Ukwatapheya yisithelo esiyingqayizivele esithole ukuthandwa okuningi ekhishini eminyakeni yamuva. Akukona nje okumnandi, kodwa futhi kucebile ngezakhi futhi kunenzuzo empilweni. Baningi izindlela zokupheka ze-guacamole ezenziwe ekhaya ukuthi ungakhonza ezitsheni ukuze uzicebise futhi usebenzise zonke izici ezizuzisayo ze-avocado.
Kulesi sihloko uzothola izindlela zokupheka ezihlukahlukene ze-guacamole ezenziwe ekhaya nokuthi yiziphi izakhiwo ezizuzisayo ukwatapheya onazo nokuthi kungani kufanele uwudle.
Izakhiwo ze-avocado
Ukwatapheya waziwa ngokuba namafutha anempilo, alungele inhliziyo yakho futhi angasiza ukwehlisa i-cholesterol. Futhi inothile nge-fiber, uvithamini C, uvithamini K, i-folic acid, ne-potassium. Ukwengeza, ukwatapheya uqukethe ama-antioxidants angasiza ekuvimbeleni izifo ezingamahlalakhona njengomdlavuza nesifo sikashukela.
Ezinye zezakhiwo kanye nezinzuzo ze-avocado yilezi:
- Okuqukethwe Kwamafutha Anempilo: Ukwatapheya ucebile ngamafutha anempilo, ikakhulukazi ama-monounsaturated fatty acids. Lawa mafutha angasiza ukwehlisa i-cholesterol ye-LDL (okuthiwa "i-cholesterol embi") futhi anciphise ingozi yesifo senhliziyo.
- Okuqukethwe kwe-fiber ephezulu: Ukwatapheya ungumthombo omuhle we-fiber, esiza ukugcina umgudu wamathumbu unempilo futhi uvamile. I-fiber iphinde isize ekunciphiseni ingozi yesifo senhliziyo, isifo sikashukela, nomdlavuza wekoloni.
- Kucebile ngamavithamini namaminerali: Ukwatapheya unothe ngezinhlobonhlobo zamavithamini namaminerali abalulekile empilweni. Ngokwesibonelo, iwumthombo omuhle kavithamini C, uvithamini K, i-folic acid, ne-potassium.
- Iqukethe ama-antioxidants: Ukwatapheya ungumthombo ocebile wama-antioxidants afana ne-lutein, i-zeaxanthin, ne-beta-carotene. Lawa ma-antioxidants angasiza ekuvimbeleni izifo ezingamahlalakhona njengomdlavuza nesifo sikashukela.
- Ingase isize ukulawula isifiso sokudla: Ngenxa yokuqukethwe kwawo okuphezulu kwamafutha anempilo ne-fiber, ukwatapheya ungasiza ekulawuleni isifiso sokudla futhi unciphise ukudla. Lokhu kungaba yinzuzo kulabo abafuna ukunciphisa umzimba noma ukugcina isisindo esinempilo.
Ukwengeza i-avocado ekudleni njalo kungasiza ukunciphisa ingozi yezifo ezingapheli futhi kuthuthukise impilo yonke.
Izindlela zokupheka ze-guacamole ezenziwe ekhaya
Enye yezindlela ezinhle kakhulu zokujabulela ukwatapheya iwuhlobo lwe-guacamole. I-Guacamole iyisoso yendabuko yaseMexico eyenziwe ngokwatapheya, ulamula, usawoti nezinye izithako ngokuya ngeresiphi. Nazi ezinye zokupheka ze-guacamole ezenziwe ekhaya:
Iresiphi ye-Guacamole yakudala
Izithako:
- Ama-avokhado ama-3 avuthiwe
- 1/2 anyanisi obomvu, oqoshiwe
- 1 utamatisi oqoshiwe
- 1/4 indebe ye-cilantro, eqoshiwe
- I-1/2 lemon eqoshiwe
- Usawoti ukunambitha
Imiyalo:
- Sika ukwatapheya phakathi bese ususa umgodi.
- Sebenzisa isipuni ukukhipha i-pulp kakotapheya bese uyifaka endishini.
- Hlaba ukotapheya ngemfoloko uze ubushelelezi kodwa ube nezingcezu.
- Faka u-anyanisi, utamatisi, ne-cilantro endishini uhlanganise kahle.
- Khama ulamula phezu kwengxube bese ufaka usawoti ukunambitha.
