Qodobkaan Shiineeyska ah ee loogu talagalay barriga cuncunka oo la kariyey ayaa leh dhadhan dhidid ah marka loo eego marka noocyo qaangaar ah oo ka mid ah bok chok ah loo isticmaalo.
Si aad u hesho dhadhanka laf dhabarta ah, waxaad dareemaysaa lacag la'aan si aad u karisid boorka cunnida shimbir ee saliidda sayniska. Maraq digaag leh oo hooseeya ayaa loo isticmaali karaa meel biyo ah.
Waxa aad u Baahantahay
- 4 rukumo xayawaanka ilmaha yar (sida caadiga ah, 1 farqiga qofkiiba)
- 1 1/2 saliid qaado khudradda saliidda
- 2 xayiraad gaas
- 2 qaado oo ah suugo subag
- 1 qaado oo sonkor ah, ama dhadhan
- 1/4 qaado oo cusbo ah, ama dhadhan
- 1/4 koob oo biyo ah
- Tiro yar oo saliideed ah ayaa hoos u dhacda
Sida loo sameeyo
- Ku dhaq ilmaha boorka xayawaanka ah iyo daadi.
- Iska yaree choy bok badhkeed oo dhererkoodu kala badh yahay, ka dibna googo googooyo yar yar. Kala saar caleemaha caleemaha ka hor inta aanad karin.
- Heat wok iyo ku dar saliid. Marka saliiddu ay diyaar tahay, ku dar faleebo gaaban oo walwal gaaban ah, ilaa 30 ilbiriqsi, illaa iyo inta suunku ka samaysan yahay.
- Ku dar choy bok, ku dar cawska marka hore, ka dibna caleemaha.
- Walaaq ku dar maraqa soy , sonkorta, iyo cusbada, iyo walaaq- kuleylka kuleylka sarreeya illaa 1 daqiiqo.
- Biyaha ku daa, dabool wo oo isku kari ilaa 2 daqiiqo. Walaaq saliida sisinta iyo u adeega.
In badan oo ku saabsan Bok Choy
- Shiine Bok choy ah : Khudradda ugu caansan ee Shiineeyska ah, choch-ka nafaqo leh waxay leedahay nal-fudud, dhadhan macaan, waana mid aad u badan - waa la kariyaa, la kariyaa, caadka lagu daraa ama lagu daraa maraqa. Halkan waxaa ah cuntooyin badan oo wanaagsan oo isticmaala.
- 6 Bok Chop Recipes : Bok choy dhab ahaantii waa nooc ka mid ah kaabajka Chinese inkastoo aysan u muuqan sida kaabajka caadiga ah oo dhan iyo ma dhadhamin sida kaabajka midkood. Cuntadan, dhadhanka ah, dhirta macaan iyo qaboojiyaha ayaa u muuqda cuntadaas.
- Dhammaan Bok Choy : Baro boqolaal nooc oo ah choch chok ee ku hareereysan aduunka, xaqiiqooyinka nafaqada iyo sida loo isticmaalo.
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 572 |
Total Fat | 60 g |
Fatuurad la ruxay | 8 g |
Fat | 25 g |
Kolestarool | 0 mg |
Sodium | 695 mg |
Carbohydrateska | 8 g |
Fiber diirran | 2 g |
Protein | 3 g |