Zakudya Zofunikira (potumikira)
Zikhala - 254
Mafuta - 9g
Carbs - 32g
Mapuloteni - 14g
Nthawi Yonse Mphindi 10
Konzani mphindi 10 , Cook 0 min
Mapemphero 2
Pamene blueberries mu njira iyi kuphika pansi ndi kukhudzana ndi shuga, iwo amakula kwambiri, zokoma kutentha zomwe zimakhudza tart Greek yogurt.
Zipatso za mtundu wa Blueberries ndi zipatso zina zobiriwira zamtunduwu zimakhala ndi zobiriwira za phytochemicals , zomera zachilengedwe (phyto, mu Greek) mankhwala, makamaka anthocyanins ndi polyphenols . Mitundu ya phytochemicals iyi ingachepetse chiopsezo cha khansa ndi zina monga matenda a mtima, choncho cholinga chake ndi kuphatikizapo zipatso zamtundu wa buluu ndi zofiira masiku atatu pa sabata kuti mupeze zotsatira.
Kuonjezera apo, mbeu za chia zomwe zimapangitsa kuti izi zikhale bwino . Iwo ndi gwero lalikulu la zamasamba la omega-3 fatty acids, zomwe zingathandize kuchepetsa kutupa thupi. Pakati pa zipatso, nyemba za chia, ndi yogagurt ya ku Greece, muli ndi mbale yabwino yotentha yotentha kuti muzisangalala ndi kadzutsa, mchere, kapena ngati chakudya chokoma.
Zosakaniza
- 1 chikho cha blueberries, chatsopano kapena chisanu
- Supuni 1 shuga
- 1/4 chikho cha chia mbewu
- 2/3 chikho chopanda mafuta kapena mafuta otsika kwambiri Greek yogurt
- 2/3 chikho madzi
Kukonzekera
1. Kwa compote: Mu sing'anga yapamwamba, onganinso blueberries ndi shuga ndi kuphika pa sing'anga kutentha, oyambitsa nthawi zina, mpaka zipatso zimangoyamba kuchepetsa ndi kumasula timadziti. Chotsani kutentha ndi kuima ndi kuzizira kutentha. Mukangokhala ozizira, kanizani mu mtsuko, sungani chivindikiro ndi sitolo mufiriji mpaka mutakonzekera kugwiritsa ntchito.
2. Kuthandizana ndi chia: Gwiritsani ntchito mbeu za chia, yogurt ndi madzi mitsuko ikuluikulu iwiri kapena iwiri.
Gwiritsani ntchito mankhwalawa, khalani pansi kwa mphindi zisanu, kenaka musunthirenso kachiwiri, pezani chivindikiro ndikuyika mufiriji usiku wonse.
3. Mmawa wotsatira, sungani chisakanizo cha chia mu mbale ndi pamwamba ndi theka la compote, kapena mutenge chisakanizo cha chia ndikugwiritsanso mumtsuko.
Zosakaniza Zosakaniza ndi Zobwereza
Inu simukungokhalira ku blueberries kwa Chinsinsi ichi. Yesani ndi yamatcheri, mabulosi akuda, raspberries, kapena mazira odulidwa mmalo mwa mabulosi abwino. Zipatso zonsezi ndi zipatso zamitundu yosiyanasiyana zimapatsa kukoma kwachilengedwe ndipo zimakhala ndi anthocyanin ndi polyphenol antioxidant monga blueberries. Komanso, calorie count si zonse zosiyana.
Malangizo Ophika ndi Kutumikira
M'miyezi ya chilimwe, zipatso zimakhala pa nyengo yake yabwino ndipo ndibwino kugwiritsa ntchito zipatso zatsopano. Komabe, chaka chonse pamene zipatso sizikula msinkhu, cholinga chake ndi kugwiritsa ntchito zipatso zachisanu. Mavitamini obiriwira ndiwo mtundu wopindulitsa wa zakudya zowonongeka - iwo amakhala oundana pamtunda wautali wawo kuti asunge malo awo omwe amamenyana ndi khansa ndi kukoma kokoma kwa chaka chonse.
Ndipo ngati mukufuna kusangalala ndi sabata yonseyi, pitirizani kuwirikiza kawiri kapena katatu, konzekerani zonse usiku wina, ndikugawanire m'makina oyendetsa.