Avocado wani 'ya'yan itace ne na musamman wanda ya sami farin jini sosai a cikin dafa abinci a cikin 'yan shekarun nan. Ba wai kawai dadi ba, har ma yana da wadata a cikin abubuwan gina jiki kuma yana da amfani ga lafiya. Akwai da yawa na gida guacamole girke-girke cewa za ku iya yin hidima a cikin jita-jita don wadatar da su kuma ku yi amfani da duk abubuwan amfani na avocado.
A cikin wannan labarin zaku sami girke-girke na guacamole daban-daban na gida da menene fa'idodin fa'idodin da avocado ke da shi kuma me yasa yakamata ku cinye shi.
Kadarorin avocado
Avocado an san shi da lafiyayyen kitse, wanda ke da kyau ga zuciyar ku kuma yana iya taimakawa rage cholesterol. Hakanan yana da wadata a cikin fiber, bitamin C, bitamin K, folic acid, da potassium. Bugu da ƙari, avocado yana ƙunshe da antioxidants waɗanda zasu iya taimakawa wajen hana cututtuka na yau da kullum kamar ciwon daji da ciwon sukari.
Kadan daga cikin kaddarorin da amfanin avocado sune:
- Abun Ciki Mai Lafiya: Avocado yana da wadataccen kitse masu lafiya, musamman ma sinadarai masu kitse. Wadannan kitse na iya taimakawa wajen rage LDL cholesterol (wanda ake kira "mummunan cholesterol") da kuma rage haɗarin cututtukan zuciya.
- Babban abun ciki na fiber: Avocado shine tushen fiber mai kyau, wanda ke taimakawa wajen kiyaye tsarin hanji lafiya kuma akai-akai. Fiber kuma yana taimakawa rage haɗarin cututtukan zuciya, ciwon sukari, da kansar hanji.
- Ya ƙunshi bitamin da ma'adanai: Avocado yana da wadata a cikin bitamin da ma'adanai iri-iri masu mahimmanci ga lafiya. Alal misali, yana da kyau tushen bitamin C, bitamin K, folic acid, da potassium.
- Ya ƙunshi antioxidants: Avocado shine tushen tushen antioxidants kamar lutein, zeaxanthin, da beta-carotene. Wadannan antioxidants zasu iya taimakawa wajen hana cututtuka na kullum kamar ciwon daji da ciwon sukari.
- Zai iya taimakawa wajen sarrafa sha'awa: Saboda yawan abubuwan da ke cikin na lafiyayyen kitse da fiber, avocado na iya taimakawa wajen sarrafa ci da rage cin abinci. Wannan na iya zama da amfani ga waɗanda ke neman rasa nauyi ko kula da nauyin lafiya.
Ƙara avocado a cikin abinci akai-akai zai iya taimakawa wajen rage haɗarin cututtuka masu tsanani da kuma inganta lafiyar gaba ɗaya.
Girke-girke na gida guacamole
Ɗaya daga cikin mafi kyawun hanyoyin da za a ji daɗin avocado shine a cikin nau'i na guacamole. Guacamole wani miya ne na gargajiya na Mexica da aka yi da avocado, lemo, gishiri da sauran kayan abinci bisa ga girke-girke. Ga wasu girke-girke na guacamole na gida:
Classic Guacamole Recipe
Sinadaran:
- 3 cikakke avocados
- 1/2 jan albasa, yankakken
- 1 yankakken tumatir
- 1/4 kofin cilantro, yankakken
- 1/2 lemun tsami matsi
- Salt dandana
Umarnin:
- Yanke avocados biyu kuma cire ramin.
- Yi amfani da cokali don dibar ɓangaren avocado kuma saka shi a cikin kwano.
- Dakatar da avocados da cokali mai yatsa har sai da santsi amma da ɗan guntu.
- Ƙara albasa, tumatir, da cilantro a cikin kwano da kuma haɗuwa sosai.
- Ki matse lemun tsami akan hadin ki zuba gishiri ki dandana.
- Mix komai tare kuma ku yi hidima tare da guntun tortilla ko a matsayin gefen abincin da kuka fi so.
