Ndinali ku phwando masabata angapo apitawo ndipo buffet inali ndi bolodi lalikulu la tchizi ndi zipatso ndi zophika, jams, uchi, ndi zina zotero. Zinaphatikizapo nkhuyu zouma zomwe zinabweretsanso kukumbukira chifukwa amayi anga ankakonda nkhuyu zouma ndikuzisunga nthawi zonse m'nyumba kuti amwetulire. Ndikuganiza kuti ana ambiri amakondana ndi mavitamini enaake omwe tonse tinakulira nawo, koma okha, iwo ndi gawo langa labwino. Koma powona iwo anandikumbutsanso kuti nyengo yaying'ono koma yokongola yamkuyu yayamba. Tili nawo nthawi yochepa chabe yomwe ndikuyesera kuti ndiwonetsetse kuti ndimasangalala nawo.
Monga chokoma monga nkhuyu zouma ziri, iwo sali ochuluka kuti aziwoneka. Koma ndikuganiza nkhuyu zabwino ndizo zipatso zabwino kwambiri. Ndipo iwo amachokera ku Middle East kotero, iwo amapezeka kwambiri mu zakudya. Ambiri mwa omwe ndimathamangira muno mwina ochokera ku California ngakhale tsopano akukula m'madera ambiri padziko lapansi. Nyengo yamtengo wapatali ya nkhuyu zatsopano kumapeto kwa chilimwe kumayambiriro koyamba koma nthawi zambiri zimakhala zochepa kumayambiriro kwa chilimwe.
Kotero, ndi nkhuyu zatsopano m'malingaliro anga, ndinapita kukafufuza pa sitolo yanga yapamwamba chifukwa iwo amakonda kunyamula zipatso zosiyanasiyana ndi ndiwo zamasamba ndipo ndikupeza nkhuyu zoyambirira kumeneko. Zowonadi, izi zokongola zofiira zonyezimira zinali zitangofika kumene ndipo zinali zitasungidwa mu dipatimenti yosungirako zokolola. Ndinagwira chidebe chomwe chinali chofewa ndi kucha koma osati mushy. Nyengo yakhala ikuwopseza kwambiri masabata angapo apitawo omwe samachita chipatso chosakhwima chilichonse chabwino. Koma nkhuyu izi zinali zolondola ndithu. Zingamveke ngati ndizolakwa kuti muponyedwe nkhuyu zabwino zokometsera mu blender kwa smoothie koma kukoma kwawo kumapangitsa kukhala koyenera. Kuwonjezera pamenepo, amangotenga ochepa okha kuti apange smoothie kotero ena onse anali anga kuti ndizisangalala ndi tchizi ndi bulu.
Chimene Mufuna
- 1/2 nthochi (yakucha)
- 4 nkhuyu (mwatsopano, sliced pakati)
- 7 mpaka 8 oz Greek yogurt (chotengera chimodzi, ndimagwiritsa ntchito 2% mafuta)
- 1 Usuyi wa supuni
- Sakani mchere
- 1/4 mpaka 1/2 mkaka mkaka (malingana ndi kugwirizana kwanu)
Momwe Mungapangire Izo
Dulani nsonga za mkuyuyo, pagawani ndi kuwonjezera pa pulojekiti kapena pulogalamu yaying'ono yokhala ndi nthochi, chigriki cha Chigriki, uchi, mchere komanso 1/4 chikho cha mkaka. Puree mpaka yosalala ndikupitiriza kuwonjezera mkaka ngati mukufuna kukhala wochepa kwambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 618 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 24 mg |
| Sodium | 438 mg |
| Zakudya | 120 g |
| Matenda a Zakudya | 14 g |
| Mapuloteni | 24 g |