23 Nzira Dzinonaka dzeKudya Avocado

Zvemukati

• 1. Yakarungwa
• 2. Dzakamanikidzwa
• 3. Mumazai akakweshwa
• 4. Pamusoro pechigunwe
• 5. Mune guacamole
• 6. Sekutsiva mayo
• 7. Mumasalads
• 8. Mumuto
• 9. Sekutsiva muto unovava
• 10. Mune sushi mipumburu
• 11. Yakabikwa
• 12. Yakakanyiwa
• 13. Se fries
• 14. Sekuputira
• 15. Mune smoothies
• 16. Se ice cream
• 17. Mukupfeka saradi
• 18. Mumadhiri
• 19. Muchingwa
• 20. Mune hummus
• 21. Mumuto wepasta
• 22. Mune mapani
• 23. Mumadrinks
• Chinokosha
• Maitiro ekucheka avocado

Avocados inogona kuwedzerwa kune akawanda maresipi kuti upe kudya kwako kuwedzera kwekudya.

Ingori ounce (28 gramu) inopa huwandu hwakanaka hwemafuta ane hutano, faibha, uye mapuroteni.

Avocados inogona zvakare kubatsira moyo hutano, kurema kudzora, uye hutano kukwegura (,).

Heano makumi maviri nematatu nzira dzinonakidza dzekuwedzera maavocado kuchikafu chako.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. Yakarungwa

Nzira yakapusa yekunakidzwa nemaavocado ndeyekusasa iwo nekiniki yemunyu uye mhiripiri.

Iwe unogona zvakare kuyedza zvimwe zvinwiwa senge paprika, cayenne mhiripiri, bharisamu vhiniga, kana jisi remonimu.

Nzira yekukurumidza yekukwesha avocado ndeyekucheka kuita zvidimbu nekuidururira nemafuta emuorivhi mashoma, bharisamu vhiniga, mhiripiri, uye munyu.

2. Dzakamanikidzwa

Kana iwe uchitsvaga zvimwe zvinovaka muviri zvekudya zvemangwanani, edza kusanganisa avocado muchikafu chako chamangwanani.

Imwe nzira yekuita izvi ndeyekuzadza hafu yekotapeya nezai rimwe uye kubikira gumi nemashanu kusvika pa555 (22 ℃) kusvika jena rezai ranyatsozara.

Iwe unogona zvakare kukwirisa avocado neakagumburwa, bhekoni rakabikwa uye nekurimisa nemishonga mitsva nezvinonhuwira separsley, cayenne mhiripiri, munyu, uye mhiripiri wenguva dzose.

Uyezve, unogona kutsiva mazai nezvimwe zvinoshandiswa, senge tuna, huku, miriwo, uye michero.

Kutsvaga kuri nyore pamhepo kuchakupa yakawanda yemapumburu avocado mapikicha aunosarudza kubva.

3. Mumazai akakweshwa

Kana iwe uchida kupa yenguva dzose mangwanani dhishi dhizaini, isanganisira imwe avocado mumazai ako akapwanyika.

Ingo wedzera diced avocado kumazai ako pavanenge vachibika mupani. Ita shuwa yekuita izvi kana mazai ari pakati kubikwa kuti usapisa avocado uye ramba uchiabika kusvikira avocado yadziya.

Kana iwe uchida kutonhorera avocado, wedzera iyo mushure mekunge mazai abikwa uye abva pachitofu.

Pedzisai dhishi nekuchimisikidza neimwe shizi yakasvinwa uye mwaka nemunyu uye mhiripiri kuravira.

4. Pamusoro pechigunwe

Zvinokwanisika kutsiva zvinopararira zvakajairika sebhata uye majarini nemaavocado.

Kushandisa yakachena avocado sekupararira pachigunwe uye sandwichi zvakare zvinowedzera mamwe mavitamini uye maminera pakudya kwako.

5. Mune guacamole

Guacamole inogona kunge iri pakati pezvakakurumbira ndiro dzeMexico.

Iwe unogona kuzviita uchishandisa chete avocados, herbs, uye seasonings, kana iwe unogona kuzvibatanidza pamwe nezvimwe zvikuru zvigadzirwa senge chibage, chinanazi, broccoli, uye quinoa.

6. Sekutsiva mayo

Avocados inogona kuve chinotsiva mumidziyo inoshandisa mayonesiise sechinhu chinogadzirwa.

Semuenzaniso, unogona kushandisa avocado kugadzira tuna, huku, kana mazai masaradhi.

7. Mumasalads

Kutsvagurudza kunoratidza kuti mamwe macalorie kubva kumafuta uye faibha mumaavocado anogona kukubatsira kuti ugare wakazara kwenguva yakareba, izvo zvinogona kudzikisa kudya kwekoriori pazvikafu zvinotevera ().

Sezvo masaradhi achigona kuve akareruka mumacalorie, kuwedzera maavocado kunogona kuvaita chikafu chinowedzera kuzadza.

