Ingredients
- yogurt 2% 200 g
- mango 120 g
- Chia 10–12 g
Instructions
- Put the yogurt in a bowl and add the chia seeds. Mix well to prevent lumps from forming.
- For optimal texture, let the mixture rest for 10-15 minutes. The chia seeds will absorb moisture from the yogurt, forming a gel that provides satiety.
- Cut the mango into cubes and add it over the yogurt mixture.
- Serve immediately or refrigerate for later.
This combination leverages the mucilaginous properties of chia seeds, which, once hydrated, slow the gastric emptying rate and absorption of natural sugars from mango, ensuring a tempered glycemic response. Mango is an excellent source of mangiferin and vitamin C, compounds with high antioxidant potential that protect cells against oxidative stress. Also, yogurt provides proteins with high biological value and calcium, while the presence of soluble fiber from chia and enzymes from mango (such as amylases) optimize the digestion and nutrient absorption process throughout the morning.
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