John Myers
Ukotapheya unempilo futhi ungena kahle cishe kukho konke ukudla. Nokho, kukhona nezimangalo mayelana nokwatapheya okungelona neze iqiniso.
Ukotapheya wachaza kafushane
Izihlahla zikakwatapheya (Persea Americana) zingezomndeni we-laurel. Zingaba zinkulu (kufika kumamitha angama-20) futhi zifane nezihlahla ze-walnut ezinamahlamvu azo aluhlaza. Ngokuya ngenhlabathi engaphansi, isihlahla sikakotapheya singafinyelela ubukhulu behlathi kuphela.
Ukwatapheya ngokwawo - ngokombono wezitshalo ijikijolo - lingaba lincane njengepheya, kodwa futhi lingafinyelela ubukhulu bekhanda lomntwana. Kodwa-ke, izinhlobo ezinkulu azivamile ukuthengiswa ngoba azigcini kahle futhi ngeke zithole abalandeli abaningi e-Europe - ikakhulukazi njengoba zingaba nesisindo esingaphezu kwe-1 kilogram.
Ukotapheya uvela eSpain, Mexico, noma eNingizimu Afrika
Ukutshalwa kukakwatapheya ezindaweni ezishisayo zomhlaba, njengaseNingizimu neMelika Ephakathi, eNingizimu-mpumalanga ye-Asia, nase-Afrika, kwaqala eminyakeni engaphezu kuka-10,000 edlule. Namuhla, isithelo sebhotela esimise okwepheya sikhula ezindaweni ezishisayo, isibonelo eningizimu yeSpain nase-Israel.
Kodwa-ke, iNyakatho neMelika Ephakathi ingabakhiqizi abahamba phambili bakakotapheya emhlabeni. Nokho, iningi lamakotapheya angathengwa emazweni ase-Europe Emaphakathi avela eningizimu yeSpain, Israel, Mexico, noma eNingizimu Afrika. Ngoba ama-avocados ase-US asetshenziswa kakhulu ezimakethe zawo futhi awathunyelwa kwamanye amazwe.
Incazelo yegama elithi ukwatapheya
Igama elithi ukwatapheya livela egameni lesi-Aztec elithi ahuacatl, elaliphinde lisetshenziswe “amasende” ngenxa yokufana okuthile.
Amanani omsoco kakotapheya
Kodwa-ke, khumbula ukuthi izinhlobo ezahlukene zikakotapheya nazo zingaba nezindinganiso ezihlukene zokudla okunempilo futhi amanani anikeziwe anganikeza umhlahlandlela onzima kuphela.
Ukwatapheya unalawa mavithamini namaminerali
I-100 g ukwatapheya uhambisana “ne-avocado ene-Hass noma ingxenye enkulu yohlobo lukakotapheya (isb. Ryan). Amanani ashiwo amavithamini namaminerali abhekisela ku-100 g we-avocado pulp Sicacisa ikakhulukazi lezo zinto ezibalulekile okudingeka zihlanganiswe okungenani ngamaphesenti angu-5 ne-100 g ye-pulp kakotapheya.
Amanye amanani ezinto ezibalulekile avame ukunikezwa emithonjeni yase-US. Ngokolwazi lwabo, ukwatapheya uqukethe i-folic acid (folate) ephindwe kane uma kuqhathaniswa nemithombo yaseYurophu, yingakho ukwatapheya ukhangiswa njengomthombo omuhle kakhulu we-folic acid e-USA.
Ukwatapheya awunawo ama-purines/uric acid
Ukwatapheya awunawo ama-purines ngakho-ke ayikho i-uric acid ekhiqizwa ngesikhathi sokugayeka kokudla. Ngakho-ke kungaba kalula ingxenye yemenyu uma kwenzeka i-gout noma amatshe ezinso ahambisanayo.
Ukwatapheya wokungabekezelelani kwe-fructose
I-avocado ayinayo i-fructose, i-glucose encane kuphela (3.5 g nge-100 g), ngakho-ke ingena kahle ekudleni okunokungabekezelelani kwe-fructose. Ukwatapheya ungadliwa futhi uma unokungabekezelelani kwe-sorbitol. Ayiqukethe i-sorbitol.
Ukwatapheya wokungabekezelelani kwe-histamine
Ukwatapheya uqukethe cishe u-23 mg we-histamine ngekhilogremu futhi, ngakho-ke - kuye ngokubekezelelana komuntu siqu kwe-histamine - ngokuvamile kubhekwa njengokungalungile esimweni sokungabekezelelani kwe-histamine. Nokho, amanye amawayini abomvu aletha kufika ku-2000 mg histamine ilitha.
Unini ukotapheya ngesizini?
