Canugta jilicsan ayaa cufan, ufudud si wadajir ah, iyo hab aad u fiican oo loogu shaqeeyo nafaqada dheeraadka ah ee cuntada ugu muhiimsan ee maalinta. Ha sugin, miyeynu u maleyneynaa inaad sameysid quraacda? Looma baahna inaad noqoto mid caadi ah; bacamadani waa dhadhan fiican sida cunto madadaalo, casho fudud ama xitaa loo adeegay macmacaan leh taakuleeyaha saxda ah ( jalaato iyo maraq shimbiraha cidkasta?)!
Marka aad sameysid canjabe guri, dhab ahaantii laga bilaabo xoqan, waxaad la yaabi kartaa sababta aad uhor-miirtay adigoo qaadanaya qiimo qiimo leh baalal-qashin-aad bixinaysay wax badan oo loogu talagalay qof inuu isku daro burka iyo sonkorta!
Cuntadani way fududahay in la kala badiyo ama labanlaaban iyada oo quraacdaadu u baahan tahay dalab.
Waxa aad u Baahantahay
- 1 koob oo bur ah (ama 3/4 koob oo bur ah iyo 1/4 koob
- galleyda ama burka kale ee loogu talagalay soocidda iyo dhadhanka)
- 2 qaado oo sonkor ah
- 1 1/4 qaado shaah
- budada dubista
- 1/4 qaado shaah bacad ah
- 1/4 qaado oo cusbo ah
- 1 koob cad
- Yogurt (aan ahayn, dufanka yar, ama caanaha oo dhan oo dhan halkan ka shaqeeya)
- 2 ukun
- 2 qaado oo ah (subag ama saliid laga dhalaaley)
Sida loo sameeyo
- Ciriiri ama digsi weyn oo kuleyl ah oo kuleyl badan leh. Si joogta ah u leexiso si aad u hubiso in si siman u kululaato. Marka ay kulushahay, kuleylka u dhexdhexaad ilaa iyo dhexdhexaad. Sidee u kululahay? Waxaad dooneysaa in dhibic biyo ah ay soo jiidato ama qoob-ka-cayaaraan, laakiin ma kala-daadin ama qarxin (taas oo aad u kulul). Qaadashada wakhti aad ku hagaajinayso kuleylka iyo lahaansho xitaa kuleylka kuleylka ah ee kuleylka ah ee kuleylka ah waa fure u ah bacriminta si siman loo dubay iyo browned.
- Iyadoo duufaanta ama qaboojiyaha ay kor u kacayaan, ka dhig dhererka: Isku dar bur, sonkor, budada dubista, soodhaha baking, iyo cusbada baaquli dhexdhexaad ah.
- Warqad kale oo dhexdhexaad ah, wadajir u daa yoogada iyo ukunta. Ku dar isku daroogada ukunta-ukunta oo isku dar ah isku dar oo isku walaaq. Walaaq subagga dhalaalaya ama saliida.
- Nadiifi ama saliid ku buufin galka qashinka kulul ama qumbaha iyo walxaha ku dheji xitaa keega oo u diyaarso ilaa inta kabuubyada ay ku jiraan dusha keegga, illaa 2 daqiiqo. Isticmaal qalabka wax lagu dubo, iska dufo keega ilaa aad karisid ilaa inta ay ku jirto madow dahab ah, dhinaca kale 2 daqiiqo. Kaliya kari si aad u karisid boodhadh badan oo ku habboon duufaankaaga ama digsiga adiga oo aan taaban; haddii aad u baahato ka shaqee kooxo kala duwan.
- Ku wareeji canjeelada xayawaan ama shakhsi.
Ku darso canjeel kulul, subag, sharoobada jilicsan , malab, ama macaan sida aad jeceshahay.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 266 |
| Total Fat | 15 g |
| Fatuurad la ruxay | 3 g |
| Fat | 8 g |
| Kolestarool | 112 mg |
| Sodium | 652 mg |
| Carbohydrateska | 26 g |
| Fiber diirran | 2 g |
| Protein | 8 g |