Nutrition Highlights (pakushanda)
Maoriro - 87
Fati - 1g
Carbs - 17g
Protein - 5g
Nguva Yese 10 min
Prep 5 min , Cook 5 min
Kushumira 2 (2 zvidimbu chimwe nechimwe)
Nzira itsva yekunakidza mbatata ? Toast! Chirapa chinotapira chinoshandisa zvimedu zviduku zvebhatatata panzvimbo yechingwa kuti uite zvese zvaunofarira zvinogutsa. Zvimedu zvinopinda zvakananga mune chechikoro, sezvinongoita chingwa, kubvumira chimiro chiduku asi chinonaka mumaminitsi mashomanana pasina kuvhara ovheni yako kana chefu.
Iyi nyoka ndiyo yakashata yakanyanya-koriori iyo inogona kukuchengetedza kugutsikana paunenge uchikubatsirawo kudzora uremu hwako, chikamu chinokosha chekuchengetedza ropa rako pasi. Kuwedzera kwezvokudya zvizere, zvakadai semamatekhata, panzvimbo yezvokudya zvakagadzirwa zvinogona kukubatsira kuti ude kuderedza sodium muzvokudya zvako uye kuwedzera michina iyo inowedzera kuderedza ropa rako, zvakare. Chigadziro-chatenga chingwa kazhinji chinosanganisira sodium yakawanda, saka kuigadzirira iyo mbatatata ndiko kushandiswa kwakanakisisa kweropa rako.
Strawberry sweet potato mbiriso zvakare inzira inonyanya kuwedzera michero nemakwenzi ekudya, uye pamwe navo, mavitamini akawanda. Nyorera mbatata imwe yezvakanakisisa zvekudya zvevhitamini A , iyo inobatsira kuchengetedza mishonga mumuromo mako, kudya muviri uye kuporesa, uyewo kuwedzera kupikisa kwevanhu vanorwisa zvirwere. Kungoshumira imwe chete iyi inonaka ine utano inopa chikamu chimwe chete muzvitatu zve vitamine yako yezuva nezuva inoda.
Inopawo inenge hafu yezvinodiwa zvako zvemavitamini C zuva nezuva. Vitamini C inoshanda se antioxidant uye inokurudzira kupikisa kwevanhu, iyo inogona kukubatsira kuti udzivirire utachiona uye kuderedza urefu hwehutano.
Zvimwe
- 1 yakasvibirira mbatata, tora kureba kusvika ku 4 mativi, anenge 1/4 masendimita akaenzana
- 1/4 mukombe plain nonfat Greek yogurt
- 6 guru strawberries, yakatsetseka
- 2 tablespoons granola
- 1/8 teaspoon sinamoni (zvichida)
Kugadzirira
1. Isa 2 mapatata zvimedu mune chechikoro uye chechi yepamusoro pane zvakakwirira kupfuura 2 kusvika ku3, kusvikira kupisa. Dzokorora pamwe chete nemasara maviri.
2. Paridza mbatata imwe yakasanganiswa ne 1 kikapu yogurt. Ita pamusoro nepasi yakasvibiswa uye tsvina ne granola nesinamoni.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Shandisa chero rupiro rwemichero kana yogurt kuti ushandise kunhuvira kwewaini yako inotapira!
Mimwe michero yakakura mu vitamini C inosanganisira michero yemuchero, kiwi, macheri, apricots, uye chinanasi.
Nokuda kwekodha isina-gluten, ona kuti granola yako haina gluten-isina.
Nokuda kweizi-isina kana vegan, shandisa kokonati kana soy yogurt panzvimbo yeGreek yogurt.
Kubika uye Kushumira Mazano
Tarisa mbatatisi yako muchokugadzira chekuita kuti uve nechokwadi chokuti haashandisi. Zvichienderana nechitoro chako, zvinogona kutora zvinopfuura mitatu kuti vaite. Kana iwe uri kugadzira bheji huru, unogonawo kuisa pasi payo pasi pejeri kwemaminitsi mashomanana kune rumwe rutivi.