Ukotapheya osuka eSpain nase Israel uvunwa kusukela ngoMfumfu kuya kuNhlaba. Ukotapheya osuka eKenya naseNingizimu Afrika kusukela ngoNdasa kuya kuMandulo.
Ukotapheya kungcono ungapheki
Ukotapheya udliwa uluhlaza kuphela. Lapho kushisa, alahlekelwa yiphunga lawo.
Ukwatapheya wehlisa amazinga e-cholesterol
Ngisho nanamuhla, abanye odokotela basaluleka ngokudla ama-avocados uma une-cholesterol ephezulu ngoba bakholelwa ukuthi isithelo esinamafutha singaba nomthelela omubi kuma-lipids wegazi. Njengeminqumo noma ama-alimondi, ukwatapheya ikakhulukazi uhlinzeka ngamafutha e-monounsaturated fatty acids (cishe ama-8 g nge-100 g), okwaziwayo ukuthi anomphumela omuhle emazingeni e-cholesterol.
Ucwaningo olwanyatheliswa kuyi-Journal of the American Heart Association ngo-2015 lwaqinisekisa ukuthi ukwatapheya ungakwazi ukwehlisa amazinga e-cholesterol.
Ukwatapheya wamatshe enyongo
Ngenxa yokuthi i-cholesterol ephezulu iyisici esibalulekile esiyingozi ekuthuthukiseni amatshe enyongo, njengoba amatshe amaningi enyongo enziwe ingxenye enkulu ye-cholesterol, futhi njengoba ukwatapheya (bheka isigaba esidlule) usiza ukulawula amazinga e-cholesterol, ukwatapheya uphephile ukudliwa uma unenyongo. Ama-monounsaturated fatty acids kuma-avocado ikakhulukazi athathwa njengokunciphisa ingozi yamatshe enyongo, njengoba ucwaningo lwango-2004 lwathola.
Umthwalo we-glycemic we-avocado
Inkomba ye-glycemic kanye nomthwalo we-glycemic kubonisa umphumela wokudla ekwehliseni amazinga e-cholesterol. Uma amanani aphezulu, ushukela wegazi ukhuphuka kakhulu ngemva kokudla lokhu kudla.
Inkomba ye-glycemic kakotapheya ingu-10 (leso sikashukela siyi-100), kanti umthwalo we-glycemic ngu-0.04. Womabili amanani aphansi kakhulu futhi aqhathaniswa namagugu esipinashi, ubhontshisi oluhlaza, noma iparsley.
Ngakho-ke, ukwatapheya ungena kahle kakhulu ekudleni kwabanesifo sikashukela, okuhlanganisa ukudla okune-carb ephansi kanye ne-paleo, ukudla okwehlisa isisindo, nokudla okulwa nokuvuvukala, njengoba amazinga kashukela egazini eguquguqukayo akhuthaza ukuvuvukala.
Ingabe ukwatapheya uyinhlekelele yemvelo ngempela?
Ngokombono wemvelo, ukutshalwa kukakwatapheya kuyinhlekelele yangempela, ngokusho kwezindawo ezahlukahlukene ku-inthanethi. Abagxeki bathi ukwatapheya udinga amanzi amaningi kakhulu, ulinywa endaweni eyodwa, udinga amagumbi okuvuthwa akhethekile, futhi kufanele uhanjiswe kude kakhulu ezindaweni ezishisayo. Ngakho-ke kungcono ukungawudli ukwatapheya.
Imbewu kakotapheya iyadliwa
Ungadla imbewu kakotapheya. Nokho, lokho akusho ukuthi kufanele ukwenze nsuku zonke. Ngokwesiko, emazweni lapho kuvela khona ukwatapheya, isetshenziswa kakhulu njengekhambi kunokudla kwansuku zonke. Ungasebenzisa i-core ngezikhathi ezithile, kodwa sizokweluleka ngokumelene nokusetshenziswa njalo, njengoba iqukethe i-persine enobuthi, phakathi kwezinye izinto.
Kungcono ungasidli isikhumba sikakotapheya
Isikhumba sikakotapheya sezinye izinhlobo siyadliwa. Isikhumba sikakwatapheya "Hass" hhayi. Ijiyile futhi iqinile futhi inambitheka ngokubaba ngokweqile. Ngakho-ke, uma ufuna ukuzama isikhumba sikakotapheya, khetha izinhlobo ezinesikhumba esincane nesithambile. Ukwatapheya ohambelana nawo kufanele uvele ekulimeni okuphilayo ukuze kungabikho zinsalela zesibulala-zinambuzane noma izibulala-sikhunta ezinamathela esikhumbeni.
Ukwatapheya omusha we-cocktail ulungele ikakhulukazi ukudla isikhumba. Abukeka njengamakhukhamba amancane futhi awanambewu, kodwa ngokolwazi lwethu, awakatholakali ezitolo ezivamile, kodwa kuphela ngezinkampani ezikhethekile zoku-oda ngeposi.
