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Hel khudaar iyo caafimaad xagaagan adoo diyaarinaya qaar ka mid ah cuntada fudud ee khudradda. Cunnooyinka khudradda ayaa fudud in la sameeyo maaddaama ay ku jiraan waxyaabo aad u yar oo si fudud loo heli karo. Waxaa la sheegay in jir caafimaad qaba uu u horseedi doono maskax caafimaad qabta sidaa darteed ay aad muhiim u tahay in la cuno cunnooyin caafimaad qaba. Cilmi baarayaal badan ayaa xitaa cadeeyay in nidaamka gabowga uu yarayn karo haddii uu lahaa khudaar daray ah oo qeyb ka ah cuntada. Fiiri sida loo diyaariyo cuntooyinka khudradda dhadhan fiican leh.Cunnooyinka Khudradda Cunnada - Saute khudradda
Waxyaabaha ay ka kooban:
1.2 zucchini (loo jarjarey ulaha)
2.1 tsp saliid saytuun ah
3.2 xabo oo toon ah oo la jajabiyey
4.1 koob yaanyo yaryar (kala badh)
5.3 koob isbinaajka
6.1 tsp liin dhanaan ah
7.1 / 2 budada basbaaska
8.Miisaanka dhadhanka (ikhtiyaar)
Habka:
1. Kuleyli digsi leh shaaha saliida ah. Toonta shiil daqiiqad dab olol dhexdhexaad ah.
2. Kudar zucchini la jarjarey, yaanyo, isbinaajka oo kari ilaa 2-3 daqiiqadood kadib markii khudrad walba lagu daro
Ku dar liin dhanaan, budada basbaaska iyo milixda.
4. Iska fogee digsiga, isku walaaq ka dibna adeegso. Khudradda dhadhan fiican leh oo diyaar u ah inay u adeegto.
Cuntadan khudradeedku waa 40-45 kalooriyo mana laha kolestarool.
Cunnooyinka Khudradda khudradda - Butternut Squash Puree
Waxyaabaha ay ka kooban:
1.5-6 karootada (diiray, jiiska)
2.1 squash squash (diiray oo jarjar xabadaha)
3.1 / 2 koob oo casiir liin dhanaan ah
4.1 / 8 tsp lowska
Habka:
1. Karkari karootada iyo squash subagga ilaa inta jilicsan, qiyaastii 10-15 daqiiqo.
2.Ka dar Karootada, squash, juice liin dhanaanta ah iyo miraha loo yaqaan 'nutmeg' si loogu kariyo qalabka wax lagu kariyo oo isku walaaq ilaa inta laga dhejinayo. Ku dar. Xilliga kuleylka kuleylka leh haddii aad rabto.
Cuntadani khudradda waxay ka kooban tahay 90 kaloori oo gabi ahaanba ma laha kolestarool.
Iskuday inaad udiyaariso kuwaan caafimaadka qaba, ee fudud si aad u karisid cunnooyinka cunnooyinka khudradda ah una muuqdaan kuwo hagaagsan oo hagaagsan had iyo jeer.
