Iyi guacamole, ine hit rakanaka yeSriracha sauce, iyo vana vangu vanoda, uye vanoshandisa zvakanyanya pane zvavanoda kuwedzera zvimwe zvepice.
Zvamunoda
- 2 California yakavhenganiswa avo
- 1/3 mukombe tsvuku onion (minced)
- 8 cherry kana mazambiringa mazambiringa (zvinenge zvasanganiswa, anenge 1/2 mukombe)
- Isa munyu uye mutsva wepisipi mutsva
- 2 maspuniji yakachena juisi emuori
- ½ kusvika 1 kikapunira Sriracha sauce (kana kuti kuravira)
- 1 bhegi ye tortilla chips kushumira
Nzira Yokuita Izvo
- Cheka avocadhi muhafu, bvisa mabheji, uye shandisa banga kuti ucheke avocado muzvinyorwa pacheche, cheka imwe nzira ipapo muyadhiji sefashoni. Shandisa puni kuti ubudise nyama yose muchibiro chakakura.
- Wedzerai onion, tomato, uye munyu uye pepper uye shandisa hoko kana mazamu masher (izvi zvinonakidza zvikuru kuvana) kubatanidza zvishandiso uye mush up the avocado, zvichiisiya sechinyunyu kana kuti yakafanana sezvaunoda. Ita mu juisi yemononi uye Sriracha, zvino itavira uye gadzirisa nguva.
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Maererano neCalifornia Avocado:
"Pane zvakawanda zvekutsvaga California Avocados kupfuura kunakidzwa kukuru. Kudzidza pamusoro pezvokudya zvinokonzera kudya zvinogona kukubatsira kukurudzira kuwana nzira dzakawanda dzokubatanidza michero iyi yepamberi mukudya kwako kunopa utano.
Dietary Guidelines yeAmerica, 2010 inokurudzira kuti veAmerica vandiwedzere kudya kwavo fibre uye vanoti inorati yezvokudya inowanzoitika muzvokudya inogona kubatsira kuderedza njodzi yehutano hwehutano, kusuruvara, uye chirwere cheshuga chechipiri, uyewo rubatsiro runopa manzwiro kuzara uye kukurudzira hutano hwakanaka. Chimwe chechishanu chepakati peji California avocado (1 ounce) inopa 8 muzana ye Daily Value ye fiber, nekunakidzwa nehafu yenguva yeCalifornia avocado inopa 20% ye Daily Value ye fiber.
Zvinyorwa zvinogona kuita se "nutrient booster" nekuita kuti muviri uwane zvinodhaka zvakawanda zvakasanganiswa namafuta, zvakadai sevitamini A, D, E, uye K, muzvokudya zvinodyiwa nezvibereko.
Maererano neAmerican Heart Association, mafuta emono uye polyunsaturated, kana achidyiwa mumwero uye anodyiwa panzvimbo yemafuta akawandisa kana kutengesa, anogona kubatsira kuderedza ropa rekutsvaira yega uye kuderedza ngozi yepfungwa yemoyo. Mutsara ndeimwe yezvibereko zvishoma (hongu, ivo chaizvoizvo chibereko) chinopa mafuta "akanaka" (0.5 g Poly uye 3 g Mono ne 1-oz kushumira). Maererano naDavid Heber, MD, mutungamiriri weCent for Human Nutrition paYunivhesiti yeCalifornia, Los Angeles, "Kuwedzera kudya kwako kwezvibereko nemiriwo kunogona kuderedza chirwere chemoyo kuburikidza nekupa mwoyo utano hwakanaka uye phytonutrients zvakadai se monounsaturated mafuta uye lutein mu avocados.
Kuenzaniswa nezvimwe zvinowanzobviswa michero, California Avocados inonyanya kukwirira mu lutein, iyo inoshanda se antioxidant uye betasitosterol, iyo inogona kudzivirira kuvhara kweklesterol. "
Inodarika 75% yemafuta muAccados is unsaturated (mafuta anonzi monounsaturated uye polyunsaturated), zvichiita kuti zvive zvakakosha zvezvokudya zvakakora mumafuta akazara. Kana yakashandiswa panzvimbo yeimwe mafuta mafuta avo anogona kuva chikamu cheDASH kudya chirongwa, chinogona kukubatsira kudzora ropa rako, uye kubwinya kwechibereko kunobatsira kuita kuti ndiro dzigutsikane zvinonaka. "
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 508 |
| Total Fat | 25 g |
| Saturated Fat | 6 g |
| Unsaturated Fat | 12 g |
| Cholesterol | 0 mg |
| Sodium | 837 mg |
| Carbohydrates | 63 g |
| Dietary Fiber | 12 g |
| Protein | 11 g |