• Nneɛma a wɔde yɛ:
• Quinoa a wɔanoa kuruwa 1
• Helafo yogurt kuruwa 1/2
• Kuruwa 1/2 nnuaba a wɔadi afra (strawberry, blueberries, raspberry)
• ɛwo anaa maple syrup tablespoon 1
• Chia aba tablespoon 1
• Kuruwa 1/4 a wɔatwitwa nuts (almonds, walnuts)
• 1/4 teaspoon cinnamon

Saa anɔpaduan a ahoɔden wom a protein pii wom yi nyɛ dɛ nko na mmom aduannuru a ɛho hia nso ahyɛ mu ma a wode befi ase wo da. Fi ase denam quinoa a wɔanoa ne Helafo yogurt a wode bɛka abom wɔ kuruwa mu no so. Quinoa yɛ protein a edi mũ, na ɛma ɛyɛ nea eye sen biara a wobetumi apaw ama anɔpaduan a ɛkari pɛ. Afei, fa nnuaba a wɔadi afra no ka ho na ama ayɛ dɛ ne nneɛma a ɛko tia ɔyare mmoawa. Fa ɛwo anaa maple syrup yɛ w’afrafrade no dɛ sɛnea w’ani gye ho.

Sɛ wopɛ sɛ aduannuru a ɛwɔ mu no yɛ kɛse a, fa chia aba petepete so. Fiber ne omega-3 srade acid ahyɛ aba nketenkete yi mu ma, na ɛboa ma w’akwahosan nyinaa nya nkɔso. Mma wo werɛ mmfi nnuaba a wɔatwitwa, a ɛde crunch a ɛma abotɔyam ne srade a ahoɔden wom ka ho no. Sɛ wopɛ sɛ wonya dɛ foforo a, petepete sinamon kakra so, a ebetumi aboa ma asikre dodow a ɛwɔ mogya mu no ayɛ yiye.

Saa anɔpaduan yi nyɛ nea protein ahyɛ mu ma nko na mmom ɛyɛ carbs ne srade a ahoɔden wom a wɔde afra pɛpɛɛpɛ nso, na ɛma ɛyɛ paw a eye ma obiara a ɔrehwehwɛ sɛ ɔbɛkɔ so akura ahoɔden dodow mu anɔpa no nyinaa. Nya anigye wɔ saa aduan yi ho sɛ anɔpaduan a protein pii wom ntɛmntɛm a wubetumi asiesie wɔ nea ennu simma 10 mu!