Njira 23 Zokoma Zodyera Avocado

Zamkati

• 1. Nyengo yake
• 2. wokutidwa
• 3. M'mazira otukutidwa
• 4. Pa toast
• 5. Mu guacamole
• 6. Monga cholowa m'malo mwa mayo
• 7. Mu masaladi
• 8. Mu supu
• 9. Monga cholowa m'malo mwa kirimu wowawasa
• 10. Mu masikono a sushi
• 11. Wokazinga
• 12. Zofewa
• 13. Monga batala
• 14. Monga topping
• 15. M'malo osalala
• 16. Monga ayisikilimu
• 17. Mu kuvala saladi
• 18. M'madyerero
• 19. Mu mkate
• 20. Mu hummus
• 21. Mu msuzi wa pasitala
• 22. Mu zikondamoyo
• 23. Mu zakumwa
• Mfundo yofunika
• Momwe mungadulire avocado

Zolemba zimatha kuwonjezeredwa m'maphikidwe ambiri kuti chakudya chanu chikhale chopatsa thanzi.

Mafuta (28 magalamu) amodzi okha amapereka mafuta abwino, fiber, ndi mapuloteni.

Zowotcha zitha kuthandizanso thanzi la mtima, kuwongolera zolemera, komanso ukalamba wathanzi (,).

Nazi njira 23 zosangalatsa zowonjezera ma avocado pazakudya zanu.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Nyengo yake

Njira yosavuta yosangalalira ndi ma avocado ndikuwayaza ndi tsabola wamchere ndi tsabola.

Muthanso kuyesa zokometsera zina monga paprika, tsabola wa cayenne, viniga wosasa, kapena madzi a mandimu.

Njira yofulumira yokongoletsa peyala ndikuidula mzidutswa ndikuthira mafuta pang'ono, maolivi, viniga, tsabola, ndi mchere.

2. wokutidwa

Ngati mukufuna zakudya zopatsa thanzi m'mawa, yesetsani kuphatikiza ma avocado pachakudya chanu cham'mawa.

Njira imodzi yochitira izi ndikudzaza theka la peyala ndi dzira limodzi ndikuphika kwa 15-20 pa 425 ℉ (220 ℃) ​​mpaka dzira loyera litakhazikika.

Muthanso kukweza pamwamba pa avocado ndi nyama yankhumba yophika, yophika ndikuyipaka ndi zitsamba zatsopano ndi zonunkhira monga parsley, tsabola wa cayenne, mchere, ndi tsabola wamba.

Kuphatikiza apo, mutha kusinthira mazirawo ndi zinthu zina, monga tuna, nkhuku, masamba, ndi zipatso.

Kusaka kosavuta pa intaneti kumakupatsani maphikidwe ambiri avocado omwe mungasankhe.

3. M'mazira otukutidwa

Ngati mukufuna kupatsa mbale yokhazikika m'mawa, onjezerani peyala m'mazira anu opunduka.

Ingowonjezerani avocado wodulidwa m'mazira anu pamene akuphika poto. Onetsetsani kuti muchite izi mazira akaphika theka kuti musawotchere avocado ndikupitiliza kuwaphika mpaka peyala itawotha.

Ngati mukufuna avocado yozizira, onjezerani mazirawo ataphika ndikutuluka.

Malizitsani mbaleyo powapaka ndi tchizi tating'onoting'ono ndikuthira mchere ndi tsabola kuti mulawe.

4. Pa toast

Ndikotheka kusintha kufalikira kwanthawi zonse monga batala ndi margarine ndi ma avocado.

Kugwiritsira ntchito avocado yoyeretsedwa ngati kufalikira kwa toast ndi masangweji kumawonjezeranso mavitamini ndi michere yowonjezera pachakudya chanu.

5. Mu guacamole

Guacamole ikhoza kukhala imodzi mwazakudya zotchuka kwambiri ku Mexico.

Mutha kuzipanga pogwiritsa ntchito ma avocado okha, zitsamba, ndi zokometsera, kapena mutha kuziphatikiza ndi zinthu zina zazikulu monga chimanga, chinanazi, broccoli, ndi quinoa.

6. Monga cholowa m'malo mwa mayo

Avocados akhoza kukhala cholowa m'malo mwa mbale zomwe zimagwiritsa ntchito mayonesi ngati cholumikizira.

Mwachitsanzo, mutha kugwiritsa ntchito avocado kupanga tuna, nkhuku, kapena masaladi a mazira.

7. Mu masaladi

Kafukufuku akuwonetsa kuti ma calories owonjezera kuchokera ku mafuta ndi ma fiber mu ma avocado angakuthandizeni kukhala ndi thanzi lokwanira kwa nthawi yayitali, zomwe zingachepetse kudya kwa kalori pakudya pambuyo pake ().

Popeza masaladi amatha kukhala opatsa mphamvu pang'ono, kuwonjezera ma avocado kumatha kuwapangitsa kukhala chakudya chodzaza kwambiri.

8. Mu supu

Njira ina yabwino yosangalalira ndi ma avocado ndi msuzi.

