Tani waa mashiinka dhirta iyo khudradda degdegga ah ee khudradda iyo miraha iyo qashinka qaxwada qumbaha ee aad u adeegi karto illaa 20 daqiiqo. Maaddaama ay isticmaasho maaddooyinka qasacadaysan, sidoo kale waa miro bocor ah oo bocorka ah marka bocorka cusub uu ka baxo xilliga xiga. Sidoo kale waxaan jecelahay inaan ku daro wax yar oo la jarjaray iyo mid tofu ah oo la mariyey bocorka bocorka. Isticmaal maraq khudradeed oo guriga lagu baaro oo ka fiirso dhirbaaxadaada si aad u sameyso buuggan bocorka ah iyo dhirta qumbaha lagu daro gluten-free.
Waxa aad u Baahantahay
- 1 basal, la jarjaray
- 3 tbsp vegan margarine
- 2 koob oo ah maraq khudradeed
- 1 14-wiqiyadood ayaa caanaha qumbaha laga qaadi karaa
- 1 15 farood oo bocorid ah
- 1/2 qaado shukumaan
- 1/2 qaado shimbireed
- 1/2 qaado shinaal
- milixda milixda
Sida loo sameeyo
- Dheriga weyn, qoro basasha margarine 3 ilaa 5 daqiiqo, ilaa basasha jilicsan.
- Ku dar maadooyinka haray oo walaaq isku dar.
- U oggolow inaad kuleysatid kuleylka hooseeya ugu yaraan 15 daqiiqo, kareyso marmar.
Hadda, ma ahayn in dhadhanka maraq bocorka ugu fudud ee weligiis? Ku raaxeyso!
Ogeysiis
- Ma aha oo kaliya bocorka daaweyn fallaag ah, laakiin waxay leedahay farabadan faa'iido caafimaad, sidoo kale. Pumpkin ayaa hodan ku ah fiyuusaska, cilmi-baaristu waxay ogaatay in cunto cunid cunto sare ay ku yar tahay halista faafidda cudurka wadnaha. Waxa kale oo ay hodan ku tahay beta-carotene iyo antioxidants kale oo leh kansar ka hortag ah. Intaa waxaa dheer, bocorka ayaa hodan ku ah fitamiin A, kaas oo kor u qaadaya aragti wanaagsan. Miro ayaa sidoo kale kaa caawin kara inaad si fiican u seexato, sababtoo ah heerarka sare ee tryptophan, oo ay ka buuxaan phytoestrogens oo lagu ogaaday in ay ka caawiso hoos u dhigidda cadaadiska dhiigga.
- Maraqkan qumbaha qumbaha waxaa la sameeyey caanaha qumbaha, taas oo sidoo kale leedahay faa'iidooyin caafimaad. Coconuts waxay ku badan tahay fiber, fitamiin C, fitamiin E, fitamiin B, birta, sodium, selenium, magnesium magnesium iyo fosfooraska. Sababta oo ah caanaha qumbaha waa lactose bilaash ah, waa doorasho caan ah oo ka mid ah vegans iyo kuwa leh xanuunka lactose. Caano qumbaha ma aha oo kaliya maraq badan. Isku day inaad sida saldhig u noqoto suuqyada, sidoo kale!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 436 |
| Total Fat | 39 g |
| Fatuurad la ruxay | 29 g |
| Fat | 4 g |
| Kolestarool | 0 mg |
| Sodium | 647 mg |
| Carbohydrateska | 22 g |
| Fiber diirran | 6 g |
| Protein | 7 g |