Zakudya 25 Zathanzi Zapakati pa Usiku Zodyera Madzulo, Malinga ndi Nutritionist

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Nditumizireni Imelo Onetsani Patsamba

Ngakhale titayesetsa kwambiri kuti tigone bwino usiku (werengani: kugunda udzu nthawi ya 10 koloko madzulo, kusiya Instagram ndikusunga foni yathu. kutali kuchokera patebulo lapafupi ndi bedi lathu), pali chinthu chimodzi chofunikira kwambiri chomwe nthawi zambiri chimatipangitsa kugwedezeka ndi kutembenuka usiku: Tili ndi njala. Choncho, m'malo mongodzisiya tokha kuukira khitchini kwa chirichonse zotsalira titha kuzipeza ndi kuzidya ndi kuwala kwa firiji (tikukuwonani, mapiko a nkhuku ya Buffalo), tinasambira mozama ndikufunsira akatswiri. Nawa 25 abwino kwambiri wathanzi pakati pausiku zokhwasula-khwasula zomwe, moona mtima, timadya nthawi iliyonse ya tsiku.

Zogwirizana: Mafunso: Tiuzeni Za Inuyo ndipo Tikuwuzani Zomwe Muyenera Kupanga Pakati pa Usiku Uno

1. Hummus ndi Whole Grain Crackers kapena Veggies

Ife ankadziwa panali chifukwa chomwe timakonda nandolo . Iwo ali odzaza ndi mapuloteni - magalamu atatu pa supuni ziwiri zilizonse, akutero Dr. Daryl Gioffre, katswiri wa kadyedwe kamene kali ku New York City komanso wolemba mabuku. Chotsani Asidi Anu . Nkhuku zimakhala ndi lysine wambiri, ndipo tahini ndi gwero lolemera la amino acid methionine. Payokha, [napiye ndi tahini] ndi mapuloteni osakwanira, koma mukawaphatikiza kuti apange hummus, amapanga mapuloteni athunthu. Chifukwa chiyani mapuloteni athunthu ndi ofunika kwambiri, mukufunsa? Kwenikweni, amakusungani odzaza, zomwe zikutanthauza kuti musadzagwedezenso ndi kutembenuka ndi m'mimba. Pachakudya cham'mawa kwambiri, mutha kugwiritsa ntchito hummus ngati kuviika kwamasamba osaphika kapena mkate wa Ezekiel, akutero Gioffre. Osadandaula ngati titero.

Yesani: Mbatata Hummus Wokoma

Gulani: Vegicopia Creamy Original Hummus

2. Ululu

Mwinamwake mumayanjana oatmeal ndi nthawi ya m'mawa, koma ili ndi ubwino wambiri usiku, nawonso. Poyamba, oats ndi carb yovuta yomwe imasweka pang'onopang'ono, ndikuwongolera kuchuluka kwa shuga m'magazi komwe kumatha kusokoneza kugona kwanu. Ndipo ngati mupeza mbale yotentha ya oatmeal momasuka komanso yotonthoza, simuli nokha. Malinga ndi a Maphunziro a Yunivesite ya Columbia , ma carbs amagwiradi ntchito ndi ubongo wanu kutulutsa neurotransmitter serotonin , zomwe zimakupangitsani kukhala bata ndipo zimathandiza thupi lanu kupanga melatonin kuti mugone usiku wopumula.

Yesani: Chamomile ndi Maple Porridge

Gulani: Njira Yachilengedwe Organic Oatmeal

3. Chikokoni

Mukuyesera kuthetsa chilakolako, osati kudziyika nokha mu chakudya chokwanira. Ndiko kumene Mbuliwuli zimabwera mumasewera. Zakudya zopatsa thanzi, zamchere zimakhala zopepuka mwachilengedwe (zikhopu zitatu zokhala ndi mawotchi pafupifupi 100 zopatsa mphamvu), kotero mutha kugona popanda kulemedwa musanagone. O, palinso chinthu chovuta kwambiri cha carb-chakudya chanthawi zonse chogona chimamatira kunthiti zanu motalika kuposa keke kapena mbale ya ayisikilimu ... Ngati mukufuna kukhala kwenikweni wathanzi, mutha kuyikapo ndalama zopangira mpweya, zomwe zimatulutsa chimanga ndi—mumaganizira—mpweya m’malo mwa mafuta kapena batala.

