Shahararrun girke-girke don yin avocado
Avocado yana ɗaya daga cikin shahararrun anda fruitsan tropa tropan wurare masu zafi, waɗanda aka ɗora su da adadi mai yawa na bitamin da ma'adanai. Tarihin bayyanarsa ya fara ne shekaru dubu kafin zamaninmu, kuma asalin asalin shuka shine Kudancin Amurka. A yau an girma shi a ƙasashe da yawa tare da yanayin wurare masu zafi da zafi. Amma, duk da wannan, a cikin Rasha, shaharar wannan 'ya'yan itacen ya zo ne kwanan nan.
Avocado ɗan itace ne mai siffa mai pear, kore mai duhu ko kusan baƙar fata, tare da nama mai launin rawaya-kore da babban dutse a tsakiya. Aunar fruita fruitan itacen ba shi da kyau kuma ba a fayyace shi sosai, tare da wasu bayanan tsami da na tart, wanda ke tunatar da goro. Ba za a iya kwatanta shi da wani abu musamman ba. Ga alama mara kyau kamar pear da ba ta daɗe ba ko ma wani kabewa. Godiya ga wannan, ana iya amfani dashi a cikin jita-jita iri-iri: miya, pies, salads, sandwiches, biredi har ma da wasu kayan zaki.
Darajar amfani da fruita fruitan fruitaotican itace a girki
'Ya'yan itacen suna da yawa a cikin adadin kuzari kuma suna da darajar makamashi mai ƙarfi. Don haka gram 100 na 'ya'yan itace cikakke ya ƙunshi:
- Fat - 15-30 g;
- Carbohydrates - kimanin 5 g;
- Sunadaran - 2-2.5 g;
- Caloric abun ciki - 167 kcal;
- Fiber - 3.65-6.7 g;
Duk da babban abun cikin kalori, yana da sauƙin narkewa, sabili da haka ana iya ɗaukarsa da haƙƙin kayan abinci.
Naman avocado yana da sifar butter mai haske, wanda za'a gode masa wanda za'a iya amfani dashi a dabi'ance don salads masu dadi, a nika shi a cikin lika, ko kuma ruwan miya.
Ofaya daga cikin mahimman fa'idodi na fruita fruitan wurare masu zafi shine ana iya samun sa a kusan kowane babban kanti kuma a farashi mai sauƙi.
Sauƙi da dadi salatin avocado
Mafi sau da yawa, ana amfani da avocados ba canzawa a cikin salads. Akwai su da yawa, ga kowane dandano da kasafin kuɗi. Ina bayar da araha, mai sauri da kuma dadi. A lokaci guda, sun dace duka don hutu da kuma abincin dare na yau da kullun.
Naman kaji da salatin avocado
- avocado 1 pc
- albasa 1 pc
- karas 1 pc
- kyafaffen nono kaza 300 g
- apple mai zaki da tsami 1 pc
- buckwheat kwayoyi 70 g
- letas 50 g
- Don ƙara mai:
- albasa 1 pc
- mayonnaise 4 tbsp. l.
- yogurt mara dadi 4 tbsp. l.
- lemun tsami ruwan 'ya'yan itace 1 tbsp. l.
- tafarnuwa 2 hakori.
- 1 faski faski
- gishiri, barkono dandana
Calories: 166 kcal
Sunadaran: 12.4 g
Fat: 11.5 g
Carbohydrates: 4.6 g
Bare albasa, apple da avocado, a yanka su a cikin yanka, sannan a yanka albasa a cikin zobe biyu. Ki markada karas din a grater mai kyau.
Kwasfa ƙirjin kajin kuma raba cikin yanka na bakin ciki.
Don miya, hada mayonnaise da yogurt, ƙara yankakken yankakken albasa, tafarnuwa da faski.
Yayyafa miya tare da lemun tsami da motsawa.
Da farko, sanya ganyen latas a faranti, sannan dukkan abubuwan da ke ciki a zamewar, a zuba a kan miya sannan a yayyafa tare da yankakkiyar gyada.
Avocado da salatin tuna
- Quantity - 2 sabis;
- Lokacin dafa abinci - 10 minti.
Abubuwan da ake buƙata:
- 1 cikakke avocado
- 150 g na tuna gwangwani;
- 1 babban kokwamba sabo;
- 1 tbsp. l. man zaitun;
- 1 tbsp. lemun tsami;
- barkono da gishiri ku dandana.
Yadda za a dafa:
- Yanke avocado din a rabi, a hankali cire bagaruwa don kar a lalata fata. Sai a nika a yayyafa ruwan lemon.
