Wannan shi ne guacamole, tare da mai kyau hit Sriracha miya, abin da yara na LOVE, da kuma amfani a kan komai duk abin da suke so su ƙara a bit na kayan yaji zuwa.
Abin da Kayi Bukatar
- 2 cikakke California avocados
- 1/3 kofin ja albasa (minced)
- 8 ceri ko 'ya'yan tumatir (kusan yankakken, game da 1/2 kofin)
- Gishiri mai tsananin ƙyamar da barkono baƙar fata a dandana
- 2 teaspoons sabo ne lemun tsami ruwan 'ya'yan itace
- ½ zuwa 1 teaspoon Sriracha miya (ko don dandana)
- 1 jaka na kwakwalwan tortilla don bauta
Yadda za a yi shi
- Yanke doki-doki a cikin rabin, cire ramin, kuma amfani da wuka don yanke yanke shawara a cikin chunks dama a cikin fata, yankan hanyar daya sannan crosswise a cikin wani Grid kamar fashion. Yi amfani da cokali don saɗa dukan jiki a cikin tanda mai matsakaici.
- Ƙara albasa, tumatir, da gishiri da barkono kuma amfani da cokali mai yatsa ko masarar dankalin turawa (wannan abu ne mai ban sha'awa ga yara) don hada nau'o'in da ke hade da haɓaka da avocado, ya bar shi a matsayin chunky ko kuma yadda ake so kamar yadda kake so. Dama a cikin ruwan 'ya'yan lemun tsami da Sriracha, to, ku ɗanɗana kuma gyara saitunan.
Har ila yau, bincika 3 Dips daga Best Dips da Apps Duk da haka . Dips ne ko da yaushe mai sauki, fun tasa a lokacin da nishadi da kowa da kowa iya raba!
A cewar California Avocado:
"Akwai fiye da sababbin 'yan kwaston California fiye da dandano mai kyau. Koyo game da abubuwan da za su iya amfani da abinci mai gina jiki don taimakawa wajen gano hanyoyin da za su hada da wadannan' ya'yan itace masu kyau a cikin abincin ku mai lafiya.
Shawarar Abinci ga Amurkan, 2010 ya ba da shawarar cewa Amirkawa su kara yawan cin abinci na fiber na abinci sannan su ce cewa fiber abincin da ke faruwa a cikin abinci zai iya taimakawa wajen rage cututtukan cututtukan zuciya, kiba, da kuma irin su 2, da kuma taimakawa wajen jin dadin cikakke kuma inganta laxation lafiya. Ɗaya daga cikin biyar na matsakaici na California (1 ounce) yana bada 8% na Daily Value na fiber, yayin da jin dadin rabin rabi na avocado na California yana samar da kashi 20% na Daily Value na fiber.
Avocados na iya yin aiki a matsayin "abincin mai gina jiki" ta hanyar taimakawa jiki don karbar karin kayan gina jiki, kamar bitamin A, D, E, da K, a cikin abincin da aka ci tare da 'ya'yan itace.
A cewar Ƙungiyar Zuciya ta Amirka, ƙwayoyi guda daya da ƙwayoyin tsofaffin ƙwayoyi, lokacin da aka cinye su a matsakaici kuma suna cin abinci a maimakon gurasar da za su iya rage yawan jini da kuma rage yawan cutar cututtuka. Avocados suna daya daga cikin 'ya'yan itatuwa (a, sun zama' ya'yan itace) wanda ke samar da "mai kyau" (0.5 g Poly da 3 g Mono da 1-oz. Sabis.). A cewar David Heber, MD, darektan Cibiyar Kayan Gina ta Jama'a a Jami'ar California, Los Angeles, "Ƙara yawan amfanin ku na 'ya'yan itatuwa da kayan lambu zai iya rage yawan ciwon zuciya ta hanyar samar da abinci mai gina jiki mai gina jiki da kuma kayan jiki irin su fatattun mai da lutein. avocados.
Idan aka kwatanta da sauran 'ya'yan itatuwa da aka ci, California Avocados sun fi girma a cikin lutein, wanda ke zama a matsayin antioxidant da betasitosterol, wanda zai iya toshe magungunan cholesterol. "
Fiye da kashi 75 cikin dari na kitsen a cikin avocados ba su da tsaftacewa (fatalisaturated da fatsari polyunsaturated), suna sa su zama babban abin da za su maye gurbin abinci mai yawa a cikin kitsen mai. Idan aka yi amfani da shi a maimakon wasu masu amfani da ƙwayoyi na jiki zasu iya zama wani ɓangare na shirin cin abinci na DASH, wanda zai iya taimaka maka wajen sarrafa karfin jini, kuma nau'in 'ya'yan itace na kirim din yana taimakawa wajen yin jita-jita mai ban sha'awa. "
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 508 |
| Total Fat | 25 g |
| Fat Fat | 6 g |
| Fat maras nauyi | 12 g |
| Cholesterol | 0 MG |
| Sodium | 837 MG |
| Carbohydrates | 63 g |
| Fiber na abinci | 12 g |
| Protein | 11 g |