Maphikidwe otchuka popanga avocado

Peyala ndi imodzi mwazipatso zodziwika bwino komanso zotentha, zomwe zimakhala ndi mavitamini ndi michere yambiri. Mbiri ya mawonekedwe ake imayamba zaka chikwi isanafike nthawi yathu ino, ndipo malo obadwirako mbewu ndi South America. Masiku ano amalimidwa m’mayiko ambiri okhala ndi nyengo zotentha. Koma, ngakhale izi, ku Russia, kutchuka kwa chipatso ichi kudabwera posachedwa.

Avocado ndi zipatso zooneka ngati peyala, wobiriwira mdima kapena pafupifupi wakuda, ndi mnofu wobiriwira wachikasu komanso mwala waukulu pakati. Kukoma kwa chipatsocho ndikosakhwima ndipo sikutchulidwa kwenikweni, ndi zolemba zina zowawa komanso zakumwa, zokumbutsa nati. Silingafanane ndi china chilichonse makamaka. Ikuwoneka ngati peyala wosapsa kapena dzungu. Chifukwa cha ichi, chitha kugwiritsidwa ntchito pazakudya zosiyanasiyana: msuzi, mapayi, masaladi, masangweji, sauces ngakhale ndiwo zochuluka.

Kufunika kogwiritsa ntchito chipatso chachilendo pophika

Zipatsozi ndizokwera kwambiri ndipo zimakhala ndi mphamvu zamagetsi zambiri. Chifukwa chake magalamu 100 a zipatso zakupsa muli:

• Mafuta - 15-30 g;
• Zakudya - pafupifupi 5 g;
• Mapuloteni - 2-2.5 g;
• Zakudya za calorie - 167 kcal;
• CHIKWANGWANI - 3.65-6.7 g;

Ngakhale ili ndi ma calorie ambiri, imatha kugaya mosavuta, chifukwa chake imatha kuonedwa kuti ndi chakudya.

Mnofu wa avocado uli ndi kapangidwe kake kopepuka, chifukwa chake ukhoza kugwiritsidwa ntchito mwanjira yake yachilengedwe ya masaladi okoma, opangidwa kukhala phala, puree kapena msuzi.

Chimodzi mwamaubwino ofunikira a chipatso chakumalo otentha ndikuti amatha kupezeka pafupifupi m'sitolo iliyonse komanso pamtengo wotsika mtengo.

Masaladi osavuta komanso okoma a avocado

Nthawi zambiri, ma avocado amagwiritsidwa ntchito osasintha m'masaladi. Pali zambiri za izo, pamtundu uliwonse wa bajeti ndi bajeti. Ndimapereka zotsika mtengo, zachangu komanso zokoma. Nthawi yomweyo, ali oyenera kutchuthi komanso chakudya chamadzulo chokhazikika.

Nkhuku ya nkhuku ndi saladi ya avocado

• peyala 1 pc
• anyezi 1 pc
• kaloti 1 pc
• ndudu ya nkhuku yosuta 300 g
• lokoma ndi wowawasa apulo 1 pc
• mtedza wa buckwheat 70 g
• letesi 50 g
• Za kuthira mafuta:
• anyezi 1 pc
• mayonesi 4 tbsp. l.
• yogurt wopanda shuga 4 tbsp. l.
• mandimu 1 tbsp. l.
• adyo 2 dzino.
• Gulu limodzi la parsley
• mchere, tsabola kuti mulawe

Ma calories: 166 kcal

Mapuloteni: 12.4 g

Mafuta: 11.5 g

Zakudya: 4.6 g

• Peel anyezi, apulo ndi peyala, kudula mu magawo ndi anyezi mu theka mphete. Kabati kaloti pa chabwino grater.

• Peel chifuwa cha nkhuku ndikugawa magawo ang'onoang'ono.

• Msuzi, kusakaniza mayonesi ndi yogurt, kuwonjezera finely akanadulidwa anyezi, adyo ndi parsley.

• Fukani msuzi ndi mandimu ndikugwedeza.

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Choyamba, ikani masamba a letesi pa mbale, ndiye zosakaniza zonse mutsekeze, tsanulirani pazovala ndikuwaza ndi walnuts odulidwa mwamphamvu.

Peyala ndi saladi wa tuna

• Kuchuluka - 2 servings;
• Nthawi yophika - mphindi 10.

Zofunikira:

• 1 wokolola wokolola
• 150 g wa nsomba zamzitini;
• 1 nkhaka zazikulu zatsopano;
• 1 tbsp. l. mafuta;
• 1 tbsp. madzi a mandimu;
• tsabola ndi mchere kuti mulawe.

