• Zosakaniza:
• 1 chikho chophika quinoa
• 1/2 chikho Greek yogati
• 1/2 chikho zipatso zosakaniza (strawberries, blueberries, raspberries)
• supuni 1 uchi kapena madzi a mapulo
• 1 supuni ya timbewu ta chia
• 1/4 chikho cha mtedza wodulidwa (maamondi, walnuts)
• 1/4 supuni ya tiyi sinamoni

Chophika cham'mawa chopatsa thanzi chokhala ndi mapuloteni sichokoma komanso chodzaza ndi zakudya zofunikira kuti muyambe tsiku lanu. Yambani mwa kuphatikiza quinoa yophika ndi yogurt yachi Greek mu mbale. Quinoa ndi puloteni wathunthu, zomwe zimapangitsa kukhala chisankho chabwino kwambiri pakudya kadzutsa koyenera. Pambuyo pake, onjezerani zipatso zosakanizidwa kuti mukhale ndi zokometsera komanso antioxidants. Sungitsani kusakaniza kwanu ndi uchi kapena manyuchi a mapulo molingana ndi kukoma kwanu.

Kuti muwonjezere kadyedwe kake, wazani nthangala za chia pamwamba. Mbewu zing'onozing'onozi zimadzaza ndi fiber ndi omega-3 fatty acids, zomwe zimathandizira ku thanzi lanu lonse. Musaiwale za mtedza wodulidwa, womwe umawonjezera kukhuta kokhutiritsa ndi mafuta abwino. Kuti muwonjezere kukoma kwake, wanizani sinamoni pang'ono, zomwe zingathandize kuchepetsa kuchuluka kwa shuga m'magazi.

Chakudya cham'mawachi sichimangodzaza ndi mapuloteni komanso mafuta opatsa thanzi komanso ophatikizana bwino. chisankho chabwino kwa aliyense amene akufuna kukhalabe ndi mphamvu m'mawa wonse. Sangalalani ndi maphikidwewa ngati chakudya cham'mawa chokhala ndi mapuloteni ambiri chomwe chingakonzedwe pakadutsa mphindi 10!