Nutrition Highlights (pakushanda)
Maoriro - 254
Fati - 9g
Carbs - 32g
Maprotheni - 14g
Nguva Yese 10 min
Gadzirira 10 min , Cook 0 min
Kushumira 2
Apo blukribri mumutsetse uyu vanobika pasi nekungobatwa kwehuga, vanokura zvakadzika, zvinotapira zvinokonzera chigamba cheGreek yogurt.
Miti yeBlueberries nemimwe michero yakaoma yemavara nemiriwo yakafuma mu phytochemicals , mbeu inowanzoitika (phyto, muchiGiriki) makemikari, kunyanya anthocyanins uye polyphenols . Izvi zvinogona kuderedza njodzi yekenza uye mamwe mamiriro akafanana nehutano hwemwoyo, saka chinangwa chekuisa michero yakaisvonaka yebhuruu uye yepepuru nemiriwo mukudya kwako kwemazuva matatu pavhiki kuti uwane zvibereko.
Uyezve, mbeu dzechia mumutsara uyu dzinoita kuti ive noutano hwakanaka . Icho chitubu chikuru chezvinomera zvemaori anokosha-o 3-fatty acids, izvo zvingabatsira kuderedza kupisa mumuviri. Pakati pemakoroti, mbeu dzechia, uye yogurt yechiGiriki, une doro rinopisa-kupisa kudya kuti unakidzwe kudya kwemanheru, dessert, kana sekudya.
Zvimwe
- 1 kapu yeblueberries, yakachena kana yechando
- 1 supuni 1 shuga
- 1/4 mukombe chia mbeu
- 2/3 mukombe mafuta-asina kana pasi-mafuta zvakazara Greek yogurt
- 2/3 mukombe mvura
Kugadzirira
1. Kubatanidza: Pakati pepurasitiki, sanganisira blueberries uye shuga uye kubika pamusoro pemhepo inopisa, zvichikurudzira dzimwe nguva, kusvikira mabriji achangotanga kuderedza uye kusunungura majisi avo. Bvisa kubva kupisa uye rega uimire uye uchitonhorera kusvika kutonhorera. Kana uchitonhora, pinda muhari, chisimbise chivigiro uye chikafu mufiriji kusvikira wagadzirira kushandisa.
2. Mushonga we chia: Gadzirai mbeu dzechia, yogurt nemvura mune imwe yemiti miduku mikuru kana miviri.
Itai kuti, garai kwemaminitsi mashanu, mozorora zvakare, chengetedza chivako (s) uye nzvimbo mufiriji usiku hwose.
3. Mangwana anotevera, shandisa muto we chia mumudziyo wepamusoro uye nepamusoro nehafu ye compote, kana kuisa muto we chia uye kuvhara muhari.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe hausi uwandu hweblueberries nekuda kwekamukira iyi. Edza nayo ne cherries, macheri, raspberries, kana kunyange mahwende akachekwa panzvimbo panzvimbo yeberry-yakanaka twist. Zvose izvi majero nemichero yakaita ruvara zvinopa kutapira kwepanyama uye zvine analocyanin imwechete uye polyphenol antioxidant iyo se blueberries. Kunyanya, iyo calori count haisi yose yakasiyana.
Kubika uye Kushumira Mazano
Mumwedzi yezhizha, majiroji ari panheyo yavo yepamusoro uye zvakanakisisa kushandisa mabriji matsva. Zvisinei, zvoga zvegore apo michero haigoni kukura, chinangwa chekushandisa michero yakaoma. Majiroji akaomeswa ndiwo rudzi runobatsira rwezvokudya zvakagadziriswa-zvinowanzosvibira pahupamhi hwekuputika kwavo kuitira kuchengetedza maitiro avo ekurwisana nekenza uye kunakidza kwegore rose.
Uye kana iwe uchida kufara izvi zvinotora vhiki rose, enda mberi uye kaviri kana katatu mupepeti, gadzira zvinhu zvose usiku humwe, uye ugovana mumhando dzomunhu oga-uye-go.