Njengokwejwayelekile kuwo wonke amakhasi ezithelo, ikhasi likakotapheya liqukethe izinto zezitshalo zesibili kune-pulp, okungukuthi ama-flavonoid amaningi kakhulu, ama-polyphenols kanye nama-carotenoid, ne-chlorophyll. Ngalesi sizathu, abacwaningi baseBrazil bahlole itiye elenziwe ngekhasi likakotapheya elomisiwe ngo-2016 futhi bathola ukuthi laliphuzwa ngokuphelele futhi labanikeza inqwaba yama-antioxidants.
Kodwa-ke, hhayi kuphela umnyombo wekotapheya kodwa nesikhumba sawo kufanele sibe ne-persine enobuthi, ngakho-ke ngeke sikutuse ukuwudla. Uma usafuna ukukwenza, yidla isikhumba uma uthanda futhi. Uma kufanele uziphushe kanzima ukuze udle, kungcono ulalele umzimba wakho. Ungahlanganisi ikhasi kuma-smoothies noma okufanayo, futhi kungcono ukusebenzisa ukudla okufakazelwa ukuthi akunangozi futhi okuphephile ekunikezeni izinto zezitshalo ezishiwo, isib. B. imifino enamahlamvu aluhlaza, amajikijolo, nezitshalo zasendle (ezidliwayo) .
Amaqabunga kakotapheya kanye nama-rind anobuthi ezilwaneni ezifuywayo
Yonke indawo - kuzo zonke izincwadi zezinja nakuzo zonke izinkundla zezinja - kunezixwayiso mayelana nokwatapheya. Yebo, hhayi ezinjeni kuphela kodwa namakati, izinyoni, nonogwaja, futhi ngokuyisisekelo kuzo zonke izilwane ezifuywayo nezasemapulazini, ukwatapheya kuthiwa unobuthi ngenxa yokugcwala kwawo.
Kodwa-ke, uma ubheka isimo sokufunda ezincwadini, kusheshe kucace ukuthi yigxolo, amaqabunga, mhlawumbe isithelo esingavuthiwe, kanye netshe le-avocado elingaqukatha i-persin enobuthi ngakho-ke azifaneleki izilwane. . Inyama kakotapheya evuthiwe ayiqukethe i-persin, noma uma injalo, imikhondo kuphela.
Ngakho-ke, zonke izifundo ze-persin poisoning zibhekana onogwaja, izimbuzi, izimvu, izinkomo nezinye izilwane ezidle amaqabunga kakotapheya noma amagxolo esihlahla sikakwatapheya.
Ukudla kwenja nokwatapheya
Olunye ucwaningo manje luthi ukwatapheya akufanele unikezwe izilwane. Ngokuphathelene nezinja, nokho, isifundo esisodwa kuphela esicashunwe njengobufakazi, empeleni obungenabo ubufakazi nhlobo. Isuka ku-1994. Lolu ucwaningo olubandakanya izinja ezimbili ezaba nezimpawu ezifanayo ezibonakala ezimbuzini noma ezimvini ezishiwo ngemuva kokudliwa kweqabunga likakotapheya. Futhi njengoba zombili izinja zazinobuthakathaka bokwatapheya (isithelo), kwaphethwa ngokuthi kumelwe ukuba ukwatapheya owawubangela izimpawu zazo. Nokho, lokhu akukaze kufakazelwe.
Yebo, sekunamashumi eminyaka kukhona ukudla kwezinja (AvoDerm) e-US okunokotapheya njengesithako esibalulekile ngoba kuthiwa kusiza kakhulu esikhumbeni nasejazini.
ESpain naseNingizimu Melika, izinja zithanda ukudla ukwatapheya
Imithombo egxeka kakhulu ukwethuka kukakotapheya kubanikazi bezinja ithi okuwukuphela kwento eyingozi ngokwatapheya umgodi wabo, uma izinja ziwugwinya bese ubhajwa emphinjeni noma uma ubangela ukuvaleka kwamathumbu. Uma kungenjalo, ukwatapheya awubangeli inkinga yezempilo ezinja noma amakati uma ethola i-pulp evuthiwe njalo ngemva kwalokho (uma eyithanda).
Kunoma yikuphi, emazweni asekhaya e-avocado (eNingizimu Melika, eSpain), izinja zomgwaqo zithanda ukuya ezihlahleni ze-avocado ukuze zidle isithelo esiwile. Ngisho nezinja ezifuywayo azivinjelwa ukuthi zidle ukwatapheya uma isithelo esiwile ngaphansi kwesihlahla sikakwatapheya sasendlini.
