Switirhisiwa:

• Greek Yoghurt - 1 khapu (swikahle kuva yi endliwa ekaya)
• Mbewu ya chia - 2 tbsps
• Powder ya cocoa leyi nga swekiwangiki - 1 tbsp
• Peanut butter na ti dates - 1 tbsp
• Protein powder (ya ku hlawula) - 1 tbsp
• Mabanana - 1 (yi tsemiwa yi va swiphemu leswintsongo )
• Ti almonds - 4-5 (ti tsemiwile)

Ndlela yo Lunghiselela: Engeta switirhisiwa hinkwaswo leswinga laha henhla hi ku landzelelana loku boxiweke kutani u hlanganisa kahle . Veka efrijini kuringana 3-4 wa tiawara kutani u tiphina.

Ndzi vitana leswi swakudya swo olova leswi vuyerisaka hinkwaswo swa 3-in-1 hikuva:

• Leswi i swakudya swo olova swinene swo hunguta miri tani hileswi swinga xiswona swi na swakudya swinene na super yummy hi nkarhi wun’we. Nakambe, leswi swi ta ku pfuna swinene ku papalata ku dya swilo leswi nga pfuniki nchumu nimadyambu.
• U nga ha tlhela u dya leswi tanihi swakudya swo olova swa le ndzhaku ka ku titoloveta - swi pfuneta ku hola naswona swi nyika matimba ya xihatla.
• Leswi hi swona nakambe i swakudya swo hlamarisa swa n’wana wa kondlo-a-ndzi-dyi loko u susa phoyizeni ya tiphrotheyini.