[Magaca Laatiinka] Brassica oleracea L.var.italica L.

[Isha dhirta] ee Shiinaha

[Tilmaanta]10:1

[Muuqaalka] Cagaar khafiif ah ilaa budo cagaaran

Qaybta Dhirta ee la isticmaalo: dhirta oo dhan

[Qaybta qaybta] 60 Mesh

[khasaaraha qallajinta] ≤8.0%

[Bir culus] ≤10PPM

[Kaydinta] Ku kaydi meel qabow & qalalan, ka fogow iftiinka tooska ah iyo kulaylka.

[Nolosha shelf] 24 bilood

[ Xidhmada] Ka buuxaan durbaanno waraaqo ah iyo laba bac oo gudaha ah.

[Miisaanka saafiga ah] 25kgs/durbaan

Brokoli waa xubin ka mid ah qoyska kaabajka, waxayna si dhow ula xiriirtaa caleemaha. Beeristiisu waxay ka timid Talyaaniga. Broccolo, magaceeda Talyaaniga, macnaheedu waa "biqilka kaabashka." Sababtoo ah qaybaheeda kala duwan, broccoli waxay bixisaa noocyo kala duwan oo dhadhan iyo dhadhan, laga bilaabo jilicsan iyo ubax (floret) ilaa fibrous iyo qallafsanaan (jirrid iyo jirid). Brokoli waxa ku jira glucosinolates, phytochemicals kuwaas oo u kala baxa isku-dhisyada loo yaqaan indoles iyo isothiocyanates (sida sulphoraphane). Broccoli sidoo kale waxaa ku jira carotenoid, lutein. Broccoli waa il heer sare ah oo laga helo fiitamiinnada K, C, iyo A, iyo sidoo kale folate iyo fiber. Brokoli waa il aad u wanaagsan oo fosfooraska, potassium, magnesium iyo fiitamiinada B6 iyo E.

Shaqada ugu weyn

(1) oo leh shaqada ka hortagga kansarka, oo si wax ku ool ah u wanaajinaya awoodda dhiig-baxa;

(2) Lahaanshaha saamaynta weyn si looga hortago loona xakameeyo dhiig-karka;

(3) . Iyadoo shaqada kor u qaadaysa sun-saaridda beerka, hagaajinta difaaca;

(4) . Iyada oo shaqada hoos u dhigta sonkorta dhiigga iyo kolestaroolka.

4. Codsiga

(1) Sida daroogooyinka ceeriin ee ka hortagga kansarka, waxaa inta badan loo isticmaalaa beerta farmashiyaha;

(2) Codsaday beerta alaabta caafimaadka, waxaa loo isticmaali karaa sida alaabta ceeriin ee cuntada caafimaadka, ujeedadu waa in kor loogu qaado difaaca

(3) Codsaday beeraha cuntada, waxaa si ballaaran loo isticmaalaa sida cunto lagu daro functional.

Samaynta Saliidda Qorfaha si sahlan, degdeg ah oo jaban.

Kaliya waxay igu kacday 0.85 Euros (0.95 $).

Saliidda qorfedu waxay aad ugu fiican tahay dubitaanka cuntooyinka sida buskudka, muffins, keega, donuts iyo macmacaanka kale ee macaan maadaama ay siinayso ur iyo dhadhan qorfe-y oo qumman.

Waxa kale oo aad u isticmaali kartaa Saliida Qorfaha ujeedooyinka qurxinta sida daryeelka maqaarka, maadaama ay runtii nafaqo leedahay. Qorfaha waxa uu leeyahay ujeeddooyin ka hortaga caabuqa iyo bakteeriyada iyo sidoo kale saliid saytuun ah oo sidoo kale hodan ku ah Omega 3 fatty acids.

Isticmaalka tayada wanaagsan ee saliid saytuun ah oo bikrad ah iyo qorfe ayaa kor u qaadi doonta wanaagga cuntadan.

Haddii aad xiisaynayso, waxaan u isticmaalay Saliida qorfe ee kareemka jidhka ee saliidda lidka-cellulite ee aan sameeyay. Waxaad ka daawan kartaa fiidiyowga halkan: https://www.youtube.com/watch?v=gQ9jpzu6b7s

Haddii aad ka heshay muuqaalkan, fadlan sii suulka oo ku biir Caft My Day Channel si aad fikrado iyo talooyin badan u hesho.

Mahadsanid!

Muusiga
Petit Biscuit - Indho qoto dheer oo buluug ah
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Laga soo bilaabo 4Ks Recipes - Fiidiyowgan waxaan ku aragnaa sida loo sameeyo Degdega & Fudud ee Nippattu Bhel. Nippattu waa cunnada cunnada fudud ee koonfurta Hindiya ee caanka ah sidaa darteed waxaanu samaynay cunto fudud oo Nippattu bhel ah anagoo adeegsanayna nippattu caanka ah.
Nippattu waxaa sidoo kale loo yaqaannaa cracker Bariiska, Thattai, Chekkalu

(***Xanuunkan waxa aanu u isticmaalnay Nippattu, Green Chutney, Tamrind chutney dhawaan waxaanu soo galin doonaa cuntooyinka cuntooyinkan ***)

ADEEGYADA: 2
Cabbirka: 1 koob = 250 ml

QALABKA
[ ] 4 diyaarsan nippattu jajabiyey
[ ] 1/2 koob ama 1 basal dhexdhexaad ah oo la jarjaray
[] Gacan ama 1/2 yaanyo dhexdhexaad ah oo jar jartey
[ ] 2 qaado oo laws dubay
[ ] 2 qaado oo ah chutney cagaaran
[ ] 2 qaado oo tamrind chutney ah
[ ] 1 qaado oo ah budada lawska la dubay
[ ] cusbo
[ ] 1 tsp budada basbaaska
[ ] 1 qaado oo ah budada Koryander
[ ] 1 tsp toon masala
[ ] 1 tsp Sambar masala
[ ] 2 qaado oo caleenta Korrinder ah
[ ] 1 qaado oo casiir liin ah

Cuntooyinka kale ee sheekeysiga
Tusaalaha sawirka https://youtu.be/10dkPJ1Mbh0
Pani Puri https://youtu.be/Le1keOgZT90
Pav Bhaji https://youtu.be/Udne3MLf9UQ
Bhel https://youtu.be/z7WGMSuqxwQ
KurKure Bhel https://youtu.be/V1ywJ7auHmw
Aloo Chaat https://youtu.be/yrLAGJz69Cs
Nippattu Bhel https://youtu.be/9p1Z-aBpxiQ
Chatapata galleyda bhel https://youtu.be/Tl9jZPqwoms

Fadlan wax kari oo la raaxayso qoyskaaga / asxaabtaada. Fadlan nala wadaag khibradaada, Waxaan jeclaan lahayn inaan kaa maqalno, Mahadsanid.
Waad ku mahadsan tahay daawashadaada, ku raaxayso, oo fadlan ha ilaawin: SUBSCRIBE LIKE, COMMENT, JECESHAHAY, SHARE iyo TAAGEER

Nala Soco
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Mar labaad waad ku mahadsan tahay booqashadaada!
4K's Recipe
Shraddha Kirasur
Rakesh Kirasur

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