Ihe ị ga -eri tupu ụbọchị

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Tupu ụbọchị nri abalị rie 1 iko yogọt Gris dị ala nke agwakọtara na 1∕2 iko mkpụrụ osisi strawberry, 1∕3 iko granola, na walnuts tablespoons abụọ.

Gịnị kpatara yogọt?

Ike na nri a juru na protein ka ị banye na obere uwe ojii ahụ. "Plain yogọt si probiotics na-enyere mgbari mgbaze, nke na-ebelata afọ ntachi," Koff na-ekwu. Ihe ọzọ bụ na yogọt na-ebelatakwa nje bacteria na-akpata isi n'ọnụ gị, nke mere na ị gaghị echegbu onwe gị maka isi ísì.

Kedu ihe kpatara strawberries?

"Ha nwere nnukwu mmiri dị n'ime ya, nke na-agbapụta mmiri ma nwee ike ime ka akpụkpọ ahụ gị na-egbuke egbuke," ka Marjorie Nolan, R.D., onye na-ahụ maka nri na New York City na-ekwu. Ọzọkwa, vitamin C nke mkpụrụ osisi ahụ nwere ike inyere gị aka ịnọ jụụ ma ọ bụrụ na ụjọ na -atụ gị.

Kedu ihe kpatara granola na walnuts?

Ewezuga ịgbakwunye ntakịrị crunch, fesaa nke granola na walnuts nwere ike nyere aka mee ka mmụọ gị dị elu ogologo abalị niile. Nke ahụ bụ n'ihi na carbohydrates dị na ụyọkọ oat ndị ahụ na-abawanye ọkwa nke serotonin, kemịkalụ ụbụrụ na-enwe mmetụta dị mma, ebe walnuts 'omega-3s nwere ike igbochi blues.

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