Kirimu wa Ice-Cavocado Wachinayi Yemwe Mukufuna Kusungabe mufiriji Yanu

Zamkati

• Avocado Ice Cream Add-Ins & Flavour:
• Chotupitsa Ice Cream Chinsinsi
• Onaninso za

Dziwani izi: Munthu wamba waku America amadya mapeyala 8 chaka chilichonse, malinga ndi lipoti la United States Department of Agriculture (USDA). Koma avocado sikuti ndi chotupitsa kapena chotupitsa, monga Sydney Lappe, M.S., RD.N., mkonzi wazakudya zaku St.

Wopangidwa kuchokera kuzipangizo zinayi zokha, chophimba chokoma cha ayisikilimu choterechi chimanyamula zoposa gawo limodzi mwa magawo atatu a avocado mu theka la chikho chilichonse chotumikira. Izi zikutanthauza kuti mukupeza pafupifupi magalamu 4 a ulusi wokometsera m'matumbo ndi magalamu 8 amafuta opatsa thanzi mu mbale imodzi yokha ya mchere wozizira, malinga ndi USDA. Ngakhale mafuta ochulukirapo mu ayisikilimu angakupangitseni kudzifunsa ngati zili bwino kwa inu kuposa pint yokhazikika, dziwani kuti magalamu 5.5 a mafutawa ndi monounsaturated. Mafuta amtunduwu angathandize kuchepetsa LDL cholesterol, yomwe imatha kutseka kapena kutsekereza mitsempha, malinga ndi National Institutes of Health. (BTW, sizomwe zimapindulitsa pa thanzi la batala, zipatso zobiriwira - inde, mapeyala ndi zipatso.)

Momwemonso, kutumizira kaphikidwe kake ka ayisikilimu kumapereka zopatsa mphamvu 140 - pafupifupi kuchuluka kofanana ndi kutumizira vanila wamba. Hafu ya ma calories amenewo, akuchokera ku mafuta abwino, osawonjezera shuga kapena manyuchi a chimanga - zopatsa thanzi zopanda zinthu zomwe zimapezeka m'mapa omwe mungapeze kugolosale.

Kuti muwonetsetse kuti ayisikilimu wanu wa avocado ndi wopatsa thanzi komanso wotsekemera monga momwe mungathere, "sankhani mapeyala okhwima pang'ono koma olimba, opanda mabala ambiri kapena mabala a bulauni pakhungu," akutero Lappe. Ndipo ngakhale mapeyala ndi chipatso, amakonda kusowa kukoma kwachilengedwe komwe zipatso zambiri zimapereka, akufotokoza. Ichi ndichifukwa chake Lappe amasakaniza nthochi zowuzidwa - zomwe zimawonjezera kutsekemera komwe kumafunikira - mu ayisikilimu yake ya avocado. "Kusakanikirana kwa ziwirizi kumapangitsa ayisikilimu kuti akhale osalala komanso okoma popanda mkaka, shuga wowonjezera, kapena zinthu zina zosafunikira zomwe nthawi zambiri zimapezeka mu ayisikilimu achikhalidwe," akutero. (Kuchokera ku froyo kupita ku gelato, nayi momwe mungasankhire ayisikilimu abwino kwambiri pamsika.)

Ngakhale zitakhala zokoma zokha zokha, mutha kulingalira za Chinsinsi cha ayisikilimu ngati poyambira. "Kuti mukhale wotsitsimula komanso wokhutiritsa, sakanizani supuni ya tchipisi tating'onoting'ono tating'onoting'ono ndi dontho kapena timbewu timbewu tonunkhira timbewu ta chokoleti," akutero Lappe. Kapena yesani imodzi mwazinthu zomwe zili pansipa.

Avocado Ice Cream Add-Ins & Flavour:

• Kuphulika kwa Berry: Sakanizani 1/2 chikho cha zipatso zozizira.

• Kukonzekera: Onjezerani supuni 2 zatsopano za madzi a lalanje.