Momwe mungaphike:

1. Dulani avocado pakati, chotsani zamkati mosamala kuti zisawononge khungu. Ndiye pogaya ndi kuwaza ndi mandimu.
2. Ndi zofunika peel nkhaka, ndiye kusema n'kupanga.
3. Ponyani tuna pamchenga kuti muchotse madzi owonjezera. Sakanizani zosakaniza zonse, nyengo ndi mafuta ndi zonunkhira kuti mulawe.
4. Muziganiza ndikuyika zikopa zotsalazo.

Saladi wachi Greek wokhala ndi zolemba zam'malo otentha

• Kuchuluka - 4 servings;
• Nthawi yophika - mphindi 15.

Zosakaniza:

• 1 avocado wamkulu;
• 2 nkhaka watsopano;
• 2 anyezi wabuluu;
• 1 tsabola wamkulu wa belu;
• 2 tomato;
• 150 g feta tchizi;
• 100 g zokolola za azitona;
• theka la mandimu;
• letesi, mchere, tsabola.

Kukonzekera:

1. Masamba a letesi ang'ambike ndi manja anu.
2. Peel nkhaka ndi mapeyala kuchokera pakhungu, ndiye kuwaza ndi kutsanulira pang'ono mandimu.
3. Dulani tsabola ndi phwetekere m'matumba akuluakulu. Maolivi akhoza kudula pakati.
4. Phatikizani ndikusakaniza zosakaniza zonse.
5. Sakanizani mafuta, mandimu, mchere ndi tsabola m'mbale zazing'ono.
6. Ikani saladi mu mbale, kongoletsani ndi magawo angapo a feta tchizi pamwamba ndikutsanulira pazovala.

Momwe mungapangire masangweji a avocado

Masangweji ndi chakudya chofunikira kwambiri kwa munthu aliyense. Nthawi zonse zimachitika mwachangu ndipo ndizosavuta kuyenda nazo panjira. Masangweji ofala kwambiri ndi masangweji a tchizi ndiosangalatsa, chifukwa chake tiyeni tipange zokhwasula-khwasula za avocado zabwino.

Masangweji azokometsera okhala ndi nsomba zofiira ndi peyala

• Kuchuluka - 2 servings;
• Nthawi yophika - mphindi 15.

Zosakaniza:

• 4 yambewu yonse kapena nyemba za buckwheat
• 1 avocado wamkulu
• 200 g kusuta nsomba;
• gulu la arugula (lingasinthidwe ndi parsley kapena sipinachi);
• 1 tbsp. akavalo;
• 2 tbsp. mayonesi;
• 2 tbsp. mandimu.

Kukonzekera:

1. Sakanizani mayonesi ndi horseradish.
2. Dulani buns pakati ndikutsuka ndi kansalu kakang'ono ka zovala zokonzeka.
3. Dulani nsombazo ndi peyala kuti muveke, muvale mkate, thirani madzi pang'ono ndi mandimu ndikuyika zitsamba pamwamba.
4. Phimbani sangweji ndi theka lina la bun.

Kukonzekera kanema

Masangweji otentha a tchizi

• Kuchuluka - 2 servings;
• Nthawi yophika - mphindi 10.

Zosakaniza:

• Magawo anayi a mkate;
• Magawo 4 a mozzarella tchizi;
• 1 peyala;
• mchere wina ndi mandimu.

Kukonzekera:

Peel ndi kudula zipatso mu magawo, kuvala mkate, kuwaza ndi mandimu ndi mchere. Phimbani ndi mozzarella ndikuyika mu uvuni kwa mphindi 5 kuti musungunuke tchizi.

Chotupitsa cha avocado

• Kuchuluka - 2 servings;
• Nthawi yophika - mphindi 15.

Zosakaniza:

• 1 peyala;
• mkate wofufumitsa;
• 20 ml madzi a mandimu;
• 50 ml mafuta;
• 3 cloves wa adyo;
• tsabola wamchere.

Kukonzekera:

Dulani mkatewo mu magawo 6-8 ndipo wouma mu toaster. Kenaka tsitsani mafuta ndi msuzi wa pastry ndikupaka ndi adyo. Chotsani khungu pa avocado, pogaya ndi blender mu mbatata yosenda. Onjezerani madzi a mandimu, mafuta otsala ndi adyo wosweka. Ikani misa yokonzeka pa toast ndikukongoletsa ndi zitsamba.

Chakudya cha Zakudya Zam'madzi

Ngakhale chipatso cham'madera otentha chimaonedwa kuti ndi chopatsa mphamvu, chimayamwa mwachangu thupi, ndipo chimakhala ndi mchere wofunikira kwambiri ndi mavitamini: E, A, B, folic acid, potaziyamu, calcium, phosphorus, magnesium ndi ena. Chifukwa cha ichi, akatswiri azakudya amalimbikitsa kugwiritsa ntchito ma avocado pokonzekera chakudya chabwino.

Chophweka saladi "Zakudya"

• Kuchuluka - 2 servings;
• Nthawi yophika - mphindi 5.

