Yadda ake hadda miyan karas

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Miyan karas, miya ne dake cike da dandano, kuma miya ne da idan kika gwada zaki so ki kara.

Binciken kimiyya ya bayyana cewa bayan karin dandano da karas yake karawa abinci yana kuma dauke da sinadarai masu yawa da suka hada da antioxidants, beta-carotene, alpha-carotene, lutein, potassium, vitamin C, vitamin A, fibre da Carotenoids.

Abubuwan bukata sune:

  • Karas
  • Albasa
  • Curry
  • Gishiri
  • Tafarnuwa
  • Attarugu
  • Sinadarin dandano

Yadda ake hadda miyar karas

  1. Ki samu tukunyan ki mai tsafta, ki sa a kan wuta.
  2. Sai kisa man zaitun idan baki dashi zaki iya sa man gyadan ki.
  3. Ki zuba albasan ki a cikin man ki soyashi sama sama yayyi laushi amma kar ya kone.                                                                       
  4. Idan albasanki yayyi laushi sai ki zuba sinadarin dandanon ki,gishiri,tafarnuwa da curry mu soya na minti daya.
  5. Sai mu zuba karas in mu da muka yayyanka a ciki da ruwa mu barshi ya dahu.
  6. Idan ya tafasa kuma karas in mu yayyi laushi sai muyi amfani da hand blender mu markade shi a cikin tukunyan ko kuma mu juye komai a blender mu nika.
  7. Bayan mun nika sai mu mayar dashi  kan wuta mu zuba dan attaruhu idan miyan mu bai ji gishiri ba sai mu kara mu barshi na minti daya.
  8. Toh miyan karas in mu ya hadu, ana shan miyan zalla ne, ga daddi ga amfani ga lafiyar jikin mu.

   

Marubuciyya: Firdausi Musa Dantsoho

 

 

 

 

 

 

 

 

 

 

 

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