Zakudya Zofunikira (potumikira)
Zamakono - 120
Mafuta - 10g
Carbs - 9g
Mapuloteni - 2g
Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Mapemphero 4 (1/2 chikho aliyense)
Mafupa amathandiza kwambiri mafuta , mapuloteni, potaziyamu, ndi mafuta . Zakudya za Mediterranean zimagogomezera magwero osatchulidwa a mafuta, monga omwe amawoneka mwachibadwa m'mafuta a azitona, mtedza, ndi mapepala. Mafuta a mono ndi polyunsaturated, akamadya moyenera komanso amadya m'malo mwa mafuta odzaza ndi mafuta, angathandize kuchepetsa mitsempha ya magazi komanso kuchepetsa chiopsezo cha matenda a mtima.
Guacamole ndi njira yapadera yosangalalira kukoma ndi kukoma kwa mapeyala. Gwiritsani ntchito mapiritsi osakaniza ndi kuwonjezera pa madzi a laimu, shallot kapena anyezi, cilantro, phwetekere, ndi mchere wothira mafuta a chilili kapena jalapeno. Gwiritsani ntchito mapulotechete, koma onjezerani masamba ena odulidwa kuti muphwime komanso kuti muwonjezeko kwambiri ndi antioxidant.
Zosakaniza
- 2 mapeyala apakati
- 1 sing'anga laimu, juiced
- 2 supuni finely akanadulidwa shallots
- Supuni 2 zophika bwino
- 1/2 phwetekere lalikulu, odulidwa
- 1/4 supuni ya tiyi ya ufa
- 1/2 supuni ya supuni mchere
Kukonzekera
- Sulani ma avocada, tulutsani maenje ndikukwera mu mbale.
- Onjezerani madzi a mandimu, shallot, ndi cilantro ndipo panizani peyalayi mpaka chirichonse chikuphatikizidwa koma chisakanizocho chikhalebe chokha.
- Onetsetsani mu phwetekere, phulusa, ndi mchere. Sakani ndi kusintha zofunikira ngati mukufunikira.
Zosakaniza Zosakaniza ndi Zobwereza
Kuti mukhale ndi fruity twist, mmalo mwa phwetekere wodulidwa, perekani mu 1/4 chikho makangaza mapulaneti owala antioxidant kuluma.
Mukhozanso kudula chimanga chofiira kapena chimanga chophwanyika pa khola ndikuchiyendetsa mu guacamole chifukwa chosiyana kwambiri. Mutu umodzi wa chimanga uli ndi pafupifupi 25 gm ya carbohydrate.
Malangizo Ophika ndi Kutumikira
Mukufuna kutembenuzira guacamole yanu kuchokera kumagulu, mapepala, ndi kuviika mu chakudya? Onjezerani ma spoonfuls ochepa a "guac" ku ma tacos anu a sabata , masangweji a masikati kapena saladi, kapena muzigwiritseni ntchito ngati chophimba pamsana wanu wam'mawa.
Ngati muli ndi hafu ya vocado theka yomwe simungagwiritse ntchito kuyendetsa pansi pa madzi ozizira kapena phulani laimu kapena madzi a mandimu pamwamba ndikusungira firiji mumtsuko wosakanikirana. Popeza kuti mapuloteni ali ndi mafuta onunkhira, madzi okwanira kapena mandimu kapena madzi a mandimu pamwamba sizingatheke pokhapokha thupi la avocado koma m'malo mwake liziteteza kadokoti kuti lisayambuke. Mukhoza kusunga tsamba lanu lakapolo mpaka lero.