Izindlela zokupheka ezidumile zokwenza ukwatapheya

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Ukwatapheya ungenye yezithelo zaseTropiki ezidume kakhulu nezidliwe, ezilayishwe inani elikhulu lamavithamini namaminerali ahlukahlukene. Umlando wokubonakala kwawo uqala eminyakeni eyinkulungwane ngaphambi kwenkathi yethu, futhi izwe lesitshalo liyiNingizimu Melika. Namuhla sekutshalwa emazweni amaningi anezulu elishisayo nelishisayo. Kepha, naphezu kwalokhu, eRussia ukuthandwa kwalesi sithelo kweza muva nje.

Ukwatapheya isithelo esimise okwepheya, luhlaza okomnyama noma cishe sicishe sibe mnyama, sinenyama ephuzi ngokuluhlaza kanye netshe elikhulu phakathi. Ukunambitheka kwesithelo kubucayi futhi akubonakali kakhulu, ngamanothi athile amuncu ne-tart, okukhumbuza inati. Akunakuqhathaniswa nanoma yini ngokukhethekile. Kubukeka kungacaci njengepheya elingavuthiwe noma ngisho nethanga. Ngenxa yalokhu, ingasetshenziswa ezitsheni ezahlukahlukene: isobho, ophaya, amasaladi, amasemishi, amasoso kanye nophudingi abathile.

Inani lokusebenzisa isithelo esingajwayelekile ekuphekeni

Isithelo sinamakholori amaningi futhi sinamandla amakhulu. Ngakho-ke amagremu ayi-100 ezithelo ezivuthiwe aqukethe:

Amafutha - 15-30 g;
Ama-carbohydrate - cishe u-5 g;
Amaprotheni - 2-2.5 g;
Okuqukethwe kwekhalori - 167 kcal;
Umucu - 3.65-6.7 g;

Ngaphandle kokuqukethwe kwayo okuphezulu kwekhalori, iyagaya kalula, ngakho-ke ingabhekwa ngokufanele njengomkhiqizo wokudla.

Inyama ye-avocado inesakhiwo sebhabhathane esincane, sibonga ukuthi singasetshenziswa esimweni sayo semvelo samasaladi amnandi, sigaye sibe unama, i-pure noma isoso.

Enye yezinzuzo ezibalulekile zesithelo esishisayo ukuthi itholakala cishe kunoma yisiphi isitolo esikhulu futhi ngentengo engabizi.

Amasaladi we-avocado alula futhi amnandi

Imvamisa, ukwatapheya kusetshenziswa kungashintshiwe kumasaladi. Ziningi zazo, kukho konke ukunambitheka nesabelomali. Nginikeza okungabizi, okusheshayo futhi okumnandi. Ngasikhathi sinye, zilungele zombili iholide nedina elijwayelekile.

Inkukhu yebele nesaladi le-avocado

ukwatapheya 1 pc
anyanisi 1 pc
izaqathe 1 pc
isifuba senkukhu esibhemayo 300 g
i-apula elimnandi nelomuncu 1 pc
amantongomane e-buckwheat 70 g
ulethisi 50 g
Okwengeza uphethiloli:
anyanisi 1 pc
imayonnaise 4 tbsp. l.
iyogathi engenashukela 4 tbsp. l.
ijusi kalamula 1 tbsp. l.
igalikhi 2 izinyo.
1 bunch parsley
usawoti, pepper ukunambitha

Amakholori: 166 kcal

Amaprotheni: 12.4 g

Amafutha: 11.5 g

Amakhabhohayidrethi: 4.6 g

Cwecwa u-anyanisi, i-apula ne-avokhado, uthathe izingcezu no-anyanisi ube izindandatho ezihhafu. Grate izaqathe ku-grater enhle.
Hlanza isifuba senkukhu bese uhlukanisa izingcezu ezincane.
Ngososo, hlanganisa imayonnaise neyogathi, engeza u-anyanisi oqoshiwe, ugarlic noparsley.
Fafaza usoso ngejusi likalamula bese ugoqoza.

Okokuqala, faka amaqabunga e-ulethisi epuletini, bese zonke izithako kwisilayidi, uthele ukugqoka bese ufafaza ama-walnuts aqoshiwe.

Isaladi le-avovoc kanye ne-tuna

Ubuningi - ama-servings ama-2;
Isikhathi sokupheka - imizuzu eyi-10.

Imikhiqizo edingekayo:

1 ukotapeya ovuthiwe
150 g we-tuna osethinini;
1 ikhukhamba enkulu entsha;
1 isipuni l. Amafutha e-Olive;
1 isipuni ijusi kalamula;
upelepele nosawoti ukunambitha.

Indlela yokupheka:

Sika ukwatapheya phakathi, ususe ngokucophelela uginindela ukuze ungalimazi isikhumba. Bese ugaya bese ufafaza ujusi kalamula.
Kuyinto efiselekayo ukuhluba ikhukhamba, bese usika ube yimichilo.
Phonsa i-tuna ngesihlungo ukuze ulahle uketshezi oluningi. Hlanganisa zonke izithako, inkathi ngamafutha omnqumo nezinongo ukunambitha.
Hlanganisa bese ubeka izikhumba ezisele zesithelo.