Yesani: Popcorn Wangwiro wa Stovetop

Gulani: Pang'ono Evil Organic Popcorn

4. Yogati Yachi Greek Yopanda Mafuta Ochepa ndi Zipatso

Tikudziwa kale kuti yogurt yachi Greek ndi gwero lalikulu la mapuloteni, koma sitinadziwe kuti zingatithandizenso kugwira ma ZZZ. Kashiamu mu yogati amathandiza ubongo wanu kugwiritsa ntchito tryptophan ndi melatonin, ndi imodzi Maphunziro a kugona a University of Pennsylvania ngakhale akusonyeza kuti kungakuthandizeni kugona nthawi yaitali. M'malo mokweza zotsekemera zotsekemera (zomwe zimatha kutaya shuga m'magazi anu), pangani mbale yanu ndi zipatso zatsopano ndi nthanga za chia. (O, ndipo ngati mumakonda kutentha pamtima ndi kusanza, zomwe zingayambitsidwe ndi zakudya zamafuta, tsatirani njira yamafuta ochepa.)

Yesani: Easy Greek Yogurt Parfaits

Gulani: Stonyfield Organic Low-Fat Plain Yogurt

5. Msuzi wa Peanut ndi Sandwichi ya Jelly

Ndani ankadziwa kuti zomwe timakonda paubwana zinalidi chakudya chapakati pausiku? Ichi ndi chifukwa chake: Malinga ndi National Sleep Foundation , peanut butter ndi gwero lachilengedwe la tryptophan (aka amino acid omwe amapangitsa kugona). Ndipo ma carbohydrate amapangitsa tryptophan kupezeka ku ubongo. Kuphatikizika kwa batala wa peanut wokhala ndi mapuloteni ambiri komanso ma carbs ovuta ndi matsenga anthawi yogona.

Yesani: Cinnamon Toast PB&J

Gulani: Ma Smucker's Uncrustable Anachepetsa Shuga

6. Mbewu za Dzungu

Ndi njira yanji yamchere, yovuta komanso yotsimikizika yoti mugone? Mbewu za dzungu , kumene. Malinga ndi American Sleep Association , anyamatawa ndi gwero labwino la mchere wopatsa kugona magnesium ndi amino acid tryptophan. Amakhalanso odzaza ndi zinc, zomwe zingathandize ubongo kusintha tryptophan kukhala serotonin. Osanenapo kuti ndizokhutiritsa zokhutiritsa komanso zokometsera zoyambira.

Yesani: Mbewu za Dzungu zokazinga

Gulani: Phunzirani Msika Wambewu Zadzungu za Organic

7. Nthochi ndi Peanut Butter

Mukukumbukira momwe mphunzitsi wanu wakusekondale adakuuzani kuti mudye nthochi kuti mupewe kapena kuchepetsa kupsinjika kwa miyendo? Izi ndichifukwa choti nthochi zili ndi potaziyamu, zomwe zimathandizira kupumula kwa minofu. Phatikizani izo ndi peanut butter pakudya kopambana pakati pausiku, popeza sizokoma komanso zodzaza ndi mafuta athanzi kuti mukhale okhutira, akutero Cleveland Clinic . Ndipo ngakhale mutha kumenya PB pa nthochi yakucha ndikuyitcha tsiku, bwanji osapanga zosakaniza ziwiri za ayisikilimu kuchokera mu combo? (Kapena yesani kulumidwa kwa nthochi za organic m'malo mwake.)

Yesani: Banana Ice Cream ya Peanut Butter

Gulani: Barnana Organic Chewy Peanut Butter Banana Amalumidwa

8. Mtedza Wochuluka

Ngati ndinu waulesi ngati ife, simukufuna kuphika zambiri ndi mbale chifukwa cha zokhwasula-khwasula. Mtedza wochepa pang'ono umagwirizana ndi ndalama zosaphika, chifukwa cha kuchuluka kwa mapuloteni komanso mafuta abwino. Gioffre akuti mtedza (makamaka organic) ndi zida zopatsa thanzi zomwe zingathandize kuwongolera kuchuluka kwa shuga m'magazi, kulimbana ndi kutupa, kuchepetsa njala, kuthandizira kuwonda ndikuchepetsa chiopsezo cha matenda amtima. Zochita zake? Maamondi aawisi, pistachios ndi macadamia. [Amakhala] ndi mafuta ambiri athanzi, amachepetsa njala, amathandizira kuti ubongo uzigwira ntchito bwino komanso amakuthandizani kuwotcha mafuta. Plus, malinga ndi National Sleep Foundation , ma amondi ndi mtedza ali makamaka ndi timadzi ta melatonin timene timathandiza kugona. Onetsetsani kuti mumamatira pang'ono osati thumba lonse-lomwe limagwira pafupifupi ma calories 200 pa kotala chikho, perekani kapena mutenge.