8. Mumuto

Imwe nzira yakanakisa yekunakirwa nemaavocado iri mumasobho.

Avocado inogona kushandiswa sechinhu chikuru kugadzira muto weavocado, kana iwe unogona kuwedzera zvidimbu zvemuchero uyu wakasvibira kune mamwe masobho.

Iwe unogona kuwana akawanda ane hutano muto mabikirwo ayo anosanganisira maavocados online. Aya masobho anowanzo kunakirwa achitonhora kana kupisa.

9. Sekutsiva muto unovava

Avocados inogona kuve yakakwana kune madhishi ayo anowanzo gadzirwa nemuto wakasviba.

Semuenzaniso, iwe unogona kugadzira mbatatisi dzakabikwa dzakaputirwa nemaacocos akachekwa uye chizi yakasviba.

Imwe sarudzo ndeyekuita isina-mukaka wakasviba kirimu kirimu chinotsiva nekusanganisa:

• 2 avocado
• muto we 2 limes
• 2 tablespoons (30 ml) yemvura
• 2 tablespoons (30 ml) yemiorivhi kana mafuta avocado
• munyu wemunyu
• tswanda yepepuru

10. Mune sushi mipumburu

Sushi chikafu mune chikafu cheJapan. Inowanzoitwa uchishandisa mupunga, gungwa, uye hove kana hove.

Nekudaro, maavocado anoshandiswa zvakanyanya mumasushi roll zvakare. Ivo vane mukaka wakakora wemuromo uye unogona kushandiswa kuzadza kana pamusoro masushi roll.

11. Yakabikwa

Avocados inogonawo kubikwa, ichivaita yakakura padivi dhishi, kunyanya kune nyama yakabikwa.

Ingocheka avocado muhafu uye bvisa mbeu. Dzadza mahafu nejuimu uye vadzivise nemafuta emuorivhi. Isa iyo yakatemwa padivi pane grill uye ubike kwemaminetsi maviri kusvika matatu.

Chekupedzisira, mwakare nemunyu uye mhiripiri kana chero imwe mwaka yekuzvisarudzira.

12. Yakakanyiwa

Makotapeya eavocado anonaka uye anogona kushandiswa mune chero dhishi umo maunowanzo shandisa avocado, senge masaradhi uye sandwichi.

Kuti uzviite, isa 1 kapu (240 ml) yewhite vhiniga, 1 mukombe (240 ml) yemvura, uye 1 punipuni yemunyu mupoto uye uunze musanganiswa kumota.

Wobva wadira musanganiswa muhari uye wobva wawedzera matatu akachekwa, avocado asina kuibva. Chekupedzisira, vafukidze nechivharo uye varege vafambe kwemazuva mashoma vasati vadya.

Mhinduro yekunhonga inogona kunakidzwa nemhando dzakasiyana senge garlic, matsva mahebhu, mhodzi yemasitadhi, peppercorns, kana chilies.

13. Se fries

Avocado fries inogona kugadzira scrumptious side dish, appetizer, kana kutsiva mafatata anogara aripo.

Izvo zvinogona kuve zvakadzika zvakabikwa kana, zvirinani zvakadaro, zvakabikwa kune hutano hutano vhezheni.

Iwe unogona kunakidzwa nemaavocado ako mafrizi ane akasiyana akachekwa sauces, senge ketchup, mustard, aioli, kana ranch.

14. Sekuputira

Avocados kuwedzera kukuru kune mamwe mapeji. Semuenzaniso, zvidimbu zveavocado zvakakwana kumusoro sandwiches, burger, uye kunyange pizza.

Izvo zvakare zvakanaka pakusasa pane zvakajairwa ndiro dzeMexico senge tacos uye nas.

15. Mune smoothies

Smoothies inogona kuve chikafu chakakwana kana chinotsiva chinonaka.

Iwe unogona kusanganisa avocado negirini, mashizha emashizha senge kare uye michero sebhanana, chinanazi, kana ma berries. Uyezve, yeprotein-yakazara chinwiwa, edza kuwedzera mapuroteni poda, Greek yogati, kana mukaka.

Kuti uwane smoothie inokurumidza, sanganisa zvinotevera:

• 1 yakaibva avocado, hafu uye yakasungwa
• 1/2 bhanana
• 1 mukombe (240 ml) yemukaka
• 1/2 mukombe (125 gramu) yevanilla Greek yogati
• 1/2 mukombe (15 gramu) yesipinashi
• chando kuravira

Zvisarudzo hazvigumi kana zvasvika kune smoothies, uye iwe unogona kuwana zvisingaverengeke mapepa online kana mumabhuku akasarudzika.

16. Se ice cream

Avocado ice cream inogona kuve ine hutano uye ine hutano sarudzo pane yakajairwa ice cream.

Inogona kugadzirwa nekubatanidza avocado, lime juice, mukaka, kirimu, uye shuga.

