Halkan waxaa ah salad digir ah oo la isku qurxiyo oo la kariyey, oo loogu talagalay kariska ama munaasabada, iyo mid aad u fudud oo loo diyaariyo. Inta badan maaddooyinka waa baashaan daboolan, marka laga reebo basbaaska saliidda cusub iyo basasha macaan oo si dhab ah u siinaya qadar fiican.
Inaad xor u tahay inaad isticmaasho digirta madow ama nooc kale oo bean halkii aad ka heli lahayd digirta kelyaha. Salaadku waa barta fiican, oo waad bedeli kartaa maaddooyinka si ay ugu habboonaato dhadhankaaga. Ku dar noocyo kala duwan oo digir ah oo ay la socdaan digirta kalyaha ama badalaan digirta kelyaha leh digirta madow, digirta woqooyiga ee weyn, ama digirta faraha. Karootada la kariyey waxaa lagu dari karaa midab dheeraad ah iyo qallayl, ama ku dar qaar ka mid ah yaanyo la kariyey oo la kariyey ka hor intaanay u adeegin. Isku day inaad isbedel ku sameyso salad barowskan.
Waxa aad u Baahantahay
- 1 (15-wiqiyadood) ayaa yarayn kara digirta cagaaran (miiray)
- 1 (15-wiqiyadood) ayaa goyn kara digirta jaalaha ah (miiray)
- 1 (12-wiqiyadood) ayaa kudoobi kara hadhuudhka (miiray)
- 1 (16-wiqiyadood) ayaa kaneecada kelyaha ka qaadi kara (miiray oo la dhaqay)
- 1/2 koob oo ah basbaas qajir leh (la jarjarey, labadaba casaan iyo cagaaran haddii ay suurtogal tahay)
- 1/2 koob oo basal ah oo casaan ah (khafiifin jarjaran)
- Wixii dharka:
- 1/2 koob oo saliidda cuntada ah (sida caadiga ah dhexdhexaad ah, sida safflower ama canola)
- 1/2 koob oo tufaax cufan leh
- 1 qaado oo milix ah
- 1/2 qaado shaashadda dhulka
- 1/3 ilaa 2/3 koob sonkor ah oo la kariyey (ama isku hagaajin si aad ugu habboonaato dhadhankaaga)
Sida loo sameeyo
- Ku rid digirta dufanka leh, hadhuudhka, iyo khudradda la jarjaray ee baaqul weyn oo adeegsanaya.
- Isku dar saliidda, khal, milix, basbaas, iyo qiyaastii 1/3 koob oo sonkor ah; ku shub khudaarta.
- Dhaqdhaqaaqa si fiican u xir. Dhadhami oo ku dar sonkor badan haddii salad dhadhan la rabo.
- Ku dabool salad iyo qaboojiyaha habeenkii ama ugu yaraan 4 saacadood ee dhadhanka ugu fiican.
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 866 |
Total Fat | 21 g |
Fatuurad la ruxay | 2 g |
Fat | 14 g |
Kolestarool | 0 mg |
Sodium | 25 mg |
Carbohydrateska | 136 g |
Fiber diirran | 35 g |
Protein | 37 g |