Caajisey caadada caadiga ah ee quraacda? Baakadaha quraacda quraacda ah waxay quraac quraac ku sameeyaan haddii aad daalan tahay sida caadiga ah ee firida ama canjeelada, iyo carruurtu iyaguna way jecel yihiin. Cunto khudradeedka quraacda ah ee quraacda leh ee ukunta, salsa, iyo farmaajada, waa mid asaasi ah, sidaas darteed waxaad mar walba ku dari kartaa dhir udgoon ama khudaar ama wax kasta oo aad rabto. Ka dhig cunto karinta si deg deg ah oo sahlan oo quraac ah markaad tagto.
Waxa aad u Baahantahay
- 2 ukun
- 2 qaado oo caano ah
- Salt iyo basbaas (dhadhan)
- 1 qaado qaado
- saliidda cuntada (ama subag ama margarine)
- 1/4 koob
- farmaajo cheddar (jiiska)
- 2 qaado oo salsa ah
- 1 jir tortilla jilicsan
Sida loo sameeyo
- In baaquli yar yar, qulqulka ukunta wada jir ah caano ilaa si fiican loo garaacay. Xilliga milixda iyo basbaaska dhadhanka.
- Iska ilaali saliidda ama saliida ee fiilada ama qaboojiyaha qaboojiyaha kuleyl dhexdhexaad ah.
- Si taxadar leh ku dar ukunnada si aad uhesho. Kobaca ukunta, marar badan isku qas, ilaa aad ukeenayso ukumaha isweydaarsiga.
- Iska ilaali tortilla burka ku jirta microwave illaa dhowr ilbiriqsi, kaliya ilaa ay tahay diiran oo jilicsan. Ku rid ukunta qallalan ee ku yaala bartamaha burka burka, iyo dusha sare ee jiiska iyo salsa.
- Ku duub oo ku raaxeyso qurub qurux badan oo khudradeed!
Notes ee Cook
- Isku day inaad ku darto maraqa kulul iyo qaar ka mid ah muraayadaha quraacda ee quraacda ah haddii aad haysato gacanta.
- Inkasta oo dadka qaarkiis ay aaminsan yihiin in kolestaroolka cuntada ee ukunta uu kor u qaadi karo kolestaroolkaaga oo uu horseedi karo cudurada wadnaha, taasi ma aha kiiska . Xaqiiqdii, ukumo waxay qayb ka noqon kartaa cunto caafimaad leh oo caafimaad leh. Cilmi-baadhistu waxay muujinaysaa in cunista ukunta ay caawin karto dhisida murqaha xooggan, waxay ka qayb qaadataa caafimaadka maskaxda, kor u qaadida difaaca, iyo wax soo saarka tamarta, waxay hoos u dhigtaa halista inaad yeelato cudurka wadnaha, gargaarka miisaanka iyo caawinta indhaha iyo maqaarka caafimaadka, iyo faa'iidooyinka kale.
- Waxaad haysataa fursado badan oo aad ku dooran karto ukumahaaga xaydhkaaga. Si aad u doorato ukunta caafimaadka ugu badan iyo kan ugu sarraysa, raadi ukumaha ka yimaada beeraha deegaanka, ama ukunta leh calaamad muujinaysa digaagga ay daaqsanyihiin, qafis la'aan ama lacag la'aan. Ha ku qaloocin ereyga dabiiciga ah: Ma aha macnaheedu in digaagga ay si bani'aadam ah u korodheen ama in ukumadu ay noqon doonto nafaqo badan.
Ilaha:
Doyle, H. (2016, Febraayo 01). Tilmaamahaaga inaad iibsanayso Ukunta. Dib loo sooceliyay November 27, 2016, laga soo bilaabo http://www.shape.com/healthy-eating/diet-tips/your-guide-buying- healthcare-eggs
McIntosh, J. (2015, Nofeembar 3). Ukuntu: Faa'iidooyinka Caafimaadka, Macluumaadka Nafaqada, Halista. Dib loo soo celiyay November 27, 2016, laga bilaabo http://www.medicalnewstoday.com/articles/283659.php
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 1878 |
| Total Fat | 85 g |
| Fatuurad la ruxay | 35 g |
| Fat | 27 g |
| Kolestarool | 508 mg |
| Sodium | 4,202 mg |
| Carbohydrateska | 209 g |
| Fiber diirran | 17 g |
| Protein | 66 g |