Beerka hooseeya ayaa ah qaybta ugu haboon ee loogu talagalay cuntooyinka salad barafka leh oo caafimaad leh oo macaan leh. Xaqiiqdii, digirku wuxuu ku daraa borotiinka, fiber, dhadhanka iyo waxyaabo kale oo badan oo salad ah.
Digirta waa mid dhaqaale, nafaqo leh oo si fudud loo helo. Digirta dabiiciga ah waa mid aan caadi ahayn, laakiin hubi in aad akhrido calaamadaha ku jira alaabta qasacadaysan iyo qalalan. Marmarka qaarkood gluten ayaa lagu daraa digirta qasacadaysan, oo walxo qoyan oo qallalan ayaa ah musharaxyo suuragal ah in la isku daro isuduwidda maadada gluten-ku jirta marka la xirayo. Way fududahay in la helo noocyo badan oo digirta aan lahayn gluten-free, xitaa waxsoosaarka dabiiciga ah haddii aad jeceshahay.
Beerku waa ilo wanaagsan oo ka mid ah labajibbada iyo fareeshka aan laysku qurxin karin. Fibbada loo badhxo ayaa la muujiyey si ay u caawiso nidaaminta sonkorta dhiigga iyo heerarka kolesteroolka. Fiber unsoluble wuxuu kaa caawin karaa in la xakameeyo dheefshiidka.
Koob hal nus ah oo loo adeegsanayo digirta kelyaha waxaa ku jira 8 garaam oo fiber ah, 8 garaam oo borotiinka ah, 20 garaam oo carbohydrates ah iyo 0 garaam oo baruur ah. Digirta madow ayaa ah il gaar ah oo taajir ah oo ka mid ah flavonoids ku jira pigments mugdiga ah ee bean. Flavonoids waxaa ku jira antioxidaal xoog leh oo jidhkeenu u adeegsanayo si looga hortago dhaawac soo gaadhay.
Samee salabada salad baran ah maalin kahor intaadan u adeegin si ay u kobciyaan dhadhanka iyo u roonaanta!
Waxa aad u Baahantahay
- 1 15-wiqiyadood oo keli ah kilyaha *
- 1 15-wiqiyadood oo digir madow ah *
- 1 15-wiqiyadood oo digirta yar yar leh *
- 1 basal cad oo huruud ah (Vidalia ama Walla Walla - khafiif ah jarjaran)
- 1 qajaar yar (oo la jarjaray oo la jarjaray)
- 2 caleemo waaweyn oo caleemo ah (jar jartey)
- Wixii dharka:
- 1/4 koob oo saliid dahab ah oo bikrad ah
- 2 qaado qaado tufaaxa khudradda cider ah
- 1 qaado oo sonkor ah (ama macaan si aad u dhadiso alaabta stevia ee aad jeceshahay)
- 1 qaado shaahi qallalan oo qallalan (ama aad jeceshahay dhirta qoyan ee aan lahayn gluten-free)
- Dash cusbo (ama dhadhamin)
- Basbaaska (ama dhadhamin)
Sida loo sameeyo
- Ku shub digirta qasacadeysan ee ku jira mashiinka mesh.
- Biyaha iyo biyo raaci biyo qabow.
- Dheji jebiyaha weelka oo u ogolow inuu si fiican u daadiyo. Biyo raacinta waxay ka caawisaa in laga saaro soodhiyamka xad-dhaafka ah ee laga helo alaabta qasacadaysan.
- Ku rid digirta dufanka leh iyo qasacadeysan ee baaquli weyn. Ku dar basasha la jarjaray iyo qajaar.
- Isku qaso maadooyinka dhaymanka ee baaquli gaar ah.
- Digirta caleenta leh dhar xidhashada oo walaaqana u duug.
- Dabool oo ha qaboobin habeenkii oo dhadhan fiican leh.
* Xusuusin: Waxaad bedeli kartaa digirta aad jeceshahay mid ka mid ah waxyaabaha kor ku xusan
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 1089 |
| Total Fat | 18 g |
| Fatuurad la ruxay | 3 g |
| Fat | 11 g |
| Kolestarool | 0 mg |
| Sodium | 110 mg |
| Carbohydrateska | 178 g |
| Fiber diirran | 53 g |
| Protein | 61 g |