Haddii aad raadinayso qadad fudud si aad u sii wadato qadada shaqada ama aad raadinayso maraq wanaagsan oo aad ku bixisid shirkada fasaxyada, maraqkani waa mid kuu fiican! Si fudud oo loo sameeyo vegan iyo sidoo kale subagga vegan ama subagga saliida, iyo bedelashada maraq diga leh maraq khudradda ah, waxaad ka heli doontaa maraqan kakan ee raaxo leh dhamaystiran ku qancin maalin qabow.
Isticmaal kani koowaad koorsada koowaad ee cunnooyinka fasaxa oo aad ku riyaaqi kartid dhammaan saaxibadaada (aan ahayn) saaxibbada iyo qoyskaaga. Cabbirada caanaha ayaa leh sonkuri dabiiciga ah, taas oo dhadhanka dhadhanka ah sida adoo aad sonkorta ku rideysid qandhada oo aan waligeed u baahnayn.
Marka aad sonkorow ku jirtay muddo dheer, dhabarkaaga dhadhanka ayaa sameeya xaqiiqda oo kaliya sonkorta dabiiciga ah ee khudradda sida tan, samee daweyn macaan. Haddii aad bilawdo safarkaaga bilaashka ah, dhammaan maaddooyinka halkan waa kuwo fudud oo ku filan maxaa yeelay maahan macmacaan macmacaanka ah oo bilaash ah. Laakinse hubi inaad bilowdo in aad ku darto waxyaabo badan oo ka mid ah maaddooyinka waxoogaa yar oo ku jira marinkaaga sonkorta leh si markaa aad diyaar u tahay inaad dubi karto waxaad yeelan doontaa wax kasta oo aad u baahan tahay gacanta.
Inkastoo tani aysan ahayn qashin yar oo carbeed oo loogu talagalay dadka ka dib raashinka dufan ee hoose, tani waa shey aan sonkorta lagu darin, taas oo ah dhammaan waxyaabaha aad u baahan tahay markaad bilawdo sonkorta bilaashka ah. Daawashada sonkorta lagu darey waa mid aad u muhiim ah oo ka fogow sonkorta qarsoon ee dukaanka iibsatay alaabta. Marar badan haddii aad bilawdo jahwareerka sonkorta , waxay cadayn kartaa sababta oo ah inaadan ka warqabin sonkorta qarsoon ee wax aad cuntay.
Macluumaadka Nafaqada:
- Waxay u adeegtaa: 10
- Bixinta cabbirka: 1 koob
- Kaaliyeyaasha: 144
- Fataha: 4.2 g
- Dufanka la raagay: 1 g
- Carbohydrates: 28.1 g
- Sonkor: 1.1 g
- Sodium: 620 mg
- Fiber: 2 g
- Protein: 3 g
- Kolestaroolka: 3 mg
Waxa aad u Baahantahay
- 3 rodol dufan baradho ah (diiray, soosaaray, oo la dhajiyey, ilaa 12 koob)
- 2 qaado oo saliid saytuun ah (dheerad ah)
- 1 dhar qoyan (duqoobey)
- 1 koob basal (jarjaran)
- 3 koob oo digaag ah (gluten bilaash ah, soodhiyaal hoose ama maraq khudradeed)
- 3 koob oo biyo ah
- 1/2 macaan marjoram
- 1/4 qaado shaah yar (dhulka)
- 1/2 qaado shaaha
- 1/2 qaado shaashadda
- 1/8 qaado shaandho cayriin
- 1 qaado oo sabdo ah (ama saliid)
Sida loo sameeyo
- In foornada fooriyaha ama dheriga weyn, saliidda kulaylka iyo kariyo toonta iyo basasha ilaa ay ka dheregto.
- Ku dar balsi iyo maraq iyo biyo dheriga.
- Soo qaado karkariyo oo isku kari ilaa ilaa daboolka 15-20 daqiiqo.
- Iska saar bacaha qaado qaadada lakabka ah oo ku rinjir.
- Ku soo celi dhalada foornada, ku dar jawi iyo subag.
- Ku darso labeen dhanaan iyo miraha bocorka ah.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 239 |
| Total Fat | 7 g |
| Fatuurad la ruxay | 2 g |
| Fat | 4 g |
| Kolestarool | 5 mg |
| Sodium | 378 mg |
| Carbohydrateska | 44 g |
| Fiber diirran | 7 g |
| Protein | 6 g |