Qeybta ugu wanaagsan ee ku saabsan qandhadaasi waa in ay fududahay in la barbardhigo doorbidka carruurtaada. Haddii ay jecel yihiin hadhuudh ka badan digirta cagaaran, ku dar khudaar badan si aad u kariso.
Cuntadan ma dhali kartid. Waxay ka fiicnaanaysaa oo kaliya inta badan ee aad ku habeysnaato jacaylka qoyskaaga ee jecel.
Sidaas naftaada adigu. Cuntadani waxay lahaan doontaa caruurta oo dhahaya, "Cinabyo badan, fadlan!"
Waxa aad u Baahantahay
- 1 rodol oo hilib doofaar ah
- 2 10,5-wiqiyadood oo ah maraqa lo'da
- 1 karo biyo
- 1 Ciridka celceliska, jarjar gogo 'yar
- 1 basal dhexdhexaad ah, qiyaastii 1/2 koob
- 1 baradho weyn oo la jarjaro xabadaha yar yar
- 1 14.5 wiqiyadood oo ah digirta cagaaran, jarjar yar, ama 1 3/4 koob oo digir ah cagaaran
- 1 11-wiqiyadood oo ah nibbooyinka hadhuudhka ah ama 1/4 koob oo ah hadhuudh cusub
- 1 14.5-wiqiyadood oo ah yaanyo la kariyey ama 1/3 koob oo yaanyo cusub ah
- 1 16-ounce bac ah baradho la qaboojiyey iyo karootada ama 2 koob oo ah digirta cusub iyo karootada isku qasan
- Basbaas, dhadhamin
Sida loo sameeyo
Hilib dufan ah oo kuleyl ah oo ku yaal qulqul aan lahayn. Iska yaree qaybo yaryar.Dheriga maraq ballaaran, ku dar dhammaan walxaha. Heat si karkaraya.
Iska yaree kuleylka. Dabool ilaa 20 daqiiqo ama ilaa khudaarta ay yihiin kuwo fiican oo hindisada.
Haddii aad hartay, khudaarta ayaa qoyaya maraq hilibka lo'da. Kudar biyo ah si aad mar labaad u adeegsato maraq ama u isticmaasho haraaga hadhaaga ah ee loogu talagalay saxanka dharka leh ee caanaha leh cuntadaada ugu weyn.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 486 |
| Total Fat | 17 g |
| Fatuurad la ruxay | 6 g |
| Fat | 7 g |
| Kolestarool | 112 mg |
| Sodium | 474 mg |
| Carbohydrateska | 39 g |
| Fiber diirran | 11 g |
| Protein | 44 g |