Miyaad raadineysaa cuntada macaan ee khudradda miraha ah ? Isku day arjiga khudradda iyo khudradda xayawaanka ah ee laga sameeyey dhirta iyo waliba macmacaan badan iyo dhadhan. Cunto khudradeedku waa mid caafimaad badan oo ka hooseeya dufanka wax ka badan dhabta dhabta ah. Waxay sameeyeen boqoshaada, toonta, tofu iyo walxaha, dhammaan maaddooyinka ku jira macmiilka fudud ee cabbitaanka fudud ee labadaba waa khudradda iyo vegan labadaba, samaynta cuntadaas oo ku habboon raashin kasta.
Ku darso khudradda cunnada khudradda iyo vegan ku darsaday rootiga ama qadhaadh. Maqaarka iyo lowska ayaa sidoo kale ka dhigaya faafidda cufnaanta wanaagsan ee sanduuq iyo khudradda vegan .
Waxa aad u Baahantahay
- 3 tbsp. saliida saytuunka
- 3/4 garaam oo la jarjaray
- 1/2 basal, jarjaran
- 2 xabo oo toon ah
- 1/4 shirkad tofu ah, oo la shiiday
- 1/2 koob oo qasac ah
- 1/4 tsp, milix
- 1/4 tsp. basbaaska madow
Sida loo sameeyo
- Iska ilaali boqoshaada, basasha iyo toonta saliidda sayniska ilaa basasha jilicsan, ilaa 5 daqiiqo.
- Ku rid mulkiilaha iyo tofu ee mashiinka cuntada ama kareemka iyo dhadhanka ilaa inta la siman yahay.
- Isku dar hargaha, milix iyo basbaas, kadibna marar badan ku sii daa ilaa inta suunka ah.
- Qaboojiyaha dufanka khudradda ka hor inta aadan u adeegin.
- Neeftaada u adeegso rootiga ama rootiga.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 147 |
| Total Fat | 11 g |
| Fatuurad la ruxay | 1 g |
| Fat | 5 g |
| Kolestarool | 0 mg |
| Sodium | 169 mg |
| Carbohydrateska | 10 g |
| Fiber diirran | 2 g |
| Protein | 5 g |