Avocados itha kugwiritsidwa ntchito ngati chinthu chofunikira kwambiri popangira msuzi wa avocado, kapena mutha kuwonjezera zidutswa za zipatso zobiriwira ku msuzi wina.

Mutha kupeza maphikidwe ambiri a msuzi omwe amaphatikiza ma avocado pa intaneti. Msuziwa amatha kusangalala ndi kuzizira kapena kutentha.

9. Monga cholowa m'malo mwa kirimu wowawasa

Zolemba zimatha kukhala zabwino pazakudya zomwe nthawi zambiri zimapangidwa ndi kirimu wowawasa.

Mwachitsanzo, mutha kupanga mbatata zophika zokhala ndi ma avocado osenda ndi tchizi.

Njira ina ndikupanga kirimu wowawasa wopanda mkaka posakaniza:

• 2 mapeyala
• madzi a mandimu awiri
• Supuni 2 (30 ml) yamadzi
• Supuni 2 (30 ml) ya maolivi kapena mafuta a avocado
• mchere wambiri
• tsabola wambiri

10. Mu masikono a sushi

Sushi ndimakonda kwambiri zakudya zaku Japan. Nthawi zambiri amapangidwa pogwiritsa ntchito mpunga, udzu wam'madzi, nsomba kapena nkhono.

Komabe, ma avocado amagwiritsidwanso ntchito m'mipukutu ya sushi. Amakhala ndi kamwa kokamwa ndipo amatha kugwiritsidwa ntchito kudzaza kapena kupanga masikono apamwamba a sushi.

11. Wokazinga

Avocados amathanso kukumbidwa, kuwapanga kukhala mbale yayikulu, makamaka nyama yophika.

Ingodulani avocado pakati ndikuchotsa nyembazo. Thirani theka ndi madzi a mandimu ndikuwasakaniza ndi mafuta. Ikani mbali yodulidwa pa grill ndikuphika kwa mphindi 2-3.

Pomaliza, thawirani mchere ndi tsabola kapena zokometsera zilizonse zomwe mungafune.

12. Zofewa

Ma pickle a peyala ndi okoma ndipo amatha kugwiritsidwa ntchito pachakudya chilichonse chomwe mungagwiritse ntchito ma avocado, monga masaladi ndi masangweji.

Kuti mupange, ikani 1 chikho (240 ml) wa viniga woyera, 1 chikho (240 ml) wamadzi, ndi supuni 1 yamchere mu poto ndikubweretsa kusakaniza.

Kenako, tsanulirani zosakanizazo mumtsuko ndikuwonjezera ma avocado atatu osadulidwa. Pomaliza, aphimbeni ndi chivindikiro ndikuwalola kuti ayende panyanja masiku angapo asanadye.

Njira yothetsera vutoli imatha kukhala ndi zinthu zosiyanasiyana monga adyo, zitsamba zatsopano, mbewu za mpiru, peppercorns, kapena chilies.

13. Monga batala

Zipatso za mapeyala zimatha kupanga mbale yokometsera, yopatsa chidwi, kapena m'malo mwa batala wamba wa mbatata.

Amatha kukhala okazinga kwambiri kapena, komabe, kuphika kuti akhale athanzi.

Mutha kusangalala ndi ma batala anu okhala ndi ma saucus osiyanasiyana, monga ketchup, mpiru, aioli, kapena famu.

14. Monga topping

Mapepala ndiwowonjezera pamaphikidwe ambiri. Mwachitsanzo, magawo a avocado ndiabwino pamasangweji apamwamba, ma burger, ngakhale pizza.

Ndizofunikanso kukonkha pazakudya zaku Mexico monga tacos ndi nas.

15. M'malo osalala

Smoothies atha kukhala chakudya changwiro kapena cholowetsera m'malo.

Mutha kuphatikiza avocado ndi masamba obiriwira, obiriwira ngati kale ndi zipatso monga nthochi, chinanazi, kapena zipatso. Komanso, pachakumwa chodzaza ndi mapuloteni, yesani kuwonjezera ufa wamapuloteni, yogurt wachi Greek, kapena mkaka.

Kuti mukhale ndi smoothie wachangu, sakanizani izi:

• 1 avocado yakucha, yaying'ono komanso yopindika
• 1/2 nthochi
• 1 chikho (240 ml) mkaka
• 1/2 chikho (125 magalamu) a vanila Greek yogurt
• 1/2 chikho (15 magalamu) a sipinachi
• ayezi kulawa

Zosankhazo ndizosatha pankhani ya smoothies, ndipo mutha kupeza maphikidwe ambiri pa intaneti kapena m'mabuku apadera.

16. Monga ayisikilimu

Ayisikilimu wa avocado amatha kukhala wathanzi komanso wathanzi kuposa ayisikilimu wokhazikika.

Zitha kupangidwa ndikuphatikiza avocado, madzi a mandimu, mkaka, kirimu, ndi shuga.

