I-Guacamole, okanye i-avocado sauce, yi-sauce eqhelekileyo evela eMexico exhaphake kakhulu namhlanje. Iiavokhado zihambile ekubeni zingabonakali zaya ekubeni sisiqwengana esibalulekileyo kwisidlo sakusasa, isidlo sasemini, ukutya okulula kunye/okanye isidlo sangokuhlwa sezigidi zabantu kwihlabathi liphela. Namhlanje siza kufunda ukwenza i-guacamole yasekhaya kunye netumato kunye netswele, ukuntywila ngelixa ubukele imovie ngeCawa emva kwemini.
Kulo mbhalo siza kufunda indlela yokwenza i-guacamole yasekhaya, kwaye ngenxa yoko siya kusebenzisa izithako zendalo kuphela kwaye apho i-protagonist engenakuphikiswa iya kuba yi-avocados, ukuba akunjalo, ayiyi kubizwa ngokuba yi-guacamole, iya kuthiwa enye into.
I-Guacamole yiresiphi evela edumileyo aztec. Isitya esinomsoco kakhulu esivumela ukuba sizuze kwiinzuzo ze-avocados, ngaphezu koko, kwiresiphi yethu, siya kuxuba kunye ne-anyanisi emhlophe kunye ne-tomato, enika izondlo ezongezelelweyo.
Ngaphambili, iguacamole yayisaziwa njenge guacamole kuMbindi Merika naseCuba. Ayisiyonto ngaphandle kwe-sauce yeavokhado kwaye ama-Aztec ayile kwaye yayingamakholoni ayenza ukuba ibe yintsholongwane kwihlabathi liphela.
Iiresiphi zokuqala ze-guacamole zenziwe ngeavokhado ecujiweyo, amanzi, ijusi yelamuni, itumato kunye netshilisi. Kancinci iresiphi yatshintshwa kwaye i-anyanisi, i-cilantro (okanye igalikhi) yongezwa. Kancinci kancinci iresiphi yatshintshwa ngokuxhomekeke kwindawo yejografi. EMexico kuyisiko ukukhapha i-guacamole nenyama, i-tortas okanye i-tacos.
ESpain, sikhuphela iresiphi kwaye siyisebenzise ikakhulu njengediphu, ukuyongeza kwi-tacos, tostadas okanye ezifana. Apha, kwilizwe lethu, kukho imveliso eninzi yeeavokhado, ngakumbi kwindawo yaseMalaga, eGranada naseCanary Islands.
Ngaba iresiphi enempilo?
Ukuba ibingekho nempilo ngesingayibekanga apha. Sihlala sizama ukwenza iiresiphi ezisempilweni, ngetyuwa encinci, amanqatha amancinci, ngaphandle kweswekile okanye ukusebenzisa izimuncumuncu ezisempilweni, ezinezithako ezintsha nezendalo kwaye ezi zingabizi kwaye kulula ukuzifumana. Ezi zakhiwo zethu xa sidala iiresiphi.
Kule recipe sinayo kuphela I-100% yendalo kunye nezithako ezintsha, ezifana ne-avocados, i-anyanisi, i-tomato, i-coriander, ityuwa kunye ne-lemon yendalo okanye ijusi ye-lime. Kuyinyani ukuba ikalika inika uchuku olukhethekileyo, kodwa ilamuni isebenza ngokufanayo.
Le guacamole yasekhaya yiresiphi egqibeleleyo apho iimbaleki zinokubuyisa inkitha yeeminerali kunye neevithamini, kunye nezinye izondlo ezibalulekileyo, esiphulukene nazo ngexesha lemidlalo. Iiavokhado zinamafutha kakhulu, kodwa zisempilweni kakhulu. Le recipe ine-caloric intake ye-160 kilocalories.
Kutheni i-avokhado ibaluleke kangaka?
Ayizizo iiavokhado kuphela, apha siza kuqaqambisa amaxabiso aphambili esondlo setswele, iitumato, i-cilantro kunye nelamuni. Kwaye kukuba zonke ezi zithako zendalo zingundoqo ekondleni umzimba ngenxa yesixa seevithamini kunye neeminerali ezisinika zona.
Umzekelo, iiavokhado zineegram ezili-15 zamafutha kwi-100 grams yokutya, akukho cholesterol, 9 grams yecarbohydrates, 7 grams of fiber, 2 grams of protein, kunye ne0,7 grams yeswekile. Ukongeza kwiivithamini ezibalulekileyo njengoko ivithamin A, C, E kunye ne-K. Iiminerali zezi: i-calcium, i-sodium, i-potassium, i-iron, i-magnesium, i-manganese, i-zinc kunye ne-phosphorus.
