• Nu siwo woatsɔ awɔe:
• Quinoa si woɖa kplu 1
• Helatɔwo ƒe yogurt kplu 1/2
• Kplu 1/2 atikutsetse siwo wotsaka (strawberry, blueberries, raspberry)
• anyi alo maple syrup agbɔsɔsɔme 1
• chia nuku agbɔsɔsɔme 1
• kplu 1/4 si wofli nukuwo (almonds, walnuts)
• 1/4 teaspoon cinnamon

Menye ɖeko ŋdi nuɖuɖu sia si me protein sɔ gbɔ ɖo si naa lãmesẽ la vivina ko o ke eyɔ fũ kple nunyiame vevi siwo nàtsɔ adze wò... ŋkeke. Dze egɔme kple quinoa si woɖa kple Helatɔwo ƒe yogurt tsɔtsɔ ƒo ƒu ɖe agba me. Quinoa nye protein blibo, si wɔe be wònye tiatia nyui aɖe ŋutɔ na ŋdi nuɖuɖu si da sɔ. Eyome, tsɔ atikutsetse siwo wotsaka la de eme be wòavivi kple nusiwo tsia dzoxɔxɔ nu. Tsɔ anyitsi alo maple tsi navivi wò tsakatsaka la le wò vivisese nu.

Be nunyiame ƒe asixɔxɔ nadzi ɖe edzi la, tsɔ chia nukuwo ƒu gbe ɖe etame. Fiber kple omega-3 fatty acids yɔ nuku sue siawo me fũ, si wɔnɛ be wò lãmesẽ bliboa nɔa anyi. Mègaŋlɔ nuku siwo wofli la be o, siwo naa crunch si naa dzidzeme ame kple ami siwo naa lãmesẽ nɔa ame ŋu. Ne èdi be yeakpɔ vivi bubu la, hlẽ sinamɔn sue aɖe ɖe edzi, si ate ŋu akpe ɖe ŋuwò nàɖɔ sukli ƒe agbɔsɔsɔ le ʋu me ɖo.

Menye protein koe yɔ ŋdi nuɖuɖu sia o ke boŋ enye carbs kple ami siwo naa lãmesẽ ƒe tsakatsaka deblibo hã, si wɔe be wòanye tiatia nyuitɔ kekeake na amesiame si le didim be yealé ŋusẽ ƒe agbɔsɔsɔ me ɖe asi le ŋdi bliboa me. Se vivi na nuɖaɖa sia abe ŋdi nuɖuɖu si me protein sɔ gbɔ ɖo kabakaba si woate ŋu aɖa le miniti 10 teti me ene!