Okuqukethwe
Ukwatapheya kungenye yokudla okuthandwa kakhulu yilabo abanakekela impilo yabo futhi abalandela umsoco wabo. Lesi sithelo sesihlahla esihlala siluhlaza emndenini Lavrov ucebile emafutheni yemifino, amavithamini C, A, E no-B amavithamini. Okuqukethwe okuphezulu kwama-monounsaturated fatty acids, ikakhulukazi i-oleic acid (i-Omega-9), kunika lesi sithelo inani elikhethekile.
Ungayipheka kanjani ukwatapheya okumnandi? Lo mbuzo unesithakazelo kwabaningi. Phambilini sishicilele izindlela zokupheka ukwatapheya eziningana ezingajwayelekile futhi ezimnandi. Kepha sinqume ukwengeza le ndatshana ngokupheka okusha kanye nokuthanda okusha.
Umhlaba uhlukaniswe izingxenye ezimbili: labo abathanda ukwatapheya nalabo abakuzondayo. Lezi zokugcina, kungenzeka kakhulu, azizange zizame ukwatapheya okumnandi futhi ezivuthiwe noma zingazi ukuthi uzipheka kanjani. I-pulp yesithelo esivuthiwe inokunambitheka kwe-buttery-nutty engathathi hlangothi, ukuthungwa okuthambile okumnandi. Ukotapeya ovuthiwe ungamanyaniswa kalula ngemfoloko bese usakazwa ngesinkwa, kuthi uma usikiwe ngommese, ugcine isimo saso. Izithelo zikulungele ukulungiselela izitsha ezinoshukela nezinosawoti, zingelashwa ngokushisa, yize ngemuva kokushisa ukunambitheka nokuthungwa kwenguquko ye-avocado. Ukwatapheya ngumkhiqizo ozimele futhi ungadliwa kanjalo nje, ufafazwe ngosawoti nopelepele; ezitsheni ezinosawoti, ukwatapheya kuhamba kahle nokudla kwasolwandle, ulamula, i-capers, i-cottage shizi namaqanda, namaswidi abhanana noshokoledi.
Ake sisuke embonweni sizilolonge futhi silungiselele izitsha ezi-5 ezilula kodwa ezimnandi ze-avocado.
Iresiphi 1. I-Tortilla ene-avocado
I-Tortilla iyi-tortilla yaseMexico eyenziwe ngofulawa wommbila noma kakolweni. Kulesi sidlo, indlela elula ukuthenga okwenziwe esitolo. EMexico, i-tortilla ngokugcwalisa ibhekwa njengesidlo sikazwelonke; ilungiselelwe yonke indawo nakuyo yonke indawo futhi ivame ukugoqwa ngendlela yokuthi kulula ukuhamba nayo. Sizolungisa i-avocado tortilla evulekile, elungele isidlo sasekuseni noma isidlo.
Izithako ze-tortilla ye-avocado:
- I-tortilla kakolweni - 1 pc.
- Ukotapeya - 1 pc.
- Utamatisi we-Cherry - 50 gr.
- IParmesan - 20 gr.
- I-Basil - 2 gr.
- Ushizi Cream - 3 wezipuni
- Ijusi lelamula - isipuni se-1/2
- I-pepper ephansi - 1/4 tsp
- Garlic ukunambitha - 1 izinyo
- Usawoti ukunambitha - 1/2 tsp
Ungayenza kanjani i-avocado tortilla:
Isinyathelo sokuqala ukulungiselela ukugcwaliswa. Chop the cherry, grate the parmesan, hashaza i-basil bese ususa amahlumela amakhulu neziqu. Manje ake sinakekele ukwatapheya: udinga ukuwasika, ususe itshe, udlulisele uginindela esitsheni esijulile. Kule recipe, ukwatapheya kufanele uvuthwe kakhulu, uma kungenjalo ngeke ukwazi ukuwuxova ube unamathisele futhi uzonambitha umunyu. Hlanganisa i-avocado ngemfoloko uyinamathisele ngejusi kalamula, upelepele nosawoti. Ngokuzithandela, engeza ugarlic, ucindezelwe noma uqoshwe kahle.
Ku-tortilla, sakaza ungqimba oluncane lukakhilimu ushizi, bese unamathisela i-avocado, bese u-cherry ne-basil bese ufafaza i-parmesan. Yilokho kuphela, i-tortilla isilungile! Uma usivala ngaphezulu ngesinkwa esiyisicaba sesibili bese usisika njenge-pizza, uthola i-tortilla evaliwe, ongahamba nayo uye emsebenzini noma epikinikini.
Bona iresiphi yethu yesinyathelo ngesinyathelo ye-Avocado Tortilla.
Iresiphi 2. Isaladi le-avocado elinezimfanzi
Lesi saladi sizobukeka sihle futhi sikhanya etafuleni lokugubha, izivakashi nakanjani ngeke zidlule! Kungcono ukufaka le saladi ezingxenyeni bese ubeka izithako ngokucophelela, ukwatapheya ovuthiwe kulula ukulimala. Ngokuzithandela, ungangeza amaqabunga e-ulethisi ukwengeza amakhalori amaningi neningi.
