El ukwatapheya, ungesinye sezithelo ezinempilo kakhulu esingazithola lapho sinikeza encane yendlu. Lesi sithelo siwumthombo wamavithamini namaminerali, ngaphezu kokuqukethe i-fibre namafutha anempilo emzimbeni.
Kokuthunyelwe kwanamuhla, Sizophakamisa ukukhethwa kwezindlela zokupheka ezahlukene nge-avocado ezinganeni, ukuze zizoncela iminwe yazo.. Ukwatapheya uwukudla okunikeza inhlobonhlobo yamathuba okuwusebenzisa ekhishini.
Amaresiphi anama-avocado abancane
Siyazi sonke ukuthi kuyenzeka izingane zenqabe ukudla ngenxa yombala wako. Kulesi simo, le nkinga ingavela kusukela, njengoba sisho, umbala oluhlaza kwezinye izimo kubangela ukwenqatshwa phakathi kwabancane. Ukuze kungenzeki lokhu, Lezi zinhlobo zokudla kufanele zethulwe ngendlela ejabulisayo nekhangayo ezinganeni.
ukwatapheya kukhona umthombo we-vitamin E, ngaphezu kokuqukethe i-potassium, i-magnesium ne-sodium. Ukuzifaka ekudleni kwezingane kuzovuna ukukhula kwazo futhi kunikeze imisoco edingekayo ekukhuleni kwazo.
Okulandelayo, siqamba izindlela zokupheka ezihlukene ngalokhu kudla.
I-Guacamole
Enye yezindlela zokupheka ezidume kakhulu ezinalesi sithelo njengesithako saso esiyinhloko. Ukuze ulungiselele iresiphi ye-classic, uzodinga kuphela njengezithako i-avocado, i-lime, utamatisi. Ama-Chiles nawo ayangezwa, kodwa sikweluleka ukuthi ungayethuli ngoba iresiphi ingeyezingane ezincane.
Kuzofanele wenze kanjalo kuphela gxoba ukwatapheya, usike u-anyanisi notamatisi ube yizicucu ezincane kakhulu. Faka ijusi yesigamu se-lime, usawoti bese ugoqa kuze kube yilapho zonke izithako zixubene kahle.
Isaladi ye-Chicken Avocado
Enye yezindlela ezilula zokupheka zezingane ukujabulela ukwatapheya. Kule saladi, udinga ulethisi, amapheshana enkukhu kanye nokwatapheya. Uma ufuna inguqulo ye-vegan, ungangeza i-tofu, i-soy textured, i-lentils, njll. Sika lezi zithako ezintathu zibe izingcezu ezincane kakhulu, ukuze ukudla kube lula.
Uma lezi zithako ezintathu zisikwe kahle, sekuyisikhathi sokwenza i-vinaigrette ukuze ihambisane nayo, ungayenza ngokunambitha okuhlukile noma nje ngamafutha noviniga.
U-ayisikhilimu we-avocado
Yeka ukuthi omncane, akathandi ukujabulela i-ayisikhilimu ukuze uthole ukudla okulula. Ngokwatapheya, singakwazi futhi ukulungisa u-ayisikhilimu ngokushesha namnandi.
Sika ama-avocados, sincoma ukuthi usebenzise okungenani i-3, ususe yonke inyama ngaphakathi bese uyibeka esitsheni esinezingilazi ezimbili zobisi, ingilazi yekhilimu ewuketshezi, i-sweetener ukunambitha kanye nejusi lemon. Kusele kuphela ukuyishaya kahle, isakazwe ezibunjeni nasefrijini.
I-avocado toast noma isangweji
Sikulethela iresiphi ongayenzela izingane, kokubili ukudla kwasekuseni nesidlo sakusihlwa. Kungaba isinkwa esilula esinokwatapheya ophihliziwe noma ungangeza ezinye izithako ezifana neqanda, tuna, utamatisi, isalmon, njll.
Kulula kakhulu, kufanele uthathe i-avocado, ususe inyama bese uyichoboza ngosizo lwemfoloko. Ngesinkwa esithandwa ngabancane bakho, gcoba ukwatapheya ocushiwe bese wengeza isithako esisithanda kakhulu noma umane usishiye kanjalo.
I-avocado ne-chocolate dessert
Ukuhlanganiswa kwalokhu kudla okubili kungase kubonakale kuyinqaba kuwe, kodwa iqiniso liwukuthi bashada kahle kakhulu. Sizokufundisa indlela yokwenza uphudingi ongenashukela futhi ocebile izakhi zezingane.
Nge-avocado, i-cocoa powder ehlanzekile, i-sweetener yemvelo kanye nobisi lwekakhukhunathi, uzofeza i-mousse ukuze uncelise iminwe yakho. Kuzodingeka ubeke inyama ye-avocado engilazini yokuxuba, engeza izipuni ezimbili noma ezintathu ze-cocoa, i-sweetener yemvelo ukunambitha kanye no-50ml wobisi lukakhukhunathi. Hlanganisa futhi ujabulele le dessert ongalindelekile.
Ukwatapheya ukhilimu isanqante
Izaqathi nokwatapheya ukudla okubili okunomthombo omkhulu wamavithamini kwabancane.yebo Ukuze wenze le recipe, udinga isanqante esisodwa esikhulu kanye ne-avocado eyodwa, kokubili ephukile zibe izingcezu ezincane.
I-karoti, uma iqotshiwe, kufanele iphekwe imizuzu engaphezu kwengu-20 noma engu-25, ize ibe nokuthungwa okuthambile. Uma kubanda, wuhlanganise nokwatapheya endishini yokuxuba. Esinye iseluleko esikunikezayo ukuthi ungalahli amanzi abilayo avela kwisanqante, kuhle kuwe uma ukhilimu uminyene, ungeze ukuze uzuze ukuthungwa kwamanzi amaningi.
Lolu hlobo lwesithelo, ukwatapheya, kufanele lwethulwe kusukela ezinyangeni eziyi-12 futhi njalo ngemvume kadokotela wezingane.. Ezinye zalezi zindlela zokupheka zingenziwa kanye nencane kakhulu yendlu, lokhu okushiwo ekuphekeni kwabo kusiza ukwenza le nqubo ibe mnandi futhi kamuva ingane idle kalula.