Yesani: Mtedza Wokazinga Wosakaniza

Gulani Izi: Maamondi Obiriwira a Organic

9. Mafuta a Amondi

Kunena za mtedza, mafuta a amondi ndi njira yofananira yogwira-ndi-kupita (er, snooze). Ndipo poganizira kuti kotala la kapu ya amondi ili ndi 24 peresenti ya magnesiamu yomwe mumalimbikitsa tsiku lililonse, Zambiri tryptophan ndi potaziyamu, ndizosaganizira za njala yausiku. Magnesium ndi mchere wabwino wopumula nawonso, kotero udzakuthandizani kuti mutsike pamene nthawi yogona ikuyandikira. Mafuta a amondi amakhalanso ndi mafuta amoyo wathanzi, mavitamini ndi mchere, zomwe zimakhala zabwino kwa inu nthawi iliyonse ya tsiku. Cedars-Sinai Medical Center . Malingana ngati batala wa amondi womwe mumasankha ndi waiwisi komanso wopanda shuga wowonjezera, uli ndi ubwino wonse wa amondi.

Yesani: Paleo Almond Butter Granola Bars

Gulani: Justin's Almond Butter

10. Sandwichi yaku Turkey

Simudzaiwala pamene Amalume anu Bill adagona pakati pa phwando lachiyamiko. Izo mwina chifukwa cha Nkhukundembo , yomwe imadziwika kuti ndi yolemera mu tryptophan yopanga serotonin, ndipo ndizo zomwe zimapangitsa kukhala chisankho chanzeru pakudya pakati pausiku. Phatikizani ndi mkate wambewu kuti mulowe muzakudya zovuta (mutha kupitanso njira ya mpunga wa jasmine kapena mbatata, akutero. Northwestern Medicine ), kapena isungeni yocheperako ndikuyika magawo ena mu letesi yokulunga m'malo mwake.

Yesani: Turkey Letesi Manga Sandwich

Gulani: 365 by Whole Foods Market Ovuni Yowotcha Turkey Magawo a Breast Deli

11. Tchizi Wopanda Mafuta Ochepa

Tchizi wa Cottage ali ndi rap yoyipa chifukwa chokhala wamba, wotopetsa wochepetsa thupi masana, koma ndimwala wobisika kwa anthu osagona (osanenapo chokoma ku jombo). Puloteni yowonda (yomwe imachokera ku casein yogayidwa pang'onopang'ono) imathandizira kulimbikitsa serotonin yomwe tatchulayi, ndipo molingana ndi kafukufuku waposachedwapa kuchokera ku yunivesite ya Cambridge, ikhoza kukuthandizani kukwaniritsa zolinga zanu zochepetsera thupi pamene mukugona pokuthandizani kuti mukhale okhutitsidwa komanso kuwonjezera ndalama zanu zogwiritsira ntchito mphamvu zopumira m'mawa wotsatira. Mukufuna kukulitsa chinthu choziziritsa? Pamwamba pa kapu ya theka yotumikira ndi raspberries pazakudya zopatsa mphamvu 100 pakati pausiku ndi kukhudza kowonjezera kwa melatonin.

Yesani: Cottage Tchizi Chakudya Cham'mawa Bowl

Gulani: Chikhalidwe Chabwino Chakudya Chakudya Chakudya Chochepa Chamafuta Ochepa Cha Cottage Cheese

12. Edamame yophika

Lowezani pa equation iyi: Mapuloteni kuphatikiza fiber ndi tulo tabwino kwambiri usiku m'moyo wanu. Edamame (aka soya mu nyemba zawo) amapita kwa iwo onse, choncho ndi chisankho chachibadwa pamene mukufuna kuluma mwamsanga. Ndipo mankhwala enaake mu soya (otchedwa soya isoflavones) apezeka kuti atha kuwonjezera nthawi yogona, malinga ndi maphunziro aku Japan awa .

