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Isa apuroni pamwanakomana wako nekuti ndiye ega anozochengeta gadzira chisvusvuro. Ehe, iwe unozvinzwa… iyi chia, mango uye coconut pudding haina zvakavanzika uye iri nyore kwazvo kugadzira.
Iwe unongofanirwa kusanganisa mukaka nembeu, rega uzorore nekushongedza pamwe nemango uye grated coconut. Chikafu chamangwanani chakazara mavhitaminzi uye zvinovaka muviri.
Mbeu dzeChia dzatove nyore kuwana muzvitoro. Izvo zvine sosi yakanaka kwazvo ye fiber uye antioxidants, calcium, protein uye omega 3 fatty acids emuti mavambo. Kunyangwe akanakisa ndeake kuguta chinokwana, izvo zvinoita kuti tinzwe kuzara kwenguva yakareba uye kunonoka kuwedzera kweshuga yeropa.
Mbeu idzi dzinoonekwa se "superfood". Ini pachangu, handifarire chirevo ichi nekuti chinotsausa uye tinofunga zvisirizvo kuti kana tikadya ivo chete, muviri wedu unenge wakapihwa chikafu. Asi isu hatigone kutadza kutaura kuti izvi zvekudya zvine huwandu hwakakura hwezvakavaka muviri kupfuura zvimwe zvekudya zvakajairika, zvinosanganisira mavitamini, zvicherwa, antioxidants, uye phytonutrients. Ndicho chikonzero nei zvichikurudzirwa kwazvo kuti uzviise mukudya kwedu. Saka ndinokukurudzira kuti ugadzirire mabhureki nyore uye mafaro kufanana nhasi ... unotsunga here?
Chia, mango uye coconut pudding
Mango Kokonati Chia Pudding iri nyore kwazvo kugadzira uye izere nemavitamini uye zvinovaka muviri kutanga zuva rako chairo.
- Mayra Fernandez Joglar
- Imba yekicheni: tradicional
- Recipe mhando: desayuno
- Kushumira: 2
- Nguva yakazara:
Zvimwe
- 1 girazi remukaka wekokonati
- 3 emazinga epuniki chia mbeu
- 1/2 mubato
- coconut yakakanyiwa
Kugadzirira
Tisati tatanga, tinozunungusa zvidhinha kana chigaba chemukaka wekokonati zvakanaka. Tinoda kirimu kana chikamu chakasimba kuti tisanganise kuita mukaka uzere nekunaka.
Tinoisa maspuniji matatu embeu dzechia mukapu kana zviri nani mugirazi kuitira kuti mhodzi dzionekwe zvakanaka. Izadze nemukaka wekokonati, simbisa uye uite kuti igare kwemaawa mana, kunyange zvazvo iyo yakakodzera ndeyokuisiya usiku hwose.
Mangwana acho tinogeza nekusvuura mango. Tinoicheka kuita zvidimbu zviduku uye tinoshongedza pudding yedu. Isu tinopedzisira tichisasa grated coconut kana coconut flakes.
