Raadinta makhaayadda khudradda cagaaran ee saliidda ah Waxaad ka heshay! Cuntadani waa mid fudud oo lagu qanci karo oo la cuni karo oo la cuni karo oo la cuno, sida karootada, karootada, kaabajka iyo yaanyada qasacadaysan, iyo dhadhan badan oo basal ah, toon, dhir cusub ama dhadhan talyaani ah iyo dhadhanka cagaarka ee caleemaha.
Qodobka qallalan ee qashinka ah ee shaciirku waa diirimaad iyo raaxo-beeleed khudradda cagaaran ah iyo khudaarta cagaaran. In kasta oo roodhida ku talineysaa in aad kari waydo maraq burqan muddo 30 daqiiqo ah, runtii way ka fiican tahay haddii aad haysatid waqtigii aad u karisid in la kariyo xitaa wakhti dheer, maaddaama dhadhanka ay wakhti qaataan. Khudradda cawska ah ee dhirta iyo khudradda ayaa ku yar dufanka, khudradda iyo vegan.
Haddii aad jeceshahay inaad wax cunto karisid, waxaad u maleyn kartaa in aad isku daydo in aad isku daydo dhowr waxyaalood oo ka mid ah cuntooyinka cunta khudradda iyo hilibka doofaarka ee aadka u jecel, ama, laan soo saar oo tijaabi qaar ka mid ah hadhuudhka cusub iyo midhaha hore , sida teff ama kaniwa . Ama, halkan waa cuntooyinka maraq badan oo khudradda ah si ay isku dayaan.
Waxa aad u Baahantahay
- 2 tbsp. saliida saytuunka
- 1 basal dhexdhexaad ah, la jarjaray
- 2 xabo oo toon ah
- 8-9 koob oo biyo ama
- maraq khudradeed
- 3/4 koob oo ah shaciir, oo aan qandho lahayn
- 2 karootada, la jarjaray
- 1 1/2 koob oo kaabaj ah, jarjaran
- 1 jucchini, jarjaran
- 1 24-oz. laga yaabaa in la jarjarey ama la yiraahdo yaanyada
- 2 baayac
- 1/4 koob oo dhir cusub ah AMA 1 tsp talyaaniga
- Salt iyo basbaas ay u dhadhamiyaan (milixda badda ama cusbo kosher ah had iyo jeer waa ugu fiican)
Sida loo sameeyo
- Marka hore, maraq ballaaran ama dheji diyaarsan, toonta toonta la kariyey iyo basasha la kariyey ee saliidda sayniska 4 ilaa 5 daqiiqo, illaa inta keliya oo jilicsan.
- Si taxadar leh ku darso maraq khudradda ama biyaha oo ay weheliyaan shaciir, karootiga la jarjaray, kaabajka la jarjaray, zucchini, yaanyada la jajabiyey, iyo caleemo qashinka ah oo keena si tartiib ah u kiciya kuleyl dhexdhexaad ah.
- Marka xigta, ku dar dhir cusub ama xilliga Talyaaniga, iyo xoogaa cusbo iyo basbaas. Iska yaree kulaylka ilaa dhexdhexaad, oo ku dabool maraqa ama dheriga kaydka.
- U ogolow isku darka si aad u karsatid ilaa ay shaciirku jilicsan yihiin, qiyaastii 30 daqiiqo, iyo doorbidid dheerad ah haddii aad haysatid, kareyso marmar. Dhadhami, oo adoo hagaajiya xilliyada si ay u dhadhamaan sida loo doonayo.
- Xasuuso inaad ka saarto caleemaha ka hor intaadan u adeegin.
- Haddii aadan cunin vegan, waxaa laga yaabaa inaad rabto inaad maraqkan maraq burka ah ku darsato waxoogaa jiis ah oo jajab leh oo jiis ah markaad u adeegeyso. Ama, haddii aad cunayso vegan, isku day dufanka miraayada ah ee khamiirka nafaqada sare.
Ogsoonow in qariidadani ay ka dhigeyso qadar badan, qiyaastii 6-8, sidaa daraadeed u qorshee inaad haysato waxoogaa haraaga ah.
Sidan oo kale sida khudradda khudradda cunnada ah iyo digirta khudaarta cagaaran? Halkan waxaa ah cuntooyin badan oo caafimaad leh oo isku daya in la isku dayo , iyo halkan cuntooyinka cunnada khudradda ah ee khudradda ah
Sida maraqa aan hilib lahayn? Halkan waxaa ah fikrado dhadhan oo khudradeed iyo vegan ah si aad u tijaabiso:
- 10 siyaabood oo loo sameeyo maraq khudradeed
- Cunnooyinka dhirta ee ugu caansan ee loo aqriyo
- 7 siyaabood oo loo sameeyo maraq tufaaxa
- 10 borogaraam sare ah oo ah borotiinka dufanka badan ee dufanka badan leh
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 184 |
Total Fat | 5 g |
Fatuurad la ruxay | 1 g |
Fat | 3 g |
Kolestarool | 0 mg |
Sodium | 883 mg |
Carbohydrateska | 30 g |
Fiber diirran | 7 g |
Protein | 8 g |