• Ingredients:
• 1 kapu yakabikwa quinoa
• 1/2 kapu Greek yogati
• 1/2 kapu maberries akasanganiswa (strawberries, blueberries, raspberries)
• 1 tablespoon uchi kana muto wemepu
• 1 tablespoon chia mbeu
• 1/4 kapu yenzungu dzakachekwa (maarumondi, walnuts)
• 1/4 teaspoon sinamoni

Iri resipi reprotein-rine chikafu chemangwanani rine hutano harisi kungonaka chete asiwo rakazara nezvikafu zvakakosha kuti utange zuva rako. Tanga nekubatanidza quinoa yakabikwa uye yoghurt yechiGiriki mundiro. Quinoa ipuroteni yakakwana, zvichiita kuti ive sarudzo yakanaka yekudya kwemangwanani kwakaringana. Tevere, wedzera mumabriji akavhenganiswa kune kuputika kwekunaka uye antioxidants. Svika musanganiswa wako neuchi kana muto wemepu zvinoenderana nekuravira kwako.

Kuti uwedzere kukosha kwekudya, mwaya mhodzi dzechia pamusoro. Idzi mhodzi diki dzakatakurwa nefiber uye omega-3 fatty acids, zvichibatsira kuhutano hwako hwese. Usakanganwa marimu akachekwa, ayo anowedzera kugutsikana kunogutsa uye mafuta ane utano. Kuti uwedzere kunhuhwirira, mwaya sinamoni inobatwa, inogona kubatsira kugadzirisa chiyero cheshuga.

Kudya kwemangwanani uku hakusi kuzara nemaprotein chete asiwo musanganiswa wakakwana wecarbohydrates nemafuta ane hutano, zvoita kuti ive chikafu. sarudzo yakanaka kune chero munhu anotarisa kuchengetedza mazinga esimba mangwanani ese. Nakidzwa neresipi iyi sechikafu chekudya chekudya chemangwanani chine mapuroteni akawanda chinogona kugadzirwa mukati memaminitsi gumi!