Ichi ndi guacamole, ndi kugunda kwabwino kwa Sriracha msuzi, omwe ana anga AMAKONDA, ndipo amagwiritsira ntchito mochuluka chomwe akufuna kuti awonjezerepo zonunkhira.
Chimene Mufuna
- 2 mapepala okongola a California
- 1/3 chikho chofiira anyezi (minced)
- 8 chitumbuwa kapena tomato mphesa (pafupifupi chodulidwa, pafupifupi 1/2 chikho)
- Mchere wambiri ndi tsabola watsopano wakuda kuti mulawe
- Masipuniketi awiri a mandimu atsopano
- ½ kuti supuni ya supuni 1 Sriracha msuzi (kapena kulawa)
- 1 thumba la tortilla chips kuti mutumikire
Momwe Mungapangire Izo
- Dulani mapeyala a hafu, chotsani maenje, ndipo gwiritsani ntchito mpeni kudula kadokoti mu khungu, khalani njira imodzi ndikugwiritsanso ntchito mu galasi monga mafashoni. Gwiritsani ntchito supuni kuti muthetse thupi lonse mu mbale yakuya.
- Yonjezerani anyezi, phwetekere, mchere ndi tsabola ndipo mugwiritseni mafoloko kapena mbatata masher (izi ndizosangalatsa kwa ana) kuti aziphatikizapo zowonjezeramo ndikupaka mapuloteni, ndikuzisiya ngati chunky kapena monga momwe mukufunira. Onetsetsani mu madzi a mandimu ndi Sriracha, ndiye mulawe ndi kukonza zokololazo.
Onaninso 3 Dips kuchokera ku Dipatimenti Yabwino ndi Mapulogalamu . Mafinya nthawi zonse amakhala osangalatsa, mbale yosangalatsa kuti mukakhale ndi zosangalatsa zomwe aliyense angathe kuzigawana!
Malingana ndi California Avocado:
"Pali zina zambiri ku California Avocados kuposa kukoma kwakukulu. Kuphunzira za zakudya zamagazi mfundo zingakuthandizeni kukulimbikitsani kuti mupeze njira zambiri zowonjezeramo chipatso cha premium mu zakudya zanu zathanzi.
Malangizo a Zakudya kwa Amwenye, 2010 amalimbikitsa kuti Achimereka aziwonjezera kudya kwa zakudya komanso amanena kuti zakudya zamagetsi zomwe zimapezeka mwachibadwa mu zakudya zingathandize kuchepetsa matenda a mtima, kunenepa kwambiri, ndi mtundu wa shuga 2, komanso kuthandizira kumvetsa chidzalo ndi kulimbikitsako kutupa wathanzi. Chimodzi mwa zisanu ndi zisanu za sing'anga ya California (1 ounce) imapereka 8% ya Daily Value kwa fiber, pamene akusangalala ndi theka la mapaipi a California akupereka 20% ya Daily Value kwa fiber.
Mafupa amatha kukhala ngati "zakudya zopatsa mphamvu" mwa kumathandiza thupi kuti lipeze zakudya zambiri zowonjezera mafuta monga vitamini A, D, E, ndi K, mu zakudya zomwe amadya ndi chipatso.
Malingana ndi American Heart Association, mafuta a mono ndi a polyunsaturated, akamadya mopitirira malire ndi kudya m'malo mwa mafuta odzaza ndi mafuta, akhoza kuthandizira kuchepetsa matenda a mitsempha ya magazi ndi kuchepetsa chiopsezo cha matenda a mtima. Nkhoswe ndi imodzi mwa zipatso zochepa (inde, ndizo chipatso) zomwe zimapatsa mafuta abwino (0.5 g Pulosi ndi 3 g Mono pa 1-oz. Kutumikira). Malinga ndi David Heber, MD, mkulu wa Center for Human Nutrition ku University of California, Los Angeles, "Kuwonjezera kudya kwanu zipatso ndi ndiwo zamasamba kungachepetse matenda a mtima mwa kupereka moyo wathanzi ndi zakudya zowonjezera monga mafuta a monounsaturated ndi lutein. mapepala.
Poyerekeza ndi zipatso zina zomwe anthu amadya, California Avocados amadziwika kwambiri mu lutein, yomwe imakhala ngati antioxidant ndi betasitosterol, yomwe ingalepheretse kutengera mafuta m'thupi. "
Mafuta oposa 75% aliwonse omwe ali mu avocados ali ndi mafuta osungunuka (monounsaturated ndi polyunsaturated), omwe amawathandiza kukhala ndi chakudya chambiri chodzaza mafuta. Mukagwiritsidwa ntchito mmalo mwa mafuta ena mapepala angakhale mbali ya DASH kudya zakudya, zomwe zingakuthandizeni kuchepetsa kuthamanga kwanu kwa magazi, ndipo kuoneka kokoma kwa chipatso kumathandiza kupanga mbale kukhala yokoma mokwanira. "
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 508 |
| Mafuta Onse | 25 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 0 mg |
| Sodium | 837 mg |
| Zakudya | 63 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 11 g |