Allikank mikuita usharinmi

Ñukanchi, yanapana kanchi, ñukanchipa aychata mana allimikuikunata, shinallata unkuikunata, karuyana kanchi allimikushpa allikankapa. Rikunami kanchi, ima mikuikunapash shuk, shukmi kan, kullpi runakunapa, watata rikunapachami kan, shinallata, kari, warmy kakta, imatami shinakta, shinallata imatapi pukllakta. Shinallata rikunami kan, ima sapi kawsayta, ima mikunatata chariktapashmi rikuna kan. Tukuy allimikuikunaka paktami kan.

• Mishkimuru, wayllamikuna, muyucuna (lentaja, purutu), mishkimuru chakishka, murukuna (sara, avena, llaru integral kapuyachishka.
• Picha mishkimuruta, shinallata mikunayuyutallapashmi mukuna sapan punlla.
• Kachita, mishkita ashatalla mikuna

• Chapuy mishkimuruta, yuyuta tukuy mikunapi sapan punlla.
• Yarkayta yalichinkapaka mana mikuna kankichu snacksta, chawa mishkimuruta shinallata yuyutami mikuna kanki
• Chapuy mishkimuruta, shinallata yuyuta pachata rikushpa.

Wiraka kapuyachishkamantami llukshin, pizza rasuyashkamanta, mishki tantamanta, galletasmanta, yurawira tullpamanta, shinallata shikkunamanta. Shuk wirakunataka tarinchimi wira aychapi, ñuñuwirapi, yaku wira chuntapi, makinchupi shinallata cuchi wirapi.

Mana yapa wirata mikunkapaka, ushanchimi shuk mikunakunata shinayta:

• Yanuy samaywanlla, shinallata timpuchi proteinata, mana kankashpaka
• Maskay mana ñuñuwirata, shinallata cuchi wirata kaychankapa, chaykunapa rantika yurawira charik wira poliinsaturdasta, imashina kanmi yurawira canolamanta, sara shinallata girasolmanta.
• Aychata mikukrikushpaka, mashkay aycha wira illata, shinallata anchuchiy ima wiratapash aychapi rikushpaka.
• Ñuñuta Upyakrikushpaka ñuklluta anchuchishkata mashkay.
• Kusashka mikunata, ashatalla mikunata yanakanki, shinallata mikunakuna hillpushkata (galletas, shinchi tanta, mishki tanta).

• Mana yapata kachitaka churachu kanki mikunkunapi, shinallata imapash mishkichinakuna mana chutanata yana kanki.
• Ashalla hawchata mikuna kanki, shinallata rikuna kanki achka sodiota charikta, hawcha challwata shinallata puti mishkichikunata.
• Mana churanachu kanki kachita patakupi
• Yapa kachi mukuikunata kunkanami kanki
• Mashkay mikunakuna sodiota mana charikta.