Haddii aad eegto maadada caafimaadka macaan, tani waa! Iftiin iyo carbis yar, keegkan sidoo kale wuxuu bixiyaa antioxidants qiimo leh oo qaab ah shaaha cagaaran ee Japan. Shaaha Cagaaran waxaa loo yaqaanaa inuu kaa qaado kansarka, rheumatoid arthritis, heerarka sare ee kolesteroolka, cudurada wadnaha, oo lagu daray caawinta xoojinta nidaamka difaaca jirka. Cake this shaaha cagaaran waa mid weyn loogu talagalay dhoobada, xafladaha cashada, shaah galabtii, ama si fudud sida daaweyn kasta oo xitaa carruurtaada aad jeclaan doonaa.
Waxa aad u Baahantahay
- 5 ukun ayaa kala go'ay
- 1 koob oo sonkor buni ah (ama 3/4 koob sonkor cad, ama 2/3 koob oo aggada agave ah)
- Saliida badda ku jirta
- 1/2 koob saliida qumbaha (ama saliid canola)
- 1/3 koob caano qumbaha
- 1 tsp. laga soo koobay vanaaniga dhabta ah
- 2 tsp. budada dubista
- 1 koob oo bur ah oo cad oo bur ah (ama buro iftiin leh, ama burka macaan ee gluten-free)
- 3 tsp. budada shaaha, sida "Japanese macha" (ka raadso cuntada ama dukaamada Japan soo dejiya, ama raac bogga si aad u dalbato internetka)
- 1 tsp. sonkorta ku jirta (ku dari kartaa in badan)
Sida loo sameeyo
- Diyaarso foornada ilaa 350 F. Diyaari malaa'ig cunto digsi ah (ama cabir 9-inji ah), adigoo si fiican u riixaya, ama xoqin warqad xoqan.
- Ukunta qallajin 2 weelasha isku dhafan oo kala duwan, oo leh ukunta cad ee hal baaquli iyo jaallo kale.
- Ku garaac bacda ukunta illaa inta ay adag tahay, oo dhinac iska dhig. (Waxaan isticmaalaa qalabka gacanta korantada.)
- Ku dar milixda iyo sonkorta (ama bedelka sonkorta) uumiga ku dar si fiican u walaaq ilaa inta la siman yahay.
- Ku dar caanaha qumbaha, saliida, iyo basbaaska baallooyinka, oo garaac ilaa inta lagu darayo (ama si fiican u walaaq).
- In bowdada 3aad, isku walaaq bur, dubista dubista, iyo budada shaaha cagaaran. Hadda ku dar (ama ka baddalan) tan isku dar ah oo isku dar ah. Si wacan u garaac ama garaac si aad uga mid noqotid. Fiiro gaar ah: mashiinka cagaaran ayaa cagaar cagaaran ka noqon doona - taasi waa saameynta aad rabto.
- Hadda isku laab geedka ukunta, oo walaaqaya oo isku qasanaya gacmaha iyo ilaa iyo inta xitaa ukunta cadaanku ay ku milmeen qoryaha (ha maqan yihiin).
- Ku rid shooladda godka diyaarka ah iyo meel foornada 25 ilaa 35 daqiiqo (ku xiran foornadaada). Calaamadee keega ka dib 25 daqiiqo adiga oo gashado fargeeto ah bartamaha cake. Haddii ay soo baxdo nadiif, waa la qabtaa. (Fiiro gaar ah: xaruntu waa inay noqotaa mid sare - haddii ay dhameestirantahay, keeggaagu kuma dhamaado).
- Ku qurxin keegga adigoo ka baqaya sonkorta qaboojinta. Ku dar qaxwaha cufan ama blueberries iyo roodhida, sida lagu muujiyey, faa'iidooyinka dheeraadka ah ee caafimaadka. U diirimaad heer kulka ama heerkulka qolka oo ku raaxee!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 468 |
| Total Fat | 28 g |
| Fatuurad la ruxay | 6 g |
| Fat | 14 g |
| Kolestarool | 174 mg |
| Sodium | 526 mg |
| Carbohydrateska | 48 g |
| Fiber diirran | 1 g |
| Protein | 8 g |