Guacamole - maubwino ndi momwe mungapangire

Zamkati

• 1. Peyala
• 2. Phwetekere
• 3. Anyezi
• 4. Korianderi
• 5. Madzi a mandimu
• 6. Tsabola
• Chinsinsi cha Guacamole
• Momwe mungagwiritsire ntchito

Guacamole ndi chakudya chotchuka cha ku Mexico chopangidwa kuchokera ku avocado, anyezi, phwetekere, mandimu, tsabola ndi cilantro, zomwe zimabweretsa zabwino zokhudzana ndi chilichonse. Chomwe chimadziwika kwambiri mu mbale iyi ndi kulemera kwake kwa mafuta olandila avocado ndi mphamvu yake yayikulu ya antioxidant, mawonekedwe operekedwa ndi masamba ndi madzi a mandimu.

Chifukwa chake, malinga ndi zowonjezera zake zisanu, maubwino a guacamole ndi awa:

1. Peyala

Avocado ili ndi mafuta abwino ambiri omwe amakulitsa mafuta m'thupi, amakupatsani kukhuta komanso kuthandizira m'matumbo. Kuphatikiza apo, imakhalanso ndi omega-3, michere yofunikira pakugwira bwino ntchito kwa ubongo komanso kupewa matenda monga kukumbukira kukumbukira, Alzheimer's komanso mavuto amtima. Onani zabwino zonse za avocado.

2. Phwetekere

Kuphatikiza pa avocado, tomato alinso ndi antioxidant wamphamvu chifukwa cha kuchuluka kwawo kwa lycopene, molekyulu ya antioxidant yomwe imapezeka m'masamba ofiira. Chifukwa cha lycopene, tomato amateteza mavuto amtima, kukalamba msanga, kuteteza ndi kuwona komanso kupewa khansa, yolumikizidwa makamaka ndi kupewa khansa ya prostate.

3. Anyezi

Anyezi ali ndi maubwino azaumoyo monga kutsitsa cholesterol choipa, kuthandizira kuchepetsa kupanikizika kwa anthu omwe ali ndi matenda oopsa, kulimbikitsa chitetezo cha mthupi komanso kupewa kukalamba msanga.

4. Korianderi

Coriander ndi zonunkhira zomwe zimagwiritsidwa ntchito pophika ndipo zimabweretsa zabwino monga kukonza chimbudzi, kupangitsa kuti thupi liwonongeke, kulimbana ndi matenda am'mimba komanso kupsinjika. Onani momwe kulili kosavuta kudzala mapira kunyumba kuti zitsamba zizikhala zatsopano kukhitchini.

5. Madzi a mandimu

Madzi a mandimu ali ndi vitamini C wambiri, antioxidant wamphamvu kwambiri amene amathandiza kulimbitsa chitetezo cha mthupi komanso kupewa matenda monga chimfine, matenda a mtima ndi khansa. Amagwiritsidwanso ntchito pothandiza kukonza chimbudzi ndikulimbikitsa kutsuka kwa m'mimba, kuthandizira kuchepa thupi. Phunzirani momwe mungagwiritsire ntchito mandimu kuti muchepetse kunenepa.

6. Tsabola

Pepper imagwira ntchito ngati antioxidant komanso anti-inflammatory, ikuthandizanso kukonza chimbudzi, kukondetsa magazi ndikuwonjezera libido, kukhala aphrodisiac wachilengedwe. Kuphatikiza apo, imathandizanso kufulumizitsa kagayidwe kake, kothandiza kuchepetsa thupi.

Chinsinsi cha Guacamole

Chinsinsichi ndi choyambirira chomwe chimagwiritsidwa ntchito popanga guacamole, ndipo mutha kuwonjezera zina, monga maolivi, adyo wodulidwa ndi uzitsine wa mchere.

Zosakaniza:

• 1 avocado wakucha
• Supuni 3 zodulidwa anyezi wofiira
• 1 phwetekere yaying'ono yodulidwa
• Supuni 4madzi a mandimu
• coriander wodulidwa kuti alawe
• tsabola wakuda kapena tsabola kuti alawe

Kukonzekera mawonekedwe:
Chotsani zamkati zonse pa avocado ndipo, ndi mphanda, zivulazeni chipatsocho mpaka chikhale pasty, komabe ndikadutswa tating'ono ting'ono. Onjezerani zowonjezera zina ndi nyengo kuti mulawe, onjezerani mchere, tsabola, coriander ndi zitsamba zina zomwe mungafune. Sakanizani zonse ndikutumikira.

Momwe mungagwiritsire ntchito

Guacamole itha kudyedwa ngati yothandizana ndi masaladi, nyama, nkhuku, kudzazidwa kwa tapioca, msuzi woperekeza ma hamburger kapena tchipisi tating'onoting'ono, mwachitsanzo.

Iyenera kusungidwa mufiriji ndikuwonongeka mkati mwa maola 24.