Isaladi yamaGrikhi enamanothi asezindaweni ezishisayo

Ubuningi - ama-servings ama-4;
Isikhathi sokupheka - imizuzu engu-15.

Izithako:

1 ukwatapheya omkhulu;
2 ukhukhamba omusha;
2 anyanisi oluhlaza okwesibhakabhaka;
1 pepper enkulu yensimbi;
2 utamatisi;
150 g feta ushizi;
100 g yeminqumo ekhihliwe;
uhhafu kalamula;
ulethisi, usawoti, upelepele.

Ukulungiselela:

Amaqabunga e-lettuce yezinyembezi ngezandla zakho.
Cwecwa ukhukhamba kanye nokwatapheya esikhunjeni, bese usika uthele ujusi kalamula omncane.
Sika upelepele notamatisi ube ama-cubes amakhulu. Iminqumo inganqunywa phakathi.
Hlanganisa uhlanganise zonke izithako.
Hlanganisa uwoyela, ujusi kalamula, usawoti kanye nopelepele endishini encane.
Beka isaladi epuletini, uhlobise ngezilayi ezimbalwa ze-feta cheese ngaphezulu bese uthele okokugqoka.

Ungenza kanjani ama-sandwich we-avocado

Amasemishi awukudla okusemqoka kunoma yimuphi umuntu. Zihlala zenziwa ngokushesha futhi zikulungele ukuhamba nawe emgwaqweni. Amasangweji wesoseji noshizi avame ukubhora, ngakho-ke ake senze ukudla okulula okwenziwe nge-avocado.

Ama-sandwich anongwe ngezinhlanzi ezibomvu ne-avocado

Ubuningi - ama-servings ama-2;
Isikhathi sokupheka - imizuzu engu-15.

Izithako:

Amabhanisi amane okusanhlamvu noma we-buckwheat
1 ukotapeya omkhulu
200 g salmon ebhemayo;
iqoqo le-arugula (lingashintshwa nge-parsley noma isipinashi);
1 isipuni ihhashi;
2 isipuni. imayonnaise;
2 isipuni. ijusi kalamula.

Ukulungiselela:

Hlanganisa imayonnaise ne-horseradish.
Sika amabhanisi ngesigamu bese uxubha ngendwangu encane yokugqoka okulungiselelwe.
Sika inhlanzi kanye nokwatapheya ube yimichilo, ufake isinkwa, uconsa ngamaconsi ambalwa kalamula bese ubeka amakhambi aqoshiwe ngaphezulu.
Vala isemishi ngesinye isigamu sebhanisi.

Ukulungiswa kwevidiyo

Amasangweji eshizi ashisayo

Ubuningi - ama-servings ama-2;
Isikhathi sokupheka - imizuzu eyi-10.

Izithako:

Izingcezu ezi-4 zesinkwa;
Izingcezu ezi-4 zoshizi we-mozzarella;
1 ukwatapheya;
usawoti kanye nejusi kalamula.

Ukulungiselela:

Cwecwa izithelo bese usika izingcezu, ubeke isinkwa, ufafaze ujusi kalamula nosawoti. Mboza nge-mozzarella bese ufaka kuhhavini imizuzu emihlanu ukuncibilikisa ushizi.

Isinkwa se-avocado

Ubuningi - ama-servings ama-2;
Isikhathi sokupheka - imizuzu engu-15.

Izithako:

1 ukwatapheya;
isinkwa sokugcoba;
20 ml ijusi kalamula;
50 ml amafutha omnqumo;
Ama-clove amathathu kagalikhi;
usawoti pepper.

Ukulungiselela:

Sika isinkwa sibe izingcezu eziyi-6-8 bese usoma ku-toaster. Bese uxubha ngamafutha omnqumo nge-pastry brush bese ugcoba ngegalikhi. Susa isikhumba ku-avocado, ugaye nge-blender kumazambane abondiwe. Faka ijusi kalamula, uwoyela osele nogalikhi ochotshoziwe. Beka isisindo esilungisiwe ku-toast bese uhlobisa ngamakhambi.

Ukudla Kwama-avocado

Yize isithelo sasezindaweni ezishisayo sibhekwa njengama-kilojoule amaningi, sithathwa ngokushesha ngumzimba, futhi siqukethe inani elikhulu lamaminerali awusizo namavithamini: E, A, B, folic acid, potassium, calcium, phosphorus, magnesium nezinye. Ngenxa yalokhu, izazi eziningi zokudla okunomsoco zincoma ukusebenzisa ukwatapheya kulungiselelwa ukudla okunempilo.

Isaladi elula kunazo zonke "Ukudla"

Ubuningi - ama-servings ama-2;
Isikhathi sokupheka - imizuzu emihlanu.