Yesani: Wokazinga Edamame

Gulani: 365 by Whole Foods Market Organic Shelled Edamame

13. Mazira

Pofika pano, mutha kuganiza kuti chifukwa chiyani mazira amakhala chakudya chopatsa thanzi chapakati pausiku: Ali ndi mapuloteni ambiri komanso odzaza ndi tryptophan. The American Sleep Association akuti atha kukupangitsani kugona chifukwa chake, koma timakondanso kuti amagawika ndikuyikidwa kuti azidya mosavuta. Kuphatikiza apo, muli ndi kale mazira a jammy mu furiji yanu yopangira saladi ndi tositi, sichoncho?

Yesani: Zonse Zowonongeka Mazira

Gulani: Mazira a Organic Valley Free-Range Extra-Large Mazira

14. Tchizi ndi Crackers

Pankhani yogona, tchizi ndi chisankho chodabwitsa chodabwitsa. Ndi chifukwa chakuti ali ndi calcium yambiri, yomwe wamangidwa kugona bwino . Imadzazanso ndi mapuloteni, kuphatikiza tryptophan ndi melatonin pamlingo wabwino. Gwirizanitsani magawo angapo a tchizi ndi zofufumitsa, mkate wophuka kapena apulosi magawo a kuphatikiza komaliza kwa protein-carb.

Yesani: Ritz Crackers ndi Whipped Honey Ricotta ndi Bacon

Gulani: Gusto Calabrese Snack Pack

15. Avocado Toast

Uthenga wabwino kwa anthu azaka chikwi amene amapembedza pa guwa lansembe la avo: Dr. Gioffre amatcha chipatso (inde, ndi chipatso) batala wa Mulungu. Ndi chifukwa chakuti ali ndi mafuta abwino a thanzi, potaziyamu wochuluka kuposa nthochi ndi fiber zambiri kuti muteteze chimbudzi chanu. Mukufuna kubweretsa mmwamba? Dr. Gioffre akupangira kupanga tositi yanu ndi buledi wowuma, phwetekere, mafuta a azitona, chitowe, mchere wa m'nyanja, tsabola wakuda wophwanyidwa ndi jalapeno kuti mungowonjezera pang'ono. Gawo limodzi lapakati pausiku, gawo limodzi lazakudya zopatsa thanzi.

Yesani: Vegan Avocado Toast

Gulani: Mapeyala a Organic Hass

16. Masamba Atsopano

Simungapite molakwika ndi zamasamba zosaphika. Chinyengo ndikuwapangitsa kukhala osangalatsa mokwanira kuti inu kwenikweni kufuna kuzidya. (Msuzi wa tsabola wofiira wowotchawu adzachita zomwezo, koma mutha kutsamiranso chovala chilichonse chomwe mwasunga mu furiji.) Chenjezo lokhalo? Pewani zamasamba zomwe zimakhala ndi ulusi wambiri (monga kaloti ndi beets) kuti mupewe kutupa komanso kutulutsa mpweya musanagone, akutero. Mayankho a Thanzi la Tulo. Zamasamba za Cruciferous , monga broccoli ndi kolifulawa, amapewanso bwino kwambiri usiku chifukwa ali ndi ulusi wambiri wosasungunuka. M'malo mwake, gulani letesi, kale, tomato ngakhale zipatso monga kiwi ndi yamatcheri.

Yesani: Spring Crudités ndi Romesco Sauce

Gulani: Earthbound Farm Organic Vegetable Tray yokhala ndi Ranch Dip

17. Guacamole

Ngati chotupitsa cha avocado chili pamndandanda wazokhwasula-khwasula, ndiye momwemonso guacamole . Monga momwe Dr. Gioffre ananenera pamwambapa, mafuta athanzi a mapeyala adzakuthandizani kukhala okhuta ndipo potaziyamu yomwe ili nayo ingakuthandizeni kugona bwino. Zowonjezera mu guac zitha kukulitsa kugona kwanu: Tomato ali odzaza ndi lycopene, yomwe imathandiza mu mtima ndi mafupa athanzi, komanso potaziyamu yopangitsa kugona, pomwe tryptophan yolemera. anyezi zimathandizira kuchepetsa kupsinjika kwanu ndikukuthandizani kuti mupumule. (Ingoyang'anani pa madzi a mandimu ngati muli ndi acid reflux kapena indigestion.) Kuti mukhale ndi kupotoza kwatsopano kosangalatsa, yesani avocado hummus iyi yomwe imakhala ndi zakudya ziwiri zomwe zimalimbikitsidwa ndi akatswiri a zakudya mu phukusi limodzi lokoma. Ivini tchipisi ta pita, phwetekere wa chitumbuwa kapena ma crackers, kapena zemberani spoonful ndikuyitcha kuti usiku.

