Ma jiraa hab wanaagsan oo lagu raaxeysto blueberries marka la barbardhigo qashinka? Mugdiga mugdiga ah, miro kulul iyo qajaar leh, dusha sare waa mid ka mid ah isku dhafka weyn ee waqtiga oo dhan. Cuntadani waa mid macquul ah si aad u hesho buundooyinkan nafaqada leh ee aadka u wanaagsan nafaqadaada. Waxay ku jiraan dhammaan liiska " cuntooyinka super " liiska sababtoo ah heerarkooda sare ee anti-oxidants.
Waxa aad u Baahantahay
- 4 koob oo blueberries cusub, waa la raaciyaa oo si fiican u miiray
- 1/2 koob oo sonkor ah oo la kariyey
- 1 Tbs. galleyda
- 2 tsp. liin
- 1/3 koob oo sonkor leh oo buuxa
- 1/2 tsp. qorfe
- 1/3 koob oo bur ah
- 3/4 koob oo ah kawaar digir ah oo karsan
- Qodashada milixda
- 1/2 rooti subag (4 Tbs.), Jilicsan
Sida loo sameeyo
- In baaquli isku darsamaan blueberries, sonkorta granulated, galley , iyo liin , iyo isku daraan si isku dhafan. Ku daadi khudaar yar oo la kariyay.
- In isku jir baaquli isku daraa bur, sonkorta bunka , qorfe, miro, milix, iyo subag. Iska ilaali fargeeto ilaa inta isku dhafan yahay oo si siman loola wadaago. Isku daadi walxaha ka soo baxa berry iyo dubitaanka 375 ° F. ilaa 40 daqiiqo. Isku qabow si aad u diiriso intaadan u adeegin.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 318 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 5 g |
| Fat | 3 g |
| Kolestarool | 20 mg |
| Sodium | 291 mg |
| Carbohydrateska | 57 g |
| Fiber diirran | 4 g |
| Protein | 3 g |