Litsela tse 23 tse monate tsa ho ja avocado

Litaba

• 1. E nontšitsoeng
• 2. E koahetsoe
• 3. Ka mahe a halikiloeng
• 4. Ho toast
• 5. Ka guacamole
• 6. E le sebaka sa mayo
• 7. Ka salate
• 8. Ka sopho
• 9. E le sebaka sa krime e bolila
• 10. Ka meqolong ea sushi
• 11. E halikiloe
• 12. Matsoai
• 13. Joaloka li-fries
• 14. Joaloka topping
• 15. Ka li-smoothies
• 16. Joaloka ice cream
• 17. Ka ho apara salate
• 18. Lijong tse theolelang
• 19. Ka bohobe
• 20. Ka mofuthu
• 21. Lirong tsa pasta
• 22. Ka lipanekuku
• 23. Dino
• Ntlha ea bohlokoa
• Mokhoa oa ho khaola avocado

Li-avocado li ka kenyelletsoa lipepising tse ngata ho fa lijo tsa hau matlafatso ea phepo.

Ke ligrama tse 28 feela tse fanang ka mafura a mangata, fiber le protheine.

Li-avocado li ka thusa bophelo bo botle ba pelo, taolo ea boima ba 'mele le botsofali bo botle (,).

Mona ke mekhoa e 23 e khahlisang ea ho eketsa li-avocado lijong tsa hau.

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

1. E nontšitsoeng

Mokhoa o bonolo ka ho fetisisa oa ho thabela li-avocado ke ka ho o fafatsa ka letsoai le letsoai le pepere.

U ka leka mefuta e meng e kang paprika, pepere ea cayenne, asene ea balsame kapa lero la lemone.

Tsela e potlakileng ea ho lokisa avocado ke ho e seha likotoana ebe u e tšela ka oli ea mohloaare, asene ea balsame, pepere le letsoai.

2. E koahetsoe

Haeba u batla lijo tsa hoseng tse matlafatsang, leka ho kenyelletsa li-avocado lijong tsa hau tsa hoseng.

Mokhoa o mong oa ho etsa sena ke ho tlatsa halofo ea avocado ka lehe le le leng ebe o pheha bakeng sa 15-20 ka 425 ℉ (220 ℃) ​​ho fihlela lesoeu la lehe le se le qalile ka botlalo.

U ka phahamisa avocado e nang le bacon e phehiloeng, e phehiloeng ebe u e noka ka litlama tse ncha le linoko tse kang parsley, pepere ea cayenne, letsoai le pepere e tloaelehileng.

Ntle le moo, o ka emisetsa mahe ka lisebelisoa tse ling, joalo ka tuna, khoho, meroho le litholoana.

Patlo e bonolo inthaneteng e tla u fa lipepe tse ngata tse kentsoeng ka avocado tseo u ka khethang ho tsona.

3. Ka mahe a halikiloeng

Haeba u batla ho fa sejana se tloaelehileng hoseng, kenyelletsa avocado e 'ngoe ka har'a mahe a hao a halikiloeng.

Kenya feela avocado e halikiloeng mahe a hau ha ba ntse ba pheha ka pane. Etsa bonnete ba hore o etsa sena ha mahe a phehiloe halofong ho qoba ho chesa avocado mme o tsoele pele ho a pheha ho fihlela avocado e futhumetse.

Haeba u rata avocado e pholileng, e kenye kamora ho pheha ha mahe le setofong.

Qetella sejana ka ho se tšela ka chisi e halikiloeng ebe u se noka ka letsoai le pepere ho latsoa.

4. Ho toast

Hoa khoneha ho beha liphatlalatso tse tloaelehileng tse kang botoro le majarine ka li-avocado.

Ho sebelisa avocado e hloekisitsoeng e le ho jala toast le sandwich ho boetse ho eketsa livithamine le liminerale tse eketsehileng lijong tsa hau.

5. Ka guacamole

Guacamole e kanna ea ba se seng sa lijana tsa Mexico tse tsebahalang haholo.

U ka e etsa u sebelisa li-avocado feela, litlama le linoko, kapa u ka li kopanya le lisebelisoa tse ling tse ntle joalo ka poone, phaenapole, broccoli le quinoa.

6. E le sebaka sa mayo

Avocado e ka nka sebaka se loketseng lijana tse sebelisang mayonnaise e le sesebelisoa sa binder.

Mohlala, o ka sebelisa avocado ho etsa li-saladi tsa tuna, khoho kapa mahe.

7. Ka salate

Liphuputso li bonts'a hore likhalori tse eketsehileng tse tsoang mafura le faeba tse li-avocado li ka u thusa hore u lule u phetse hantle nako e teletsana, e leng ho ka fokotsang ho ja khalori lijong tse latelang ().

Kaha lisalate li ka ba bobebe ka lik'halori, ho eketsa li-avocado ho ka li etsa lijo tse tlatsang.

