Tani waxay si dhakhso ah oo kuleylaya qashinka maraq-tufan ee loo isticmaalo, waxay u isticmaashaa dhogorta basasha la kariyay iyo karootoorka la kariyey si ay u sameeyaan maraq shiilan oo khudradda cagaaran iyo caano. Waa bilow fiican oo cunto fudud ah, ama u adeegso rooti qallafsan (iyo saladh, haddii aad aad u jilicsan tahay) casho khafiif ah.
Fadlan xusuuso caano badan oo aad ku dari karto: Isticmaal yaraan maraq sii badan, marar badan oo maraq khafiif ah. Ma rabtaa inaad ku dhufato darajo? Isticmaal maraq guri . Ma raadineysaa wax yar oo caafimaad-miyir-darro ah ama waxoogaa ka sii daran? Waxaa laga yaabaa inaad jeceshahay Cuntadan Cuntada leh ee Khudradda Cauliflower . Ma raadinaysaa laakiin waxaad ka iibsan lahayd? Isku day inaad guntay kalluunka dhirta .
Waxa aad u Baahantahay
- 1 qaado qaado subagga, oo lagu daro 2 qaado oo loogu talagalay qurxinta
- 1 basal, qiyaas ahaan la jarjarey
- 1/2 qaado shukumaan milix leh, oo dheeraad ah oo la dhadhamiyo
- 2 xabo oo toon ah, la jarjarey
- 1 madaxa tuunbada, jarjar
- 2 koob
- maraq digaag ama
- maraq khudradeed
- 1/4 shaaha oo ah basbaaska digriiga ah, oo lagu daro dhadheer
- 1/8 qaado shiidan oo dufan leh, oo lagu daray dheecaan badan
- 1 ilaa 2 koob oo dufan yar ama caano dhan
- 2 qaado qaado dhir jar jartey, doorasho
Sida loo sameeyo
- Dheriga weyn ee kuleylka dhexdhexaadka ah, dhalaali 1 qaado oo sabdo ah. Ku dar basasha iyo milixda. Karso, kareyso marmarka qaarkood iyo hagaajinta kuleylka si ay basasha u kariyaan laakiin aysan kudoonayn, ilaa basasha eeg istaarijka iyo jimicsi, qiyaastii 5 daqiiqo. Ku dar toonta iyo kariyo ilaa kareysa, illaa 1 daqiiqo.
- Ku dar tufaaxa, isku walaaq si aad isugu darsato, dabool oo u kariso 3 daqiiqo. Ku dar maraq, ku karkarin, yareyso kuleylka si joogta ah loo dhigo, iyo kariyo maraq ilaa uu tufaaxu qaniinyo qaniinyo, ilaa 10 daqiiqo.
- Mashiinka maraq la qalajiyo gacmeed. Ama, qaybaha kala duwan ee ku jira sheyga ama mashiinka cuntada ilaa inta suunka ah (ku rid shukumaan kijinka ah shay-bixiyaha si aad uga hortagto gubasho yaryar haddii aadan rabin inaad sugto maraqa qabowga).
- Iska ilaali basbaaska iyo xawaashka. (Fiiro gaar ah: waqtigaan maro maraq waa la qaboojin karaa, daboolayaa, oo la qaboojiyey ilaa 4 bilood.)
- Ku dar caanaha diirran kuleylka kuleylka dhexdhexaadka ah illaa uu maraqku kulul yahay. Dhadhami oo ku dar milix, basbaas, iyo / ama dhuubasho dheeri ah, haddii aad jeceshahay.
- Dhanka kale, haddii aad rabto inaad ku darto dhir-caleen-dhir, dhoobo 2 qaado oo sabdo ah iyo walaaq dhir.
U gee maraq kulul, oo leh dhir diiran oo sabdo ah, haddii aad jeceshahay.
Wixii fikrado badan oo dhadhan fiican leh, ka hubso kuwan qaboojiyeyaasha Chill-Canning Fall iyo Kuleyada Warming Winter.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 236 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 6 g |
| Fat | 3 g |
| Kolestarool | 24 mg |
| Sodium | 762 mg |
| Carbohydrateska | 30 g |
| Fiber diirran | 6 g |
| Protein | 11 g |