Emma Miller
Ukwatapheya uwukudla okunempilo, okunothile ngezakhi ezingasiza ekwandiseni ukudla kwakho ukudla okunempilo. Izithako ezinomsoco yilezo eziqukethe inani elikhulu lamavithamini, amaminerali, nezinye izakhi ezinamakhalori ambalwa uma kuqhathaniswa.
Yiziphi izinzuzo zikakotapheya?
Ingxenye eyodwa kwezintathu ye-avocado evamile (50 g) iqukethe ama-calories angu-80 kanye namavithamini namaminerali acishe abe ngu-20. Ukwatapheya ungumthombo omuhle we-fiber, i-folic acid, uvithamini K, i-pantothenic acid, nethusi, futhi uqukethe namafutha amahle.
Uma uzibuza ukuthi udliwa kanjani ukwatapheya uluhlaza noma uzodla ngani ukwatapheya, ziningi izindlela ezilula zokuwenza ube yingxenye yokudla kwakho okuvamile.
Ukwatapheya nje
Enye yezindlela ezingcono kakhulu nezilula zokujabulela ukwatapheya ukuwudla njengomkhiqizo ozimele. Ama-avocados avuthiwe, anqunywe ngesigamu futhi anongwe ukunambitha, ayoba ukwengeza okumnandi kunoma yisiphi isidlo.
Ungawadla kanjani ukwatapheya oluhlaza? Kubathandi bakakotapheya: okudingayo nje uhhafu kakotapheya ongenalutho ofafazwe ngejusi kalamula noma isinongo osithandayo. Zama i-paprika encane noma uviniga we-balsamic ukuze wengeze izinongo.
Ungawudla kanjani ukwatapheya: amasemishi
Enye indlela elula yokudla ukwatapheya ukuwusakaza ku-toast ukuze uthole ukugcwaliswa okucebile nokuthambile ngaphandle kwe-cholesterol.
Ukwatapheya ocushiwe ungumthombo omnandi wamafutha amahle kanye nenye indlela engenakholesterol ehlukile kokunye ukusabalala okudumile okuphezulu ngamafutha agcwele.
Ukotapheya udliwa uluhlaza: isaladi likakotapheya
Ukwatapheya ungaba isengezo esilula kunoma yisiphi isidlo sasemini noma isidlo sakusihlwa. Indlela yokupheka i-avocado? Kulula kakhulu! Indlela emnandi yokuhlanganisa ukwatapheya ekudleni kwakho kwansuku zonke ukujabulela isaladi likakotapheya okulula ukulenza. Kulula njengokwengeza izingcezu ezimbalwa zikakotapheya kusaladi oyikhonzile noma ukusebenzisa ukwatapheya njengesisekelo sesaladi elinomsoco nelinothe ngezakhi.
Zibukeka zimangalisa esaladini elisikiwe. Zenzele isaladi likakotapheya kanye nesaladi yokugqoka.
Ama-sandwich nama-burgers
Uma uke wazibuza ukuthi uphekwa kanjani ukwatapheya, uke wazama ukwenza amasemishi kakotapheya noma amabhega noma ukuwawosa? Lena enye indlela emnandi nelula yokuhlanganisa ukwatapheya ku-barbecue noma ipikiniki yakho elandelayo.
Amasemishi anobhekeni, ulethisi, ukwatapheya, notamatisi, amabhega kakotapheya athambile, noma amaroli kakotapheya - ukwatapheya wengeza ukunambitheka okukhilimu kunoma iyiphi isangweji.
I-guacamole noma i-avocado sauce
Ukotapheya ungasetshenziswa ukwenza i-guacamole yezinti ze-veggie noma ama-crackers. Lezi zidlo ezilula nezisheshe zilungiswe zingadliwa nganoma yisiphi isikhathi sosuku. Futhi lokhu kuyimpendulo enhle kumbuzo: indlela yokudla ama-avocados kwasekuseni.
Ngisho nokwatapheya owodwa ungaba ukudla okulula kwama-chips noma izinti zemifino. Ukwatapheya omusha, odayiwe noma ocushiwe, ungasetshenziswa ukwenza isoso emnandi.
Ama-appetizers we-avocado
Engeza ukwatapheya ekudleni okumnandi okumnandi ngokuwuxuba namajikijolo, zama ukwenza amabha wamandla kakotapheya kashokoledi noma izinkomishi zokudla okulula. Amathuba awapheli!
