Quraacda
1 baaquli oo shaah ah, qaxwo ama faleebo, sonkor la'aan - 0 kcal
1 yogurt dufan yar / 100 g oo jiis ah oo leh 10-20% dufan / 1 koob oo caano badh ah - 100-200 kcal
2 xabbo oo rooti ah, oo leh 10 g oo margarine ah iyo shaaha macaan ama compote - 300 kcal
1 khudaar cusub, oo la dhaqay laakiin aan diirin, ama 1 koob oo casiir khudrad ah (15 cI). - 80 kcall
Wadarta - 480 kcal
Subax cunto fudud (Optional) :
100 g oo farmaajo cariish ah oo dufanku ku yar yahay ama miro yar, la dhaqay laakiin aan diirin - 100 kcal
1 koob oo shaah ah ama faleebo aan sonkor lahayn - 0 kcal
Wadarta - 100 kcal
Qado:
100 ilaa 200 g oo khudaar ceeriin ah (karootada daadi, qajaar, salad cagaaran, yaanyo, dabocase, qaraha, iwm), cusbayn leh vinaigrette khafiif ah (oo ku salaysan shaaha saliidda cuntada) - 50 kcal
100 ilaa 150 g oo kalluun ah ama hilib caato ah, oo lagu beddelo 2 ukun laba jeer toddobaadkii. - 150 kcal
100 ilaa 200 g oo khudaar cagaaran ah (digirta cagaaran, isbinaajka, chard, kaabajka, tufaax, caleen, iwm.)
1 baaquli Shiinees ah oo ah cuntooyinka istaarijka ah (bariis bunni, soy, baasto, digir la qalajiyey, lentil, iwm.) ama baradhada - 25-35 kcal
1 dab oo margarine gabbaldayaha ah (5 g) ama subag dufanku ku yar yahay - 44 kcal
100 g oo dufan yar, farmaajo cad oo aan la macaanayn - 100 kcal
1 khudaar yar yar, oo la dhaqay laakiin aan diirin (haddii aan la cunin xilliga subaxda cuntada fudud). - 80 kcal
Wadarta - 455 kcal
Cunto fudud duhurkii:
1 0% yogurt dufan leh - 57 kcal
1 cabitaan sonkor ah oo kulul ama qabow - 0 Kcal
Wadarta - 57 kcal
Casho :
1 baaquli oo maraq khudradeed ah (leek, celery, dabacasaha, bagalka, boqoshaada, toon, basasha, iwm.) iyo baradho yar, oo aad ku qastay galaas yar oo caano la dubay ama badhkii. - 50 kcal
100 ilaa 150 g oo kalluun ama hilib ah oo la kariyey baruur la'aan - 150 kcal
1 baaquli Shiineys ah oo cunto istaarji ah (bariis bunni, soy, baasto, digir qallalan, lentil, iwm.) ama baradhada loogu talagalay karbohaydraytyada qunyar socodka ah iyo fiber - 250 kcal
100 ilaa 200 g oo khudaar cagaaran ah oo leh 10 g oo margarine ah - 50 kcal
1 xabbo oo rooti ah oo rooti ah oo buuxa ama cad - 150 kcal
1 midho yar yar, oo la dhaqay laakiin aan diirin. - 80 kcal
Wadarta - 730 kcal