Yiqiniso, akekho umuntu okufanele anikeze inja yakhe ukwatapheya uma engayithembi le nto, ikakhulukazi njengoba ukwatapheya ungewona ukudla okuyisisekelo kwenja yase-Central Europe, ngakho-ke ngeke baphuthelwe lutho uma bengawutholi. ukwatapheya esitsheni sabo.
Ingabe Ukwatapheya Uyi-Superfood?
Ukwatapheya uwukudla okuphambili ngoba ugcwala kakhulu ngenxa yokuqukethwe kwawo okunamafutha amaningi ngakho-ke uyingxenye ebalulekile yemenyu, ikakhulukazi ekudleni kokudla okuluhlaza kwe-vegan. Baguqula amasaladi abe ukudla okuyinhloko okuphelele, balungele ukudla ngokushesha okukhulu, futhi banikeze amanani athakazelisayo omsoco nezinto ezibalulekile ngaphandle kokuba nemiphumela elimazayo.
Kodwa-ke, kunenqwaba yezitatimende ezizungeza ku-inthanethi umuntu angathanda ukushintsha ngazo ukotapheya ube ukudla okuyi-superfood okungahambisani neqiniso.
Yebo, ukwatapheya awunayo i-cholesterol
Iphrofayili yamafutha kakotapheya ivamise ukukhonjwa njengenzuzo enkulu. Kuthiwa ayinayo i-cholesterol njengokungathi lokhu kuyisici esikhethekile sokudla okusekelwe ezitshalweni. Okuqukethwe kwawo okuphezulu kwama-acid angagcwele amafutha kanye nokuqukethwe kwawo okuphansi kwama-saturated fatty acid nakho kuyanconywa.
Ngakho-ke, kunenkolelo yokuthi ukwatapheya uwukudla okunempilo futhi uvikela ezifweni zenhliziyo nemithambo yegazi. Kucatshangwa ngokuzenzakalelayo lapha ukuthi i-cholesterol namafutha agcwele ama-acids mabi ngokuyisisekelo, kodwa lokhu akufakazelwa nokude.
Ukwatapheya unikeza i-magnesium encane
U-Focus wabhala ngo-Agasti 2018 ukuthi ikakhulukazi i-magnesium equkethwe ku-avocado eyenza isithelo sibe ukudla okuphezulu. Ku-100 g we-avocado, nokho, uzothola u-25 kuya ku-29 mg we-magnesium, engekho kakhulu enesidingo sansuku zonke sika-350 kuya ku-400 mg. Ubhanana, amajikijolo amnyama, namakiwi ahlinzeka ngenani elifanayo le-magnesium ngaphandle kokuba ukudla okuphezulu.
Nokho, kuya ngokuthi uqhathanisa ini nokwatapheya. Uma othile enquma ukudla isinkwa sikakwatapheya esikhundleni sesinkwa nebhotela kusukela manje kuqhubeke, ngokuqinisekile uzobe ethola i-magnesium eningi kakhulu esikhathini esizayo, njengoba ibhotela liqukethe cishe nhlobo i-magnesium.
Ingabe Ukwatapheya Uwumthombo Omuhle Wefayibha?
I-Cosmopolitan ithe ngoMashi 2018 ukuthi ukwatapheya ugcwala kakhulu ngoba esisodwa nje salezi zithelo ezinhle kakhulu sihlanganisa ingxenye yesithathu yesidingo se-fiber esinconywayo sansuku zonke. Lokho kungaba ngu-10g wefayibha, ngakho-ke ngokusho kwe-Cosmopolitan, ukotapheya kufanele ube nesisindo esingu-250g, okungavamile ukuba njalo.
I-avocado evamile inesisindo esiphakathi kuka-100 kanye ne-150 g futhi ngaleyo ndlela inikeza phakathi kuka-4 no-6 g wefayibha. Noma kunjalo, ukwatapheya ungumthombo omuhle wefayibha futhi ungasiza ukuhlangabezana nezidingo zefiber.
Ukotapheya awuwona umthombo omuhle we-omega-3
Lo magazini uphinde uthi ukwatapheya uwukudla kobuchopho kwangempela ngoba uqukethe i-omega-3 fatty acids. Ukotapheya uyakwenza lokhu ngempela, kodwa ngamanani amancane (0.1 g). Inani elifanayo le-omega-3 lingatholakala naseklabishini laseShayina, amalentile, kanye nezucchini, ngaphandle kokulibiza ngokuthi ukudla okukhethekile kobuchopho, ingasaphathwa eyokubalula njengomthombo obalulekile we-omega-3. Uma ufuna ukuzitholela i-omega-3 fatty acids, kungcono ukusebenzisa imbewu ye-hemp, i-linseed oil, ama-walnuts, noma imbewu ye-chia egayiwe.
