Qodobkani wuxuu u yahay maraq khudradeed oo isku dhafan waa hab weyn oo loo isticmaalo qoyaanka bidix ee laga yaabo in ay ku ururiyeen qaboojiyahaaga cuntada markii la soo dhaafay. Ha ka baqin inaad tijaabiso si aad u dhajiso kariimka dhadhankaaga - tani waa maraq aad u qalafsan, waxaana laga yaabaa in aad ku faraxsan tahay inaad la yaabto waxa aad la kulantid!
Waxa aad u Baahantahay
- 1 qaado qaado
- saliida saytuunka
- 1 basal, la jarjarey
- 2 karootada, la jarjarey
- 1 caleen celcelis ah, la jarjarey
- 1 tayo murqaha, ama broccoli, la jarjarey
- 1 baradho ama baradho macaan, diiray oo la jarjarey
- 1
- caleenta , la jarjaray (dooran)
- 1 baakad
- 1
- Yourme
- 1 koob oo digir ah oo cagaaran, hadhuudh, yaanyo, ama khudrado kale
- 3-4 koob oo caleemo ah oo la jarjaray sida kuwa kale, xargaha, isbinaajka, biyaha ama broccoli rabe
- Saliid badda ama cusbo cusbada iyo basbaaska dhulka kudheer
Sida loo sameeyo
- Isku qurxin saliid saytuun ah ee dhoobada. Ku dar basasha, karootada, iyo celery kari 5 daqiiqadood.
- Ku dar tufaaxa, baradho, caleenta, caleen caleen, iyo kariimka. Ku dar biyo ku filan si aad u daboosho khudradda, iyo sidoo kale qanjirro deeqsi ah oo cusbo ah.
- Keeni maraq karkariyo, ka dibna daboolo oo yaree kuleylka. Isku kari markabka ilaa 20 daqiiqo ama ilaa khudaarta ay jilicsan yihiin.
- Talaag ku dhawaad kala bar maraq maraq.
- Ku dar khudaarta haray ee aad dooratay: digirta cagaaran, hadhuudh, yaanyo ama wax kale oo aad dooratay. Karso ilaa cagaarka ah jilicsan.
- Xilliga ay dhadhaminayso iyo u adeega.
Talooyin iyo Isbadelo
- Waxaad maraq u isticmaali kartaa maraqa midigta adoo isticmaalaya blender-ka toosan. Kaliya garaaca garaaca dhowr jeer si aad qayb ahaan u kala dhigto maraqa. Waxa kale oo aad soodhada kala sooceysaa maraq ku shaqeeyaa mashiinka cuntada iyo garaaca wadata dhowr jeer, ka dibna maraqa ku soo celi dheriga. Xaalad kasta ha noqotee, ha daryeesho inaadan dhaafin. Ma rabto in maraqku uu noqdo mid biyo ah.
- Haddii aad ka baxdo ama aadan jeclayn, waxaad beddeli kartaa lakab ama laanta marjoram.
- Cuntada macrobiotic waxay culays saaraysaa khudradda, digirta, iyo miraha oo dhan, laakiin ma aha cunteyn gebi ahaanba ah. Caanaha iyo alaabooyinka kale ee caanaha guud ahaan laguma daro, laakiin waxaad bedeli kartaa qaar ka mid ah biyaha ku jira qadadani leh digaaga ama hilibka lo'da ama bouillon haddii aadan ku jirin cuntada khudradda ama vegan. Ama eeg haddii aad ka heli karto xabado bouillon laga sameeyey khudaarta qalalan iyo caleemo, oo inta badan laga helo suuqyada cuntada caafimaadka. Kaliya go'aamin waxa xayawaanka ama dhirta loo isticmaalo si ay u sameeyaan xabadaha si aad u hagaajin kartid kareemkaaga, lafahaaga ama marjoram ee warqadda ku habboon.
- Maskaxda ku hay in tani ay tahay maraq khudradeed . Maqnaanshaha faraha badan ee hilibka sida Mom loo isticmaalo in la sameeyo, buuggani maaha inuu wax karsado ilaa inta uu ka kooban yahay. Waa inaysan qaadan wax ka badan 20 daqiiqo ama wax kale si aad u jilciso khudaarta oo aad u kariso, xataa baradhada.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 131 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 0 g |
| Fat | 2 g |
| Kolestarool | 0 mg |
| Sodium | 174 mg |
| Carbohydrateska | 24 g |
| Fiber diirran | 7 g |
| Protein | 6 g |