Lokhu kungu-guacamole, nge-hit nice ye-Sriracha sauce, okuyizingane zami ezithandayo, futhi zisebenzisa konke okufisa ukufaka khona ezinye izici.
Okuzokwenza
- 2 ama-avocados aseCalifornia avuthiwe
- 1/3 inkomishi anyanisi obomvu (i-minced)
- 8 Utamatisi we-cherry noma amagilebhisi (cishe aqoshiwe, cishe 1/2 indebe)
- Usawoti omningi kanye nomswakama omnyama omusha ongasensimini
- 2 amathisipuni juice fresh lemon
- ½ kuya 1 isipuni 1 Sriracha sauce (noma ukunambitha)
- Isikhwama esingu-1 se-tortilla chips ukuze sikhonze
Indlela Yokwenza
- Sika ama-avocade ngesigamu, susa imikhosi, bese usebenzisa ummese ukusika i-avocado ibe yinqwaba esikhumbeni, ukusika indlela eyodwa bese uphenduka kwigridi njengemfashini. Sebenzisa i-spoon ukukhipha yonke inyama ibe esitsheni esiphakeme.
- Engeza u-anyanisi, utamatisi, usawoti kanye nosawoti bese usebenzisa i-fork noma i-masher amazambane (lokhu kuyamnandi kakhulu kubantwana) ukuhlanganisa izithako bese u-mush up i-avocado, uyishiye njengenhlanhla noma ihlanganiswe ngendlela oyithandayo. Faka ijusi lelamula bese u-Sriracha, bese unambitha bese ulungisa izimpande.
Futhi hlola ama- 3 ama-Dips kusukela kuma-Dips amahle kakhulu nezinhlelo zokusebenza . I-Dips ihlale idida elula, ejabulisayo ukuba ibe nokujabulisa lapho wonke umuntu angaba khona!
Ngokusho kweCalifornia Avocado:
"Kukhona okuningi kuma-Avocados aseCalifornia elula kunambitheka kakhulu. Ukufunda mayelana namaqiniso we-avocado amaqiniso angakusiza ukuba uthole izindlela eziningi zokufaka izithelo ze-premium ekudleni kwakho okunempilo.
Izinkombandlela Zokudla kwabaseMelika, ngo 2010 zincoma ukuthi amaMelika akhulise ukudla kwawo kwe-fiber futhi athi i-fiber yokudla eyenzeka ngokwemvelo ekudleni ingasiza ukunciphisa ingozi yesifo senhliziyo, ukukhuluphala, kanye nohlobo lwesifo sikashukela sesibili, kanye nokusiza ukunikeza umuzwa ukugcwala nokugqugquzela ukukhwabanisa okunempilo. I-one-yesihlanu ye-avocado yaseCalifornia ephakathi (i-ounce eyodwa) inikeza u-8% we-Daily Value ye-fiber, ngenkathi ijabulela isigamu se-avocado yesi-California esiphakathi inikeza u-20% we-Daily Value for fiber.
Ama-avovocas angaba "isisiphakamiso se-nutrient" ngokuvumela umzimba ukuba uthathe izakhi eziningi ezingcolile-fat, ezifana namavithamini A, D, E, no-K, ekudleni okudliwa nesithelo.
Ngokusho kwe-American Heart Association, amafutha we-mono kanye nama-polyunsaturated, uma esetshenziselwa ukulinganisela futhi adliwe esikhundleni samafutha agcwele noma ahambayo, angasiza ukunciphisa amazinga wegazi le-cholesterol futhi anciphise ingozi yesifo senhliziyo. I-avovocos ingenye yezithelo ezimbalwa (yebo, ziyizithelo ngempela) ezinika amafutha "amahle" (0.5 g Poly ne 3 g Mono nge-1-oz. Ekhonza). Ngokusho kukaDavid Heber, MD, umqondisi weCent for Human Nutrition eYunivesithi yaseCalifornia, eLos Angeles, "Ukwandisa ukudla kwakho izithelo nemifino kunganciphisa isifo senhliziyo ngokunikeza inhliziyo izondlo ezinempilo kanye nama-phytonutrients afana namafutha e-monounsaturated ne-lutein i-avocados.
Uma kuqhathaniswa nezinye izithelo ezidliwa ngokuvamile, iCalifornia Avocados ziphakeme kakhulu e-lutein, ezenza njenge-antioxidant ne-betasitosterol, engavimbela uketshezi lwe-cholesterol. "
Ama-avocados angaphezu kwamaphesenti angu-75 angenayo i-unsaturated (amafutha e-monounsaturated ne-polyunsaturated), okwenza kube nendawo enkulu yokudla okuphezulu ngamafutha agcwele. Uma isetshenziswe esikhundleni samanye ama-avocados amafutha angaba yingxenye ye-DASH yokudla plan, engakusiza ukulawula ingcindezi yakho yegazi, futhi ukugqoka okwesibhakabhaka kwesithelo kusiza ukwenza izitsha zigculise ngokunethezeka. "
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 508 |
| Inani lamafutha | 25 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 0 mg |
| I-sodium | 837 mg |
| Ama-carbohydrate | 63 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 11 g |