Ukotapheya awufaneleki njengomthombo wensimbi
I-Cosmopolitan itusa ukwatapheya kwabesifazane abakhulelwe ngoba, phakathi kwezinye izinto, bazohlinzeka ngensimbi. Kodwa lapha, futhi, umuntu uyazibuza ukuthi kungani ukudla okune-iron 0.4 mg nge-100 g kukhulunywa njengomthombo wensimbi lapho leli nani eliphansi liyisici esincane kuphela esinesidingo sika-20 mg (ngesikhathi sokukhulelwa).
Ukwatapheya njengomthombo we-lutein
Ukwatapheya nawo unempilo kakhulu ngoba uqukethe i-lutein, isitshalo sesibili esinomthelela omuhle kakhulu emehlweni futhi singavimbela inani lezifo zamehlo ezimbi kakhulu. Kodwa-ke, okuqukethwe kwe-lutein kukotapheya akuphakeme ngendlela exakayo. I-kale ephekiwe inenani eliphindwe izikhathi ezingu-66 kune-lutein, isipinashi sinenani eliphindwe izikhathi ezingu-40, ulethisi wamaRoma ovamile unenani eliphindwe kasishiyagalombili, i-squash ne-broccoli inenani eliphindwe kane, kanti ummbila nobhontshisi oluhlaza kusenenani le-lutein eliphindwe kabili.
Nokho, kunocwaningo olulodwa olwabonisa ukuthi ukudla ukwatapheya kungakhuphula amazinga e-serum ne-lutein yobuchopho. Manje njengoba kwaziwa ukuthi izinga le-lutein elandisiwe lisiza ukuthuthukisa ukusebenza kwengqondo nenkumbulo, umuntu uphetha ngokuthi ukwatapheya muhle kakhulu ekunikezeni ubuchopho amandla. Kodwa ukotapheya wawuzohamba kanjani lapha uma wawuqhathaniswa ocwaningweni olunjalo hhayi namazambane namachickpeas, kodwa nesipinashi, i-kale, ulethisi waseRoma, noma i-broccoli?
Ukwatapheya wokwehlisa isisindo
Ezindaweni eziningi ku-net, kuthiwa ukwatapheya unikeza i-enzyme i-lipase, esheshisa ukuwohloka kwamafutha omzimba futhi ngaleyo ndlela usize ekunciphiseni isisindo. Kodwa-ke, ama-enzyme angamaprotheni futhi ngokuvamile awasebenzi ngenxa ye-asidi yesisu kanye nama-enzyme okugaya amaprotheni atholakala lapho. Manje, kunjalo, i-avocado lipase ingaba yinto ehlukile. Ocwaningweni lwemithombo ehlukahlukene ye-lipase (kuhlanganise nokwatapheya), nokho, kwatholakala ukuthi ama-lipase avela ku-castor nama-oats kuphela ane-asidi.
Ucwaningo lwango-2013 lwathola ukuthi abantu abadla ukwatapheya badla ukudla okunempilo jikelele futhi - kuyilapho ngezinye izikhathi bedla ama-calories amaningi njengabadla abanempilo encane - banciphile kakhulu futhi banengozi ephansi kakhulu yesifo se-metabolic.
Njengoba isifundo esinjalo singasho okuningi mayelana namandla athile okulahlekelwa kwesisindo samakotapheya, abacwaningi baseLoma Linda University eCalifornia okwamanje (ekwindla 2018) bahlela ucwaningo ukuze bahlole ngokuqondile imiphumela yokusetshenziswa kwe-avocado. Abahlanganyeli abakhuluphele ngokweqile kufanele badle ukwatapheya nsuku zonke izinyanga eziyisithupha, kuyilapho iqembu elilawulayo, elikhuluphele ngokweqile, alivunyelwe ukudla ngaphezu kwamakotapheya amabili ngenyanga.
Njengazo zonke izifundo zikakotapheya, lolu cwaningo luxhaswe yi-Hass Avocado Board ngakho-ke ayikho enye ngaphandle kwemboni kakotapheya uqobo. Noma kunjalo, umuntu angaba nelukuluku lokwazi ngomphumela.
Abanye “ochwepheshe” bathi: ukwatapheya uyingozi
Emehlweni ka-Udo Polymer (umbhali nosokhemisi), ukwatapheya uyingozi kakhulu ngoba ungakhipha amazinga kashukela egazini, okuyinto okufanele abantu abanesifo sikashukela bayinake ngokukhethekile.
