Ka odok ikum lum ma jucwalo i ot tedo, piny moko epe maber loyo gwenu. Lei ma camu piny ceke eca bicamu cam moku ci ma udong iwi friji peri, meza nyoke meja peri. Aketo agulu ma jumaku ku lum iwi meza mi jokoni man apong ku dek macol, mucele, mucele ma jumaru ngo, man piny mukende ma nyayu ring gwenu.
Ni lubre ku wil pa juru ot para, umitu ayik nia wil pa lei para gibedo ku miti madit, kadi nang wabe timo barbecues man kwir mwa i kare mi cwir. Ento, pilembe gwenu copo camu piny moko ci nyutho ngo niya umitu gicam. Piny angwen ma jumaru i kare mi cwir eni gi thwol man gicopo neko gwenu.

Salad pa spinach ma nyen ubedo cam ma dhanu zo maru i kare mi cwir man ecopu bedu karacelu ku piny moko ci nicaku i tong tong ma jungolo man walnuts ma jungolo nitundu i jalapeños ma leng man strawberries ma leng. Kadi bed ni piny eni ber pi gwenu, spinach kende epe.
Ith spinach utiye ku oxalic acid, ma mako calcium man juku rwom pare i kum. Eni copo bedu rac ni gwenu ma nyayu nyithindho, kum tong gi doko mayom nyo ma gipe ku adila, gi mako karacelu man gi kelo peko i cogo. Oxalic acid, ma julwonge bende ni oxalates, ecopu nyayu kidi i ic man tic pa ic.
Spinach adi ma dwong? Lagam ukoc pilembe winy ario ope ma rom man wegi gwenu gitiye ku the lembe matung tung pa "moderate". Ju ma gicwaku miyo cam pa gwenu ikum spinach giwacu nia spinach manok ber ni winy pi bero pa cam ma lum macol eni mio...Cam pa gwenu dong umiyu cam madwong man vitamins.
Yore maber uloyu pi rombo peri utiye ni kud imii spinach, ento imii dek macol maber calu dandelion greens man beet greens, ma nwangre lee i kare mi cwir. I paru para, cam ma rac ber ka jugwoko cen kud i gwenu!
Kinde ma abedo nyathin, picnic pa juru ot moko ci uketho i iye kata ma jumaku ku aluminium foil man juwango iwi makaa. Pi the lembe moku, awiya para ma co gimaru ngo mbala ma juyiko ku mac, ento gimaru mbala ma juyiko ku cing, ma ubedo piny madit pa cam mwa mi kare mi cwir.
Wel pa kata ma apoko pi juru ot abusiel copo nyayu wur iri... man nyalo miyo abed jadongo mi Idaho.

Kinde ma abe tedo, atimo kero ni coko adila pa kata ceke maber man abolo gi i kavutu. Kadok amaro ngo bolo biomass i kabedo mi lwoko piny, angeyo bende niya adila pa kata utiye ku alkaloid solanine, ma ubedo rac ma nwangre i nightshades.
Adwogi pa camu solanine i gwenu uketho ic ic, wic wic, adunde, goro man tho. Kadi ringu pa kata macol utiye ku solanine ma romo ketho gwenu peri i ariti. Pien winy para gikwo agonya man pi bedo maber pa lei makwiny, adila para ma podi juyubu ngo jutimo ngo compost. Ento, kata ma jutedo maber man adila migi ber pi gwenu ni camu.
Dong poi, mbala ma jutedo ber, ento mbala ma jutedo ubedo acel ikin cam ma rac ma umitu kud jumii ni gwenu.
Avocados ku cwir giwotho karacelu. Aparo maber ka akwalo avocado ma ucek kud i yen pa kwaru para ikare ma abedo nyathin. Nera George man an wabedo iwi cel ma piny ma ucungo i podho man wacamu cam ma leng ma juyubu i pacu.
Saa moko avocado ma acoko ubedo bor ku dongo. Nera ubedo ka bolo piny eni i lum pi anyonga. Nyamira ugam ukwaye kare ku kare, ewacu niya wacopo ketho nying yen ma podi ucek ungo iwi ot man waweke edong pi nindu manok. Wang pa nera ubedo ku lworo man edwoko kumae, “Ingeyo niya wacopo ngo.”
Acopo nyang ikum wec pare ma ling man kite ma enyutho ko lembe ma pire tek nitundu angeyu oro madwong i ngeye nya kadi nusu pa avocado pulp de romo ngo ni nyayu tho pa parrot. Epe kende ringu pa avocado: adila, vur man kadi ithe de utiye ku tho ma copo nyayu peko mi yuyu, myocardial necrosis (tho pa adunde) man tho i ngei sawa manok mi camu.
Amaru medu avocados i salad mi kare mi cwir man tacos, ento bolo cam ma udong, adila, vur man ith i lum. Ka odok ikum cam ma rac ni gwenu, eni ubedo acel ikin cam ma pire tek!
Peaches, nectarines man cherries dongo madwong i kare mi cwir. Cwara Jae man an wamaru cidho i soko pa jurufur mi kabedu mwa ni wilu nying yen ma nyen ma watiyo kudu pi cam ma jucamu, cam ma leng, man cam ma yot man maber.
Winy mwa de gimaru nying yen ma nyen eni, man ka mitu mwa ucwalu wa wilo nying yen madwong uloyu ma wacamu, wapoko ku gwenu mwa... ento ungo mapodi wawodho vur.
Kit Prunus zo, ikinde cherries, almonds, apricots, cherries, nectarines man peaches, gitiye ku amygdalin madwong. Ka juyike, amygdalin doko cyanide toxin. Gwen ma juyiko ku cyanide tho ikind dakika 15 ku 30 mi camu thwol ne, ma juku cell migi ni mako man ni tiyo ku oxygen, ma nyayu ret pa cell man tho.
Pok nying yen peri mi cwir ku lei peri, tek kende idwoko kodhi i kabedu migi mir acel: bol gi maber i kavutu.

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