Jeexyada Baradhada ee Lagu Shiilo Foornada
“Jibsiyadan” macaan, la solay waxaa ka buuxa fiitamiino.
Heerkulka: | 400 darajo xaraareed |
Tirada Dadka: | 3/4 - 1 koob |
Waqtiga diyaarinta: | 15 daqiiqo |
Waqtiga karinta: | 30 daqiiqo |
Wadarta waqtiga: | 45 daqiiqo |
Qalabka: | saxanka foornada oo 11x14-inji ah Looxa cuntada lagu jarjaro Baaquli weyn |
Maacuunta: | Mindi Qaaddo yar ama fargeeto Koobka iyo qaaddooyinka cuntada lagu cabbiro |
Maaddooyinka
Saliida cuntada ee birta lagu buufiyo
4 bataati oo dhexdhexaad ah
2 qaaddo oo saliid saytuun ah AMA saliida cuntada
1/4 qaaddo oo cusbo ah (ikhtiyaari)
1/4 qaaddo oo filfil ah
Cunto basbaas badan leh: isku dar basbaaska iyo saliidda kahor inta aadan ku kawtamin baradhada
2 xabo oo toon qoyan ah, la kalaawiyay AMA 2 qaaddo oo toonta buddada ah
1 1/2 qaaddo oo basal buddo ah
1 qaaddo oo basbaas ah
1 qaaddo oo babariika ah
Tilmaamaha
- Kahor inta aadan hawsha bilaabin, dhaq gacmahaaga, sagxadaha, iyo cuntada.
- Sii kululee foornada ilaa 400 darajo xaraareed.
- Ku buufi saxanka foornada saliida ee 11x14-injiga ah saliida cuntada ee birta lagu buufiyo.
- Dhaq baradhada. Ka jar cidhifyada. Ha diirin.
- U goo baradho kasta si dherer ah adigoo ka dhigaya jeexyo qiyaas ahaan isla le'eg. Ku rid baaquli weyn.
- Saliid ku kawtan baradhada jarjaran.
- Si aad basbaas badan ugu yeesho: saliida ku dar toonta buddada ah, basasha buddada ah, basbaaska buddada ah, milixda, iyo filfisha kahor inta aadan u kawtamin si aad u gaarsiiso dhinacyada oo dhan.
- Ku diyaari jeexyada hal lakab oo xaanshida saxanka foornada, adigoo wada tubin hal meel.
- Ku dub 400 darajo xaraareed muddo 15 daqiiqo ah ama ilaa ay jeexyadu ka bilaabaan inay ka karaan.
- Ka bixi foornada si aad u rogto jeex kasta. Ku celi foornada ilaa 15 daqiiqo si ay u karaan.
Talooyinka
- Si aad ugu yeesho dhadhan kale, isku day soo'adan wadata dhirta udgoon oo macaan, sida qorfaha, jawska, ama xawaajiyada doolshada bocorka leh!
Maaddooyinka