• Izithako:
• 1 inkomishi ye-quinoa ephekiwe
• 1/2 inkomishi iyogathi yesiGreek
• 1/2 inkomishi amajikijolo ahlanganisiwe (ama-strawberry, ama-blueberries, ama-raspberries)
• 1 isipuni soju noma isiraphu ye-maple
• 1 isipuni sembewu ye-chia
• 1/4 inkomishi yamantongomane aqotshiwe (ama-alimondi, ama-walnuts)
• 1/4 ithisipuni isinamoni

Le recipe enempilo yasekuseni enamaprotheni ayimnandi nje kuphela kodwa futhi igcwele imisoco ebalulekile ukuze uqale usuku lwakho. Qala ngokuhlanganisa i-quinoa ephekiwe neyogathi yesiGreki endishini. I-Quinoa iyiphrotheni ephelele, okwenza kube ukukhetha okuhle kakhulu kokudla kwasekuseni okunomsoco. Okulandelayo, engeza amajikijolo axubile ukuze uthole ukunambitheka okukhulu nama-antioxidants. Gcoba ingxube yakho ngoju noma isiraphu ye-maple ngokunambitha kwakho.

Ukuze uthuthukise inani lokudla okunempilo, fafaza imbewu ye-chia ngaphezulu. Lezi zinhlamvu ezincane zilayishwe i-fiber kanye ne-omega-3 fatty acids, okunomthelela empilweni yakho yonke. Ungakhohlwa amantongomane aqoshiwe, afaka i-crunch eyanelisayo namafutha anempilo. Ukuze uthole ukunambitheka okwengeziwe, fafaza ukuthinta isinamoni, engasiza ekulawuleni amazinga kashukela egazini.

Leli bhulakufesi aligcini nje ngokugcwala amaprotheni kodwa futhi liyinhlanganisela ephelele yama-carbohydrate namafutha anempilo, okwenza kube ukudla okungenamsoco. ukukhetha okuhle kunoma ubani ofuna ukugcina amazinga wamandla ekuseni. Jabulela le recipe njengenketho yasekuseni enephrotheni ephezulu engalungiselelwa ngaphansi kwemizuzu eyi-10!