Zosakaniza:

• 1 avocado yaying'ono;
• 1 sing'anga nkhaka
• 3 mazira a nkhuku yophika;
• Kabichi wachi China;
• 30 ml ya mafuta a masamba;
• 10 ml ya mandimu.

Kukonzekera:

Peel nkhaka ndi avocado ndikudula ma cubes akulu. Chotsani zipolopolo m'mazirawo ndikugawana m'magawo ang'onoang'ono. Dulani kabichi. Sakanizani zonse, nyengo ndi mafuta ndi mandimu.

Msuzi wozizira ndi peyala ndi zitsamba

• Kuchuluka - gawo limodzi;
• Nthawi yophika - mphindi 10.

Zosakaniza:

• 1 sing'anga avocado
• 1 nkhaka zazing'ono;
• 1 tsp madzi a mandimu ndi yogurt yamafuta ochepa;
• gulu la amadyera.

Kukonzekera:

Chotsani peel ku nkhaka ndi peyala, ndikudula zamkati mwa blender. Onjezani zitsamba, mandimu ndi yogurt. Kenako menyani zonse bwino. Msuzi wakonzeka.

Chinsinsi chavidiyo

Vitamini saladi

• Kuchuluka - 4 servings;
• Nthawi yophika - mphindi 15.

Zosakaniza:

• apulo limodzi ndi peyala imodzi;
• 2 kiwi;
• 1 yaying'ono yoyera anyezi wokoma;
• 30 ml mafuta;
• Mapiritsi awiri a cilantro kapena parsley;
• mchere wamchere kuti mulawe.

Kukonzekera:

1. Choyamba, dulani anyezi ndikudula zidutswa za kiwi. Sakanizani zonse kuti muzitsuka anyezi.
2. Peel apulo ndi peyala, kudula mzidutswa zazikulu.
3. Fukani saladi ndi cilantro (parsley), onjezerani mafuta ndi mchere.
4. Muziganiza ndi kusiya kwa mphindi 3-5.

Malangizo othandiza komanso zambiri zosangalatsa

Ngati musankha peyala yoyenera, chipatsocho chidzakudabwitsani ndi kukoma kofewa kwambiri. Kuti mudziwe kupsa, muyenera kugwiritsa ntchito malamulo angapo.

1. Samalani mtundu wa khungu. Iyenera kukhala yakuda, pafupifupi yakuda.
2. Sakanizani khungu la mwana wosabadwayo ndi chala chanu. Ngati ndi yolimba, chipatsocho ndi chosakhwima. Pamene utotowo wakuya kwambiri, m'malo mwake, wakula kale ndipo mwina wavunda. Chotchicho chikachotsedwa msanga, ndi chipatso chakupsa chomwe chimakoma kwambiri.
3. Mutha kugwedeza zipatso pang'ono poziika khutu lanu. Mukamva dzenje likugunda pakati, avocado wakonzeka kudya.
4. Yesetsani kuchotsa tsinde. Mtundu wa malowa pansi uyenera kukhala wobiriwira, osakhala wachikaso kapena bulauni.

Ngati simukupeza chipatso chakupsa, tengani chobiriwira. Kuti mupse msanga, kukulunga pamapepala ndikusiya firiji. Ikhoza kuyikidwa mthumba ndi maapulo ndi nthochi. Osasunga m'firiji.

Mukadula chipatsocho ndikusiya theka lake, ndiye muwaza ndi mandimu kapena madzi a mandimu, kukulunga ndi filimu yolumikizana ndikuyiyika m'chipinda cha firiji kuti musungire zipatso. Ngakhale zili choncho, nthawi yayitali kwambiri ndi tsiku limodzi.

Tropical avocado ndi phiri lophulika lazinthu zopindulitsa, mavitamini, mchere. Ndicho, mutha kuphika mbale zosiyanasiyana: zosavuta komanso zovuta, kutchuthi komanso tsiku lililonse. Ngakhale zili ndi ma calorie ambiri, zimawerengedwa kuti ndi zakudya, chifukwa zimakhala ndi zidulo zambiri zomwe zimathandizira kuti thupi liziyamwa mwachangu.

Kugwiritsa ntchito mankhwala osokoneza bongo pafupipafupi kumachepetsa chiopsezo cha matenda amtima, kumachepetsa cholesterol, kumawongolera khungu ndipo kumawatsutsa.

Zakudya zophikidwa ndi zipatso zam'malo otentha ndizosiyanasiyana kotero kuti zimatha kusintha Olivier wosasangalatsa, hering'i pansi pa malaya amoto, achi Greek komanso ena. Ndi izi mudzatha kupangitsa tebulo kukhala losangalatsa, lokoma komanso lachilendo.

Onerani kanemayo: Why Avocados Are So Expensive. So Expensive (Mulole 2024).