Zakudya Zofunikira (potumikira)
Malori - 105
Mafuta - 5g
Carbs - 14g
Mapuloteni - 4g
Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Mapemphero 4 (1/2 chikho aliyense)
Pofuna kuika mchere wotentha kwambiri, anthu ambiri amavomereza kuti yogurt yamazira ndi thanzi kuposa ayisikilimu. Pano pali zosavuta kupanga zomwe zimagonjetsa onse awiri.
Poyerekeza ndi ayisikilimu, yogurt yofiira imakhala ndi mafuta ocheperapo ochepa pa mavitamini, makamaka mafuta odzaza, omwe ndi ofunika kuchepetsa thanzi labwino la mtima. Mukayang'ana chithunzi chachikulu, pakati pa shuga yowonjezeredwa ndi zojambula, mchere wotchuka umakhala wopanda thanzi pambuyo pake.
Izi DIY njira ndizodziwikiratu (kuphatikizapo, yotchipa kwambiri). Mumalandira mapuloteni pang'ono odzaza kuchokera ku Greek yogurt ndi mlingo waing'ono wa omega-3 wathanzi wochokera ku nsalu yotchedwa "yogxseed". Ngakhale flavanols kuchokera mdima chokoleti chips amapereka mtima mapindu, monga kusintha mapaleletlet ndi kuchepetsa kuthamanga kwa magazi.
Zosakaniza
- 1/4 chikho chosakhala mafuta mafuta yogurt
- Supuni 1 pansi idapsa
- 2 makapu mazira strawberries, makamaka pang'onopang'ono
- Supuni ya 1/2 ya mandimu
- Supuni 2 palibe shuga anawonjezera kupanikizana kwa sitiroberi
- 1/4 chikho cha madzi
- Supuni 2 zosaphika za kokonati zosakoma (zosankha)
- Supuni 2 zakuda kapena zotsekemera zokometsetsa
- Supuni 2 ma almond, odulidwa
Kukonzekera
1. Sungani ma yogagurt achigriki, tizilombo tating'onoting'ono, strawberries, madzi a mandimu, kupanikizana, ndi madzi. Zotsatira zake zimakhala zobiriwira koma zosalala.
2. Sindikizani kusakaniza kophatikizidwa ndi mbale ndipo pang'onopang'ono muzitsuka mu kokonokiti ndi kokomati.
3. Mungathe kutumikila mwamsanga kapena kufungira kwa mphindi 15 mpaka theka la ora kuti mulole yogurt yolimba kuti imangirire. Pamwamba ndi amondi odulidwa asanatumikire. Sungani zotsalira mufiriji ndipo mulole kuti muzisungunuka pang'ono musanakondwere.
Zosakaniza Zosakaniza ndi Zobwereza
Musawope kugwiritsa ntchito mafuta okwanira a Greek yogurt ngati mukufuna chogulitsa mankhwala. Mukugwiritsira ntchito 1/4 chikho cha maphikidwe onse, kotero kusiyana kwa mafuta pa kutumikira sikungakhale kofunikira koma kudzakhala kokwanira.
Yesetsani ndi oyanjana ndi fruity. Ngakhale strawberries amathandiza kuti okoma ndi tart kukoma monga yogurt yogwa, zosankha zina monga blueberries, mango, komanso nthochi zingakhale chokoma, nayenso. Chofunika ndikutsimikiza kuti ali bwino. Mukhoza kuchotsa kupanikizana ngati mukugwiritsa ntchito zipatso zabwino.
Mukhozanso kusinthana ndi zojambula zanu. Mitedza yonse imapereka zitsulo zowonjezera, mafuta opatsa moyo wathanzi, ndi kukhuta kokwanira, kotero mugwiritse ntchito zomwe mumakonda.
Malangizo Ophika ndi Kutumikira
Mosasamala kanthu za chipatso chomwe mukuchigwiritsa ntchito, onetsetsani kuti ndizozizira bwino. Apo ayi mutsala ndi zovuta, zosafunika.
Mukhoza kudula zipatso zatsopano ndikuzigulitsa nokha, kapena kugula mapaketi ozizira-ndi othandiza pamene chipatso sichiri mu nyengo kapena ngati mukufulumira.
Kukhala ndi chipatso chaching'ono kumathandiza kuti azikhala bwino, kotero ngati mungathe, mulole chipatso chachisanu chikhadzudzule ndikuchidula musanapitirize kuzizira.