Waad ogtahay waqtiyadaas marka aad dareentid wax yar, hoos u dhaji ama mararka qaarkood si fudud ayaad u gaabisaa? Halkan waa daaweyn aad u fiican ee qaabka maraq la soo koobay macmacaan Pick Me Up Soup.
Maraqkani waa mid aad jeceshahay markaad dareentid inaad u baahan tahay kor u qaadida nidaamka oo inta badan macnaheedu waa tiro badan oo ah khudaar caafimaad leh. Waa maxay habka ugu fiican ee looga hortagi karo marka loo eego maraq wanaagsan, nafaqo leh nafaqo leh.
Maraqku waa isbinaajo leh khudradda faytamiin ku jirta oo lagu daro maraq shiidan oo aad u fiican haddii aad ku jirto barnaamijka fajinta ama daawashada miisaankaaga.
Ha ku dhufanin xajmiga tirada, sidaas darteed haddii aad jeceshahay isbinaajka badan, ama aad doorbidayso dhererka ka dibna u tag. Wax kasta oo aad ku dartid waxay noqon doontaa mid weyn. Samee dher weyn oo buuxa marka uu si fiican u qaboojiyo (ha uga tegin barafeeyaha muddo ka badan afar todobaad). Maraqku wuxuu sidoo kale si fiican u ilaalin doonaa qaboojiyaha dhowr maalmood, sidaas awgeed waa inaad u isticmaashaa cunto qaboojin leh, qado caafimaad leh ama xitaa inaad beddesho koob shaah ama subaxdii qaxwada. Yum.
Waxa aad u Baahantahay
- 2 qaado oo dheeraad ah saliid saytuun ah oo bikrad ah
- 1 basal casaan weyn (jar jartey)
- 2 xabo oo toon ah (daadi)
- 450g (1lb) isbeddel ilmaha cusub
- 450g (1lb) biyo-qabad cusub
- 125g (¼ lb) ruccola, rocket ama
- arugula
- 1 litir (35 fl oo subagga ah) khudaarta cagaaran (haddayan isticmaalin cusub cusub)
- 1 barad weyn (diiray oo jarjar 8)
- Saliidda badda iyo basbaaska dhulka madow, dhadhanka
- Ikhtiyaari: Cagaarka Giriigga ama jahwareerka
Sida loo sameeyo
Waxay u adeegtaa 4
- Iska ilaali saliida sayniska ee dufka waaweyn ama digsi weyn, hubi in ay tahay mid kulul laakiin aan sigaar cabbin. Sauté la jarjarey basal shan daqiiqo, ka dibna ku dar toonta, hoos u dhig kuleylka iyo kari 2 daqiiqo dheeraad ah
- Ku dar isbinaajka, barkada biyaha iyo roogga si basasha u walaaq si fiican u walaaq.
- Ku dar saamiyada qudaarta iyo baradhada.
- Soo qaado karkariyo, yareeyo nuugaan iyo kariyo ilaa barafku jilicsan yahay laakiin aan la jebin.
- Isku qas maraqa adoo isticmaalaya qalabka gacmaha ama mashiinka cuntada. Kaliya marxaladan waa inaad tijaabisaa xawaashka, ka dibna ku dar milix iyo basbaas si aad u dhadhamiso. Ku darso saxarada diiran ama koofiyadaha. Waxaad sidoo kale u adeegi kartaa weelasha rootiga ama yaryar yaryar Giriig ah ama jahwareer ah oo kicin kara haddii aadan daaweyn miisaankaaga.
Cuntadani waa mid aad u furan, waxaad isticmaali kartaa cagaarka aad jeceshahay. Kala beddel caleenta qaar ka mid ah cuntada kale ee dheeriga ah, kaabajka, Brussels, dhab ahaantii waa adiga. Isku day inaadna ku hayso isku dhafka caleenta cagaarka ah oo hubi in aad haysato runtii iyo isbinaajka.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 275 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 1 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 748 mg |
| Carbohydrateska | 41 g |
| Fiber diirran | 7 g |
| Protein | 16 g |