Switirhisiwa

• 1/4 wa khapu ya vuswa bya ragi lebyi hlukeke
• 1/4 wa khapu ya oats leyi rhungeleriweke
• 1-2 wa swipunu swa mafurha ya khokhonati lama kandziyeriweke hi tihunyi
• 1 khapu ya mati kumbe masi lama endliweke hi swimilani
• 1 xipunu xa mbewu ya chia
• 1/2 wa xipunu xa xitsongwatsongwana xa vanila
• Swi sweki hi ku ya hi nantswo (swa ku hlawula)

Swiletelo

1. Eka blender, hlanganisa vuswa bya ragi lebyi hlukeke, oats leyi rhungeleriweke, mafurha ya coconut, mbewu ya chia, na vanilla extract.
2. Chela mati kumbe masi lawa ya endliweke hi swimilani kutani u hlanganisa ku kondza ya rhetela.
3. Nantswa u tlhela u lulamisa ku nandziha loko u swi lava.
4. Chela eka nghilazi u tiphina hi smoothie leyi ya ragi leyi tlakusaka matimba ku kuma swakudya swa nimixo leswi nga na rihanyo.

Smoothie leyi yo olova ya ragi yi fuwile hi fibre na ti protein, leswi endlaka leswaku yi va xihlawuhlawu lexinene eka lava nga eka swakudya swo hunguta miri kumbe ku lawula swiyimo swo fana na vuvabyi bya chukele na PCOS. Ku pfumaleka ka masi, chukele leri antswisiweke, na mabanana swi endla leswaku yiva xihlawuhlawu xa swakudya eka swilaveko swohambana hambana swa swakudya.