Ibigize

• 1/4 igikombe cyamera ifu ya ragi
• 1/4 igikombe kizungurutse oati
• ibiyiko 1-2 amavuta akaranze inkwi amavuta ya cocout
• Igikombe 1 amazi cyangwa amata ashingiye ku bimera
• Ikiyiko 1 cy'imbuto za chia
• 1/2 ikiyiko cya vanilla ikuramo
• Biryoshye kuryoha (bidashoboka)

Amabwiriza

1. Muri blender, komatanya ifu ya ragi imaze kumera, oati yazunguye, amavuta ya cocout, imbuto za chia, hamwe na vanilla.
2. Suka mumazi cyangwa amata ashingiye ku bimera hanyuma ubivange kugeza byoroshye.
3. Shimisha kandi uhindure uburyohe niba ubishaka.
4. Suka mu kirahure kandi wishimire imbaraga zongera imbaraga za ragi silie kugirango ifunguro rya mugitondo ryiza.

Iyi yoroshye ya ragi yoroshye ikungahaye kuri fibre na proteyine, bigatuma ihitamo neza kubafite indyo yo kugabanya ibiro cyangwa gucunga ibintu nka diyabete na PCOS. Kubura amata, isukari inoze, n'ibitoki bituma iba intungamubiri kubyo bakeneye bitandukanye mu mirire.