Nutrition Highlights (pakushanda)
Calories - 184
Fati - 9g
Carbs - 21g
Puroteni - 9g
Nguva Yese 5 min
Prep 5 min , Cook 0 min
Kushumira 2
Paunenge uchibika, edza kubatanidza chibereko kana yemiriwo nemapuroteni uye mafuta mashoma ane utano . Iyi combo ye carotenoid uye antioxidant-rich papaya neGreek yogurt uye omega-3 vakagunisi vakagadzirira kukunda pick-me-up bite.
Shandisa yogurt yakajeka kuti udzike pane shuga yakawedzerwa (paya inopisa uye guruva rekinamoni inopa kutapira kwakakwana kwepanyama). Papayas ine noutano hwakanaka hwefiber uye potasium kuitira kuti utano hwakanaka hwemwoyo huve nehutano, vitamini A uye C yeganda uye mucosal cell rejuvenation, uye folate iyo inobatsira kumagetsi emasabolism. Papayas inewo enzyme, papain, iyo inobatsira kuputsa mapuroteni.
Papain iri kuongororwa nokuda kwebasa rayo pakugadzira semvura yekuita sekubatsira kuputsa mapuroteni mumagariro edu. Walnuts ndiyo nhamba yakanyatsodzidza yekudzivirira kenza sezvo inenge yakawanda ye polyphenols uye zvimwe zvinogona kudzivirira makemikari. Vawedze kuti vadye uye vanodya, uye zvikafu zvinonaka, zvakare, zvakadai sezviyo zvakasvibiswa pariroti nemapomegranate uye feta .
Zvimwe
- 1 pakati pepapaya, hafu
- 1/2 kapu yemafuta mafuta-asina kana pasi-mafuta Greek yogurt
- 1/4 mukombe walnuts
- 1/4 teaspoon pasi sinamoni
Kugadzirira
- Shandisai mbeu yemapaya.
- Dzadza imwe papepa hafu nehafu ye yogurt, mashizha makumi mana, uye guruva nesinamoni yevhu.
- Idya nehupuni, uchinge uchinge uchinge uchinge uchinge uchinge uine papa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Papaya inogona kuva nekunaka kwakasimba uye kugadzirwa izvo vamwe vanhu vasingadi. Edza kuchenesa papaya usati wadya kuti uderedze zvimwe zvekushushikana kusingadiwi. Kana, shandisai pepaya nyama yakagadzirwa nemucheka wecheka musati mazadza ne yogurt.
Iwe unogona zvakare kuedza izvi nehafu yakagadzirwa kana yakagadzirwa, yakadai secantaloupe kana honeydew. Cantaloupe ine nyama yakafanana yerineni yakaita sepapaya saka inewo carotenoids. Honeydew yakazara mu vitamini C, potassium, uye B mavitamini.
Kubika uye Kushumira Mazano
Ari kuronga kutakura iyi nyoka kuenda-kuenda? Iwe unogona kuvhara mapaaya, kuchipinza mu cubes, uye unyore iyo nyoka mumudziyo kuitira kufamba nyore.
Kufambisa kambani yekudya chamangwanani? Shandisai mapayasiti makumi mana uye gadzira tafura ine zvikwereti zvakasiyana-siyana uye zvigunwe (funga yogurt, walnuts, kokonati flakes, mbeu dzechia, michero mitsva kana yakaomeswa) kuitira kuti vanhu vagone kugadzira uye vagadzire zvikepe zvavo. Usakanganwa kutora mufananidzo wemunhu wese akanaka (uye ane utano!) Zvisikwa.