8. Ka sopho

Mokhoa o mong o motle oa ho thabela li-avocado ke sopho.

Avocado e ka sebelisoa e le sesebelisoa sa mantlha sa ho etsa sopho ea avocado, kapa o ka eketsa likaroloana tsa tholoana ena e tala ho sopho e ngoe.

U ka fumana mefuta e mengata ea phepelo ea sopho e nang le phepo e kenyang li-avocado inthaneteng. Hangata sopho ena e ka natefeloa ha e hatsetsoe kapa e chesa.

9. E le sebaka sa krime e bolila

Avocado e ka ba e loketseng lijana tse atisang ho etsoa ka tranelate e bolila.

Mohlala, o ka etsa litapole tse halikiloeng tse nang le li-avocado tse mashed le chisi e shredded.

Khetho e 'ngoe ke ho etsa sebaka sa mahala sa tranelate e bolila ka ho kopanya:

• Li-avocado tse 2
• lero la lilaka tse 2
• 2 tablespoons (30 ml) ea metsi
• 2 tablespoons (30 ml) ea mohloaare kapa oli ea avocado
• letsoai le lenyane
• pepere e nyane

10. Ka meqolong ea sushi

Sushi ke sejo se tloaelehileng lijong tsa Majapane. Hangata e etsoa ka raese, lehola la leoatle, le litlhapi kapa likhetla.

Leha ho le joalo, li-avocado li sebelisoa haholo meqolong ea sushi. Li na le molomo o boreleli 'me li ka sebelisoa ho tlatsa kapa ho phahamisa meqolo ea sushi.

11. E halikiloe

Li-avocado li ka halikoa, ho li etsa sejana se setle haholo, haholo bakeng sa nama e besitsoeng.

Khaola avocado ka halofo ebe u tlosa peo. Fafatsa lihalofo ka lero la lemone 'me u li hlatsoe ka oli ea mohloaare. Beha lehlakore le sehiloeng fatše holim'a grill ebe u pheha metsotso e 2-3.

Kamora nako, li natefise ka letsoai le pepere kapa tse ling tse ling tseo u li ratang.

12. Matsoai

Li-pickle tsa avocado li monate ebile li ka sebelisoa lijaneng life kapa life tseo u tloaetseng ho sebelisa li-avocado, joalo ka lisalate le lisamentjhisi.

Ho li etsa, beha kopi e le 'ngoe (240 ml) ea asene e tšoeu, kopi e le' ngoe (240 ml) ea metsi, le khaba e le 'ngoe ea letsoai ka sekotlolo ebe o tlisa motsoako ho pheha.

Ebe u tšela motsoako ka nkho ebe u eketsa li-avocado tse sa butsoang tse tharo. Qetellong, li koahele ka sekwahelo 'me u li tlohele hore li tsamaee ka matsatsi a' maloa pele li ja.

Tharollo ea pickling e ka khahlisoa ke metsoako e fapaneng e kang konofolo, litlama tse ncha, lipeo tsa mosetareta, peppercorns kapa chilies.

13. Joaloka li-fries

Li-fries tsa avocado li ka etsa sejana se hlabosang, se ipiletsang kapa se nkang sebaka sa litapole tse tloaelehileng tsa litapole.

Li ka halikisoa ka botebo kapa, ho betere, li apehile bakeng sa mofuta o phetseng hantle.

U ka natefeloa ke li-fries tsa hau tsa avocado ka lisose tse fapaneng tsa ho ina, joalo ka ketchup, mosetareta, aioli kapa ranch.

14. Joaloka topping

Li-avocado ke tlatsetso e ntle ho diresepe tse ngata. Mohlala, likhae tsa avocado li loketse li-sandwich tse holimo, li-burger esita le pizza.

Li boetse li ntle bakeng sa ho fafatsa lijana tse tloaelehileng tsa Mexico joalo ka tacos le nas.

15. Ka li-smoothies

Smoothies e ka ba sejo se phethehileng kapa lijo tse bobebe.

U ka kopanya avocado le meroho e tala, e makhasi joaloka khale le litholoana tse kang banana, phaenapole kapa monokotsoai. Hape, bakeng sa seno se nang le protheine, leka ho eketsa phofo ea protheine, yogurt ea Greece kapa lebese.

Bakeng sa smoothie e potlakileng, kopanya tse latelang:

• 1 avocado e butsoitseng, halofo le halofo
• 1/2 banana
• 1 kopi (240 ml) ea lebese
• 1/2 senoelo (ligrama tse 125) tsa yogurt ea Vanilla Greek
• 1/2 senoelo (15 dikgerama) tsa spinach
• leqhoa ho latsoa

Likhetho ha li na pheletso mabapi le smoothies, 'me u ka fumana lipepe tse ngata marang-rang kapa libukeng tse ikhethang.

16. Joaloka ice cream

Ice cream ea avocado e ka ba khetho e ntle le e nang le phepo ho feta ice cream e tloaelehileng.

