Haddii aad jeceshahay cunto kariska hilibka doofaarka ah , iskuday cunnada khudradda cagaaran ee khudradda cagaaran - waa gebi ahaan hilib la'aan, kolestarool la'aan oo aad uga hooseeysa baruurta ka badan cuntada caadiga ah ee laga helo hilibka karsan, oo badanaa ka mid ah digaaga iyo turkey. Taa baddalkeeda, dhadhanka digirta ah ee khudradda ahi waxay ka helaysaa dhadhan badan oo basbaas ah, toon, cadin, basbaaska cayriin, oregano iyo basbaaska cagaaran ee qasacadaysan, iyo sidoo kale budada pilika ah, dabcan, oo lagu sameeyo digirta cad iyo kernels , dhammaantood waa la jajabiyay jiiska qurux badan, haddii aadan cunin vegan .
Ku diyaari khudaarta cagaaran ee gurigaaga leh rooti cadcad leh iyo salad cagaaran oo cagaaran, waxaadna heshay nafaqo dhakhso ah, caafimaad leh, iyo borogaraamiin badan oo qoyska oo dhan ku raaxaysan karo.
Dhammaan waxyaalaha maaddooyinka ku jira ee iskudhafka ah waa khudradda, vegan iyo gluten-free, laakiin waxaad u baahan doontaa inaad labalaabi karto maraq khudradda ah oo aad isticmaashid, sida noocyo badan oo ay ku jiraan gluten. Isticmaal maraq khudradda cagaaran oo aan dhadhan lahayn (ama xitaa u beddel si biyaha bannaan), haddii aad u baahatid qoyaankan si aad u gebi ahaanba aan lahayn gluten-free.
Ugu dambeyntiina, ogow in qariidadani ka dhigayso mid aad u weyn, sidaas darteed u qorshee inaad haysato hadhaaga intiisa badan. Chili ayaa si fiican u qaboojiya, waxaana jira siyaabo badan oo hal-abuur leh oo loo adeegsan karo beryahaaga bidix .
Waxa aad u Baahantahay
- 2 tbsp. saliida saytuunka
- 1 basal oo waaweyn (jarjaran)
- 3 lafil celceliska (jarjaran)
- 4 xabo oo toon ah (daadi)
- 1 1 koob oo caleemo hadhuudh ah (la qaboojiyey oo la dhalaaliyay ama qasacadaysan iyo qasacad)
- 1 4 oz. karaa karootada qashinka cagaaran (jarjaran)
- 2 tsp. duufaan dhulka ah
- 2 tsp. budada yar yar
- 2 tsp. oregano
- Ikhtiyaari: 1/2 tsp. basbaaska caymiska
- 5 1 koob oo koob
- maraq khudradda (ama isticmaal isku-dar ah maraq khudradda iyo biyaha)
- 5 14.5 wiqiyadood oo digir ah oo waaweyn digirta Waqooyi (ama digir cad oo cannellini ah, aan la jarin)
Sida loo sameeyo
- Dheriga weyn, kuleyl saliid saytuun ah kuleyl dhexdhexaad ah. Ku dar basasha, jarjar iyo toonta, iyo kuleylka 5 ilaa 7 daqiiqo, ilaa basasha iyo celery yihiin jilicsan.
- Ku dar basbaaska qashinka cagaaran, koofiyada hadhuudhka, qamadi, budada bisil, oregano iyo basbaas cayenan ah.
- Heat illaa daqiiqo ama laba, ka dibna ku dar maraq qudaar iyo digir ah. Soo qaado karkar, ka dibna kuleylka u yareeya si yar.
- U oggolow in aad karisid, qayb ahaan daboolo oo walaaqayso mar mar, 20 ilaa 30 daqiiqo.
- U adeegso bakteeriyadaada oo la jajabiyay jaangooyo la jeexay, haddii aadan cunin vegan.
Qoraalka cuntada:
- Sida cunto karis badan oo badan, midkani wuxuu sameynayaa wax yar! Halkii aad ka heli lahayd qashinka, qayb ka mid ah haraaga ka soo baxa weelasha shakhsi ahaaneed iyo qaboojin si aad u qaadatid xafiiska ama baakadaha qadada ah ee loogu talagalay qadada caafi- maadaha caafimaadka dambe. Ama, hubi siyaabo badan oo loo isticmaalo bacda bidix ee halkan ku yaal.
- Ma rabtaa in aad isku daydo cuntooyinka khudradda ka badan ? Cuntadani tofu waa markasta, ama, haddii aad raadinayso wax sahlan, waxaad horey u diyaarsan kartaa horey, isku day inaad ku shubtid khudradda khudradda ah ee lagu sameeyay khudradda .