Izithako:

1 ukwatapheya omncane;
1 ikhukhamba eliphakathi
Amaqanda enkukhu abilisiwe ama-3;
Iklabishi lamaShayina;
30 ml kawoyela wemifino;
10 ml ujusi kalamula.

Ukulungiselela:

Cwecwa ikhukhamba ne-avocado bese usika ama-cubes amakhulu. Susa amagobolondo emaqandeni bese uwahlukanisa abe izingcezu ezincane. Sika iklabishi. Hlanganisa konke, inkathi ngamafutha nejusi kalamula.

Isobho elibandayo elinokwatapheya namakhambi

Ubuningi - ingxenye engu-1;
Isikhathi sokupheka - imizuzu eyi-10.

Izithako:

1 ukwatapheya ophakathi
1 ikhukhamba encane;
1 tsp ijusi kalamula ne-yogurt enamafutha amancane;
isixha semifino.

Ukulungiselela:

Susa ikhasi kusuka kukhukhamba naku-avocado, bese usika uginindela ku-blender. Faka amakhambi, ijusi kalamula neyogathi. Bese ushaya yonke into kahle futhi. Isobho selilungile.

Iresiphi yevidiyo

Isaladi yevithamini

Ubuningi - ama-servings ama-4;
Isikhathi sokupheka - imizuzu engu-15.

Izithako:

i-aphula elilodwa ne-avokhado eyodwa;
2 kiwi;
1 anyanisi omhlophe omhlophe;
30 ml wamafutha omnqumo;
Ama-sprigs ama-2 e-cilantro noma eparsley;
usawoti wolwandle ukunambitha.

Ukulungiselela:

Okokuqala, usike u-anyanisi bese usika imichilo ye-kiwi. Hlanganisa konke ukuhambisa u-anyanisi.
Khipha i-apula ne-avocado, uthathe izingcezu ezinkulu.
Fafaza isaladi nge-cilantro (iparsley), engeza uwoyela nosawoti.
Hlanganisa bese ushiya imizuzu engu-3-5.

Amathiphu awusizo nolwazi oluhehayo

Uma ukhetha i-avocado elungile, isithelo sizokumangaza ngokunambitheka okulula kakhulu nokuthambile. Ukunquma ukuvuthwa, udinga ukusebenzisa imithetho eminingana.

Nakani umbala wesikhumba. Kufanele kube mnyama, kucishe kube mnyama.
Cindezela kancane esikhunjeni se-fetus ngomunwe wakho. Uma siqinile, isithelo asivuthiwe. Lapho isifaca sijule kakhulu, kunalokho, sesivele sivuthwe ngokweqile futhi mhlawumbe sesibolile. Lapho i-notch isheleliswa ngokushesha, isithelo esivuthiwe esinambitheka kakhulu.
Ungasinyakazisa kancane isithelo ngokusibamba usibeke endlebeni. Uma uzwa umgodi ushaya phakathi, ukwatapheya ukulungele ukudla.
Zama ukudonsa isiqu. Umbala wendawo engezansi kufanele ube luhlaza okotshani, ungalokothi ube ophuzi noma onsundu.

Uma ungasitholi isithelo esivuthiwe, thatha eseluhlaza. Ukuvuthwa okusheshayo, kusonge ngephepha bese ukushiye ekamelweni lokushisa. Ingafakwa esikhwameni esinama-apula nobhanana. Ungayigcini esiqandisini.

Uma usika isithelo bese ushiya uhhafu waso, bese usifafaza nge-lime noma ujusi kalamula, usisonge ngefilimu yokudla bese usifaka egumbini lesiqandisi lokugcina izithelo. Ngisho kulesi simo, impilo eshalofini ephezulu usuku lonke.

I-avocado yaseTropical iyintaba-mlilo yezakhiwo ezinenzuzo, amavithamini, amaminerali. Ngayo, ungapheka izitsha eziningi ezahlukahlukene: kulula futhi kuyinkimbinkimbi, ngamaholide nangezinsuku zonke. Naphezu kokuqukethwe okuphezulu kwekhalori, kubhekwa ngokufanele njengokudla, ngoba iqukethe ama-acid amaningi e-monounsaturated, asiza ukumunca kwawo umzimba ngokushesha.

Ukusetshenziswa njalo komkhiqizo ongaziwa kunciphisa ubungozi besifo senhliziyo, kwehlise i-cholesterol, kuthuthukise isimo sesikhumba futhi kube nomphumela wokulwa nokuvuvukala.

Izitsha eziphekwe ngezithelo zasezindaweni ezishisayo zihlukahlukene kakhulu kangangokuba zingathatha indawo ka-Olivier oyisicefe eside, ikheringi ngaphansi kwengubo yoboya, isiGreki sakudala nezinye. Ngayo, uzokwazi ukwenza itafula libe mnandi kakhulu, libe mnandi futhi libe lihle kakhulu.

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