Cuntadani macaan ayaa la kariyaa, mar walbana waa la garaacaa, sababtoo ah qumbadu waxay keentaa macaan dabiiciga ah ee aan tayo lahayn. Casiirka liinta wuxuu ku daraa qayb yar oo jilicsan in la kariyo qashinkaas, oo isu dheelitiraya toonta khudradda ah iyo isku-tagga qajaarka. Waa shey aad u fudud oo u ogolaanaya foornada inta badan shaqada.
Waxa aad u Baahantahay
- 1 tayo badan oo tayo leh
- 2 Tbsp. saliida saytuunka
- 1 Tbsp. toon ah
- 3/4 tsp. milixda badda (ama cusbo cusbo)
- 2 qaado qaado liin (juice of mid liin)
- Dash cusub basbaaska madow
Sida loo sameeyo
- Foorno ku samee foornada ilaa 425 digrii F.
- Iska yaree tufaaxa dhaadheer ee qiyaastii qiyaasta isku mid ah. Ku dhaji saliid saytuun ah iyo toon.
- Kala soocaan xitaa lakab on xaashi dubista adag. Daadi milixda badda. Daadi 10 daqiiqo.
- Isku day shucaac 5-15 daqiiqo oo kale, ilaa jajabkuna waa la jeexay oo qosol leh marka la garaaco foostada.
Dhererka wakhtigu wuxuu kuxadhan yahay inta uu le'eg yahay ukumaha tufaaxa, sida kuleylku u kulul yahay (heerkulka foornadu waa kala duwan yihiin), nooca dubista ee aad isticmaashid (digsi bir dhagax ah ayaa ka sii dari doona aluminiinka si ka sii dhakhso badan) foornada foornada aad isticmaaleysid.
Shuruudaha ugu fiican waa in la hubiyo tayo-qajka ka dib 5 daqiiqo dhinaca labaad, ka dibna sii wad digitaalka haddii loo baahdo.
- Tuuji juice liin ka samaysan tufaaxa. Dhadhami, oo ku dar milix iyo basbaas, haddii loo baahdo.
- Isla markiiba u adeeg.
Waa maxay faa'idada nafaqada ee tayo fiican?
"Cauliflower waa xubin ka mid ah khudradda cagaaran (ama Brassicaceae ) qoyska- oo ay weheliyaan broccoli, kaabajka, kaluunka, sprouts iyo noocyo kale oo aan ka yareyn.
Sababtoo ah raadinta dhowaan, dalagyada Brassica sida tufaaxa ayaa hadda aad u sarreeya oo ka hortagaya cudurrada joogtada ah oo ay ka mid yihiin cudurrada wadnaha, sonkorowga, xanuunka neurodegenerative, iyo noocyo kala duwan oo kansar ah, oo kaliya si loogu magacaabo dhowr.
Hal koob oo loo adeegsado tufaaxa ayaa ka kooban:
- 29 calories
- Ku dhow eber eber oo baruur, sodium, ama sonkor
- 73% qiimaha maalin kasta (DV) ee Vitamin C
- 19% DV ee Vitamin K
- 15% DV folate
- 13% DV ee pantothenic acid
- 12% DV ee Vitamin B6
- 11% DV ee hilibka
- 11% DV
- 9% DV oo ah Omega-3 asiidh dufan ah "
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 120 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 1 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 500 mg |
| Carbohydrateska | 13 g |
| Fiber diirran | 5 g |
| Protein | 4 g |