• Ma Vibes achi Hawaii: Sakanizani 1/2 chikho cha chinanazi mwatsopano kapena zamzitini mu ayisikilimu, kenako pamwamba ndi supuni imodzi yokhala ndi coconut ndi supuni imodzi ya mtedza wa macadamia.

• PSL: Sakanizani 1/2 chikho cha dzungu, 1/2 supuni ya sinamoni, ndi 1/2 supuni ya supuni ya nutmeg, kenako pamwamba ndi supuni imodzi yophika pecans.

• Nyani Yabwino: Sakanizani supuni 2 zonse batala wamchere (monga imodzi mwa Mapaketi a RX Nut Butter Single-Serving Packets, Buy It, $ 12 kwa 10, amazon.com), kenako pamwamba ndi 1/2 nthochi yatsopano, yodulidwa, ndi supuni 1 .

  
  

• Amapichesi ndi Kirimu: Sakanizani mu 1/2 chikho mapichesi atsopano.

Kuonjezera apo, simukusowa zipangizo zamakono kuti mugwiritse ntchito ayisikilimu ya avocado iyi. Mtundu uliwonse wama blender kapena purosesa wazakudya ayenera kuchita bwino ntchitoyi, koma kutengera mtunduwo, mungafunike kupukuta mbali pang'ono kapena kuzikonzekera m'magulu ang'onoang'ono. Ngati mwatsala ndi zotsalira, azisungire mufiriji muchidebe chomata bwino, monga Tovolo 1/2-Quart Glide-A-Scoop Ice Cream Tub (Buy It, $ 15, amazon.com), mpaka atatu miyezi. (Zogwirizana: Kodi Ndizotheka Kudya Avocado Wochuluka?)

Ngakhale ayisikilimu wowotchera uyu ndiwokoma kwambiri kotero kuti Lappe akuti "sangakhale motalika," kumbukirani kuti USDA ikukulimbikitsani kuti muchepetse mafuta anu onse pa 20 mpaka 35 peresenti yama calories anu tsiku lililonse - kapena pafupifupi magalamu 44 mpaka 78. Kotero ngati mukukonzekera kukhala ndi mbale (kapena zitatu) za ayisikilimu ya avocado iyi, ganizirani kusunga zakudya zina zamafuta (ganizirani: mtedza, mbewu, ndi nsomba) m'maganizo a tsikulo.

Chotupitsa Ice Cream Chinsinsi

Amapanga: 8 1/2-makapu makapu

Zosakaniza

• 3 mapeyala okhwima

• Nthochi 3 zapakatikati, zosenda, zodulidwa, ndi mazira

• Supuni 1 supuni ya vanila

• 1/4 chikho cha mkaka wopanda mkaka (ng'ombe, amondi, mkaka wa cashew), kuphatikiza supuni 1-3 pakufunika

• Zotsekemera zomwe mungasankhe ndi zowonjezera

Mayendedwe:

1. Dulani mapeyala pakati, chotsani maenje, ndi kukwapula nyama yodyedwa mu pulogalamu ya chakudya kapena blender.

2. Onjezerani zidutswa za nthochi zachisanu ndi zotulutsa vanila pazakudya kapena blender.

3. Zosakaniza za puree mpaka kusakaniza kuli kosalala. Onjezerani mkaka ngati mukufunika kuti mufike pa ayisikilimu ngati kusasinthasintha. Mungafunike kusiya kukonza ndikuwombera m'mbali kamodzi kapena kawiri.

4. Kamodzi kosalala, sungani kusakaniza kuchokera ku pulogalamu ya chakudya kapena blender mu mbale, kenako mosamala pindani zowonjezera, ngati mukufuna.

5. Tengani supuni ndikukumba, kapena kuzizira kwa mtsogolo. (Zindikirani: Mukazizira, ayisikilimu ya avocado ingafunike kusungunuka kwa mphindi zisanu musanayambe kutumikira.)

Zakudya zopatsa thanzi pa chikho cha 1/2 chikho chopangidwa ndi mkaka wa amondi wa vanila wopanda shuga: zopatsa mphamvu 140, mafuta 9g, 2g protein, 10g net carbs

Onaninso za