Mango guacamole girke-girke
Sinadaran:
- 2 cikakke avocados
- 1/2 jan albasa, yankakken
- 1 yankakken mango
- 1/4 kofin cilantro, yankakken
- 1/2 lemun tsami matsi
- Salt dandana
Umarnin:
- Yanke avocados biyu kuma cire ramin.
- Yi amfani da cokali don dibar ɓangaren avocado kuma saka shi a cikin kwano.
- Dakatar da avocados da cokali mai yatsa har sai da santsi amma da ɗan guntu.
- Ki zuba albasa da mangwaro da cilantro a cikin kwano ki gauraya sosai.
- Ki matse lemun tsami akan hadin ki zuba gishiri ki dandana.
- Mix komai tare kuma ku yi hidima tare da guntun tortilla ko a matsayin gefen abincin da kuka fi so.
Yadda za a gabatar da guacamole
A Mexico ana niƙa abubuwan sinadaran a cikin molcajete ko turmi na dutse. Ko da yake yana da wuya a samu a Spain. Mafi yawan al'ada shi ne yin shi a cikin kwanon filastik tare da filastik ko katako na katako. Don haka muna guje wa oxidation kuma muna samun taliya tare da ƙari ko žasa mara kyau. Ƙara ruwan 'ya'yan itace lemun tsami kai tsaye zuwa avocado kuma fara mashing da cokali mai yatsa.
A zuba ganyen coriander cokali biyu. Idan suna da girma, muna yanke su kai tsaye da hannu. Mix komai da tumatir da albasa da aka tanada da gishiri kaɗan.
A yanka barkono na serrano da kyau, wani sinadari wanda ba na zaɓi bane domin ba kowa ne ke sha'awar yaji a gida ba, wasu ba sa son sa. Yawancin lokaci ana sa safar hannu saboda zafi na iya zama haɗari idan kun shafa idanunku daga baya. Ƙara shi zuwa gaurayawan kuma tare da cokali na katako, haxa kome da kome kuma ku yi motsi mai rufaffiyar don kada a canza yanayin miya na mu ba bisa ka'ida ba.
Mun yi ƙoƙarin ƙara ƙarin yaji da gishiri idan ya cancanta. Ka tuna, za mu yi amfani da shi tare da nachos. A Mexico yawanci ana tare da chicharron. Muna hidima a cikin kwano da ke kewaye da dukan nachos, pico de gallo da michelada mai arziki.
Magoya bayan abinci na Mexica ba za su iya tsayayya da nachos smothered a cikin guacamole, diced albasa da tumatir, tafarnuwa, da 'yan saukad da na tabasco ko zafi barkono.
Nasihu don girke-girke na guacamole na gida
- Idan kwatsam (wani abu da ba ya saba faruwa) kuna da ƙarin, don adana shi dole ne mu sanya ramukan avocado daya ko biyu a cikin guacamole. Muna rufe shi da fim mai haske don kada ya shiga cikin iska.
- Dole ne takarda mai bayyanawa ta kasance cikin hulɗa kai tsaye tare da miya. Ta wannan hanyar za ta kasance mafi kyau a cikin firiji tare da taimakon ruwan lemun tsami da ke ciki. Ta wannan hanyar za mu hana shi daga oxidizing da ɗaukar wani launi mara kyau da mara kyau. Ya kamata a ajiye na yini ɗaya ko biyu a cikin firiji.
- Don hana wani enzyme, polyphenol oxidase, wanda aka saki ta hanyar murƙushe avocado da lalata ƙwayoyinsa, daga oxidizing da barin launin ruwan kasa maras so lokacin da aka haɗu da oxygen, kawai mun ƙara wani abu na acidic.
- A wannan yanayin, lemun tsami yana taimakawa rage tasirin enzymatic wanda ke haifar da canza launi. Lemun tsami yana dauke da ascorbic acid ko bitamin C wanda yake da kyau ga wannan matsala. Coriander kuma ya ƙunshi wannan acid. Don haka ƙara shi zuwa shirye-shiryen yana taimaka wa guacamole samun wannan kyakkyawan launi kore.
Ina fatan cewa tare da wannan bayanin zaku iya ƙarin koyo game da mafi kyawun girke-girke na guacamole na gida.