Nokho, ekuqaleni kuka-April 1994, omunye wafunda ephephabhukwini likachwepheshe elithi Diabetes Care ukuthi kungaba usizo ngokukhethekile kwabanesifo sikashukela ukushintshanisa amanye amacarbohydrate adliwa nsuku zonke ngokwatapheya. Ucwaningo luthole ukuthi lokhu kuholele emazingeni angcono e-lipid egazi kwabanesifo sikashukela futhi kwabasiza ukulawula amazinga kashukela egazini kalula. Ngakho ukwatapheya wenza okuphambene nalokho uMnu. Pollmer acabanga ukuthi uyakwazi.
Lokhu akumangazi, njengoba uMnu. Pollmer ebhekisela ekuhlolweni kwezilwane kusukela ngawo-1970, lapho izilwane zanikezwa khona imithamo ehlukene nephezulu ye-mannoheptulose, into ekhona futhi kuma-avocados kodwa ngokusobala inomphumela ohluke ngokuphelele kunefomu elingalodwa. Ukube lezi zilwane zazivele zinikezwe ukwatapheya, umphumela wawuyoba ohluke ngokuphelele.
Ukotapheya njalo ubangela ukuchitheka kwegazi
Enye ingozi ecashe kukwatapheya ukubulawa kwesithelo uma ungazi ukuthi usike kanjani usivule. I-Die Welt yabika ngo-2017 ngodokotela ekhala "ngezandla zikakotapheya" eziningi ezifika endlini yezimo eziphuthumayo masonto onke ngoba abantu babonakala bengalindele umgodi kukwatapheya, ummese uzama ukusika isithelo phakathi, ushibilika emgodini. bese usika isandla sakho.
Ukuhluma imbewu kakotapheya akuwona umqondo omuhle
Imbewu kakotapheya iqhuma kalula. Kodwa-ke, ngaphandle uma uhlala esifundeni saseMedithera noma unendawo yokulondoloza imvelo enkulu kakhulu, ungalimi izitshalo zikakotapheya. Ngoba isitshalo sikakotapheya isitshalo esihlala ezindaweni ezishisayo noma ezindaweni ezishisayo futhi sifuna ukukhula sibe isihlahla esikhulu lapho. Ngakho-ke ayifaneleki njengesitshalo sasendlini, ingahlupheka ezindaweni zokuhlala futhi ingahlali isikhathi eside.
Kungcono ukuthenga ukwatapheya wemvelo
Ukotapheya uthengwa kakhulu ezitolo zemvelo. Kusephulelo, isithelo sivame ukuguga, sivuthwe ngokweqile, sigcinwe sibanda kakhulu, noma siphathwe cishe, ukuze kungavamile ukuthi sonakale noma singadliwa noma singabe sisavuthwa.
Okufanele ukubheke lapho uthenga ukotapheya
Ukotapheya awuvamile ukuvuthwa esihlahleni. Emvelweni, awela kanzima futhi angavuthwa phansi futhi avuthwe lapho kuphela. Yiqiniso, ngokuvamile zilinyazwa umthelela, ngokushesha zidliwe izinambuzane, bese zonakala ngokushesha. Ngakho-ke, ukwatapheya ohloselwe ukudliwa ukhandwa ngokuqondile esihlahleni bese uthunyelwa ezitolo emhlabeni wonke kuyilapho ungakavuthwa.
Uma uthola ukwatapheya esitolo sakho segilosa asethambile kakade, ngokuvamile yilawo abesesitolo noma emagumbini awo okugcina izinto isikhathi eside. Ayevame ukucoshwa izikhathi eziningana, ngokunokwenzeka agcinwe ngokungalungile ebusuku (egumbini elibandayo), ngakho-ke akusanconywa.
Uma usathenga ukwatapheya onjalo othambile, ngokuvamile uzothola ukuthi ngaphakathi kwesithelo kunamabala amnyama angadleki. Ngakho-ke kungcono kakhulu ukukhetha ukwatapheya oqinile futhi ongavuthiwe, ongase uwuvuthwe ngokomsebenzi ekhaya.
Ungavuthwa kanjani ukwatapheya ekhaya
Gcoba ukwatapheya oqinile - okungcono kanye ne-apula - esikhwameni sephepha noma ephephandabeni bese uwugcina ekamelweni elivamile lokushisa (ungalokothi ukhanyise noma ngaphezu kwe-radiator). I-apula likhipha okuthiwa igesi yokuvuthwa (i-ethylene), ekhuthaza ukuvuthwa. Kuye ngezinga lokuqala lokuvuthwa, kungathatha phakathi kwezinsuku ezimbili kuya kweziyishumi ngaphambi kokuba isithelo silungele ukudliwa.
Ukotapheya osanda kukhiwa kulindeleke ukuthi uvuthwe izinsuku eziyishumi. Uma useholidini eSpain, ungavama ukuthenga ukwatapheya osanda kuvuna kubalimi abancane. Lezi zibe sezivunwa ngayizolo noma ekuseni ngakusasa futhi kuthatha izinsuku eziyishumi noma ngaphezulu ukuvuthwa. EYurophu Emaphakathi, ukuvuthwa okujwayelekile kuvame ukuthatha izinsuku ezinhlanu kakhulu, njengoba isithelo besilokhu sisendleleni isikhashana ngaphambi kokuthi sitholakale ukuze sithengwe ezitolo.
