Emma Miller
Mapeyala ndi chakudya chopatsa thanzi komanso chopatsa thanzi chomwe chingakuthandizeni kuti muwonjezere kudya zakudya zopatsa thanzi. Zosakaniza zokhala ndi michere yambiri ndizomwe zimakhala ndi mavitamini ambiri, mchere, ndi zakudya zina zokhala ndi zopatsa mphamvu zochepa.
Ubwino wa mapeyala ndi chiyani?
Gawo limodzi mwa magawo atatu a mapeyala (50 g) ali ndi ma calories 80 ndi pafupifupi mavitamini 20 ndi mchere. Mapeyala ndi gwero labwino la fiber, folic acid, vitamini K, pantothenic acid, ndi mkuwa, komanso ali ndi mafuta abwino.
Ngati mukuganiza kuti mungadye bwanji mapeyala osaphika kapena mapeyala, pali njira zambiri zosavuta zomwe mungawapangire kukhala gawo lazakudya zanu zanthawi zonse.
Avocado basi
Njira imodzi yabwino komanso yosavuta yosangalalira mapeyala ndikuwadya ngati chinthu chodziyimira pawokha. Ma avocados okhwima, odulidwa pakati ndi okoma kuti alawe, adzakhala okoma kwa mbale iliyonse.
Momwe mungadye ma avocados osaphika? Kwa okonda mapeyala: chomwe mungafune ndi theka la mapeyala osasamba owazidwa ndi mandimu kapena zokometsera zomwe mumakonda. Yesani paprika pang'ono kapena viniga wosasa kuti muwonjezere zonunkhira.
Momwe mungadye ma avocados: masangweji
Njira ina yosavuta yodyera mapeyala ndikuwafalitsa pa tositi kuti akhudze kwambiri komanso odzaza popanda cholesterol.
Avocado yophwanyidwa ndi gwero lokoma lamafuta abwino komanso njira yopanda mafuta m'malo mwa mafuta ena otchuka omwe ali ndi mafuta ambiri.
Mapeyala amadyedwa yaiwisi: saladi ya mapeyala
Avocados akhoza kukhala osavuta kuwonjezera pa chakudya chamasana kapena chakudya chamadzulo. Kodi kuphika avocado? Zosavuta kwambiri! Njira yokoma yophatikizira mapeyala muzakudya zanu zatsiku ndi tsiku ndikusangalala ndi saladi yosavuta kupanga. Ndizosavuta monga kuwonjezera magawo angapo a avocado ku saladi yomwe mumakonda kapena kugwiritsa ntchito mapeyala ngati maziko a saladi yopatsa thanzi komanso yopatsa thanzi.
Zikuwoneka zokongola mu saladi yodulidwa. Pangani saladi yanu ya avocado ndi kuvala saladi.
Masangweji ndi burgers
Ngati mumadabwa kuti mungaphike bwanji mapeyala, kodi mwayesapo kupanga masangweji a avocado kapena ma burgers kapena kuwotcha? Iyi ndi njira ina yokoma komanso yosavuta yophatikizira mapeyala munkhokwe kapena pikiniki yotsatira.
Masangweji okhala ndi nyama yankhumba, letesi, mapeyala, ndi tomato, ma burgers a avocado, kapena ma avocado rolls - avocado amawonjezera kukoma kwa sangweji iliyonse.
Guacamole kapena avocado msuzi
Mapeyala atha kugwiritsidwa ntchito kupanga guacamole wa timitengo ta veggie kapena crackers. Zakudya zosavuta komanso zosavuta kukonzekera izi zimatha kudyedwa nthawi iliyonse ya tsiku. Ndipo ili ndi yankho lalikulu ku funso: momwe mungadye ma avocados pa kadzutsa.
Ngakhale mapeyala amodzi amatha kukhala chotupitsa chambiri cha tchipisi kapena timitengo ta zamasamba. Avocado yatsopano, yodulidwa kapena yosenda, ingagwiritsidwe ntchito kupanga msuzi wosangalatsa.
Zakudya zokometsera za avocado
Onjezani mapeyala pazakudya zotsekemera zotsekemera posakaniza ndi zipatso, yesani kupanga mapeyala a chokoleti kapena makapu okometsera. Mwayi ndi zopanda malire!
