Buug-yarahii ugu dambeeyay ee Ka-hortagga iyo Dib-u-Dhiska Cudurka wadnaha, Dr. Caldwell B. Esselstyn ayaa wadaagaya saliidkan aan saliid lahayn ee saliidda ah ee aan saliid lahayn, ee la kariyey "saliid" la kariyey, weel cunto iyo khudrad. Waxaan jecelahay in aan ugu yeero habka karinta karinta "shumaca". Cunto dufan oo dufan leh oo caafimaad leh, waxaad u adeegi kartaa kuwan khudradda "la shiilay" ee la dubay oo ka badan bariiska brown ama mid kale oo dhan.
Cuntadani zuchini waa khudradda, vegan, gluten-free iyo dufan la'aan.
Waxa aad u Baahantahay
- 2 zucchini dhexdhexaad ah
- 2 tsp.
- Bragg's Liquid Aminos (ama tamar sodium ah)
- Labada qof ayaa qashin ah budada toon
- Labada qof ayaa xoqaya budada basasha
- Basbaaska dhadhanka
Sida loo sameeyo
- Iska yaree zucchini oo ku dhaji dhererka ugu yaraan 4 jeex oo dheer.
- Daadi digsi weyn oo aan caadi ahayn oo leh qadar yar oo ah Brage's Liquid Aminos , ka dibna u diyaari jucchini digsi adigoo iska leexinaya marin kasta, hore iyo gadaal, Bragg. Ku duub afuufaha ku wareegsan si aad ugu haboonaato digsi si aad u yareyso maraq kasta.
- Ku kari kuleyl dhexdhexaad ah ilaa 5 daqiiqo, ka dibna si taxadar leh u soo rog. Haddii digsigu u baahan yahay dareeraha, ku dar biyo yar ama xoogaa tamar ah.
- Nadiifi kareemka tolka, budada basasha, basbaaska, iyo basbaaska oo sii wad 5 daqiiqo kari, adigoo ku daraya biyo yar yar sida loo baahdo ilaa labada dhinac midabkiisu yahay bunni.
Dr. Essylstyn ayaa yidhi, "Zucchini waa habab aad u fiican, waa sahlan tahay in la cuno badan," sidaa daraadeed waxaad u baahan kartaa inaad qorsheyso inaad sameyso laba (ama ka badan) kooxo marmar ah.
Waxay samaysaa laba qaybood.
Macluumaadka nafaqada, adeeg kasta:
Kaaliyeyaasha: 40, Kalooriyeyaasha laga bilaabo Fat. 3
% Qiimaha Maalinlaha:
Fataha Wadarta: 0.4g, 1%
Kolestarool: 0mg, 0%
Sodium: 350mg, 15%
Wadarta Carbohydrateska: 8.4g, 3%
Fiber Fiber: 2.3g, 9%
Protein: 3.2g
Vitamin A 8%, Vitamin C 56%, Kalsiyum 3%, birta 6%
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 26 |
| Total Fat | 0 g |
| Fatuurad la ruxay | 0 g |
| Fat | 0 g |
| Kolestarool | 0 mg |
| Sodium | 321 mg |
| Carbohydrateska | 5 g |
| Fiber diirran | 1 g |
| Protein | 2 g |