Qodobadani super-dhakhsaha ah, super-fudud ee loogu talagalay, kookaha kuleylka qaxwaha leh ee kaafiga ah ayaa ku haboon in lagu xakameeyo kookaha dhakhso ah ee xafiiska, safar xero ama meel kale oo aanad heli karin jikada oo dhan.
Haddii aad qorsheyneysid cabitaanka inta badan, waxaad ku dari kartaa walxaha qalalan ee kahor mudada. Kaliya isku darka kooke kulul kahor inta aadan qiyaasin adeeg kasta.
Waxa aad u Baahantahay
- 1 koob oo caano ah (ama
- soymilk ama biyo)
- 1 u adeega isku dhafka kookaha shukulaatada madow
- 1 adeega qaxwaha degdegga ah
- 1/2 qaado shaah
- qorfe
Sida loo sameeyo
- Soo qaado dareeraha si aad u yar. (Haddii aad ku jirto xafiis ama meel kale oo aan lahayn cunto kariyaha, isticmaal mashiinka "Micrivea" ee "cabitaanka") Haddii aad xerada ku jirtid, u geeyso qoryaha dabka.)
- Ku dar qasacaha kookaha iyo kareemka qaxwada leh ee cabbiraadda hal adeeg (sida ku tilmaaman mid kasta) muraayad madhan.
- Ku dar qumbaha mugdiga, ka dibna ku walaaq qadar yar oo caano ah si aad u abuurto jinka. (Tani waa u sahlan tahay in la sameeyo fargeeto ka badan kan leh qaaddo.)
- Si tartiib ah ugu darso caanaha intiisa kale, walaaqaya markaad tagto.
- U adeegso kulul.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 856 |
| Total Fat | 53 g |
| Fatuurad la ruxay | 31 g |
| Fat | 16 g |
| Kolestarool | 6 mg |
| Sodium | 120 mg |
| Carbohydrateska | 79 g |
| Fiber diirran | 16 g |
| Protein | 15 g |