Raadinta qadad khudradeed oo sahlan? Iskuday jajabka this vegan jiiska veggie ku duudduubay cunto qadada on go.
Waxaan jeclahay isku-darka jiiska iyo burka xabuubka. Kaliya ku dar jajabyada, waxaadna haysataa khudradda caafimaad leh ama vegan (haddii aad isticmaashid farmaajo aan khamiir lahayn) ku duub sandbibe qadada. Spinach iyo sprouts alfalfa ayaa jimicsigaas jimicsiga ku sameeya super super caafimaad leh, iyo avocado waxay ka dhigeysaa mid gabi ahaanba delicious. Ku raaxeyso!
Waxa aad u Baahantahay
- 2 qaado oo jiis ah oo jilicsan oo caano ah
- 1 xabbo xabuub ah
- 1/4 koob isbinaajka
- 1/4 koob oo ah sprouts alfalfa
- 1/2 avokado (jarjaran)
- 1/2 yaanyo (dhuuban jarjaran)
- 1/4 qajaar (qajaar la jarjaray)
- 2 qaado oo basal casaan ah (duqaysan)
- milixda (dhadhanka)
- boodhka (dhadhamin)
Sida loo sameeyo
- Kala soocida jiiska jilibka vegan on tortillas bur.
- U diyaari jajabka ku jira wax kasta oo aad jeceshahay.
- Ku daadi qadar wanaagsan milix iyo basbaas si ay u dhadhamiyaan oo u duubaan.
Ogeysiis
- Waxaan jeclahay Tofutti jiiska jiiska vegan, laakiin waxaad isticmaali kartaa calaamad kasta oo aad doorbidayso ama waxaad ka heli kartaa dukaanka xaafadaada.
- Mucjisyada ku daray in this duuban yihiin waa waxa run ahaantii ka dhigi kartaa iftiin cunto. Waxay yihiin dhadhan fiican oo nafaqo leh si ay ufududaan. Tusaale ahaan, isbinaajka waxaa lagu buuxiyaa fitamiin K, fitamiin A, manganese, folate, birta, iyo nafaqooyinka kale ee muhiimka ah. Cagaarka caleenta ah waxaa laga helay in uu gacan ka geysto caafimaadka lafaha wuxuuna ka kooban yahay phytonutrients kuwaas oo laga yaabo in ay leeyihiin faa'iidooyinka anti-bararka iyo anti-kansarka.
- Cawska Alfalfa waa noocyo kale oo caafimaad leh oo aanad ka warqabin. Sprouts Alfalfa waa geedo yar yar oo ka mid ah dhirta alfalfa (taas oo ah mid aad udheer iyo qadhaadh ah in la cuno qaangaarka). Waxay ku jiraan fiyuuska cuntada, borotiinka, iyo nafaqeeyayaalka yar yar, oo leh 8 kaloori oo kaliya halkii adeeg. Si kastaba ha noqotee, hubso in aad raacdo taxaddarrada amniga cuntada marka aad iibsanaysid, kaydinaysid iyo isticmaalaysid sprouts alfalfa. Seeds iyo digirta ay ku dhalaan xaalado diirran iyo qoyan oo ku habboon koritaanka bakteeriyada sida salmonella, listeria iyo E. coli. Sida laga soo xigtay Waaxda Caafimaadka iyo Adeegyada Aadanaha ee Mareykanka, carruurta, dadka waayeelka ah, haweenka uurka leh iyo qof kasta oo leh nidaamka difaaca jirka oo daciif ah waa ineey iska ilaaliyaan cunista nooca ceyriinka ah ee nooc kasta (oo ay ku jiraan sprouts alfalfa).
- Haddii aad qabtid cudurka Celiac ama dareen xoog leh gluten, isku day in aad bedesho tortillas-ka laga helo tortillas-bur. Caleemaha waaweyn ee lettuce ayaa sidoo kale loo isticmaali karaa bedel ahaan tortillas inta badan cuntooyinka.
Ilaha:
George Mateljan Foundation. (2001). Spinach Cuntada ugu Weyn Caalamka, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Russo, J. (2013, Agoosto 16). Faa'iidooyinka caafimaadka ee sprouts alfalfa. LiveStrong.com, http://www.livestrong.com/article/243831-health-benefits-of-alfalfa-sprouts/
Wasaaradda Caafimaadka ee Mareykanka & Adeegyada Dadweynaha. Sprouts: Waxa ay tahay inaad ogaato. Foodsafety.gov, https://www.foodsafety.gov/keep/types/fruits/sprouts.html
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 1578 |
| Total Fat | 60 g |
| Fatuurad la ruxay | 20 g |
| Fat | 20 g |
| Kolestarool | 29 mg |
| Sodium | 3,280 mg |
| Carbohydrateska | 223 g |
| Fiber diirran | 25 g |
| Protein | 41 g |