Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 120
Letlalo - 10g
Carbs - 9g
Protheine - 2g
Kakaretso Nako ea metsotso e 5
Lokisetsa metsotso e 5 , Cook metsotso e 0
Litšebeletso 4 (1/2 senoelo se seng le se seng)
Likokoana-hloko ke mohloli o motle oa fiber, folate, potassium, le mono le polyunsaturated mafura . Mefuta ea Mediterranean Diet e totobatsa mehloli e mengata ea mafura, joaloka e fumanehang ka tlhaho oli ea mohloaare, linate le li-avocados. Mafura le li-polyunsaturated, ha li jeoa ka mokhoa o leka-lekaneng ebile li jeoa sebakeng sa mafura a mangata, li ka thusa ho fokotsa maemo a mali a k'holeseterole le ho fokotsa kotsi ea lefu la pelo.
Guacamole ke tsela ea khale ea ho thabela tatso le tatso ea li-avocado. Makhotla a mekhatho 'me o kenyelletsa lero la lero la lime, shallot e entsoeng ka holimo kapa eiee, cilantro, langa le le lej le letsoai le jalapeno e khethiloeng ka phofo. Sebeletsa ka litlhapi tse tloaelehileng tsa tortilla, empa eketsa meroho e meng e khaoletsoeng bakeng sa ho pata hammoho le crunch e eketsehileng le matla a antioxidant.
Lijo
- 2 li-avocado tse sepakapakeng
- 1 lime tse mahareng, li-juiced
- 2 tablespoons khabeloa chopped shallots
- 2 tablespoons khabeloa chopped cilantro
- 1/2 langa le le lej le leholo
- 1/4 teaspoon lero le phofo
- 1/2 teaspoon letsoai
Litokisetso
- Hula li-avocado, tlosa likoting 'me u kene ka sekotlolo.
- Eketsa lero la lime, shallot, le cilantro 'me u qete avocado ho fihlela ntho e' ngoe le e 'ngoe e kopantsoe empa motsoako o sala o le mong.
- Susumelletsa tomate, phofo le letsoai. Latsoang 'me u fetole linako tse hlokahalang.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Bakeng sa sehlahisoa se monate, ho e-na le tamati e khethiloeng, fafatsa ka hare ho 1/4 senoelo sa likharenate bakeng sa ho loma ho khanyang.
U ka boela ua khaola poone kapa poone e tala mokokotlong 'me ua e kenya ka har'a guacamole bakeng sa ho fapana ho hoholo. E 'ngoe ea tsebe ea poone e na le hoo e ka bang ligrama tse 25 tsa lik'habohaedreite.
Litlhahiso tsa ho pheha le ho sebeletsa
U batla ho fetola guacamole ea hau ho li-veggies, chips, le ho kena ka lijo? Kenya li-spoonfuls tse 'maloa tsa "guac" li-tacos tsa hau tsa beke le beke , li- sandwich tsa lijo tsa motšehare kapa li-salate, kapa u li sebelise e le ho roala liaparo tsa hoseng.
Haeba u e-na le halofo e 'ngoe ea avocado eo u ke keng ua e sebelisa ka metsing a futhumetseng kapa ka lero le lero la lemone ka holimo ebe u boloka sehatsetsing ka setsing se se nang metsi. Kaha li-avocate li mafura, metsi a mangata kapa lime kapa lero la lemone ka holimo ha li na pemeate ea nama, empa ho e-na le hoo, sireletsa alecado hore e se ke ea silafala. O ka boloka alecado ea hau halofo ka tsela ena ho fihlela ka letsatsi.