- Hlanganisa yonke into bese uphake nama-chips e-tortilla noma njengengxenye yokudla okuthandayo.
Iresiphi yeMango guacamole
Izithako:
- Ama-avokhado ama-2 avuthiwe
- 1/2 anyanisi obomvu, oqoshiwe
- 1 umango oqoshiwe
- 1/4 indebe ye-cilantro, eqoshiwe
- I-1/2 lemon eqoshiwe
- Usawoti ukunambitha
Imiyalo:
- Sika ukwatapheya phakathi bese ususa umgodi.
- Sebenzisa isipuni ukukhipha i-pulp kakotapheya bese uyifaka endishini.
- Hlaba ukotapheya ngemfoloko uze ubushelelezi kodwa ube nezingcezu.
- Faka u-anyanisi, umango, ne-cilantro endishini uhlanganise kahle.
- Khama ulamula phezu kwengxube bese ufaka usawoti ukunambitha.
- Hlanganisa yonke into bese uphake nama-chips e-tortilla noma njengengxenye yokudla okuthandayo.
Indlela yokwethula i-guacamole
EMexico izithako zigaywa nge-molcajete noma udaka lwamatshe. Nakuba kunzima ukufika eSpain. Into evamile kakhulu ukukwenza endishini yepulasitiki ngepulasitiki noma imfoloko yokhuni. Ngakho sigwema i-oxidation futhi sithola i-pasta enezigaxa ezingavamile noma ezingavamile. Faka ijusi kalamula ngqo kukwatapheya bese uqala ukuhlanganisa ngemfoloko.
Engeza izipuni ezimbili zamaqabunga e-coriander. Uma zinkulu, sizisika ngesandla. Hlanganisa konke ngotamatisi wethu ogodliwe kanye no-anyanisi kanye nengcosana kasawoti.
Gweba kahle upelepele we-serrano, isithako ongasikhetha ngoba akuwona wonke umuntu othanda isinongo ekhaya, abanye abantu abasithandi. Amagilavu ajwayele ukugqokwa ngoba ukushisa kungaba yingozi uma ucikica amehlo ngemuva kwalokho. Yengeze engxubeni futhi ngesipuni sokhuni hlanganisa yonke into futhi wenze ukunyakaza okuvalayo ukuze kungashintshi ukuthungwa okungavamile kwe-sauce yethu.
Sazama ukwengeza isinongo nosawoti uma kudingeka. Khumbula, sizobe siyiphakela nge-nachos. EMexico ngokuvamile ihambisana ne-chicharrón. Siyiphakela endishini ezungezwe yiwo wonke ama-nachos, i-pico de gallo kanye ne-Michelada ecebile.
Abalandeli bokudla kwaseMexico abakwazi ukumelana ne-nachos eshuthwa ku-guacamole, u-anyanisi osikiwe notamatisi, u-garlic, namaconsi ambalwa e-tabasco noma upelepele oshisayo.
Amathiphu okupheka kwe-guacamole okuzenzela
- Uma ngenhlanhla (into engavamile ukwenzeka) unokungeziwe, ukuze siwulondoloze kufanele sibeke umgodi owodwa noma emibili kakotapheya ku-guacamole. Siyimboza ngefilimu esobala ukuze ingahlangani nomoya.
- Iphepha elisobala kufanele lithintane ngqo nesoso. Ngale ndlela izogcina ingcono efrijini ngosizo lwejusi ye-lime equkethe. Ngale ndlela sizoyivikela ekufakweni kwe-oxidizing futhi ithathe umbala omnyama ongabukeki futhi onambitha kabi. Kufanele igcinwe usuku noma ezimbili esiqandisini.
- Ukuze uvimbele i-enzyme, i-polyphenol oxidase, ekhishwa ngokuchoboza ukwatapheya futhi ibhubhise amangqamuzana awo, ekuhlanganiseni i-oxidizing futhi ishiye umbala onsundu ongadingeki lapho ithinta umoya-mpilo, sisanda kufaka isici esine-asidi.
- Kulokhu, umcako usiza ukubambezela ukusabela kwe-enzymatic okubangela ukushintsha kombala. Ama-lime aqukethe i-ascorbic acid noma i-vitamin C enhle kakhulu kule nkinga. I-Coriander nayo iqukethe le asidi. Ngakho ukuyengeza ekulungiseni kusiza i-guacamole ithole lowo mbala omuhle oluhlaza.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nezindlela zokupheka ezingcono kakhulu ezenziwe ekhaya ze-guacamole.