Ma jirto hab fiican oo lagu raaxaysto qaansiirta cusub ee dhirta cusub marka la barbardhigo khudradda foornada ah oo fudud, toosan. Qodobkan, foornada daboolka leh ee furfuran ee saliid saytuun ah oo dheeri ah carameliso iyo soo saaro dhadhanka of zucchini, squash, basbaaska dawan, asparagus, iyo basasha.
Isugeynta khudaarta gaarka ah ee khudaarta ayaa aad u sareysa fitamiin C, fitamiin A, iyo fitamiin B6. Sidoo kale waa isha weyn ee dabiiciga ah, folate, potassium, iyo fitamiin K, oo kaliya in la magacaabo oo keliya. Marka ay timaaddo caafimaadkaaga, dhab ahaantii ma sameyn kartid ka badan maadada quruxda badan ee khudradda diyaarka ah oo la diyaariyay oo si fudud u yar.
Maraqyada cusubi marwalba way fiican yihiin, laakiin haddii aad rabto in aad qabatid khudraddaas xilliga kuleylka, isku day inaad u dooratid khudaarta barafaysan. Maaha inay noqdaan kuwo qalafsan marka la dhalaalayo, laakiin waxay ku xiran yihiin qiimaha nafaqada ee ka fiican soo saarka la soo goostay oo laga soo dhoofiyey xilli ka baxsan.
Inkastoo cuntadani laga soo qaatay Dr. Arthur Agatston's The South Beach Cateriga oo loogu talagalay wajiga 1 ee barnaamijka, xaqiiqdii maahan inaadan raashin caan ah ku raaxeysaneynin tan.
Waxa aad u Baahantahay
- 1 dhexdhexaad ah
- zucchini , jarjar gogo 'qani ku ah
- 1 dhexdhexaad ah oo cagaaran xagaaga, jarjar qaybaha qaniinyada
- 1 basbaaska dhexda gaduudka gaduudan, jarjar qaybaha qaniinyada
- 1 basbaas qafiif ah oo jilicsan, jarjar qaybaha qaniinyada
- 1 rodol oo dhir udgoon, jarjar qaybaha qaniinyada
- 1 basal casaan, jarjaran
- 3 qaado oo dheeraad ah saliid saytuun ah oo bikrad ah
- 1 qaado shaah
- cusbo
- ½ qaado shaah
- basbaaska madow
Sida loo sameeyo
- Iskudhir foornada ilaa 450 darajo Fahrenheit.
- Inkastoo foornadu ay horay u socoto, u diyaari dhammaan khudaarta adigoo jarjaraya qashinka qaniinyada.
- Ka dib, geli jucchini, squash, basbaaska alaabta, dhirta, iyo basal casaan ee digsi kuleyl badan, oo lagu rido saliidda saytuunka, cusbo, iyo basbaaska madow.
- Khudradda cufan ee ku jirta lakabka keliya ee digsi dubista.
- Ku daadi foornada ilaa 30 daqiiqo, kareyso marmar markasta oo khudaarta si khafiif ah loo jilciyo.
Xaqiiqooyinka Nafaqada
Hal Fursad: Qiyaas ahaan qiyaas ahaan qiyaasta qadarka
Per Serving: 170 cal, 5 g pro, 15 g carb, 11g baruurta, 2 g fadhiistay. baruurta, 0 mg kolesterool, 5 g fiber, 586 mg sodium
> Isha
> South Beach Cuntada: Dareeraha, Dhaqtarka-Designed, Qorshaha Qallafsan ee Khasaare iyo Culeyska Culus ee Caafimaad by Arthur S. S. Agatston MD (Ballantine Books)
> Xuquuqda daabacaadda 2003 by Arthur S. Agatston MD Waxaa lagu daabacay rukhsad qoraal ah oo cad.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 176 |
| Total Fat | 11 g |
| Fatuurad la ruxay | 2 g |
| Fat | 7 g |
| Kolestarool | 0 mg |
| Sodium | 12 mg |
| Carbohydrateska | 18 g |
| Fiber diirran | 6 g |
| Protein | 5 g |