Pangani Guacamole Nokha: 3 Maphikidwe Okoma Ndi Athanzi

Kupanga guacamole nokha ndikosavuta ndi maphikidwe okoma awa - komanso athanzi.

Guacamole ndiyosavuta kudzipangira nokha komanso ndi yathanzi chifukwa chopangira chokoma kwambiri ndi mapeyala - ndipo ndi chakudya chapamwamba kwambiri.

Zotsatira zabwino za avocado paumoyo

Peyala ndi bomba lenileni la vitamini ndipo lili ndi mavitamini ndi michere pafupifupi 20, kuphatikiza vitamini K, yomwe ndi yofunika kwambiri pa mafupa, mtima, ndi ubongo. Kuphatikiza apo, vitamini B yomwe ili nayo ndiyofunikira pa thanzi la ma cell ndi DNA, ndipo vitamini folate yomwe ili nayo ndiyofunikira pakupanga kagayidwe kachakudya m'thupi.

Kuphatikiza pa mavitamini, mapeyala alinso ndi mafuta acids a monounsaturated omwe amatha kukhala ndi zotsatira zabwino komanso kutsitsa cholesterol. Chifukwa cha index yake yotsika ya glycemic, zimangolola kuti shuga wamagazi azikwera pang'onopang'ono, zomwe zikutanthauza kuti sikuti amangolekerera odwala matenda ashuga okha, komanso amalepheretsa zilakolako zowopsa za chakudya. Wolemera mu fiber, amakupangitsani kukhala okhuta komanso okhutitsidwa.

N'chifukwa chiyani mumadziviika nokha guacamole?

• Zopatsa mphamvu zochepa kuposa ma dips ena akumafakitale chifukwa amatha kukhala ndi zonenepa monga mayo kapena kirimu wowawasa
• Zosakaniza zachilengedwe zokha komanso zabwino zomwe zimakhala ndi thanzi labwino zomwe mungasankhe ndikudzipangira nokha
• Zopanda zotetezera, shuga woyengedwa, ndi mafuta a trans
• Zoyenera pazakudya za vegan, gluteni komanso zopanda lactose

Maphikidwe osavuta a guacamole

1. Mexican Guacamole
Zosakaniza:

• Tsabola wofiira wofiira 2
• 2 mapeyala ang'onoang'ono
• ochepa chitumbuwa tomato
• ma clove awiri a adyo
• supuni ziwiri za mandimu
• tsabola ndi mchere

Kukonzekera:

1. Sambani chilies ndi chitumbuwa tomato. Dulani tsabola ndi kuwachotsa. Kenako onse amadulidwa.
2. Dulani avocado ndikuiponya ndi supuni. Tsopano zamkati zimatha kutulutsidwa ndikuziyika mu mbale yaing'ono.
3. Peel adyo ndi kufinya kudzera mu press.
4. Tsopano zomwe muyenera kuchita ndikuphwanya zamkati ndi mphanda kuti zikhale zotsekemera ndikusakaniza ndi tomato wodulidwa ndi zidutswa za tsabola. Nyengo ndi mchere ndi tsabola ndi kuwonjezera Finyani ndimu.

2. Guacamole ndi nyemba
Zosakaniza:

• chitini cha nyemba za impso
• anyezi wofiira
• 2 cloves wa adyo
• avocado
• 2 supuni mandimu
• Supuni 2 zonona zonona
• mchere ndi tsabola wa cayenne

Kukonzekera:

1. Muzimutsuka nyemba m'madzi ozizira ndikuzisiya kukhetsa.
2. Tsopano anyezi ndi adyo ayenera kupukuta ndi kudulidwa bwino.
3. Cheka mapeyala ndi theka, tengani supuni ndikugwiritsa ntchito kuchotsa mwala. Kenako tulutsani nyamayo pakhungu ndikuyiyika mu mbale.
4. Pulani thupi la avocado pamodzi ndi nyemba, anyezi, ndi zidutswa za adyo, ndiyeno sakanizani kirimu wowawasa.
5. Pomaliza, onjezerani guacamole ndi mchere ndi tsabola wa cayenne kuti mulawe, ndikuwonjezera madzi a mandimu.

3. Guacamole ndi Feta
Zosakaniza:

• avocado
• 2 cloves wa adyo
• Magalamu 70 a feta
• 2 supuni mandimu
• mchere ndi tsabola

Kukonzekera:

1. Chekani avocado, tulutsani dzenje ndi supuni, ndikuyiyika mu mbale.
2. Tsopano peel ndi finely kuwaza adyo cloves.
3. Dulani feta ndi kuwonjezera ndi zidutswa za adyo ku zamkati za avocado.
4. Tsopano kusakaniza zonse ndi mphanda kuti poterera misa. Nyengo ndi tsabola ndi mchere.