Cuntadani waa mid aad u fiican, oo leh dhadhan, oo qof walba ka dhigi doono inuu cuno beecaarkiisa. Wanaagsan inaad u adeegto sida saxan dhinaca khudradda ah ama ku dar tofu ama doorashada digaaga, hilibka doofaarka, ama badeecada badda si aad u karisid digsi isku dhafan. Iyada oo dhadhan toon ah oo qajaar ah, Maraqa-karootada walaaq ah waa sahlan tahay in la sameeyo, oo la shiilayo choy bok waxay qaadataa dhowr daqiiqo oo kaliya. Suugo isku-walaaq ah waxay si fiican u socotaa khudaarta kale; iskuday broccoli ama khudrado shiinees ah sida cunug yar oo yaryar ah, yu choy, gailan ( brokoli ), ama kaabaj. Si sahlan oo dhakhso ah u samee, buuggan xayawaanka shimbirta ah ayaa si dhakhso ah u noqon doona mid ka mid ah kuwa ugu caansan ee khudraddaada!
Waxa aad u Baahantahay
- 4 illaa 5 "madax" "cuncun cunug yar" (AMA 2 madax oo waaweyn oo chok ah)
- 1 tbsp. saliida qumbaha ama saliidda kale ee khudradda
- Maraqa-Fry Kaluunka:
- 3 illaa 4 xabo, qasacadeysan
- 2 tbsp. Suugo-macaan (Jasiiradaha / Vegans: Suugo ama khudradda dufan ahaan loo cuno khudradda ama khudradda-diiray-shiil)
- 2 tbsp. maraqa soy
- 2 tbsp. kalluunka kalluunka (Xoolaha / vegans: bedel 2 tbsp.
- Boorsada dahabka ah ee dahabka ah ee Thailand ama 1.5 tbsp. maraqa soy)
- 2 tbsp. Suugo Caano ah
- 2 tbsp. sonkorta bunni
Sida loo sameeyo
- Iska jar qaybta hoose ee madaxa si aad uhesho chok chok ah caleemaha shaqsi. Haddii qaybaha cad ee caleemahaasi ay aad u ballaadhan yihiin ama weyn yihiin, waxaad u kala jajabin kartaa kala badh, ama saddexaad.
- Ku dar qasacda kareemka qasacadaysan isku darka ah ee ku jirta baaquli ama koob. Si fiican u daadi sonkorta.
- Iska ilaali maqaarka saliidda leh ama weyn ee weyn ee kuleylka leh heer dhexdhexaad ah ilaa kuleylka sare. Ku dar saliida iyo hareeraha hareeraha.
- Ku dar choj bok iyo 2-3 Tbsp. Maraqa-kareemka shiilan. Walxaha 1-2 daqiiqo, ama ilaa dabka / wok uu bilaabo inuu noqdo mid qalalan. Ku darso suugo waqti yar mar walbana sii wad waliba ilaa uu shaaha bok ku yara cagaaran yahay, caleemaha caduna waa la jilicsan yahay laakiin weli waa gariir.
- Cunto-baaris. Ku dar sonkor badan haddii aad u dhadhan tahay dhadhankaaga, ama cabitaan dheeri ah oo dheecaan leh haddii aad u cusbo. Biyaha qallalan ee cusub ama qallalan qallalan ayaa lagu dari karaa haddii aad doorbidayso isbaareysi.
- Si aad u adeegto, kor u qaado chokiska shidaalka ah oo ku rid xayirada adeega ama baaqulada adeegga, ka dibna ku shub suugada (laga bilaabo hoose ee wok ama god). Isla markiiba u adeegso bariis badan oo Thai ah . XADGUDUB
Haddii aad leedahay Suugo Dheeraad ah: Ku kaydi weel dabool ama weel ku jira qaboojiyaha ilaa 1 bilood. Suugaankani wuxuu aad u fiican yahay noocyo badan oo kala duwan oo khudaar la dubay, iyo sidoo kale digaag, tofu ama gluten , hilibka doofaarka, iyo cuntada badda. Ku raaxeyso!
Bok Choy Talo: Haddii la kariyo boor weyn oo chok ah, ka jar joornaalka cagaaran. Ku dar qaybaha cad oo cadaan ah marka hore, ka dibna ku dheji talooyinka caleen dhamaadka (kuwan waxay cuni doonaan si dhakhso ah).