• Isidlo sasekuseni 1: 1 inkomishi yobisi obomileyo (ubisi obisiweyo) okanye iglasi yamanzi afudumele amancinci, athambile nge-spoonful honey.
• isidlo sasekuseni sesi-2 : 1 iglasi yejusi yeziqhamo okanye ezinye iziqhamo okanye imifuno kwifom eluhlaza.
• Ukutya : isaladi kwimifuno eluhlaza (isaladi eluhlaza, i-anyanisi eluhlaza kunye negalikhi, isitiyi, ukhukhamba, iparski, i-dill, isipinashi, iklabishi) kunye ne-1 ingilazi yesiphumo sesithelo.
• isidlo : i-muesli. 1 isipuni se-oat flakes ethululela iiyure eziyi-12 ezi-3 zepuniji zamanzi apholileyo.
Ngaphambi kokuba usebenze, faka i-tablespoon ye-honey, isiqingatha okanye i-juice epheleleyo ye-lemon, gubungula ngobumnene, udibanise malunga ne-200 g ye-apula engavumelekanga okanye ezinye iziqhamo uze uzibeke kwi-oatmeal. Gcoba phezulu kunye nepunipoyi ye-1 i-walnuts echotshoziweyo, i-almond okanye i-peanuts.