Nechisarudzo chakareruka, unogona kutsiva mukaka uye kirimu kamuamondi kana mukaka wekokonati uye shuga yehuchi.

Uyezve, avocado ice pops inzira inonaka uye inozorodza yekuchengetedza iwe kutonhora pamazuva anopisa.

17. Mukupfeka saradi

Zvitoro-zvakatengwa zvakapfekedzwa zvipfeko zvinogona kuwedzera tani yeshuga uye isina hutano mairiwo emiriwo kune yako saladhi. Kugadzira yako yekupfeka inogara ichikurudzirwa kuti uchengete saradhi yako ine hutano uye yakaderera mumakhalori.

Kupfeka saradi yakagadzirwa neavocado haingori neyakagadzikana chete, zvakare inonaka uye izere nezvinovaka muviri.

Ingo sanganisa pamwe zvinotevera zvinoshandiswa uye wedzera imwe mvura pazvinodiwa kugadzirisa kusagadzikana:

• 1/2 avocado
• 1/2 mukombe (120 ml) yemvura
• 3/4 mukombe (12 gramu) yekorantro yakakoswa
• muto we1 lime
• 1 clove yegariki
• 1/4 mukombe (60 gramu) yeGreek yogurt
• 1/2 teaspoon yemunyu
• 1/4 teaspoon yepasi nhema mhiripiri

18. Mumadhiri

Avocado inogona kushandiswa sevheji kutsiva kupfupisa, mafuta, mazai nemafuta mukubika.

Uku kutsiviwa kunogona kudzikisira macalorie ezvekudya. Semuenzaniso, 2 mashupuni (30 magiramu) eavocado anongova nemaalori makumi mana nemasere, zvichienzaniswa nemazana maviri emakori ekushandira kumwe chete kwebhata (,).

Uyezve, kuchinjisa muavocado kuri nyore, sezvo 1 mukombe (230 gramu) yemafuta kana bhotoro yakaenzana 1 mukombe (230 gramu) yemasocado ane mashed. Pamusoro pezvo, zai rimwe rakaenzana 2-4 maaspuni (30-60 gramu) yeavocado yakasungwa.

Avocado inowanzo shandiswa kugadzira makeke echokoreti, brownies, mousse, uye pudding, sezvo ruvara rwayo rwegirinhi ruchavanzwa murima chokoreti rakasviba.

19. Muchingwa

Avocado chinhu chikuru pakugadzira chingwa.

Chinja ichocho nekugadzira yaunofarira mabhanana echingwa recipe neavocado pane mabhanana.

Neimwe nzira, chengetedza mabhanana, wedzera cocoa poda, uye kutsiva ruomba kana mafuta neavocado yechingwa chinokatyamadza-avocado-bhanana.

20. Mune hummus

Hummus idyo ine hupfumi hunowanzogadzirwa nemachizi, mafuta omuorivhi, uye tahini.

Chickpeas inoshamisa sosi yeprotein uye fiber, uye tahini nemafuta emuorivhi zvinopa monounsaturated uye polyunsaturated mafuta (,).

Kuwedzera avocado kune uyu musanganiswa kunogona kuwedzera fiber uye zvine hutano mafuta zvirimo mundiro. Zvakare, iyo avocado inobatsira mukugwinya kwehummus.

21. Mumuto wepasta

Avocados inogona kushandiswa kugadzira muto weavocado unonaka uye unotapira wepasita ndiro.

Muriwo unofamba zvakanaka nemuto uyu unosanganisira madomasi nechibage.

Zvakare, iwe unogona kuwedzera kutenderera kune yako mac uye chizi nekuisanganisira avocado muresipi.

22. Mune mapani

Mapancake akakwirira muma carbs, asi kuwedzera avocado kunogona kupa zvimwe zvinovaka muviri, mavitamini, uye mamineral.

Aya mapancake ane zvakare inokwezva green ruvara uye inotapira, gobvu kuenderana.

Pamusoro pezvo, iwe unogona kuwedzera michero seyeblueberries kuwedzera izvo zvinovaka muviri zvepancake.

23. Mumadrinks

Avocados inogona kushandiswa kugadzira zvinoshamisa cocktaileta senge margaritas, daiquiris, kana martinis.

Kunyangwe hazvo zvese zvakagadzirwa zvakasiyana, zvine akafanana akafanana ane creamy kuenderana.

Zvisiri-zvinwiwa zvinodhaka zveizvi zvinwiwa zvinogona kuitwa nekungosiya doro racho.

Chinokosha

Kudya avocado kwakaratidzwa kubatsira hutano hwako munzira dzakasiyana.

Izvo zvinoshamisa kuti zviri nyore kupinza mumabikirwo, zvichipa kune ese ari maviri maratidziro uye zvemukati zvemukati wezvikafu zvakawanda.

Maitiro ekucheka avocado