Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 120
Amafutha - 10g
I- Carbs - 9g
Amaprotheni - 2g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 4 (1/2 indebe ngayinye)
I-avovocos ingumthombo omuhle we-fiber, folate, potassium, nama-mono- nama polyunsaturated amafutha . I-Mediterranean Diet igcizelela imithombo engafaniwe yamafutha, afana nalawo atholakele ngokwemvelo ngamafutha omnqumo, amantongomane, nama-avocados. Amafutha e-Mono- ne-polyunsaturated, uma esetshenziselwa ukulinganisela futhi adliwe esikhundleni samafutha agcwele noma ahambayo, angasiza ukunciphisa amazinga egazi le-cholesterol futhi anciphise ingozi yesifo senhliziyo.
I-Guacamole yindlela ejwayelekile yokujabulela ukunambitheka nokuvutha kwama-avocade. Ama-avocad Mash bese ufaka umfutho we-lime juice, i-shallot eqoshiwe noma anyanisi, i-cilantro, utamatisi nosawoti ene-pinch yokukhethwa yesikhumba se-chili noma i-jalapeno eqoshiwe. Khonza nge-chicken tortilla, kodwa engeza eminye imifino yokusika ukuze udilize kanye nokukhukhumeza okwedlulele kanye nokugqugquzela ukuvimbela i-antioxidant.
Izithako
- Ama-avocad 2 aphakathi
- 1 lime eliphakathi, i-juiced
- 2 wezipuni we-shallots oqoshiwe
- Izipuni ezimbili eziphethwe cilantro
- 1/2 utamatisi omkhulu, oqoshiwe
- 1/4 ithisipuni isiliva
- 1/2 isipuni usawoti
Ukulungiselela
- Hlanganisa ama-avocade, thatha izinkomba bese uphonsa esitsheni.
- Yengeza ijusi, i-shallot, ne-cilantro futhi uhlanganise i-avocado kuze kube yilapho konke kuhlanganiswa kodwa ingxube iyahlala ikhona.
- Hlanganisa utamatisi, i-powder, nosawoti. Nambitha futhi ulungise isikhathi sonyaka njengoba kudingeka.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ukuze uthole i-fruity twist, esikhundleni se-utamatisi oqoshiwe, ufafaza ku-1/4 indebe yamagomegranate ngenjongo ekhanyayo ye-antioxidant.
Ungaphinde usika umquba noma ummbila ongekho emgqeni bese uyishukumisela ku-guacamole ngokushintshashintsha okukhulu kokushisa. Omunye indlebe yommbila uqukethe cishe ama-25 amagremu we-carbohydrate.
Amathiphu wokupheka nokukhonza
Ufuna ukuguqula i-guacamole yakho emagodini, ama-chips, bese udibanisa ekudleni? Engeza ama-spoonful ambalwa "we-guac" kuma- tacos akho amasonto amabili , ama-sandwich noma ama-saladi, noma uwasebenzise njengendlela yokugcoba esithombeni sakho sekuseni.
Uma unesigamu se-avocado esingeziwe ukuthi ngeke usisebenzise ngaphansi komfudlana wamanzi abandayo noma ucindezela i-lime noma ijusi lemonti phezulu bese ugcina esiqandisini esitsheni esingenalutho. Njengoba i-avocados enamafutha ahlambulukile, ungqimba lwamanzi noma i-lime noma ijusi lemonti phezulu ngeke libheke inyama yesikhumba kodwa kunalokho livikela i-avocado ukuba ingabonakali. Ungagcina isigamu sakho se-avocado ngale ndlela kuze kube usuku.