ndi matumbuwa. 8. Idyani zipatso zouma, onjezerani ku chimanga ndi puddings. 9. Onjezani mkaka wa kokonati ndi curry ku masamba ophika. 10. Kuwaza nthangala za fulakisi pa smoothies ndi chimanga. 11. Gwiritsani ntchito yisiti yopatsa thanzi kupanga masukisi, mavalidwe a saladi, ma popcorn. 12. Idyani hummus ndi batala wa nati panthawi yachakudya kapena chamasana. 13. Idyani zomwe zimakupangitsani kumva bwino ndikukhutiritsa njala yanu. 14. Yesani kudya zipatso ndi ndiwo zamasamba 6-8 tsiku lililonse pamodzi ndi zakudya zomwe zili pamwambazi. 15. Imwani madzi osachepera 2 malita ndi madzi ena tsiku lililonse.
Komanso, onetsetsani kuti mukupeza mavitamini B 12 ndi D okwanira. Ndibwinonso kukaonana ndi dokotala wokonda zamasamba za vuto lanu lochepetsa thupi, komanso kuyesa magazi.
Judith Kingsbury