Cunto Tani for yachae mandoo, Korneel Kuuriyada Kuuriya, waa sahlan tahay in la sameeyo. Sidoo kale waa soodhad ufiican si aad u diyaargarowdo sababtoo ah waxaa lagu sameyn karaa tiro balaadhan kahor waxaana lagu kaydiyaa barafeeyaha isticmaalka mustaqbalka. Sidaa darteed, haddii aad leedahay qoys ballaaran ama aad rabto inaad sameyso buraash dhacdo mustaqbalka ah, samee inta badan inta aad rabto intaad waqtiga haysato.
Yachae mandoo waa isku dar ah tofu, ukunta, baastada iyo khudaarta. Dooro wax isku dar ah oo khudaar ah oo aad u malaynayso inay midba midka kale isku dhafan tahay iyo buraashka naftooda. Xaqiiqdii ma khaldmi kartid, marka la eego in khudradda ay jilicsan yihiin oo ay ka buuxaan nafaqooyinka caafimaadka leh ee aad maalin walba qaadato.
Yachae mandoo ma aha oo kaliya caan iyo macaan, sababtoo ah waxaad awood u yeelan kartaa khudaarta loo isticmaalo, laakiin sidoo kale sababta oo ah saxanka waa la kariyaa, caadka, qoto dheer-la shiilay, lakin-la shiilay ama lagu daro maraqa. Taasi waxay sii dhiiri gelineysaa labanlaab, sadex ama afar jibbaaran oo ku saabsan buuggan si ay u sameeyaan dhoobo ay kuugu soo noqdaan maalmo.
Waxa aad u Baahantahay
- 2 ukun, garaacay
- 1 basal, jar jartey
- 1 koob oo la jarjaray kaabajka Napa (qiyaastii 1/2 ee madaxa kaabashka yar), ayaa la mariyey
- 1 koob oo tofu (2 keega), la jarjarey
- ΒΌ koob sprouts, fuudh iyo jarjar
- 4 oz miro digir ama baradho macaan (aka shaandhiga ah), qooyay iyo jarjartey
- 3 xabo oo toon ah, jar jartey
- 1 tbsp saliid
- 3 tbsp soy sos
- 2 cusbada cusbo
- 1 gawaarida basbaaska
- 1 xirmooyinka qashin-xayeysiis ah ee wareega ah (ama joornaalka Japanese ama bakhaariyeyaasha Shiinaha lagu guuleystay)
Sida loo sameeyo
- In baaquli isku dhafan, si tartiib ah isku daraan ukunta, basasha, kaabajka, sprouts, tofu, iyo noodles.
- In baaquli gaar ah, isku daro toonta, saliidda sisinta, Maraqa soy, milix iyo basbaas.
- Isku dar walxo karis ah oo ka sameysan tofu iyo khudaarta oo isticmaal gacmahaaga si aad isugu qasto maaddooyinka.
- Ku rid qiyaasta 1 qaado oo ah buuxinta xarunta dhexe ee qashinka.
- Fartaada ku shub biyo kuna qoyn dhinaca bidix ee qaybta sare ee kabaha.
- Isku xir kabaha si aad u xirto ka dibna cirbadaha geeska.
- Ku soo celi ilaa buuxinta.
- Dabadeed, kasoobax, karkari, shiil, ama caleemaha sida aad rabto.
Fiiro gaar ah : Haddii aad rabto in aad diyaarisid badeecooyin badan, horey u buuxi bur saliidda, sug in aad qaboojiso, kadibna qaboojiso. Waxaad markaas isticmaali kartaa wakhti kasta oo toos ah oo ka baxsan barafeeyaha iyada oo aan la jarjarin, haddii aad rabto inaad shiileyso, qoraxda, feerada ama ku isticmaasho maraq.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 244 |
| Total Fat | 14 g |
| Fatuurad la ruxay | 4 g |
| Fat | 5 g |
| Kolestarool | 162 mg |
| Sodium | 1,449 mg |
| Carbohydrateska | 15 g |
| Fiber diirran | 2 g |
| Protein | 17 g |