Chia Mbewu Mphamvu Yoteteza Ana

Zakudya Zofunikira (potumikira)

Malori - 73

Fat - 3g

Carbs - 10g

Mapuloteni - 2g

Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Mapemphero 15 (1 amaluma aliyense)

Kupeza zakudya zopatsa thanzi zomwe zimakhala zosangalatsa pakati pa ana ndi zowonjezera pakati pa makolo awo zingakhale zovuta, koma zozizwitsa komanso zosavuta komanso zosavuta ndizovuta Chika Mbeu Chophimba Mphamvu ndi zokondweretsa onse. Nthawi iliyonse tikatha kutsekemera kumeneku, ana amafuna kudziwa nthawi yomwe ndikupita kukapanga zambiri. Popanda kuphika , pamafunika nthawi yochepa kuti izigwiritse ntchito ngati sukulu yopsereza sukulu. Kapena mwachindunji muwagwirire iwo (ana anga ngati atatu ku thumba) kuti adye mukatha kuchita masewera a mpira kapena paliponse pamene moyo ukutengerani.

Mbeu za chia ndi ziti? Amachokera ku chipululu chotchedwa Salvia hispanica, yemwe ali m'banjamo. Kodi ndi zakudya zopatsa thanzi ziti zomwe amapereka? Supuni imodzi ya mbewu za chia ili ndi magalamu asanu a mavitamini, 3 magalamu a mapuloteni, ndi omega-3 ndi omega-6 fatty acids. Ndipo ndi zophweka kuwonjezera pa chakudya. Ana anga amawakonda kuwasakaniza mumsanganizo wawo, smoothie, ndi yogurt, ndipo amakhala osakanikirana kwambiri mu oatmeal, kotero amatha kudya mosavuta popanda kuphika kapena kukonzekera.

Chinsinsi cha m'munsiyi ndi maziko a zoonjezera zina, komanso. Mtedje, zipatso zouma, chokoleti, kapena kokonati flakes akhoza kuwonjezeredwa. Timakonda kuwirikiza kawiri kachiwiri ndi kuwonjezera chikho chakumapeto kwa chokoleti chodulidwa chokoleti ndi miche yambiri ya masamba a fulakesi. Ndipo panthawi yopuma kusukulu, timatumizira mphamvu zochepa ndi zipatso kumbali.

Owerenga ananena kuti izi ndi "zokoma," ndipo wowerenga wina anati, "Ana anga amakonda izi." Owerenga ambiri ankakonda kupeza njira yatsopano yogwiritsira ntchito nyemba za chia, ndikupeza njira yowonjezeramo zakudya zophweka, mofulumira, ndipo zokoma ndizopambana ndithu.

Zosakaniza

• 1 chikho oats
• 1/4 chikho uchi
• 1/4 chikho chikasu batala (kapena mtedza wina)
• Supuni 2 za chia
• 1/4 supuni ya tiyi vanila
• Zowonjezera zowonjezeramo, ngati mumasankha, monga mtedza, chokoleti chips, zipatso zouma, ndi zina zotero (zosankha)

Kukonzekera

1. Mu mbale, phatikizani zosakaniza pamodzi mpaka bwino.
2. Onjezerani zina zowonjezera zina.
3. Refrigerate kwa mphindi 20.
4. Pangani kuti mukhale akulira.