Qodobkaan aasaasiga ah ee loogu talagalay miisaanka dufanka yar-yar ayaa fudud in la sameeyo caanaha aan caanaha ahayn, kaliya hal ukun, iyo gabi ahaanba subag aan lahayn. Ku dhaji sonkor yar oo macmacaan ah iyo tufaaxa liinta, ama ku dar maaddooyinka dufanka yar yar sida caano fadhi ah iyo miro iyo ka hor intaadan ku raaxaysan.
Xaqiiqooyinka Nafaqada: Xabbadda 57%, Kalooris ka baraf, 0.9 g dufanka guud (sataq 0.3), 35 mg oo kolesterool, 122 mg sodium, 9.3 g carbohydrate, 0.3 g fiber, 3 g protein
Waxa aad u Baahantahay
- 1/2 koob oo bur ah oo udub ah
- 1/4 qaado oo cusbo ah
- 1 ukun weyn (oo si fudud u garaaca)
- 2/3 koob caanaha aan caanaha lahayn
Sida loo sameeyo
- Si tartiib ah ugu labajibbaar koobka iyo cabirka dhabarka dhabarka.
- Waxaad ku dartaa bur iyo milix waraaqo dhexdhexaad ah oo walaaq leh gacanta bidix.
- Si fiican u samee xarunta dhexe ee burka iyo ku dar ukun. Ukunta iyo burka intaad ku shubtay caanaha maddiibadda, si fiican u walaaq si aad isugu deyso. Gawaarida waa inay ahaato bilaash. U oggolow 5 daqiiqo.
- Duufaan 8-injir aan rasaas lahayn oo leh buufin karsan . Heerka kuleylka ee dhexdhexaad ah.
- Ku dar 1/4 koob oo dherer ah si aad kuleyl u kulul ugu dhajiso hareeraha si aad u daboosho qaybta hoose ee farsamada. Sida geesaha loo kariyo, u isticmaal aaladda si aad u qaaddo geesaha cayayaanka.
- Ka dib 1 daqiiqo ka dib, jilbaha kor u kaca oo u kari 30 ilbiriqsi dheeraad ah. Ku wareeji saxan oo ku bilaw ilaa inta dhirta la sameeyo. Tani waxay dhalinaysaa 6 wiqiyadood, sidaas darteed waxay u adeegtaa 2 ama 3.
- Ku raaxeyso rusheynta sonkorta macmacaanka iyo tufaaxa liinta, ama u isticmaal jaranjarada sida saldhig u buuxi miro.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 283 |
| Total Fat | 6 g |
| Fatuurad la ruxay | 2 g |
| Fat | 3 g |
| Kolestarool | 153mg |
| Sodium | 1,187 mg |
| Carbohydrateska | 34 g |
| Fiber diirran | 1 g |
| Protein | 22 g |