Rootiga Digsiga Gaabiska Cuntada U Kariya
Aan Lahayn Caano |
Loogu Talagalay Ilmaha |
Cuntooyinka Raaciska ah |
Cuntooyinka Fudud |
Khudaar kaliya cune |
Khudaar-cune |
Aan Lahayn Ukun |
Aan Lahayn Lows
Haa—waad AWOODDAA inaad samayso rooti macaan adoo jooga guriga. Kaliya u oggolow digsigaaga gaabiska cuntada u kariya inuu hawsha qabto.
8
Tirada Nafarada
2 saac, 30 daqiiqo
Wadarta Waqtiga
$0.12
Qiimaha Nafar Walba*
| Heerkulka: | Kul sarreeya |
| Tirada Dadka: | 1/8 oo burka rootiga ah |
| Waqtiga diyaarinta: | 30 daqiiqo |
| Waqtiga karinta: | 2 Saacadood |
| Wadarta waqtiga: | 2 saac, 30 daqiiqo |
| Qalabka: | Digsiga cuntada gaabiska u kariya ee 5- ama 6-Rubuc Galaanka ah Xaanshida saloolka Baaquli weyn Saxanka foornada Bac sinyeer leh |
| Maacuunta: | Qaaddada cuntada lagu walaaqo Koobka iyo qaaddooyinka cuntada lagu cabbiro Soo'ada Waxaa Laga Soo Xigtay University of New Hampshire’s Nutrition Connections |
* Qiimaha iyo helitaanka maaddooyinka cuntada way kala duwanaan karaan marka loo eego gobollada kala duwan ee Ohio. Macluumaadka qiimaha nafar kasta waa in loo isticmaalo hagis guud ahaan marka la tixgelinayo kharashka cuntada.
Xaqiiqooyinka Nafaqada
PDF-ka Soo'adaMaaddooyinka
1 xirmo oo fixiso qallan ah
1 qaaddo oo sonkor ah
1 1/2 koob oo biyo diiran ah
2 1/2 koob oo bur cad ah, iyo 1/4 koob oo dheeraad ah oo la marmariyo
1 koob oo bur ka samaysan heed ama sarreen
2 qaaddo oo saliid saytuun ah AMA saliida cuntada
1 qaaddo oo cusbo ah
Ikhtiyaari: 3 qaaddo oo dhireyn ah, sida geedgaabka, reexaanta, ama dhireyn isku dhafan
Tilmaamaha
- Kahor inta aadan hawsha bilaabin, dhaq gacmahaaga, sagxadaha, iyo maacuunta.
- Saar xaanshida saloolka dusha digsiga gaabiska cuntada u kariya. Jar xaanshida saloolka si ay ula ekaato cabbirka qaybta hoose ee digsiga gaabiska cuntada u kariya, saar xaanshida cirifyada si digsiga gaabiska cuntada u kariya oo dhan u daboolmo.
- Adigoo adeegsanaya baaquli weyn, isku dar fixisada iyo sonkorta. Ku dar biyaha diiran oo walaaq ilaa ay isku qasmaan. Ku dar burka cad iyo burka ka samaysan heeda, saliida, cusbada oo walaaq ilaa ay isku qasmaan oo cajiin furfuran ka noqdaan.
- Daqiiq ama bur dheeraad ah ku rushee goobta cajiinka lagu fidinayo, adigoo si khafiif ah ugu faafinaya. Fidi cajiinka adigoo ka dhigaya kubbad oo kale, una soo rogaya cajiinka cirifka kuu dhow adigoo adeegsanaya curcurada gacmaha. Wareeji oo u gedi cajiinka 1/4 ahaan mar kasta oo ku celceli fidinta ilaa cajiinku saloog ka noqdo, qiyaastii shan daqiiqo.
- Ka dhig cajiinka kubbad oo kale, kadibna saar bartamaha digsiga gaabiska cuntada u kariya. Ku kari kul sarreeya ilaa ay qaybta hoose si buuxda uga karayso, qiyaastii 2 saacadood. (Heerkulka gudaha waa inuu ahaado ilaa 200 darajo, balse rootiga dusha sare kama noqon doono dahabi.) Si taxaddar leh uga bixi rootiga digsiga gaabiska cuntada u kariya.
- Si aad uga xoqdo qolofta, ku wareeji saxanka foornada oo xamisi ilaa uu ka noqdo dahabi, 2 ilaa 5 daqiiqo. Taageer rootiga adigoo dhinac-dhinac ugu istaajinaya shay si looga hortago inuu iiro oo ha qaboobo ugu yaraan 20 daqiiqo.
- Ku keydi bacda sinyeerka leh oo ka bixi hawada ka hor inta aadan xirin si aad u hubiso inay daray sii ahaato.
Talooyinka
- Ma markii kuugu horeysay ayaad rooti samaynaysaa? Eeg fiidiyowga loogu talagalay soo'adan si aad u barato sida loo fidiyo cajiinka.
- Leebitada loo isticmaalo in lagu daro rootigan waa mid xasaasi ah! Hubi inaad isticmaasho biyo diirran (inta u dhaxaysa 105 iyo 115 darajo xaraareed), si aadan leebitada u halayn. Leebitada waa loo baahan yahay si rootigan looga dhigo mid jilicsan oo faxsan.
- Waxaan kugula talinaynaa inaad isticmaasho digsiga gaabiska cuntada u kariya ee 5- ama 6-rubuc qaadka ah si aad u hesho natiijooyinka ugu fiican.
Cuntooyinka Soo jiidashada Leh
Maaddooyinka
Maaddooyinka
Maxaa laga sameeyaa Rootiga Digsiga Gaabiska Cuntada U Kariya?
Bur
Burka Heeda
Fixiso Fiican
Macluumaadka Nafaqada(Nafar Kasta)
KALORIYADA
230
WADARTA DUFANKA
4g
CUSBADA
300mg
WADARTA KARBOHAYDARAYDHKA
42g
BOROTIINKA
6g
