Avocado chibereko chakasarudzika chakawana mukurumbira mukicheni mumakore achangopfuura. Haisi inonaka chete, asiwo yakapfuma mune zvinovaka muviri uye inobatsira kune hutano. Kune akawanda Homemade guacamole recipes kuti iwe unogona kushumira mundiro kuti uzvipfumise uye kutora mukana wezvese zvinobatsira zvivakwa zveavocado.
Muchinyorwa chino iwe unowana akasiyana-siyana emumba guacamole mabikirwo uye ndeapi anobatsira zvivakwa ane avocado uye nei uchifanira kuridya.
Avocado zvivakwa
Avocado inozivikanwa nemafuta ayo ane hutano, ayo akanakira moyo wako uye anogona kubatsira kuderedza cholesterol. Yakapfuma mufiber, vhitamini C, vhitamini K, folic acid, uye potassium. Pamusoro pezvo, avocado ine antioxidants inogona kubatsira kudzivirira zvirwere zvisingaperi sekenza uye chirwere cheshuga.
Zvimwe zvezvivakwa uye zvakanakira avocado ndezvi:
- Healthy Fat Content: Avocado yakapfuma mumafuta ane hutano, kunyanya monounsaturated fatty acids. Mafuta aya anogona kubatsira kuderedza LDL cholesterol (inonzi "yakaipa cholesterol") uye kuderedza ngozi yehosha yemwoyo.
- High fiber content: Avocado inzvimbo yakanaka yefiber, iyo inobatsira kuchengetedza matumbo emukati ane hutano uye nguva dzose. Fibre inobatsirawo kuderedza njodzi yechirwere chemwoyo, chirwere cheshuga, uye kenza yemuura.
- Yakapfuma muvhitamini uye zvicherwa: Avocado yakapfuma mumhando dzakasiyana-siyana dzevhitamini uye zvicherwa zvakakosha kune hutano. Somuenzaniso, itsime rakanaka revhitamini C, vhitamini K, folic acid, uye potassium.
- Iine antioxidants: Avocado ipfuma yakawanda ye antioxidants yakadai se lutein, zeaxanthin, uye beta-carotene. Aya ma antioxidants anogona kubatsira kudzivirira zvirwere zvisingaperi sekenza uye chirwere cheshuga.
- Inogona kubatsira kudzora kudya: Nekuda kwehuwandu hwayo hwehuwandu hwemafuta ane hutano uye fiber, avocado inogona kubatsira kudzora havi uye kuderedza kudya kwekudya. Izvi zvinogona kubatsira kune avo vanotarisa kuderedza uremu kana kuchengetedza uremu hune hutano.
Kuwedzera avocado pakudya nguva dzose kunogona kubatsira kuderedza njodzi yezvirwere zvisingaperi uye kugadzirisa hutano hwese.
Mabikirwo ekugadzira guacamole
Imwe yedzakanakisa nzira dzekunakidzwa neavocado iri muchimiro che guacamole. Guacamole chinyakare chekuMexico sosi yakagadzirwa neavocado, ndimu, munyu uye zvimwe zvinongedzo zvinoenderana neresipi. Heano mamwe mabikirwo e guacamole emumba:
Classic Guacamole Recipe
Zvisungo:
- 3 avocado akaibva
- 1/2 tsvuku anyezi, akachekwa
- 1 akachekwa madomasi
- 1 / 4 mukombe wechero wakatemwa
- 1/2 lemon yakasvinwa
- Munyu kuravira
Mirayiridzo:
- Cheka avocado nepakati uye bvisa gomba.
- Shandisa chipunu kuburitsa pulp yeavocado woiisa mundiro.
- Geda ma avocado neforogo kusvika atsetseka asi aine machunks.
- Wedzerai hanyanisi, tomato, uye cilantro mundiro uye sanganai zvakanaka.
- Svina lemon pamusoro pemusanganiswa uye woisa munyu kuti uite.
- Sanganisa zvese pamwe uye ushumire ne tortilla machipisi kana sedivi kune chako chaunofarira chikafu.
