Dufan, fiber, carbohydrates, borotiinka, ka sarreeya qiimaha nafaqada ee sarreenka.
Macdanta iyo kareemaha: Potassium, calcium, birta, naxaas, manganese, zinc, molybdenum, nickel, cobalt, strontium, iodine, bromiin, fosfooraska, fiitamiin A, D, E, PP, vitamin B.
Yaa u maleyn lahaa in roodhida qamriga ah ay badbaadin karto xasaasiyad ka timaadda carruurnimada, inay ka caawiso inay ka saarto sunta iyo sunta jirka, xitaa ka takhalusto miisaanka xad-dhaafka ah. Haddii aad u baahan tahay in aad miisaanka lumiso, cun cunley ka badan - ilka ugu fiican ee fitamiinada. Thanks to fibre ku jira siriyadan, dareenka qaylo-dhaanta ayaa noqon doona mid dhameystiran oo soconaya waxaana uu baabi'in doonaa baahida loo qabo in la xakameeyo gaajada oo leh marar badan, marmarka qaarkoodna miyir-doorsoon.
Boorash barley ah
Quraac aad u fiican oo degdeg ah. 60 g oo ah balaastada shaciir (waxaad ku dari kartaa qanjaruufo cusbo ah) diyaariya 2 koob oo biyo karkaraya ah. Shukumiinka daboolka daboolka ka dibna ku hay kuleylka hooseeya ilaa dareeraha gebi ahaanba la kariyo. Daadi xawaashka kor ku xusan, ku dar mooska, sabiibta, ku saydhaa sharoobada.
Barley Granola
8 jeer
Daweyn faa'iido leh. Isku qas 250 g of flless geel, 1 tbsp. sonkorta dabiiciga ah ee dabiiciga ah, 1/4 tsp. qorfe, 2 tbsp. malab, 1 tbsp. Saliid saytuun, 1/4 tbsp. miraha la dubay, qanjaruufo ah. Dubo foornada 140C illaa dusha sare ee dahabka ah. Qabooji oo ku dar 200 g oo ah miro la qalajiyey.
Barley Burrito
4 ilaa 5 jeer
Cuntada Meksika leh cawska ayaa ah meesha ugu fiican ee fitamiinada. In 2 muraayadood oo ah qoryaha lakabka (miraha gawaarida oo dhan, diiray iyo dhulka), ku shub 1/2 litir oo biyo ah karkariyo digsi dhexdhexaad ah. Dabool daboolka, u wareeji dabka yaryar iyo kariyo ilaa inta shaciirku jilicsan yahay oo dareeraha la nuugo. Ku dar 130 garaam oo salsa ah (Maraqa Meksika). On tortilla (macdanta khafiifka ah ee Mexican ah ee laga sameeyey burka ama burka hadhuudhka leh dhir udgoon, lagu iibiyo dukaamada), ku rid 3 qaado. digirta caanaha ah, iyo 70 g oo ah isku dar ah salsa luul. Iskusoo wada duubooji cusub, cheddar iyo dhuuban khafiif ah ee hala-peno (nooca basbaaska yar). Ku dar tortillada tuubooyinka oo ku dubo hoos u dhig heerkul ah 180C 10-1 5 daqiiqo.
By habka
Si aad uga takhaluso urka soo baxa marka aad wax cunaysid, ka sii dar waxyeelo badan - khamriga, toonta, ama hilibka doofaarka ayaa lagu daraa biyaha.
In Roma qadiimiga ah, waxaa loo tixgeliyaa khudradda ugu weyn - waxaa laga yaabaa, kaabajka kaliya ku faani karaa sida badan oo kala duwan. Isticmaal badan oo aan qaali ahayn, kaabajka ayaa ku haboon daaweyn kasta. Qaar badan oo kala duwan ayaa la heli karaa sanadka oo dhan.
Kaabashka waa ilaha ugu qanisan ee kalsiyum, fitamiinada A iyo C, beta-carotene, birta iyo potassium, laakiin inta badan waxaan hoos u dhignaa. Qiyaastii 87% dadku waxay tixgaliyaan urta karsan ee la kariyey (gaar ahaan la kariyay) wax xun. Sidaas darteed uma baahnid inaad karsato - geeddi-socodka wax lagu karsado, ku dhawaad dhammaan glukosinolates ku jira Kaabashka (koox ka mid ah phytochemicals, antioxidant nadiif ah) kaas oo si qoto dheer loo baaray sababtoo ah guryaha guryaha ka hortagga kansarka ayaa lumaya.
Waxaa la go'aamiyey: ma kareyn doono.
Caanaha
Laga soo bilaabo kaabajka cayriin waxaan laba jeer ka helnaa glukosinolat badan sida ka karkarsan.
Isku day hadda
Ku dar caleemo caleenta saladh, suugo, maraq qabow. Ku rid sandwiches halkii salad.
Parenaya
Diyaar u ah dhowr kaabajka ah ma lumiyo waxyaabo waxtar leh.
Isku day hadda
Kaabashka caydhu wuxuu hayaa qoyaankiisa iyo urta dhexdhexaad ah 5 daqiiqo. Xilliga milixda iyo basbaaska, ku dar barandhada la shiiday ama qurxin foorno hilib caato ah.
Shan daqiiqo oo foorjir ah oo saliideed ah ayaa ilaaliya glucosinolates iyo walxo kale oo waxtar leh isla sida fayadhowrka.
Isku day hadda
Ku dar caleemo kaabaji ah khudaar cagaaran ama si khafiif ah u bakhtiiyaan si gooni ah 1 qaado shaah. saliid saytuun ah.