Sugar daji shine daya daga cikin shafukan da aka fi sani da shi a cikin kayan cin abinci na kasar Sin da naman sa tare da broccoli yana daya daga cikin girke-girke masu ban sha'awa.
Ba wai kawai za ku iya samun wannan a cikin gidajen cin abinci na kasar Sin a yammacin kasar ba, amma mutanen Sin suna son wannan taya a Sin. Naman sa da kuma broccoli suna da sinadaran lafiya kuma suna da abinci mai gina jiki.
Akwai hanyoyi daban-daban da za a dafa irin wannan fry. Ga wani dadi mai kyau.
Abin da Kayi Bukatar
- 10.5 ounces / 300 g naman sa ganyaye (sliced ko julienned)
- 12 oci / 350 g broccoli
- 1 zuwa 2 teaspoons gishiri (na ruwan zãfi)
- 2 cloves tafarnuwa (sliced)
- 1 teaspoon Ginger (finely yankakken)
- 1 teaspoon dankalin turawa dan sita (ko cornstarch gauraye da 2 tablespoons ruwa)
- Ga Marinade:
- 1/2 babban kwai fararen
- 1/2 tablespoon dankalin turawa, sitaci (ko cornstarch)
- 1/2 tablespoon
- shinkafa (ko ruwan shaoxing)
- 1 tablespoon
- haske soya sauce
- 1 tablespoon kawa miya
- 1/2 tablespoon sugar (demerara)
- 1/2 teaspoon barkono barkono
- Zabin: 1/4 teaspoon yin burodi soda
Yadda za a yi shi
Yi Marinade
- A cikin babban kwano, haɗa tare da kwai kwai 1/2 tablespoon dankalin turawa dan sita, ruwan inabi shinkafa, waken soya, kawa miya, sukari, da kuma baki barkono.
- Ƙara naman sa, gaba daya rufe shi, kuma ku yi shawo kan akalla minti 30. Idan kana son naman sa don samun karin rubutun kuma ya zama bit softer sannan zaka iya ƙara soda na yin burodi.
Shirya Broccoli
- Yanke gurasar a cikin ƙananan mutum. Tafasa tukunya na ruwa tare da teaspoon 1 zuwa 2 na gishiri sa'an nan kuma rufe broccoli cikin ruwa don 20 zuwa 30 seconds.
- Drain da ruwa da kuma jiƙa da broccoli a ruwan sanyi / ruwan sanyi nan da nan don kwantar da shi.
Sanya Fry da Tasa
- Kiɗa wok tare da man fetur, dafaɗa toya da tafarnuwa da ginger na farko sa'an nan kuma ƙara naman sa kuma saro fry for 1 minti. Cire shi daga wok kuma ajiye shi.
- Wanke wok kuma ya bushe shi. Casa dan kadan daga man fetur ka motsa fry da broccoli na 20 seconds sa'an nan kuma ƙara da naman sa a cikin wok da kuma motsa jiki frying for 30 seconds.
- Dama a cikin dankalin sita-dumi-ruwa da kuma dafa don 20 seconds.
- Ƙara gishiri don dandana kuma yana shirye don bauta tare da zafi farin shinkafa.
Bambanci
- Zaka iya ƙara karas da albasa da ake so. Ana iya bufa shi cikin ruwa tare da broccoli amma zaka iya buƙatar ƙara ƙarin ruwa.
- Idan ka ga wannan tasa yana da ɗan bushe sosai yayin da ake frying, zaka iya ƙara ruwa don daidaita shi.
- Hakanan zaka iya daidaita saitunan don wannan girke-girke don dacewa da dandano na kanka.
Amfanin lafiya na Naman sa
- Kudan zuma yana da kyau a san shi don babban abun ciki na bitamin B12, wani abu mai muhimmanci don gina jiki da inganta aikin kwakwalwa da kuma tsarin juyayi.
- Naman sa abu mai kyau ne don zinc, wani ma'adinai mai mahimmanci don bunkasa jiki da kiyayewa.
- Kullum, nama shine babban hanya ga selenium. Selenium zai iya taimakawa wajen sarrafawa da kuma kula da ayyukan aikin jiki.
- Kudan zuma yana da kyau a saninsa don ƙarfin baƙin ƙarfe. Iron zai iya taimakawa wajen yin jinin jini wanda ke ɗauke da oxygen a jikin jiki don taimakawa wajen kiyaye lafiyar jiki, fata, gashi, da kusoshi.
- Naman sa yana dauke da layin da aka sani don rage yawan cutar cututtukan zuciya.
- Naman sa yana da girma a bitamin B6 wanda yake da muhimmanci ga samfurin jini.
- Naman sa yana dauke da matakan gina jiki, masu muhimmanci don ci gaba.
Amfanin lafiya na Broccoli
- Zai iya taimakawa ƙananan matakan cholesterol kuma rage haɗarin cutar cututtukan zuciya.
- Yana da kyau ga tsarin jiki na detoxification na jiki.
- Broccoli na da amfani da ƙwayoyin cuta.
- Yin amfani da broccoli zai iya taimakawa jiki don rage haɗarin wasu ciwon daji, kamar bakin, makogwaro da kuma ciwon ciki.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 390 |
| Total Fat | 11 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 89 MG |
| Sodium | 1,993 MG |
| Carbohydrates | 29 g |
| Fiber na abinci | 5 g |
| Protein | 44 g |