- Yana da kyawawa don kwasfa kokwamba, sannan a yanka a cikin tube.
- Jefa tuna a kan sieve don kawar da yawan ruwa. Mix dukkan sinadaran, kakar tare da man zaitun da kayan yaji don dandana.
- Dama kuma sanya a cikin sauran fatun 'ya'yan itacen.
Salatin Girkanci tare da bayanan wurare masu zafi
- Quantity - sau 4;
- Lokacin dafa abinci - 15 minti.
Sinadaran:
- 1 babban avocado;
- 2 sabo ne kokwamba;
- 2 albasa mai shuɗi;
- 1 babban barkono kararrawa;
- 2 tumatir;
- 150 g feta cuku;
- 100 g zaitun masu ɗaci;
- rabin lemun tsami;
- latas, gishiri, barkono.
Shiri:
- Yaga ganyen latas da hannunka.
- Kwasfa cucumbers da avocados daga fata, sannan a yayyanka a zuba ruwan lemon tsami kaɗan.
- Yanke barkono da tumatir a cikin manyan cubes. Za a iya yanka zaitun a rabi.
- Hada da haɗuwa da dukkan sinadaran.
- Mix man, lemun tsami, gishiri da barkono a cikin ƙaramin kwano.
- Saka salatin a kan faranti, yi ado tare da yan yanyanyan cuku mai yawa a saman sannan a zuba akan kayan.
Yadda ake sandwich na avocado
Sandwiches abun ciye-ciye ne na ba makawa ga kowane mutum. A koyaushe ana yin su da sauri kuma sun dace don tafiya tare da ku a hanya. Mafi yawan tsiran alade da sandwiches na cuku suna da ban sha'awa, don haka bari muyi wasu lafiyayyun abinci na asali da na asali.
Sandwiches mai yaji tare da jan kifi da avocado
- Quantity - 2 sabis;
- Lokacin dafa abinci - 15 minti.
Sinadaran:
- 4 cikakke hatsi ko buckwheat buns
- 1 babban avocado
- 200 g kyafaffen kifin kifi;
- gungu na arugula (ana iya maye gurbinsa da faski ko alayyafo);
- 1 tbsp. horseradish;
- 2 tbsp. mayonnaise;
- 2 tbsp. lemun tsami.
Shiri:
- Mix mayonnaise tare da horseradish.
- Yanke buns ɗin a rabi kuma goga tare da sirara siririn sirrin da aka shirya.
- Yanke kifin da avocado dinki a ciki, ki sa biredin, sai ki dan diga da dan kadan na lemon tsami sai ki sa yankakken ganyen a kai.
- Rufe sandwich da sauran rabin bun.
Shirya bidiyo
Sandwiches masu zafi
- Quantity - 2 sabis;
- Lokacin dafa abinci - 10 minti.
Sinadaran:
- 4 yanka burodi;
- 4 yanka cuku na mozzarella;
- 1 avocado;
- dan gishiri da lemon tsami.
Shiri:
Bare kuma yanke 'ya'yan itacen a cikin yanka, saka kan burodi, yayyafa ruwan' ya'yan lemun tsami da gishiri. A rufe shi da mozzarella a saka a cikin murhu na tsawan mintuna 5 a narkar da cuku.
Gwajin avocado
- Quantity - 2 sabis;
- Lokacin dafa abinci - 15 minti.
Sinadaran:
- 1 avocado;
- toast gurasa;
- 20 ml lemun tsami;
- Man zaitun 50 ml;
- 3 cloves na tafarnuwa;
- barkono gishiri.
Shiri:
Yanke burodin a yanka guda 6-8 sannan a busar a cikin toaster. Sai a goga man zaitun da man alawar a goga da tafarnuwa. Cire fatar daga avocado, niƙa tare da mahaɗa a cikin dankakken dankali. Juiceara ruwan 'ya'yan lemun tsami, sauran man da aka niƙa da tafarnuwa. Saka madaurin da aka shirya akan abin yabo da ado da ganye.
Abincin Abincin Avocado
Kodayake ana ɗaukar fruita fruitan wurare masu zafi a cikin adadin kuzari, amma jiki yana shafar shi da sauri, kuma yana ɗauke da adadin ma'adanai masu amfani da bitamin: E, A, B, folic acid, potassium, calcium, phosphorus, magnesium da sauransu. Saboda wannan, yawancin masu gina jiki suna ba da shawarar amfani da avocados a cikin shirye-shiryen abinci mai lafiya.
Mafi salatin "Abinci"
- Quantity - 2 sabis;
- Lokacin dafa abinci - 5 minti.
