Halkee ayaad ka heli kartaa borotiinka? Ma ogtahay in hilib la'aan aad dhimato? Aad baad u tahay! Intee jeer ayaad maqashay waxyaabahan oo kale cinwaankaaga. Anagu, khudraddaas, si fiican ayaan u noolahay iyada oo aan cunno laga soo qaadin xayawaanka iyo waqti isku mid ah waxaan ognahay halka laga helayo qiyaasta saxda ah ee borotiinka.
1. Beerta, kaabajka iyo ukunta ukunta la shiilay
Imisa borofisar: 28 garaam
2. Baasto leh broccoli, cashew iyo tofu
Imisa borofisar: 24 g
3. Digirta madow, rucola, baradhada iyo ukunta cayriin
Imisa borofisar: 30 g
4. Kinoa oo la dubay tofu iyo subagga lowska
Imisa qiyaasood ah: 45g
5. Salad Digra ah
Imisa qiyaasood ah: 45g
6. Shimbiraha doofaarku waxay la tartamayaan seis
Imisa qiyaasood ah: 45g
7. Cunto khudradeed
Imisa borofisar: 30 g
8. Boorash lagaabaje leh oo leh baradhada baradhada kareysa
9. Meel yar oo cagaaran oo leh digir
Imisa borofisar: 22 g
10. Maraq laga bilaabo Parmesan, Cabbage iyo White Beans
Imisa borofisar: 20 g
11. Sandiweer leh ukun qallajiyey, dhererka iyo jiiska
Imisa qiyaasood ah: 18 g
12. Maraq bean
Imisa borofisar: 140 g
13. Wafar laga sameeyey burka hadhuudhka ah
Imisa borofisar ah: 10 g
14. Kalluunka baradiidka leh digirta iyo cagaarka
Imisa borofisar: 25 g
15. Taco
Imisa borofisar: 11 g
16. Cabbiraadda Maraq Cagaaran
Imisa borofisar ah: 10 g
17. Leeks, basbaaska gaduudan iyo noodles
Imisa borofisar: 20 g
18. Tofuub la dubay iyo qorfe oo leh lentils iyo isbinaajka
Imisa borofisar: 32 g
19. Hilibka hilibka doofaarka leh ee la isku daro
Imisa qiyaasood ah: 18 g
20. Spaghetti leh zucchini iyo soya
Imisa borofisar: 31 garaam
21. Bean lasagna
Imisa qiyaasood ah: 18 g