Uma ufaka ukwatapheya ongavuthiwe efrijini ngeke uvuthwe. Ukotapheya ofakwe esiqandisini isikhathi eside uma ungakavuthwa uvamise ukuba yirabha ngokuhambisana noma ukunambitheka okubabayo - ngisho noma ufuna ukuwayeka avuthwe futhi ekamelweni lokushisa ngemva kwesikhathi esipholile sokugcina.
Ngaphambi kokusika i-avocado, kufanele uqiniseke ukuthi ivuthwe kahle. Ngoba ngokushesha lapho isithelo sivulwa, asibe sisavuthwa. Kodwa wazi kanjani ukuthi ukwatapheya wakho usuvuthiwe?
Ungawabona kanjani ukotapheya ovuthiwe
Kujwayelekile ukuthi izitolo zibhale izinhlobonhlobo zikakotapheya ebhokisini noma kuthegi yentengo. EYurophu Ephakathi, izinhlobo ezimbili ezivame kakhulu yi-"Fuerte" ne "Hass". Ukwatapheya we-Fuerte unesikhumba esicishe sibe bushelelezi, esiluhlaza okotshani kanye nokunambitha okuthambile. Ukotapheya we-Hass unokunambitheka okuthambile, okubabayo futhi kubonakala ngesikhumba esinamafindo.
Uma uthenge ukwatapheya we-Hass, isikhumba sizoshintsha sibe mnyama njengoba sivuthwa. Ngakho-ke isikhumba esimnyama akusona uphawu lokubola, kodwa inkomba yesimo esihle sokuvuthwa. Nokho, isithelo kufanele sithele kancane noma sicindezelwe ngomunwe. (Ungalokothi uthenge ukwatapheya we-Hass osuvele umnyama, noma kunjalo, njengoba ungazi ukuthi sekuyisikhathi esingakanani umnyama, ngakho-ke isithelo kungenzeka ukuthi sesivuthwe ngokweqile.)
Ngakolunye uhlangothi, ukwatapheya we-Fuerte, akufanele neze ube mnyama. Ngabo, amabala amnyama esikhumbeni ngokuvamile ayinkomba yokuthi isithelo sibi nangaphakathi - okungenani ingxenye.
Ezinye izinhlobo ezitholakala e-Central Europe zibizwa ngokuthi i-Bacon, i-Ettinger, i-Pinkerton, i-Reed, ne-Ryan. Okulandelayo kusebenza kuzo zonke izinhlobo: Thatha ukwatapheya esandleni sakho. Uma ivumela ukucindezela okuncane, ingadliwa. Zonke zinesikhumba esiluhlaza - kungakhathaliseki ukuthi zisengakavuthwa noma sezivuthiwe.
Ugcinwa kanje ukwatapheya
Inyama kakotapheya eluhlaza iba mnyama ngokushesha uma isithelo sesisikiwe sivuleke futhi sichayeke emoyeni. Ngakho-ke, fafaza ijusi kalamula noma uviniga kukwatapheya osikiwe ukuze uvimbele ukukhuphuka kwe-oxidation.
Uma udinga isigamu sikakwatapheya kuphela futhi ufuna ukulondoloza ingxenye esele, faka ingxenye yesithelo esitsheni esivalekayo bese usibeka esiqandisini. Kungcono ukudla ukwatapheya osikiwe ngakusasa kamuva nje.
Ungagcina kanjani i-guacamole yakho iyintsha
Uma unokuthile okusele ku-guacamole yakho, ungakwazi futhi ukukufaka efrijini. Vala ngokuqinile ngefilimu yokudla bese udla phakathi nosuku noma ezimbili. Uma iba nsundu phezulu, vele ususe ungqimba olunsundu ngesipuni ngaphambi kokuludla.
Ukotapheya ovuthiwe kodwa ongasikiwe ungagcinwa esiqandisini kuze kube yizinsuku ezintathu. Inqubo yokuvuthwa iphazanyiswa amazinga okushisa aphansi futhi isikhathi sokugcina ukwatapheya ovuthiwe sinwetshwa ngale ndlela.
Ungafriza kanjani ukwatapheya
Uma kunesidingo, ama-avocados angaqandiswa, okungcono abe yifomu elihlanzekile. Hlaba bese ususa izithelo, uhlanganise inyama bese wengeza isipuni esingu-1 sikalamula kuwo wonke amakotapheya amabili acutshiwe. Faka i-avocado puree esitsheni sefriji, ushiye cishe u-2cm wesikhala phakathi kwe-puree nesivalo. Vala iziqukathi bese uzilebula.
