Waxaa lagula talinayaa in aad isticmaashid qalabka wax lagu riixo ama dufcada qashin qubka (haddii aadan haysan mid, oo aad jeceshahay maraqa dhadhanka ah iyo suugada, waa maalgashi aad u weyn) si aad u sameyso maraq khudradda cagaaran leh.
Uma baahnid dalooleeye si uu tani u dhaco, waxaadna ku dhigi kartaa khudaar kasta oo aad gacanta ku haysid - adigu iska daa oo iska daa ilaa hindise, ka dibna dhadhami.
Waxa aad u Baahantahay
- 6 koob oo khudrado kala duwan ah, sida baradhada macaan, baradhada caadiga ah (Idaho, dhammaan ujeedada, Yukon, casaan, caddaan, iwm.) Squash, zucchini, basasha
- 8 koob oo ka yar digaag sodium ah ama maraq qudaar ah
- Salt iyo basbaas ay u dhadhamiyaan
- ½ koob kareem culus (ikhtiyaar)
Sida loo sameeyo
- Dheriga weyn, isku dar midhaha iyo maraq. Soo qaado kareem ka badan kuleylka sarreeya, yareeyo kuleylka, iyo walbahaaga daboolaya, ilaa dhammaan khudaarta aad ujiraan.
- Isticmaal sheybaarka bareega, uumi maraq ilaa uu cuno, oo la jilciyo milix iyo basbaas.
- Walaaq ee kareemka haddii aad rabto, oo u adeega kuleylka.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 272 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 5 g |
| Fat | 2 g |
| Kolestarool | 22 mg |
| Sodium | 1,090 mg |
| Carbohydrateska | 44 g |
| Fiber diirran | 6 g |
| Protein | 8 g |