Zvinyorwa zvinokwanisika kuva zvisingagumi uye zvisingagadziri. Iyo michero yakawanda (yup, iyo chibereko) inoshandiswa mumakorikari akaita sa guacamole uye Cobb saladhi uye iye zvino iri kubuda mune zvisingaverengwi zvekudya zvekudya. Asi, inogona here kubvisa avocado zvakare kuti ive yakanaka pakuneta kwako kurasikirwa?
Maererano nekurema kwemafuro ekurasikirwa
- Nyaya inowanzozivikanwa yokuti avocados yakanaka pakudonha mapaundi inobva kune yakakwirira yehutano hwakanaka, iyo inozivikanwa kuti ibvise kudya, zvichiita kuti kuora kurasike.
- Uyewo, zvidzidzo zvinoratidza kuti zvakanyanya-fibre zvokudya, zvakadai semakapa, zvinowedzera manzwiro ekuzara. Manzwiro iwayo ekugutsikana anoreva kuti iwe hausi kunyanya kudya izvo zvingaita kuti uwedzere kuora.
- Pane humwe uchapupu hwokuti mafuta anopa utano (kana unsaturated) anobatsira kudzivisa maraga-soro eropa, izvo zvinoudza muviri wako kuti uchengetedze marori akawanda kupfuura mafuta mukati mako. Izvozvo zvinoreva kuti avocados vangave vakanaka mukudzora mafuta emuviri.
Mafuta anopa utano uye fiber fiber anofananidzwa nehupenzi. Satiety inogona kukonzera kuderedzwa kwekudya zvakanyanya. Kudya zvishoma kunowanzoita kuti uremerwe. Asi izvo zviito hazvisi zvakananga kune avokodhi.
Kunyange zvazvo avocados inogona kunge iri kuwedzera kune utano hwekudya, zvakakosha kuti uzive kuti ivo vakanyanyisa koriori. A small avocado (inenge maounces mana) ane makero zana nemakumi matatu nemafuta ane zana. Uye pane zvachose chinhu chakadai samafuta akawanda-kunyange mararamiro akare.
Nokuti avocados vane utano uye vanogutsa hazvirevi kuti unofanira kuzvidya nekusiya zvachose.
Kwete izvo chete zvinogona kudzivirira kushaya kurasikirwa, zvinogona kutungamirira kuhuwandu hwekuwedzera. Zvechokwadi unakidzwe navo - kungofanana nemwero!
Paunenge Uine Nharo, Cherechedza
Pamusoro pezvinyorwa zvakanyatsoshandiswa, shandisai avocado yako chikamu nechiyero chekudya. Chengetani imwe neimwe ine mavhareta makumi mana, mafuta mana, maigri 2.5g, 2g fiber, uye 0.5g protein.
Makirokiti ekisheni haana mari uye anoshandiswa zvikuru ekugadzirisa uremu. Kana usiri kukwanisa kuverenga avocado yako, heano mamwe mahedheni ekugadzirisa:
1-ounce avocado yakaenzana ne:
- anenge 2 tbsp. mashed avocado
- anenge 2 tbsp. chopped avocado
- inenge 1 / 4th yekodcado duku
Mazano ekuwedzera Kurapa Kudya Kwenyu
- Zvinonhuwira uye zvinopararira. Iwe unogona kumira uye nguva kuti vaite kupararira kune zviyo zvakagadzirwa-zviyo, zvakanyanya-fiber crackers, sandwiches, kana kunyange mapapiro emaapuro. Chimwe chezvinhu zvandinoda zvishomanana zviduku zvakanyanya-fiber, zvipfeko zvinoputika zvakagadzirwa nemapapiro ane mashed avocado uye tomato yakaoma-zuva.
- Eki Kuwedzera. Kamukasi kaduku kakakonzera kunhuvira kwakanyanya kune dhi rinoputika . Mashed avocado inoshamisa uye inonakidza mumakumbo akaomeswa egg white halves. Ita pamusoro payo nebhekoni yakasvibiswa yakasviba nokuda kwekudya kunogutsa zvikuru.
- Sokunyora hodi. Rimwe ganda pamucheka wako rinoita kuti rizadze uye rive rinonaka. Iwe unogona kutokanganisa avocado nemafuta-asina yogurt nokuda kwekugadzira-kupfeka.
- Creamy guac dip. Guacamole inonaka, asi iyo ndiyo nzira yakanyanya nyore kuti iwedzere uye ine tsika yakadzama yakavhara. Bata 1/4 mukombe mafuta-free plain Greek yogurt ine yakafanana ye mashed avocado. Toss mu 1/8 tsp. imwe neimwe yemunyu, garlic powder, uye chipi chepfu uye iwe une guac rinogadzirisa nekanyanyisa kukora koriori count.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!