Recipe yeMango guacamole
Zvisungo:
- 2 avocado akaibva
- 1/2 tsvuku anyezi, akachekwa
- 1 mango yakachekwa
- 1 / 4 mukombe wechero wakatemwa
- 1/2 lemon yakasvinwa
- Munyu kuravira
Mirayiridzo:
- Cheka avocado nepakati uye bvisa gomba.
- Shandisa chipunu kuburitsa pulp yeavocado woiisa mundiro.
- Geda ma avocado neforogo kusvika atsetseka asi aine machunks.
- Wedzerai onion, mango, uye cilantro mundiro uye sanganai zvakanaka.
- Svina lemon pamusoro pemusanganiswa uye woisa munyu kuti uite.
- Sanganisa zvese pamwe uye ushumire ne tortilla machipisi kana sedivi kune chako chaunofarira chikafu.
Nzira yekupa guacamole
KuMexico zvinhu zvacho zvinokuyiwa mumolcajete kana kuti dhaka rematombo. Kunyangwe zvakaoma kupinda muSpain. Chinhu chakajairika ndechekuzviita mundiro yepurasitiki ine purasitiki kana forogo yehuni. Saka isu tinodzivirira oxidation uye tinowana pasta ine mamwe kana mashoma asina kujairika mapundu. Wedzera muto weremoni zvakananga kune avocado uye tanga mashing neforogo.
Wedzera zvipunu zviviri zvemashizha ekorianderi. Kana dzakakura, tinodzicheka zvakananga nemaoko. Sakanidza zvose nemadomasi edu akachengetwa uye hanyanisi uye pinch yemunyu.
Cheka zvakanaka serrano mhiripiri, chigadziro chinosarudzika nekuti havasi vese vanoda zvespiciness kumba, vamwe vanhu havazvide. Magirovhosi anowanzopfekwa nekuti kupisa kunogona kuve nengozi kana ukazora maziso ako mushure. Iwedzere kumusanganiswa uye nechipunu chehuni sanganisa zvese uye gadzira mafambiro ekuvharidzira kuitira kuti usachinje kusarudzika kuumbwa kwemuto wedu.
Takaedza kuwedzera spiciness uye munyu kana zvichidiwa. Rangarira, tichave tichiishandira ne nachos. MuMexico inowanzoperekedzwa ne chicharrón. Isu tinoshumira mundiro yakakomberedzwa nezvose izvo, pico de gallo uye Michelada akapfuma.
Vafudzi vezvokudya zveMexico havagoni kurwisa nachos inoputirwa mu guacamole, diced anyanisi uye tomate, garlic, uye madonhwe mashomanana e tabasco kana pepper inopisa.
Mazano ekubika guacamole kumba
- Kana nemukana (chimwe chinhu chisingawanzo kuitika) uine zvimwe, kuichengetedza tinofanira kuisa gomba rimwe chete kana maviri avocado mu guacamole. Isu tinoifukidza nefirimu yakajeka kuitira kuti irege kusangana nemhepo.
- Pepa rakajeka rinofanira kunge rakabatana zvakananga nemuto. Nenzira iyi ichachengetedza zviri nani mufiriji nerubatsiro rwejusi reraimu rine. Nenzira iyi isu tichaidzivirira kubva kune oxidizing uye kutora isingataridzike uye yakaipa-inonaka yerima ruvara. Inofanira kugara kwezuva kana maviri mufiriji.
- Kudzivirira enzyme, polyphenol oxidase, iyo inosunungurwa nekupwanya avocado uye kuparadza masero ayo, kubva pakuita oxidizing uye kusiya ruvara rusingadiwi rwebrown kana rwasangana neokisijeni, takangowedzera chinhu chine acidic.
- Mune ino kesi, lime inobatsira kunonoka kuita enzymatic iyo inokonzera kushanduka. Limes ine ascorbic acid kana vhitamini C iyo yakanaka kune dambudziko iri. Coriander inewo iyi asidhi. Saka kuiwedzera pakugadzirira kunobatsira guacamole kuwana iyo yakanaka yegirinhi ruvara.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve akanakisa epamusha guacamole mabikirwo.