Yesani: Zokometsera Avocado Hummus

Gulani: 365 Whole Foods Market Traditional Guacamole

18. Wosalala

Chifukwa chiyani m'mawa uyenera kukhala ndi zosangalatsa zonse? Ma Smoothies amathanso kudyedwa usiku, ndipo amakhala athanzi ngati chilichonse chomwe mumayika. Kuphatikiza zakudya zambiri zopatsa kugona ngati madzi a chitumbuwa, pistachios kapena mapeyala angakuthandizeni kuti mukhale omasuka kwambiri. Ngati mugwiritsa ntchito kefir kapena yogati mu smoothie, ndiye ma probiotics Katswiri wazakudya Frances Largeman-Roth, RDN, akutero katswiri wazakudya. Onjezani hemp yokhala ndi magnesiamu kapena mbewu za chia kuti muthandizire kugona kwambiri. Mbeu za avocado ndi chia zomwe zili mu smoothie wobiriwira zimakupangitsani kumva kuti ndinu okhuta, pomwe nthochi ndi apulosi a Granny Smith amazipangitsa kuti zikhale zokoma kuti zikhutitse chikhumbo chanu chausiku.

Yesani: Green Smoothie yokhala ndi Avocado ndi Apple

Gulani: Kukolola Tsiku ndi Tsiku

19. Chips Zamasamba

Kryptonite yathu: tchipisi ta mbatata. Titha kudya mamiliyoni ambiri osaphethira, koma kugona posakhalitsa mchere ndi mafutawo zimatipangitsa kumva kutupa komanso kuthira mafuta. Mwamwayi, njira zina za zukinizi zimakhala zokometsera komanso zokoma-kupatula zokazinga. Koma palinso mitundu ina yambiri ya vitamini yomwe mungadye nayonso, monga tchipisi ta mpiru, tchipisi ta karoti ndi tchipisi ta mbatata. Malingana ngati aphikidwa m'malo mokazinga (kapena okazinga popanda mafuta), ndi njira yolimba, akuti. Mlangizi wa Tulo .

Yesani: Easy Zukini Chips

Gulani: Brad's Raw Organic Sweet Potato Chips

20. Mbatata Fries Wokoma

Sitinakumanepo ndi nyama yokazinga ya ku France yomwe sitinkakonda, koma popeza izi zophikidwa m'malo mwa zokazinga, zimakhala ndi mafuta ochepa kwambiri - ndipo zimakhala zosavuta kukonzekera. Amapangidwanso ndi mbatata , yomwe ili ndi matani a mavitamini ndi mchere, kuphatikizapo mapuloteni pang'ono kuti muzitha kugona musanagone. Koma chofunika kwambiri n’chakuti amasangalala ndi kumasuka potaziyamu, magnesium ndi calcium (makamaka mutasiya khungu lawo). Zawo zakudya zama carb zidzapangitsa kuti kukhale kosavuta kuti ubongo wanu utenge tryptophan, yomwe imasinthidwa kukhala niacin yotulutsa serotonin.

Yesani: Zowotcha Mbatata Fries

Gulani: 365 by Whole Foods Market Crinkle-Cut Sweet Potato Fries

21. Ng'ombe ya Ng'ombe

Mapuloteni ndi njira yopitira mukamamva chikhumbo chausiku chikubwera, bola ngati simukudya kwambiri. Kudya gawo lalikulu musanagone kungapangitse thupi lanu kuti ligayike bwino, kuphatikizapo mapuloteni ochuluka musanagone kungakupatseni kwambiri. mphamvu asanamenye udzu. Koma ngati mukufuna chinachake chokoma komanso chodzaza, ndi bwino kukhala ndi chidutswa chaching'ono kapena ziwiri (makamaka ngati mukudya monga keto kapena Paleo). Pangani zanu m'malo motsamira pazakudya zogulidwa ndi sitolo. Jerky ndi gwero lalikulu la mapuloteni ndi chitsulo; dziwani kuti imatha kukhalanso ndi sodium yambiri, chifukwa imachiritsidwa mumchere. Chifukwa chake, simuyenera kutero 24/7, makamaka ngati muli ndi kuthamanga kwa magazi.

