Zakudya Zofunikira (potumikira)
Zikhala - 211
Mafuta - 9g
Carbs - 18g
Mapuloteni - 19g
Nthawi Yonse 3 min
Konzani mphindi zitatu , Cook 0 min
Utumiki 1
Kusangalala ndi kuteteza mapuloteni, mapiritsi , ndi kupatsa antioxidants ndi njira yokondweretsa zakudya zomwe zimayambitsa tsiku lanu. Ngakhalenso bungwe lathu labwino nthawi zina limakhala lalifupi panthawi yake, ndipo tonsefe timafuna chinachake mwamsanga koma wathanzi kutikwaniritsa m'mawa.
Mufunikira kokha maminiti pang'ono kuti mugwirizanitse izi. Ndizovuta kwambiri, kotero mukhoza kusinthanitsa zipatso ndi mbewu tsiku ndi tsiku kwa mitundu yosiyanasiyana ya sabata. Komanso, apangidwa kuti apereke mafuta ambiri a mafuta ndi a polyunsaturated (mafuta abwino) kuposa mafuta odzaza, zomwe zimapanga chisankho chabwino ngati mukuyang'ana kuti muzitha kuyamwa mafuta.
Zosakaniza
- 1/2 chikho cha blueberries
- 1/2 chikho chopanda mafuta Greek Yogurt
- Supuni 2 zakuda mbewu za dzungu
Kukonzekera
- Ikani ma blueberries mu mbale yotetezeka ya microwave. Phimbani ndi chophimba ndi microwave kwa mphindi 45 mpaka mphindi imodzi, kuyang'anitsitsa kuti onetsetsani kuti blueberries musatuluke.
- Ikani yogiti ya Chigriki mu mbale. Pamwamba ndi zowonongeka blueberries ndi mbewu dzungu.
Zosakaniza Zosakaniza ndi Zobwereza
Zonse zatsopano ndi mazira a blueberries azigwira ntchito iyi, kapena mukhoza kusankha mabulosi ena, monga strawberries kapena mabulosi akuda.
Mofananamo, sintha mbewu za dzungu kuti mukhale ndi mtedza wathanzi monga walnuts, amondi. Nkhumba za omega-3 zochuluka za chia zikhonza kugwira ntchito, koma sizingapereke chisokonezo chofanana chomwe mukuchifuna.
Ngati mukufuna chinachake chokhala ndi calorie wambiri, chophatikizapo kachiwiri kapena kuwonjezera chimodzi mwa zinthu monga yogurt kapena mbewu ya dzungu.
Malangizo Ophika ndi Kutumikira
Njira yonyansa kwambiri yokondweretsa chisakanizo cha 3-chotsatiracho mutangotenga blueberries kuchokera ku microwave. Otentha, jammy zipatso amasiyanitsa bwino ndi ozizira, okoma yogurt. Komabe, ngati mwafupikitsa nthawi yayitali m'mawa, mungathe kukonzekera bwino usiku uno. Sungani izo mu furiji mu botolo la masoni kuti muzitsatira mmawa ndi kupita.
Ngati mulibe microwave, yanizani zipatso pamwamba pa stovetop, yokutidwa, ndi supuni ziwiri za madzi.
Ngati mukugwiritsa ntchito ma blueberries atsopano, apa pali nsonga: sambani kuchuluka komwe mukufunikira, musanagwiritse ntchito, ndi kusungirako zonse mu furiji.
Ngati mutasunga batchiyo kutsukidwa, chinyezi chochepa chidzachepetsa moyo wawo wa alumali.