Izithako zesaladi le-Avrado le-Shrimp:
- Ukotapeya - 1 pc.
- Izimfanzi - 100 gr.
- I-pepper yaseBulgaria - 1 pc.
- Ijusi lelamula - isipuni esingu-1
- Amafutha omnqumo - izipuni ezi-1
- Umhlabathi omnyama omnyama - 1/4 tsp
- Usawoti ukunambitha - 1/4 tsp
Indlela yokwenza isaladi le-shrimp avocado:
Upelepele wensimbi udinga ukubhakwa kuhhavini ngama-degree angama-200 imizuzu engu-5 kuya kwengu-10, ngemuva kwalokho isikhumba singasuswa kalula kuso, into esemqoka ukuhluba upelepele usafudumele. Bese ushisa imfanzi ngamanzi abilayo bese uwahluba. Sika ukwatapheya phakathi, ususe ithambo nesikhumba, uthathe izingcezu ezinkulu. Sika upelepele opholile ngendlela efanayo. Ukugqoka, hlanganisa uwoyela, upelepele nejusi kalamula. Beka zonke izithako endishini yesaladi bese uthele okokugqoka. Uma ufisa, ungangeza usawoti omncane.
Ngemuva kokuyizwa kanye le saladi, uzoyipheka kaningi! Imnandi nje ngendlela emangalisayo futhi ilinganiselwe ngokunambitheka. Ukotapeya ovuthiwe uhambisana kahle nezimfanzi ezinethenda kanye nensimbi yepelepele, futhi ukugqoka okususelwa kumafutha omnqumo nejusi likalamula kuthuthukisa ukunambitheka kwazo zonke izithako.
Bona iresiphi yesithombe ngesinyathelo ngesinyathelo i-Avocado ne-Shrimp Salad.
Iresiphi 3. Amaqanda athosiwe kukotapeya
Le recipe yenza umsindo omkhulu ku-YouTube naku-Instagram. Abaningi babheka iqanda elibhakwe nge-avocado njengesidlo sasekuseni esihle nesiqalo esihle sosuku, futhi abaningi abaluthandi ukunambitheka kwe-avocado ebhakwe. Kunoma ikuphi, ukuthola ukuthi ungowasiphi isigaba, udinga ukuzama ukupheka kanye. Futhi manje sizokutshela ngokuningiliziwe ukuthi ungakwenza kanjani lokhu.
Izithako Zamaqanda Ethosiwe ku-Avocado:
- Ukotapeya - 1 pc.
- Iqanda lezigwaca - ama-2 ama-PC.
- Umhlabathi omnyama omnyama - 1/4 tsp
- I-garlic eyomile - 1/2 tsp
- Amafutha omnqumo - 1/2 tsp
- Ushizi weParmesan - 20 gr.
- Usawoti ukunambitha - 1/2 tsp
Ungawapheka kanjani amaqanda aqhekeziwe ku-avocado:
Kunokuhluka okuningana ekulungisweni kwalesi sidlo:
- Ukotapeya kufanele uvuthwe, uma kungenjalo unganambitheka kamunyu ngemuva kokubhaka.
- Kungcono ukusebenzisa ugalikhi owomile. I-garlic entsha izokhipha amanye ama-flavour.
- Kungcono ukuthatha amaqanda ezigwaca, ngoba iqanda lenkukhu elilinganiselwe alilingani nekhefu kusuka ethanjeni futhi uhhafu wamaprotheni uzophuma. Ngenye indlela, susa enye inyama ukuze kube nendawo eyengeziwe yeqanda.
Ake siqale: hlambulula i-avocado kuqala bese uyisika phakathi. Susa ngokucophelela ithambo ngommese. Fafaza uhhafu wekotapeya ngamafutha, ufafaze upelepele, usawoti kanye nogalikhi owomile. Phula iqanda lesigwaca emgodini osuka ethanjeni. Fafaza noshizi ogayiwe ngaphezulu bese ufaka kuhhavini imizuzu eyi-10-15 kuma-degree ayi-180. Ukungaguquguquki kwesitsha esiphelile kuncike ubukhulu nosayizi we-avokhado. Uma ugcina isitsha kuhhavini cishe imizuzu eyi-10, ungathola isikhuphasha samanzi, njengamaqanda aqhekeziwe. Futhi uma uyigcina isikhathi eside, khona-ke isikhuphasha sizobhaka bese iqanda lifana nelibilisiwe. Kunoma ikuphi, kuzovela okumnandi.
Bukela iresiphi yesithombe ngesinyathelo ngesinyathelo Amaqanda othosiwe noshizi ku-avocado.
Iresiphi 4. I-mousse yetshokholethi enokwatapheya
Kwabaningi, ukwatapheya ezitsheni ezimnandi kungabamangaza. Kepha empeleni, ukwatapheya kuhle ekwenzeni ama-dessert. I-pulp ye-avocado evuthiwe izokwenza okhilimu kanye nama-mousses abe mnene kakhulu, athambile futhi abushelelezi.
Izithako ze-Chocolate Avocado Mousse:
- Ukotapeya - 1/2 pc.