Yesani: Ng'ombe ya Jerky

Gulani: 365 by Whole Foods Market Yachepetsa Sodium Grass-Fed Beef Jerky

22 Nandolo Wokazinga

Mumakonda hummus - bwanji osakondwerera timiyala tating'ono ting'onoting'ono tating'ono ting'onoting'ono tating'ono ting'onoting'ono tomwe timawoneka bwino kwambiri? Nkhuku zimakhala ndi mapuloteni, fiber, mavitamini ndi mchere, zomwe zimawapangitsa kukhala abwino kwambiri. Koma amakhalanso ndi matani a tryptophan opangitsa kugona, ma carbs ovuta komanso folate , zomwe zingakuthandizeni kuwongolera kagonedwe kanu. Zovuta ndizakuti mwawonapo nandolo zowoneka bwino m'sitolo pofika pano, koma kupanga zanu ndizosavuta monga zokometsera momwe mukufunira ndikuziphika mpaka zitawuma komanso zowuma.

Yesani: Nkhuku Wokazinga wa Cinnamon-Sugar

Gulani: Saffron Road Organic Sea Salt Crunchy Chickpea Snack

23. Mkaka ndi Mkaka

Monga oatmeal, chimanga Ndibwino kwa inu usiku monga momwe zimakhalira m'mawa. Popeza ambiri chimanga chimanga chimanga muli ma carbs otsika kwambiri a glycemic , akhoza kuchepetsa nthawi yomwe imakutengerani kuti mugone. Ngakhalenso bwino, mkaka ndi gwero lalikulu la calcium, mchere womwe ndi wofunika kwambiri popanga melatonin. Sankhani china chake chokhala ndi shuga wocheperako ndikugwiritsa ntchito mkaka wopanda mafuta ochepa kuti muchepetse zopatsa mphamvu komanso kuti chakudyacho chisagayike.

Yesani: Paleo Cinnamon Toast Crunch

Gulani: Atatu Amafuna Unsweetened Mapuloteni Cereal

24. Mpunga Woyera

Mlozera woyera wa glycemic wa mpunga woyera umatanthauza kuti upatsa shuga m'magazi ndi insulin mphamvu yachilengedwe, motero zimathandiza tryptophan kugonetsa ubongo wanu, akutero. American Sleep Association . Osanenanso kuti mpunga uli ndi magnesium yambiri, yomwe imathandizanso kugona, komanso imagayidwa mosavuta, malinga ndi akatswiri azakudya. Samina Qureshi , RD. Mukufuna kuzipangitsa kukhala zokhutiritsa komanso zotsitsimula? Iphatikizeni ndi msuzi wa tiyi wobiriwira komanso nsomba, ngati mukumva njala yambiri— nsomba zamafuta kuchuluka kwa vitamini D kungathandizenso kukonza kugona kwanu.

Yesani: Salmon ya Antoni Porowski ndi Sipinachi Rice Bowl yokhala ndi Green Tea Broth

Gulani: 365 by Whole Foods Market White Thai Jasmine Rice

25. Sorbet

Kwa mausiku amenewo pamene mtima wanu umalira 'ayisikilimu,' koma ubongo wanu umati 'tikhoza kuchita bwino kuposa izo.' Nayi nsomba: Sorbet imakhala ndi mafuta ochepa kuposa ayisikilimu amkaka, koma imakhala ndi shuga wambiri. Kupeza wopanda shuga-kapena kupitilira apo, kudzipangira nokha-ndikofunikira kuti muwonetsetse kuti simukuthamanga shuga musanagunde pilo. (M'malo mwake, a Maphunziro a 2014 anapeza kuti kudya zakudya zokhala ndi shuga wambiri kumayendera limodzi ndi kusagona mokwanira.) Ndizosavuta monga kusakaniza zipatso zowuma ndi kuwaza kwa mkaka. ( Yogurt wozizira ndi njira ina ya ayisikilimu yolimba.) Sankhani kukoma kulikonse komwe mungafune, koma sitikukonda pa mavwende owumitsidwa kawiri omwe sakufuna kuwonjezera shuga. Mudzakhala ndi nthawi yosavuta kugaya ngati ilibe mkaka komanso pafupi ndi zipatso zoyera momwe mungathere.

Yesani: Chimodzi-Zopangira Watermelon Sorbet

Gulani: Talenti Roman Raspberry Dairy-Free Sorbet

Zogwirizana: Mbewu 30 Zathanzi Kwambiri Zomwe Mungagule Kugolosale

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Nditumizireni Imelo Onetsani Patsamba