1. Faka inani elincane le-flaxseed noma amafutha e-hempseed ekugqokeni kwesaladi noma okusanhlamvu okuphekiwe. 2. Faka amantongomane nembewu - okuthosiwe noma okuluhlaza - kumasaladi, izitshulu zemifino, amasoso, ama-ketchup, nama-gravies. 3. Yidla amantongomane athosiwe kanye nembewu njengokudla okulula (isandla esincane ngosuku). 4. Faka ubisi lwe-hemp nobisi lwe-alimondi kokusanhlamvu, uphudingi kanye nesobho. 5. Gcoba imifino emafutheni omnqumo amancane noma wengeze isoso emifino egayiwe. 6. Yidla ukwatapheya, ubhanana, amayam, amazambane, nokunye ukudla okunekhalori ephezulu kodwa okunempilo. 7. Yidla izingxenye ezinkulu zokusanhlamvu okufana nerayisi elinsundu, iquinoa, ibhali, njll., kanye nezitsha zikabhontshisi, isobho elimnandi, isinkwa, nama-tortilla okusanhlamvu ahlumile. 8. Yidla izithelo ezomisiwe, uzifake kokusanhlamvu namapuddings. 9. Faka ubisi lukakhukhunathi kanye nekhari emifino egayiwe. 10. Fafaza imbewu yefilakisi yomhlabathi phezu kwama-smoothies nokusanhlamvu. 11. Sebenzisa imvubelo enomsoco ukuze wenze amasoso, ama-salad dressings, popcorn. 12. Yidla i-hummus ne-nut butter ngesikhathi sokudla okulula noma sasemini. 13. Yidla okukwenza uzizwe umnandi futhi uqede ukulamba kwakho. 14. Zama ukudla izithelo nemifino emisha ka-6-8 nsuku zonke kanye nalokhu kudla okungenhla. 15. Phuza okungenani amalitha ama-2 amanzi nolunye uketshezi nsuku zonke.
Futhi, qiniseka ukuthi uthola amavithamini B 12 no-D anele. Kungumqondo omuhle futhi ukubonana nodokotela onobungani bemifino mayelana nenkinga yakho yokuncipha kwesisindo, kanye nokuhlolwa kwegazi.
UJudith Kingsbury