Choncho, nandolo (ndi iye amene akuwonetsedwa pa chithunzi pamwambapa). Ndiroleni ndikukumbutseni kuti ili ndi zakudya zopatsa thanzi. Nkhuku ndi magwero abwino kwambiri a vitamini B2 (riboflavin), omwe amathandizira kagayidwe kachakudya m'thupi lathu,
ndi diuretic yabwino kwambiri yomwe imathandiza kuthetsa kutupa, kuyeretsa impso ndi kuchotsa miyala. Chickpea amalipira kusowa kwachitsulo m'magazi, amakhala ndi ulusi wambiri wazakudya, zomwe zikutanthauza kuti zitha kutchedwa gwero lazakudya zothandiza, zomwe sizofunikira kwenikweni kwa anthu odwala matenda ashuga. Ndipo, ndithudi, nandolo zamtima ndi zopatsa thanzi ndizopatsa mphamvu zambiri!
Kuti zimere, nandolo ziyenera kutsukidwa, zodzazidwa ndi madzi kuchokera pa chiŵerengero cha 1: 2 (gawo 1 la nandolo mpaka magawo awiri a madzi). Kenako siyani kutentha, mwachitsanzo, patebulo kwa maola 2. Ndiye kukhetsa madzi, nadzatsuka nandolo ndi kuphimba ndi wandiweyani wosanjikiza wa bwino wothira yopyapyala. Pambuyo pa maola 12, mbande zakonzeka. Atha kusungidwa mufiriji kwa masiku 12. Palibe "zomera zapadera" zomwe zimafunikira. Mbale yakuya yokuthandizani!