Guacamole -izibonelelo kunye nendlela yokwenza

Umxholo

• 1. Iavokhado
• 2. Utamatisi
• 3. Itswele
• 4. Ikoriyandire
• 5. Ijusi yelamuni
• 6. Ipelepele
• Iresiphi yeGuacamole
• Ungayisebenzisa njani

IGuacamole sisitya esidumileyo saseMexico esenziwe ngeavokhado, itswele, itumato, ilamuni, ipepile kunye necilantro, ethi izise izibonelelo zempilo ezinxulumene nesithako ngasinye. Eyona nto ibalaseleyo kwesi sidlo kukutyeba kwayo kumanqatha e-avocado kunye namandla ayo aphezulu e-antioxidant, uphawu olunikwe yimifuno kunye nejusi yelamuni.

Ke, ngokwezinto zayo ezi-5 ezisisiseko, izibonelelo ze-guacamole zezi:

1. Iavokhado

I-avocado ityebile kumafutha alungileyo aphucula i-cholesterol, ikunike ukwaneliseka ngakumbi kwaye incede ekuhambeni kwamathumbu. Ukongeza, ityebile kwi-omega-3, isondlo esibalulekileyo ekusebenzeni kakuhle kwengqondo kunye nokuthintela izifo ezinje ngokulahleka kwememori, i-Alzheimer's kunye neengxaki zentliziyo. Jonga zonke izibonelelo zeavokhado.

2. Utamatisi

Ukongeza kwi-avocado, iitumato zikwanamandla okususa i-antioxidant ngenxa yexabiso eliphezulu le-lycopene, imolekyuli ye-antioxidant efumaneka kwimifuno ebomvu. Ngenxa ye-lycopene, iitumato zithintela iingxaki zentliziyo, ukuguga ngaphambi kwexesha, ukukhusela kunye nombono kunye nokuthintela umhlaza, ikakhulu unxulunyaniswa nokuthintela umhlaza wedlala lobudoda.

3. Itswele

Amatswele anezibonelelo zezempilo njengokunciphisa i-cholesterol embi, ukunceda ukulawula uxinzelelo kubantu abanexinzelelo, ukomeleza amajoni omzimba kunye nokuthintela ukuguga ngaphambi kwexesha.

4. Ikoriyandire

I-Coriander sisiqholo esisetyenziswa ngokubanzi ekuphekeni kwaye izisa izibonelelo ezinje ngokuphucula ukwetyiswa, ukukhuthaza ukukhutshwa komzimba emzimbeni, ukulwa nokusuleleka emathunjini kunye nokulawula uxinzelelo. Jonga ukuba kulula kangakanani ukutyala ikoriander ekhaya ukuze imifuno ihlale intsha ekhitshini.

5. Ijusi yelamuni

Incindi yelamuni ityebile ku-vitamin C, isibulala-zintsholongwane esinamandla esinceda ukomeleza amajoni omzimba kunye nokuthintela izifo ezifana nomkhuhlane, isifo sentliziyo kunye nomhlaza. Isetyenziswa ngokubanzi ukuphucula ukwetyisa kunye nokukhuthaza ukucoca amathumbu, ukunceda ukunciphisa umzimba. Funda ukusebenzisa ilamuni ukunciphisa umzimba.

6. Ipelepele

Ipepper isebenza njenge-antioxidant kunye ne-anti-inflammatory, ikwanceda ukuphucula ukwetyisa, ukuthanda ukujikeleza kwegazi kunye nokunyusa i-libido, njenge-aphrodisiac yendalo. Ukongeza, ikwakhawulezisa imetabolism, ukunceda ukunciphisa umzimba.

Iresiphi yeGuacamole

Le recipe sisiseko sokuqala esisetyenziselwa ukwenza i-guacamole, kwaye ungongeza ezinye izinto, ezinje ngeoyile ye-olive, igalikhi ecoliweyo kunye nentwana yetyuwa.

Izithako:

• 1 iavokhado evuthiweyo
• Iipuniwe ezi-3 ze-anyanisi ebomvu
• 1 itamatato encinci ecoliweyo
• Iipuniwe ezi-4 zejusi yelamuni
• yekoriyandire zinqunyiwe ukuba incasa
• ipepile emnyama okanye itshilisi ukuya kungcamla

Imo yokulungiselela:
Susa yonke i-pulp kwi-avokhado kwaye, ngemfoloko, wonzakalise isiqhamo de sibeyipasta, kodwa ngamaqhekeza amancinci. Yongeza ezinye izithako kunye nexesha lokungcamla, ukongeza ityuwa, ipepile, ikoriyander kunye namanye amayeza owathandayo. Hlanganisa yonke into kwaye usebenze.

Ungayisebenzisa njani

IGuacamole inokudliwa njengokuhambelana nesaladi, inyama, inkukhu, ukugcwaliswa kwetapioca, isosi yokuhambisa iihambhega okanye iitshipsi zetapile, umzekelo.

Kufuneka igcinwe kwifriji kwaye ityiwe ngokufanelekileyo kwiiyure ezingama-24.