- Ubhanana - ama-1 ama-PC.
- Ukhokho - isipuni esingu-1
- Uju - 1 tsp
Ungayenza kanjani i-chocolate avocado mousse:
Ukulungiswa kwalesi sidlo kubila ekutheni zonke izithako zidinga nje ukushaywa nge-blender noma ukucubungulwa nge-blender engaphansi. Vele, i-avocado nobhanana kudingeka zihlutshulwe bese ziqunywa ngaphambi kokufakwa ku-blender. Kufanele ube nesisindo esikhilimu. I-avocado chocolate mousse ingahanjiswa ezitsheni njengesitsha esizimele, iphekwe namakhukhi futhi isetshenziswe njenge-topping, noma isetshenziswe njengokhilimu wekhekhe noma isakaze isinkwa Kuyinto enhle kakhulu, enomoya futhi ithenda. Kwabaguliswa ukungezwani komzimba, uju lungafakwa esikhundleni sanoma isiphi esinye isiphuzo, njenge-maple syrup noma i-erythritol.
Bona iresiphi yesithombe ngesinyathelo se-Chocolate Avocado Mousse.
Iresiphi 5. Ukotapheya i-smoothie
Ekugcineni, ake senze isiphuzo se-smoothie. Lokhu kuyindlela enhle yokudla okulula. Ukwatapheya kuhlanganiswe nobhanana kunikeza ukuthungwa okumnandi okumangazayo, isiphuzo sivele sibe mnandi ngokulingene futhi simnandi kakhulu.
Izithako ze-avocado smoothie:
- Ukotapeya - 1/2 pc.
- Ubhanana - ama-1 ama-PC.
- Ukhilimu 10% - 50 ml.
- Uju - 1 tsp
Ungayenza kanjani i-avocado smoothie:
Cwecwa ubhanana bese usika izingcezu ezincane. Uma une-blender enamandla futhi ufuna isiphuzo esibandayo, ungamisa ubhanana ngaphambi kokushaya. Cwecwa ukwatapheya, susa umgodi bese usika izingcezu ezinkulu. Dlulisa izithelo ku-blender, engeza ukhilimu noju. Hlanganisa ngesivinini esikhulu kuze kube bushelelezi. Shintsha inani likakhilimu ngendlela oyithandayo, kuya ngokuthi iyiphi i-smoothie oyithandayo, ejiyile noma cha. Uma lesi siphuzo esinomoya sithelwa kwisikhunta futhi simisiwe, khona-ke uthola u-ayisikhilimu omuhle kakhulu onekholori ehlobo elishisayo!
Buka iresiphi yethu yesinyathelo ngesinyathelo ye-Avocado Banana Smoothie.
Zonke lezi zokupheka kuvidiyo ezivela esiteshini sethu se-YouTube:
Kwesinye isikhathi abantu abapheki izitsha ze-avocado ngoba kunzima ukuthenga ezivuthiwe nezikahle. Nawa amanye amathiphu alula wokugcina nokukhetha ukwatapheya.
Ungawakhetha kanjani futhi uwagcine kanjani ukwatapheya
Lapho ukhetha i-avocado esitolo, qiniseka ukuthi unaka umbala wekhasi, kufanele kube ukukhanya okukhanyayo noma okuluhlaza okotshani, kuya ngezinhlobonhlobo, ngaphandle kwamabala nokufiphaza okubolile. Uma uhlanza kahle umsila we-avocado, uzobona ukuthi inyama iphuzi ngokugqamile ngombala. Yebo, indlela elula ukucindezela ukwatapheya ngomunwe wakho, kufanele ucindezelwe kalula, bese uthatha ukwakheka kwawo kwangempela.
Vele ungacindezeli ngomunwe wakho, ngoba lokhu kuzolimaza ukwatapheya, cindezela ngobumnene ngephedi yomunwe wakho.
Uma uthenge ukwatapheya ongavuthiwe, uwubeke epuletini eliseduze nobhanana noma utamatisi, uzovuthwa ezinsukwini ezimbalwa. Uma usika ukwatapheya oluhlaza, faka amahafu ndawonye, ugoqe iphepha bese ushiya kupuleti likabhanana. I-microwave nayo ingasiza ekwenzeni ukwatapheya uthambe futhi udliwe. Beka u-avocado oluhlaza osikiwe ku-microwave isigamu somzuzu, uzothamba kodwa uzwakale uhlukile.
Ukugcina ukwatapheya ungabi mnyama, ufafaze ujusi kalamula bese uwafaka esiqandisini ukuze ukwazi ukuwugcina uze upheke ukudla kwakho okulandelayo.
Ama-avokhado aphelele avuthiwe agcinwa kahle esikhwameni sephepha esiqandisini ukuvikela ukonakala noma ukubola.
Bambalwa abangacabanga ngama-avocado peels, kepha iCalorizator ikukhumbuza ukuthi ayidli. Iqukethe Persie - Lesi yisidakamizwa esinobuthi, ngamanani amancane asiyona ingozi kubantu, kodwa noma kunjalo kwezinye izimo kungadala isicanucanu, ukuhlanza, isiyezi kanye nokungezwani komzimba.