Ngokwenxalenye yayo, i-tomato isinika iivithamini A, C, E kunye ne-B. Amaminerali yi-phosphorus, isinyithi, i-calcium, i-magnesium, i-zinc, ithusi, i-potassium kunye ne-sodium. Itswele linamavithamini A, B6, B9, C kunye no-E, kunye neeminerali ezifana nesodium, ipotassium kunye nentsimbi.
I-Coriander, inxalenye yayo, ine-vitamin A eninzi, kunye ne-C, E, B3, B9 kunye nesixa esikhulu se-K. Amaminerali yi-calcium, isinyithi, i-potassium, i-magnesium, i-phosphorus kunye ne-sodium. I-Lemon isinika i-vitamin A, i-B9 kunye nesixa esikhulu sevithamin C, kwaye iiminerali ziyi-calcium, i-potassium, i-sodium, i-phosphorus kunye ne-magnesium.
Kukho nabo baxuba ipepile eluhlaza kwaye kwezinye iimeko itshilisi. Sihlala sincoma ukuba ungatyi ukutya okuneziqholo kakhulu, kuba oku kuphazamisa i-intestinal microbiota kwaye kunokubangela iingxaki zempilo. Kwakhona, ukuba asikuthandi okuqholiweyo okanye asikunyamezeli oko, sinokuba nobunzima obungeyomfuneko. Masikhumbule ukuba iglasi yobisi lwenkomo epheleleyo (isiselo sesoya sezilwanyana ezidliwayo kunye nabatya imifuno), sinqumla ukurhawuzelelwa kolwimi nomqala.
Indlela yokuyigcina efrijini
Into ebalulekileyo kuzo zonke iiresiphi zasekhaya esizilandelayo kwaye mhlawumbi asizange sizenze ngaphambili, yingxaki yokuba ndenze ntoni ngazo zonke eziseleyo? Sincoma ukuba, ukuba kungenxa yethu kuphela, sinqumle izixa kwisiqingatha, ukwenza ubungakanani obuncinci kunye nokutya okuncinci okushiyekileyo.
Ukuba kusekho okuninzi okushiyekileyo okanye bekuyinjongo yethu, siya kunika iingcebiso ezisisiseko kunye nezilungileyo ukwazi indlela yokugcina le guacamole yasekhaya efrijini ubuninzi beentsuku ezi-3 kwiimeko ezingcono kakhulu.
Enye yeengcebiso eziphambili sebenzisa i-tupperware yeglasi kunye nokuvalwa kwe-hermetic. Kuphela ngale ndlela siya kuqinisekisa ukuba akukho moya ungena okanye i-guacamole yasekhaya ingcolisekile ngaphandle. Ukuba sisebenzisa isiciko se-non-hermetic, ioksijini inokuvuza kwaye oko kuya kubangela ukuba ii-microorganisms zande.
Kwakhona, ukuba endaweni yesivalo esifanelekileyo sisebenzisa i-foil yesilivere okanye ukugoqa iplastiki, ukungcola kunokuvela ngaphakathi kwefriji ngenxa yokuchithwa okanye ukutya okubolayo, njengaloo nxalenye ye-tomato ehleli kwi-shelf efanayo efrijini ngeveki.
Kwakhona kubalulekile, ngaphambi kokugcina kwi-tupperware, ukukhonza kuphela oko siza kukutya kwaye ukuba sifuna ngaphezulu siyaphinda. Ngaphandle koko, ukuba sikhonza yonke into, xa siyigcina kwi-tupperware, inokuthi ingcoliswe ngamaqhuma avela kwezinye ukutya, isasazeke okanye ifakwe kwi-sauce.
Elinye icebiso kukuba ungasebenzisi ifolokhwe enye ukuze sisebenze njengale siyisebenzisayo ukucuba iiavokhado kunye nokuxuba izithako. Ngendlela efanayo, xa siza kuvula i-tupperware, kuya kufuneka ukuba sisebenzise isitya esicocekileyo nesomileyo kwaye sisuse kuphela inxalenye esiza kuyisebenzisa. Ukuba i-tupperware ihlala ngaphandle kwefriji ngaphezu kweeyure ze-2, kuya kufuneka siyichithe ngokukhawuleza okanye siyilahle.
