Maraqkan hodanka ah ee aad u fiican wuxuu u fiican yahay miiska fasaxa. Noocaan fudud ayaa ka dhigaya mid xun, iyo shaqeyn wakhti badan qaadata oo karinta iyo dhajinta bocorka cusub. Sida badan oo kaabayaasha kuu sheegi doonaa, bacar furan, bocorka qasacadeysan waxay yeelan doontaa dhadhan ka wanaagsan tan bacteri bacar budada cusub aad soo qaadatay. Badbaadi tan barkada hore!
Waxa aad u Baahantahay
- 2 qaado oo sabdo ah
- 1/2 basal huruud ah (khafiifin khafiif ah)
- 1/2 koob oo karootada ah (diiray, khafiifin jarjaran)
- 1 roodhida roodhida (laftirka iyo jarjar)
- 2 koob oo bakeeriyaal saafi ah (ma buuxin boodhka bamgareynta)
- 3 koob oo maraq digaag ah
- Dash miiri dhulka basbaaska cad, dhadhan
- 1/4 qaado shinbiraha dhulka
- 1 1/2 qaado oo cusbo ah
- 1 koob oo kareem ama nus iyo badh
- Ikhtiyaari: miraha bocorka ah oo duuban (qurxinta)
Sida loo sameeyo
1. Daadi 4-qt, qori basasha subagga ilaa cad. Ku dar dhammaan walxaha kale, marka laga reebo kareemka. Soo qaado kaneecada iyo karinta, kareyso marmar, ilaa khudaarta ay aad u jilicsan yihiin.
2. Ku rid shucaac oo si taxadar leh u dhaji ilaa inta si buuxda u siman. Ku daadi bukaanka oo ku dar kareemka. Dib ugu soo celi kari si tartiib tartiib ah, u diirid kuleylka, iskuna hagaaji xawaashka haddii loo baahdo.
3. Ku daawee foornada diirran, oo waxaad qurxisaa abuurka bocorka.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 211 |
| Total Fat | 18 g |
| Fatuurad la ruxay | 12 g |
| Fat | 5 g |
| Kolestarool | 55 mg |
| Sodium | 389 mg |
| Carbohydrateska | 10 g |
| Fiber diirran | 2 g |
| Protein | 4 g |