Scrub vegetables rather than peel them, as many nutrients are found close to the skin. When boiling vegetables, use a small amount of water and do not overboil them. Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch (and associated nutrients)
Tsukani masamba osati kusenda chifukwa michere yofunika yambiri imapezeka pafupi ndi nkhungu. Mukamawilitsa masamba gwiritsani ntchito madzi ochepa komanso osawilitsa kwambiri. Khazikitsani zithu zambiri zongokazinga muchazakudya zanu. Masamba ongokazinga amaphikika machangu ndipo amakhala ndi michere yonse yofunikila