Mid ka mid ah waxyaabaha ugu wanaagsan ee ku saabsan cunidda vegan waa inta badan macmacaanka , sida budada budhkhan ee shaaha ah, dhab ahaantii waa mid caafimaad leh. Ama ugu yaraan, macmacaanka vegan ma aha mid caafimaad daro sida qaybaha caanaha iyo baruurta.
Cuntadani waa mid aad u yar oo sahlan oo shaaha laga sameeyo, waa mid aad u sarreeya oo aad u hooseeya, oo aad u hooseeya oo kalooriyeyaashuna waxay ku qancin doontaa dareenkaada shukulaatada shukulaatada.
Horey u soco, ha lahaato wax badan oo sidaad rabto. Waa dufan yar oo caloosha oo ka samaysan tofu . Uma baahnid fasax!
Waxa aad u Baahantahay
- 1 muuska
- 2 koob
- silken (jilicsan) tofu
- 1/3 koob oo budada kookaha ah
- 1/3 koob sonkor ah
Sida loo sameeyo
- Geedi socodka sheyga ama mashiinka cuntada illaa iyo inta uu le'eg yahay.
- Qabow ugu yaraan hal saac ka hor intaadan u adeegin.
- Ku darso qudaar strawberries cusub ama midho kale.
Macluumaadka nafaqada, adeeg kasta (ka CalorieCount):
Kalooriyeyaashu: 213, Kalooriyeyaasha laga helo Fataha: 19
Fataha Total: 2.1g, 3% Qiimaha maalin kasta; Fatur cadaan leh: 1.2g, 6%
Kolestaroolka: 0mg, 0% Sodium; 3mg, 0% Wadarta Carbohydrateska: 54.6g, 18%
Fiber Dietik: 5.8g, 23%
Protein: 3.2g
Vitamin A 1%, Vitamin C 9%, Kalsiyum 2%, Birta 13%
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 629 |
| Total Fat | 19 g |
| Fatuurad la ruxay | 4 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 210 mg |
| Carbohydrateska | 92 g |
| Fiber diirran | 8 g |
| Protein | 31 g |