Zosakaniza:

• Yoguti yachi Greek - 1 chikho (makamaka chopangira kunyumba)
• Mbeu za Chia - 2 tbsps
• cocoa ufa wosatsekemera - 1 tsp
• Peanut butter with dates - 1 tbsp
• Protein powder (ngati mukufuna) - 1 tbsp
• nthochi - 1 (dulani tizidutswa tating'ono ting'ono )
• Maamondi - 4-5 (odulidwa)

Njira Yokonzekera: Onjezani zonse zomwe zili pamwambapa mu dongosolo lomwe latchulidwa ndikusakaniza bwino. . Ikani mufiriji kwa maola 3-4 ndipo musangalale.

Ndimatcha 3-in-1 zakudya zopatsa thanzi zonse zopindulitsa chifukwa:

• Ichi ndichakudya chochepetsera thupi monga chilili. zopatsa thanzi kwambiri komanso zapamwamba kwambiri nthawi yomweyo. Komanso, izi zidzakuthandizani kupewa kudya zosafunika madzulo.
• Mutha kumwanso izi ngati chakudya chopatsa thanzi mukamaliza kulimbitsa thupi - kumathandiza kuti muyambe kuchira komanso kukupatsani mphamvu nthawi yomweyo.
• Izi ndi komanso chotupitsa chodabwitsa cha ana ang'onoang'ono ngati mulibe mapuloteni a ufa.