I-avocado puree egcinwe ngale ndlela kufanele isetshenziswe phakathi nezinyanga ezinhlanu, isibonelo amasemishi, okokugqoka isaladi, noma amadiphu.
Kusho ukuthini imicu ku-pulp kakotapheya
Kwesinye isikhathi usika ukotapheya uvuleke kahle futhi uthole imicu ensundu noma eluhlaza enyameni. Imicu ngokwawo ayilimazi, ngakho ungawadla. Kodwa-ke, umuntu angazama futhi ukususa imicu njengoba ingabukeki ijabulisa.
Imicu imigudu yokuhlinzeka isithelo, umoya owangena kuyo ngesikhathi sokuvuthwa noma lapho sesivuthwe ngokweqile, okwabe sekuholela ezinqubweni ze-oxidation. Kodwa-ke, uma kungeyona nje imicu ensundu, kodwa futhi izingxenye ezinkulu ze-pulp ezungeze imicu, lokhu kubonisa ukubola okuqhubekayo.
Kusho ukuthini amabala ansundu noma amnyama enyameni kakotapheya
Lawa amaphuzu okucindezela. Lokhu kuvumela umoya ukuthi ungene phakathi kwesikhumba ne-pulp. I-oxidation kanye nokonakala kwenzeka. Uma yonke inyama isabukeka kahle, ukususa izindawo ezinsundu noma ezimnyama kuzokwanela.
Kodwa-ke, i-avocado ngokuvamile iqala ukuba ingilazi encane futhi ibe namafutha, okubonisa ukuthi amafutha asevele ahamba kabi. Ukotapheya awusenambitheka kahle futhi akumele usadliwa.
Indlela yokulungisa ukwatapheya
Sika ukwatapheya ngobude, usike umgodi. Bese usonta ama-halves amabili ngezindlela eziphambene ukuze uwahlukanise. Ungawususi umgodi ngaphandle kokuthi uhlele ukusebenzisa ukwatapheya wonke ngesikhathi esisodwa.
Uma ufuna ukusebenzisa isigamu sikakwatapheya kuphela, sebenzisa uhhafu ngaphandle komgodi. Kwesinye isigamu, shiya umongo. Kuthiwa iqukethe ama-enzyme akhethekile aqinisekisa ukuthi isithelo esisikiwe sihlala isikhathi eside inqobo nje uma itshe lisekulo.
Manje ungasebenzisa i-spoon ukuze ukhiphe inyama engxenyeni yesithelo. Uma ufuna ukwenza ama-cubes, ungasebenzisa ummese ukusika inyama yesithelo ngenkathi isesikhumbeni bese ususa ama-cubes aphelile ngesipuni.
Uma kungenjalo, ungakwazi ukuthela ukwatapheya ngolamula, uwufake ngosawoti omncane wemifino, bese uwukhafulela ngaphandle kwesikhumba. Yiqiniso, i-pulp ingabuye ihlanzwe noma imane igoqwe ngemfoloko bese iphenduka idiphu elimnandi, isaladi yokugqoka, noma ukhilimu wesangweji.
Idiphu likakotapheya elimnandi: i-guacamole
I-Guacamole iyidiphu likakotapheya elidumile laseMexico. Igama elithi guacamole livela egameni lesiNahuatl elithi "ahuacamolli", elihunyushwa ngokuthi isoso likakotapheya. IsiNahuatl sasikhulunywa ama-Aztec nabantu abahlobene nabo - ngakho-ke isikhathi eside i-guacamole ikhona.
Ukotapheya ovuthiwe ungcono kakhulu ku-guacamole ukuze idiphu libe lihle futhi libe nokhilimu. Iresiphi eyisisekelo iqukethe i-pulp ye-avocado, i-garlic, ijusi kalamula, usawoti kanye nopelepele. Uma uthanda, ungangeza notamatisi osikiwe, upelepele, ne-coriander noma iparsley.
Ulamula uqinisekisa ukuthi i-guacamole ayibi nsundu. Elinye icebiso ukufaka imbewu kakotapheya phakathi kwe-guacamole. Imbewu kakotapheya kuthiwa iqukethe ama-enzyme agcina inyama iyintsha isikhathi eside. Uma umboza idiphu ngefilimu yokudla, izogcina kuze kube ngakusasa.
E-Mexico, i-guacamole idliwa nama-fajitas, ama-tacos, noma ama-burritos, isibonelo. Kodwa i-guacamole imnandi kakhulu esinkwa esiwuqweqwe, kuma-burgers, noma njengediphu yama-chips e-tortilla, izinti zemifino, noma ama-potato wedges!
