• Switirhisiwa:
• 1 khapu ya quinoa leyi swekiweke
• 1/2 wa khapu ya yoghurt ya Xigriki
• 1/2 wa khapu ti berries leti pfanganisiweke (strawberries, blueberries, raspberries)
• xipunu xin’we xa vulombe kumbe maple syrup
• xipunu xin’we xa mbewu ya chia
• 1/4 wa khapu leyi tsemiweke tinyawa (almonds, walnuts)
• 1/4 wa xipunu xa sinamoni

Ricepe leri ra swakudya swa nimixo leri fuweke hi ti protein ta rihanyo a ri nandzihi ntsena kambe ri tlhela ri pakiwa hi swakudya swa nkoka ku kick start ya wena siku. Sungula hi ku hlanganisa quinoa leyi swekiweke na yoghurt ya Xigriki eka xibya. Quinoa i protein leyi heleleke, leswi endlaka leswaku yiva nhlawulo wa kahle swinene eka swakudya swa nimixo leswi ringaniseriweke. Endzhaku ka sweswo, chela eka ti berries leti pfanganisiweke kuva u pfurha nantswo na ti antioxidants. Sweka nkatsakanyo wa wena hi vulombe kumbe maple syrup kuya hi ku navela ka wena.

Ku tlakusa nkoka wa swakudya, fafazela mbewu ya chia ehenhla. Mbewu leyi leyintsongo yi tele hi fibre na omega-3 fatty acids, leswi hoxaka xandla eka rihanyo ra wena hinkwaro. Unga rivali ti nuts leti tsemiweke, leti engetelaka crunch leyi enerisaka na mafurha ya rihanyo. Ku kuma leyara yo engetela ya nantswo, fafazela ku khumba ka sinamoni, leswinga pfunetaka ku lawula ti levele ta chukele engatini.

Swakudya leswi swa nimixo aswi pakiwile ntsena hi ti protein kambe switlhela swiva na nkatsakanyo lowu hetisekeke wa ti carbs na mafurha ya rihanyo, leswi endlaka leswaku swiva na nhlawulo lowunene eka mani na mani loyi a lavaka ku hlayisa mpimo wa matimba mixo hinkwawo. Tiphine hi recipe leyi tani hi ndlela yo hatlisa ya swakudya swa nimixo leswingana ti protein totala leswinga lulamisiwaka ehansi ka 10 wa timinete!