Nneɛma a wɔde yɛ

• Ragi esiam a afifi kuruwa 1/4
• 1/4 kuruwa a wɔabobɔw oats
• Akutu ngo a wɔde nnua apia so nkaribo 1-2
• nsu kuruwa 1 anaa nufusu a wɔde afifide ayɛ
• chia aba tablespoon 1
• Vanilla a wɔayam no teaspoon 1/2
• Nneɛma a ɛma ɛyɛ dɛ sɛnea wopɛ (wopɛ)

Akwankyerɛ

1. Wɔ blender mu no, fa ragi esiam a afifi, oats a wɔabobɔw, akutu ngo, chia aba, ne vanilla a wɔayam no bom.
2. Hwie nsuo anaa nufusuo a wɔde afifideɛ ayɛ no gu mu na fa fra kɔsi sɛ ɛbɛyɛ teateaa.
3. Ka hwɛ na siesie dɛ sɛ wopɛ a.
4. Hwie gu ahwehwɛ mu na nya ragi smoothie a ɛma ahoɔden yi mu anigye ma anɔpaduan a ahoɔden wom.

Saa ragi smoothie a ɛnyɛ den yi wɔ fiber ne protein pii, na ɛma ɛyɛ nea eye ma wɔn a wɔredi aduan a wɔtew wɔn mu duru so anaasɛ wodi tebea horow te sɛ asikreyare ne PCOS ho dwuma. Nufusu, asikre a wɔayam, ne banana a enni hɔ no ma ɛyɛ aduannuru a wobetumi apaw ama aduan ahorow a wohia.