Sinadaran:
- 1 karamin avocado;
- 1 matsakaici kokwamba
- 3 dafaffen kwai kaza;
- Bage Kabeji na kasar Sin;
- 30 ml na kayan lambu;
- 10 ml lemun tsami.
Shiri:
Kwasfa kokwamba da avocado a yanka cikin manyan cubes. Cire bawo daga ƙwai kuma raba cikin kananan yanka. Sara kabeji. Mix komai, kakar da mai da lemon tsami.
Cold miyan da avocado da ganye
- Yawan - rabo 1;
- Lokacin dafa abinci - 10 minti.
Sinadaran:
- 1 matsakaicin avocado
- 1 karamin kokwamba;
- 1 teaspoon ruwan lemun tsami da yogurt mara mai mai;
- gungun ganye.
Shiri:
Cire kwasfa daga kokwamba da avocado, sannan a yanki ɓangaren ɓangaren litattafan almara a cikin mahaɗin. Herbsara ganye, ruwan lemun tsami da yogurt. Sannan sake dukana komai da kyau. Miyan ta shirya.
Bidiyo girke-girke
Vitamin salatin
- Quantity - sau 4;
- Lokacin dafa abinci - 15 minti.
Sinadaran:
- apple daya da avocado daya;
- 2 kiwi;
- 1 karamin farin albasa mai zaki;
- 30 man zaitun;
- 2 sprigs na cilantro ko faski;
- gishirin teku don dandana.
Shiri:
- Da farko, a yanka albasa a yanka a kiwi kiwi. Mix komai don marinate albasa.
- Kwasfa da tuffa da avocado, a yanka su cikin manyan.
- Yayyafa salatin tare da cilantro (faski), ƙara mai da gishiri.
- Dama kuma bar shi don minti 3-5.
Nasihu masu amfani da bayanai masu ban sha'awa
Idan ka zabi madaidaicin avocado, 'ya'yan itacen zasu baka mamaki da dandano mai sauki da kuma dadi. Don ƙayyade girma, kana buƙatar amfani da dokoki da yawa.
- Kula da launi na fata. Ya kamata ya zama duhu, kusan baki.
- Latsa a hankali kan fatar tayi da yatsan ka. Idan ya tabbata, 'ya'yan itacen ba su balaga ba. Lokacin da lanbar ta yi zurfi sosai, akasin haka, ya riga ya yi yawa kuma mai yiwuwa ya lalace. Lokacin da santsi ya zama mai laushi da sauri, 'ya'yan itace ne cikakke waɗanda ke da daɗi sosai.
- Zaka iya girgiza thean itacen kaɗan ta hanyar riƙe shi a kunnenka. Idan ka ji an rami rami a tsakiya, alaykado yana shirye ya ci.
- Gwada cire tushe. Launin wurin da ke ƙasa ya zama kore, ba rawaya ko launin ruwan kasa ba.
Idan baza ku sami aa fruitan itacen marmari ba, ɗauki greena greenan kore. Don saurin saurin, kunsa shi cikin takarda ka bar shi a zafin jiki na ɗaki. Za a iya saka shi a cikin jaka tare da apples and ayaba. Kada a ajiye shi a cikin firiji.
Idan ka yanka 'ya'yan itacen ka bar rabinsa, sannan ka yayyafa shi da lemun tsami ko ruwan lemon, ka nade shi da kayan abinci sannan ka sanya shi a cikin firinji domin adana' ya'yan itace. Ko da a wannan yanayin, matsakaicin rayuwar rayuwa rana ce.
Avocado na Tropical shine dutsen mai fitattun abubuwa masu amfani, bitamin, ma'adanai. Tare da shi, zaku iya dafa jita-jita daban-daban: mai sauƙi da rikitarwa, don hutu da kowace rana. Duk da yawan abubuwan kalori, an yi la'akari da shi daidai, tunda yana dauke da sinadarai masu yawa a cikin kayan, wanda ke taimakawa saurin shan jiki.
Amfani da wani samfuri na yau da kullun yana rage haɗarin cutar cututtukan zuciya, yana rage yawan cholesterol, yana inganta yanayin fata kuma yana da tasirin cutar mai kumburi.
Kayan da aka dafa tare da fruitsa fruitsan tropa arean wurare masu zafi suna da yawa ta yadda zasu iya maye gurbin Olivier mai gajiyarwa, sarƙaƙƙiya a ƙarƙashin gashin gashi, Girkanci na gargajiya da sauransu. Tare da shi zaku sami damar sanya teburin ya zama mai ban sha'awa, mai ɗanɗano da ƙari.