Nutrition Highlights (pakushanda)
Calories - 120
Fati - 10g
Carbs - 9g
Maprotheni - 2g
Nguva Yese 5 min
Prep 5 min , Cook 0 min
Kushumira 4 (1/2 kapu imwe neimwe)
Mazaiyo ndiwo mavara akanaka, futi, potassium, uye mono- uye polyunsaturated mafuta . Zvokudya zveMediterranean zvinotsigira zvisiri izvo zvakasvibiswa zvemafuta, saiwo anowanikwa zvakasikwa mumafuta omuorivhi, nuts, uye avocados. Mono- uye mapuritsi anonzi polyunsaturated, kana achidyiwa mumwero uye achidyiwa panzvimbo yemafuta akazara kana anotengesa, anogona kubatsira kuderedza ropa rekutsvaira yega uye kuderedza mungozi yezvirwere zvemoyo.
Guacamole inzira yekare yekufadzwa nekavira uye tambo yevakadhi. Mash avocados uye kuwedzera mumwero weiyamu juice, chopped shallot kana anyanisi, cilantro, tomato, uye munyu zvine chinyorwa chechipi yehupi kana jalapeno yakagurwa. Shandira pamwe chete nemapuritla anocheka, asi wedzera mune imwe michero yekucheka-mika kuti udimbure pamwe nekuwedzera kwechigunha uye kukura kwe-antioxidant.
Zvimwe
- 2 mapeji evhacados
- 1 sviki yega, juiced
- 2 tablespoons akachekwa shallots
- 2 tablespoons akachekwa cilantro
- 1/2 matata makuru, akachekwa
- 1/4 teaspoon chili powder
- 1/2 teaspoon munyu
Kugadzirira
- Itai hako ma avocadho, tora matanda ugoenda mundiro.
- Wedzera jimu remaimu, shallot, uye cilantro uye shandisai avocado kusvikira zvose zvakabatanidzwa asi musanganiswa unoramba uri chunky.
- Ita mu tomato, chipukisi, uye munyu. Edzai uye gadzirisa nguva yekuita sezvinodiwa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Nokuda kwemafuta anokonzera maruva, panzvimbo yematoriwa akachekwa, inya mu 1/4 mukombe pomegranate mbeu yeganda rinokonzera antioxidant bite.
Iwe unogonawo kuchera gorosi kana mbishi yakasvibira kubva pamabheji uye uite kuti ive mu guacamole nokuda kwekushanduka kukuru kwakasiyana. Imwe nzeve yegorosi inenge anenge 25 gramu yemakrohydrate.
Kubika uye Kushumira Mazano
Unoda kuchinja guacamole yako kubva kumagetsi, chips, uye kuvhara muchikafu? Wedzerai mahwendefa mashomanana e "guac" kuvhiki yako yeusiki tacos , masikati sandwiches kana saladi, kana kuti shandisa sechimwe chechigunzva chechigunwe chako mangwanani.
Kana iwe uine imwe yechipodhi yehafu yekuti iwe hausi kuzoshandisa pasi pekunyorovesa kwemvura inotonhorera kana kupisa kaimu kana juisi kumusoro uye wozochengeta mufiriji mune mudziyo usina kudzivirira. Sezvo avocados mafuta akazongogadziriswa, mvura yakasviba kana rime kana juisi yakasvibiswa kumusoro haigoni kuvhara nyama yenyama asi kunodzivirira avocado kuti irege kuchena. Iwe unogona kuchengeta avocado yako hafu iyi nenzira kusvikira kune rimwe zuva.