Faa'iidooyinka caafimaad ee Baradhada duban ee foornada

Dhinaca baradhada ee macaan, dubay foornada iyo fiiro gaar ah u yeelashada qaybta cabbirka ma samayn kartaa cunto caafimaad leh?

Baradho duban oo foorno ah

Baradhadu waa istaarji, laakiin taasi kama dhigayso caafimaad darro. Tani waa halka ay shakhsiyaadku u baahan yihiin inay tixgeliyaan cabbirka qaybta. Cuntooyinka istaarijka ah sida baradhada waa in ay qaataan qiyaastii rubuc saxanka, oo leh qol khudaar iyo il borotiin ah.

• Baradhadu waxay ku siin karaan il wanaagsan oo fiitamiin C, calcium, magnesium, potassium, folate, iyo fiber.
• Baradhadu waa kuwo aan baruur lahayn. (Waaxda Beeraha ee Maraykanka. 2019)
• Baradhada waxaa ku jira qaar ka mid ah antioxidants - lutein iyo zeaxanthin.
• Antioxidants-yadani waxay gacan ka geystaan ​​ilaalinta aragga waxayna gacan ka geystaan ​​hoos u dhigista khatarta ah xumaanshaha macular, taasoo keeni karta lumis arag. (Umesh C. Gupta Subhas C. Gupta 2019)

Waxyaabaha ay ka kooban

• 2 rodol oo baradho guduudan ama caddaan ah, oo maqaarku kaga haray.
• 2 qaado saliid saytuun ah.
• 2 qaado oo rosemary cusub la shiiday.
• 1 qaado oo toon ah, jar jartey.
• 1/2 qaado oo milix ah.
• 1/4 qaado shaaha basbaaska madow.

Diyaarinta

• Kululee foornada ilaa 425F.
• Dhaq baradhada oo ha engegin.
• Baradhadu uma baahna in la diiriyo, laakiin ka jar ciladaha dusha sare.
• Iska yaree baradhada waaweyn 2-inch.
• Haddii la isticmaalo baradho yaryar, waa laga tegi karaa oo dhan.
• Ku rid saxanka dubista hal lakab.
• Daadi saliid saytuun.
• Ku dar rosemary, toonta, milix, iyo basbaas.
• Tuur baradhada ilaa ay si siman u dahaadhan yihiin.
• Dubo daboolan 45 daqiiqo ilaa 1 saac, mararka qaarkood u rogmato.
• Baradhada waxaa la sameeyaa marka si fudud loo mudado fargeeto.

Kala duwanaanshaha iyo Bedelada

• Rosemary qallalan ayaa la isticmaali karaa halkii laga isticmaali lahaa rosemary cusub, laakiin maaha inta loo baahan yahay.
• 2 qaado ayaa ku filnaan doona.
• Haddii aysan jirin rosemary, thyme ama oregano waa la isticmaali karaa.
• Ikhtiyaar kale ayaa ah isticmaalka isku-darka geedo yaryar oo la jecel yahay.

Karinta iyo u adeegida

• Markaad dubanayso, ha ku daadin baradhada digsiga dubista, sababtoo ah waxay keeni kartaa inay si aan siman ahayn u karsadaan ama noqdaan kuwo dhogorta leh.
• Hubi in baradhada ay fidsan tahay oo loo qaybiyay hal lakab.
• Dooro baradho adag oo aan lahayn midab cagaaran.
• Baradhada madow ee cagaarka leh waxay ka kooban tahay iskudhis la yiraahdo solanine.
• Solanine waxay leedahay dhadhan qadhaadh, waxayna noqon kartaa waxyeello haddii xaddi badan la cuno. (Waaxda Beeraha ee Maraykanka. 2023)
• Baradhada waa la dhadhamin karaa si dhadhan dheeraad ah loogu daro. Isku day basbaas Greega, suugo kulul, ama aioli.
• Baradhada foornada lagu dubay ayaa ku fiican cuntooyinka khudradda.
• Ku adeega chard Swiss, digirta madow, ama chickpeas si aad u hesho cunto dheellitiran oo caafimaad leh.

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Cunista saxda ah si aad u fiicnaato

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tixraacyada

Waaxda Beeraha ee Maraykanka. FoodData Central. (2019). Baradhadu.

Umesh C. Gupta, Subhas C. Gupta. (2019). Doorka muhiimka ah ee baradhada, dalagga cuntada khudradda ah ee aan la sheegin ee caafimaadka iyo nafaqada aadanaha. Nafaqada iyo Sayniska Cunnada ee Hadda. 15 (1): 11-19. doi:10.2174/1573401314666180906113417

Waaxda Beeraha ee Maraykanka. (2023). Baradhada cagaaran khatar ma yihiin?