Ingredients
- Greek yogurt 2% 180–200 g
- orange 150 g
- Chia 10 g
Instructions
- Place the Greek yogurt in a bowl.
- Add the chia seeds and mix well. Ideally, let them sit for 10 minutes to absorb moisture and activate the mucilaginous gel.
- Peel the orange and cut the segments into small pieces. Keep some of the juice that releases on the cutting board to add to the yogurt.
- Incorporate the orange pieces into the yogurt mixture and serve.
Choosing 2% Greek yogurt provides superior protein density compared to regular yogurt, providing essential amino acids necessary for tissue repair. Orange brings not only Vitamin C but also hesperidin, a flavonoid studied for its vasoprotective and anti-inflammatory effects. The synergy between the citric acidity of orange and calcium from yogurt optimizes the latter's absorption at the intestinal level. Chia seeds act as a crucial glycemic regulator; the fiber matrix from chia slows the breakdown of carbohydrates from fruits, preventing sudden insulin spikes and providing a prolonged feeling of satiety, ideal for weight management.
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