Haddii aad isticmaashid digirta diga-ga ah ee laga yaabo inay ka yartahay ama ka barafeeyso boorso, waxaa laga yaabaa inaadan marnaba ku riyootin digirta lima. Kaniiniyadaas, digirta lima ee bacaha waxa laga samayn karaa digir qasacadaysan ama la qaboojiyey, laakiin waxay bixiyaan kareem kareem ah oo kiciya darajada.
Sure, subagga iyo kareemku waxay ku dari karaan kalooriyooyin (waxaad isticmaali kartaa subag beddel ah iyo / ama beddel krem ah), laakiin waxaad weli heli doontaa weel saxaraysan oo caafimaad leh. Sababtoo ah digirta lima waxaa lagu dhejiyaa fibre, kaas oo ku fiican in la yareeyo kolestaroolka iyo dejinta heerka sonkorta dhiigga.
Kuwani waxay abuurayeen digirta lima ah inay yihiin nooc saxan ee cunnooyinka cuntada koonfurta. Isku day inaadan waligaa rabin in aad mar kale rabtid diga diga caadiga ah.
Waxa aad u Baahantahay
- 16 wiqiyood digirta ubadka leh ee barafaysan
- Ikhtiyaari: 1/2 ilaa 1 qaado oo sonkor ah
- 1/2 koob ilaa 3/4 koob oo kareem culus
- 1 1/2 ilaa 2 qaado oo sabdo ah
- Saliid iyo mid cusub
- dhulka basbaaska madow , dhadhamin
Sida loo sameeyo
- Kursiga digirta lima ah ee karkaraya biyaha la cusbaynayo sida loogu talagalay xirmada. Haddii aad isticmaasho diga diga qasacadaysan, uma baahnid inaad cusbo ku darto.
- Ku dar sonkorta (haddii aad u isticmaasho) ilaa biyo karinta.
- Ka ilaali digirta si fiican. Xilligan, digirta weli way kulul yihiin.
- Ku dar kariimka iyo subagga digirta kulul. Dhadhami oo ku dar milix iyo basbaas sida loo doonayo.
- U adeegso digirta diirran.
Isbeddelka
Hab kale oo loo adeegsado digirta waa in loo diyaariyo sidii dalal macmacaan ah, laakiin ka dibna iyaga ku kari kariimka kareemka si aad u abuurto midab beert ah.
Haddii aad sidaa yeelatid, waxaa laga yaabaa inaad rabto inaad ku darto qolalka xayawaanka ah iyo ku buufin leh saliid yar ama dab ka yar subagga si aad u abuurto qolof adag oo dusha sare kaga jirta digirta.
More dheeraad ah on Lima Beans
Sidoo kale loo yaqaan "digirta subagga," digirta lima waxay leedahay dhar-qurxin sida quruxda leh iyo dhadhan jilicsan oo ah mid gaar ah. Digirta noocaan oo kale ah waxay leeyihiin barkad dabiici ah oo caadi ahaan cagaaran laakiin waxay ku imaan kartaa midabyo kale sida madow, guduud, ama caddaan.
Koob ka mid ah digirta lima cunugga la kariyey ee ku jirta 15 garaam oo borotiinka ah wuxuu ku siinayaa 24 boqolkiiba qiyaasta daawada lagu taliyo ee maalinlaha ah. Waxay leeyihiin 14 garaam oo fiber ah waana ili weyn oo magnesium ah.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 202 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 2 g |
| Fat | 1 g |
| Kolestarool | 9 mg |
| Sodium | 63 mg |
| Carbohydrateska | 34 g |
| Fiber diirran | 8 g |
| Protein | 10 g |