E ka etsoa ka ho kopanya avocado, lero la kalaka, lebese, tranelate le tsoekere.

Bakeng sa khetho e bobebe, o ka nka lebese le tranelate bakeng sa lebese la almonde kapa la coconut le tsoekere bakeng sa mahe a linotši.

Hape, li-pops tsa leqhoa ke tsela e monate le e khathollang ea ho u boloka u pholile matsatsing a chesang.

17. Ka ho apara salate

Liaparo tse khabisitsoeng ka lebenkeleng li ka eketsa tsoekere le lioli tsa meroho tse seng bophelo bo botle ho salate ea hau. Ho iketsetsa moaparo oa hau kamehla ho khothaletsoa ho boloka salate ea hau e na le phepo ebile e na le lik'hilojule tse tlase.

Ho apara salate e entsoeng ka avocado ha ho na botsitso feela, hape ho monate ebile ho tletse limatlafatsi.

Kopanya feela lisebelisoa tse latelang ebe u eketsa metsi ha ho hlokahala ho lokisa botsitso:

• 1/2 avocado
• 1/2 senoelo (120 ml) ea metsi
• Senoelo sa 3/4 (ligrama tse 12) tsa cilantro e hahiloeng
• lero la kalaka e le 1
• 1 clove ea konofolo
• 1/4 senoelo (ligrama tse 60) tsa yogurt ea Greece
• 1/2 teaspoon ea letsoai
• 1/4 teaspoon ea pepere e mongobo fatše

18. Lijong tse theolelang

Avocado e ka sebelisoa e le sebaka sa vegan bakeng sa ho khutsufatsa, botoro, mahe le oli ha ho baka.

Tlatsetso ena e ka fokotsa likhalori tsa lijo. Mohlala, lipolepo tse 2 (ligrama tse 30) tsa avocado li na le likhalori tse 48 feela, ha li bapisoa le likhalori tse 200 tsa ts'ebeliso e tšoanang ea botoro (,).

Hape, ho sesa ka avocado ho bonolo, kaha kopi e le 'ngoe (ligrama tse 230) ea oli kapa botoro e lekana kopi e le' ngoe (ligrama tse 230) tsa avocado e mashed. Ho feta moo, lehe le le leng le lekana le likhaba tse 2-4 (likhopo tse 30-60) tsa avocado e mashed.

Avocado hangata e sebelisoa ho etsa likuku tsa chokolete, brownies, mousse le pudding, kaha 'mala oa eona o motala o tla patoa ka' mala oa chokolete o lefifi.

19. Ka bohobe

Avocado ke motsoako o moholo oa ho etsa bohobe.

E fetole ka ho etsa risepe ea hau ea bohobe ba banana ka avocado ho fapana le libanana.

Ntle le moo, boloka libanana, eketsa phofo ea cocoa, 'me u tlose botoro kapa oli ka avocado bakeng sa bohobe ba chokolete-avocado-banana.

20. Ka mofuthu

Hummus ke sejana se nang le limatlafatsi se atisang ho etsoa ka likhase, oli ea mohloaare le tahini.

Chickpeas ke mohloli o motle oa protheine le fiber, mme tahini le oli ea mohloaare li fana ka mafura a monounsaturated le polyunsaturated (,).

Ho eketsa avocado motsoako ona ho ka eketsa fiber le mafura a phetseng hantle ka sejaneng. Ho feta moo, avocado e tlatsetsa botebong ba hummus.

21. Lirong tsa pasta

Avocado e ka sebelisoa ho etsa sopho e monate le e monate ea avocado bakeng sa lijana tsa pasta.

Meroho e tsamaeang hantle le sopho ena e kenyelletsa tamati le poone.

Ho feta moo, o ka eketsa spin ho mac le chisi ea hau ka ho kenyelletsa avocado ho risepe.

22. Ka lipanekuku

Lipanekuku li na le li-carb tse ngata, empa ho eketsa avocado ho ka fana ka limatlafatsi tse eketsehileng, livithamini le liminerale.

Li-pancake tsena li boetse li na le 'mala o motle o motala le o monate, o tsitsitseng.

Ntle le moo, o ka eketsa litholoana tse kang blueberries ho eketsa limatlafatsi tsa li-pancake.

23. Dino

Li-avocado li ka sebelisoa ho etsa li-cocktails tse ntle joalo ka margaritas, daiquiris, kapa martinis.

Le ha li entsoe ka tsela e fapaneng, li na le tumellano e tšoanang e khalimo.

Mefuta e meng ea lino tse tahang e ka etsoa ka ho tlohela joala feela.

Ntlha ea bohlokoa

Ho ja li-avocado ho bontšitsoe hore ho thusa bophelo ba hau ka litsela tse fapaneng.

Ho bonolo ka mokhoa o makatsang hore o kenyellelitsoeng ho diresepe, o kenya letsoho ho sebopeho le limatlafatsi lijong tse ngata.

Mokhoa oa ho khaola avocado