පුරාණ පෝෂණ බ්ලොග් සටහන්

A glass jar of overnight-soaked chia seeds in coconut milk topped with mango and coconut flakes, beside dry chia seeds and wooden spoons on a dark wood counter
breakfast

The Overnight Chia Soak: Why the Two Hour Wait Matters

Chia seeds absorb roughly 12 times their weight in liquid and finish swelling in about two hours. Here is the overnight soak, and why dry chia is unsafe.

2026 සැප් 9
chia seedsA tall glass of water with soaked chia seeds beside a clay bowl of dry chia, a wooden spoon and a lime wedge on a sunlit wooden counter

The 5-Minute Morning Water Ritual for Humid Sri Lankan Days

Humid nights drain fluid before you wake. This five-minute morning ritual puts 300 ml back first, then adds soaked chia, 9.6 g of fibre per 28 g serve.

2026 අගෝ 18
fibreGlass jars of cooked red rice, lentils, chopped greens and seeds beside a bowl of sunflower seeds on a sunlit wooden kitchen counter

The 30-Minute Sunday Kitchen Reset for an Easier Week

Diets in the US average 58 percent of recommended fibre per 1,000 calories. This six-step, 30-minute Sunday kitchen reset makes the higher-fibre plate the easy one.

2026 අගෝ 15
breakfastA morning breakfast plate on a wooden table: a bowl of rice congee topped with soaked chia seeds, sliced papaya with lime, grated ginger in a small clay dish, and a glass of water

A Gentler Morning Plate: Breakfast That Suits Your Gut

About 94 percent of adults fall short on daily fibre. A gentler morning plate of warm congee, soaked chia, ripe papaya and fresh ginger takes ten minutes.

2026 අගෝ 14