Kuti musankhe kopepuka, mutha kusinthanitsa mkaka ndi zonona m'malo mwa amondi kapena mkaka wa coconut ndi shuga m'malo mwa uchi.

Kuphatikiza apo, madzi oundana a avocado ndi njira yokoma komanso yotsitsimutsa yomwe ingakupangitseni kuziziritsa masiku otentha.

17. Mu kuvala saladi

Mavalidwe otsekemera omwe ali m'masitolo amatha kuwonjezera shuga ndi mafuta osapatsa thanzi m'masaladi anu. Kupanga mavalidwe anu nthawi zonse amalimbikitsidwa kuti saladi yanu akhale ndi thanzi komanso mafuta ochepa.

Mavalidwe a saladi opangidwa ndi avocado samangokhala osasinthasintha, komanso ndi okoma komanso odzaza ndi michere.

Ingolumikizani zinthu zotsatirazi ndikuwonjezera madzi ena pakufunika kuti musinthe mogwirizana:

• 1/2 peyala
• 1/2 chikho (120 ml) yamadzi
• 3/4 chikho (12 magalamu) a cilantro wodulidwa
• msuzi wa 1 laimu
• 1 clove wa adyo
• 1/4 chikho (60 magalamu) a yogurt achi Greek
• 1/2 supuni ya supuni ya mchere
• 1/4 supuni ya supuni ya tsabola wakuda wakuda

18. M'madyerero

Avocado itha kugwiritsidwa ntchito ngati cholowa m'malo mwa vegan chofupikitsa, batala, mazira, ndi mafuta pakuphika.

Kusinthaku kumatha kuchepetsa kuchuluka kwa kalori wazakudya. Mwachitsanzo, supuni 2 (30 magalamu) a peyala ili ndi ma calories okwana 48, poyerekeza ndi ma calories a 200 potengera batala womwewo (,).

Kuphatikiza apo, kusinthana ndi avocado ndikosavuta, chifukwa 1 chikho (230 magalamu) amafuta kapena batala chimafanana 1 chikho (230 magalamu) a peyala yosenda. Kuphatikiza apo, dzira limodzi limafanana ndi supuni 2-4 (30-60 magalamu) wa peyala yosenda.

Avocado nthawi zambiri amagwiritsidwa ntchito popanga mikate ya chokoleti, brownies, mousse, ndi pudding, chifukwa mtundu wake wobiriwira umabisika mumtundu wakuda wa chokoleti.

19. Mu mkate

Peyala ndi chinthu chofunikira kwambiri popangira buledi.

Sinthani ndi kupanga chophika cha mkate wa nthochi ndi peyala m'malo mwa nthochi.

Kapenanso sungani nthochi, onjezerani ufa wa cocoa, ndikusinthanso batala kapena mafuta ndi peyala pa mkate wopepuka wa chokoleti-avocado-nthochi.

20. Mu hummus

Hummus ndi chakudya chopatsa thanzi chomwe nthawi zambiri chimapangidwa ndi nsawawa, maolivi, ndi tahini.

Chickpeas ndi gwero labwino kwambiri la mapuloteni ndi fiber, ndipo tahini ndi maolivi amapereka mafuta am'madzi am'madzi otchedwa monounsaturated and polyunsaturated mafuta (,).

Kuonjezera avocado kusakaniza kumeneku kumatha kukulitsa ulusi ndi mafuta athanzi m'mbale. Kuphatikiza apo, avocado imathandizira kuti khungu likhale lokoma.

21. Mu msuzi wa pasitala

Ma avocado amatha kugwiritsidwa ntchito popanga msuzi wokoma komanso wowawasa m'masamba a pasitala.

Masamba omwe amayenda bwino ndi msuziwu ndi monga tomato ndi chimanga.

Kuphatikiza apo, mutha kuwonjezera sapota ku mac ndi tchizi mwakuphatikiza avocado mu Chinsinsi.

22. Mu zikondamoyo

Zikondamoyo zili ndi ma carbs ambiri, koma kuwonjezera pa avocado kumatha kupereka zowonjezera zowonjezera, mavitamini, ndi mchere.

Zikondamoyozi zimakhala ndi mtundu wobiriwira wokongola komanso woterera, wosasinthasintha.

Kuphatikiza apo, mutha kuwonjezera zipatso monga ma blueberries kuti muwonjezere michere ya zikondamoyo.

23. Mu zakumwa

Avocados itha kugwiritsidwa ntchito kupanga ma cocktails osangalatsa monga margaritas, daiquiris, kapena martinis.

Ngakhale onse adapangidwa mosiyanasiyana, ali ndi mawonekedwe ofanana oterera.

Zakumwa zosakhala zoledzeretsa zimatha kupangidwa pongosiya zakumwa zoledzeretsa.

Mfundo yofunika

Kudya ma avocado kwawonetsedwa kuti kumapindulitsa thanzi lanu m'njira zosiyanasiyana.

Ndizosavuta kuphatikizira maphikidwe, zomwe zimathandizira kapangidwe kake ndi michere yazakudya zambiri.

Momwe mungadulire avocado