Li-recipe tse tsebahalang tsa ho etsa avocado

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Avocado ke e 'ngoe ea litholoana tse tsebahalang haholo le tse jeoang tsa tropike, tse nang le livithamine le liminerale tse ngata haholo. Nalane ea ponahalo ea eona e qala lilemo tse sekete pele ho mehla ea rona, mme naha ea habo semela ke Amerika Boroa. Kajeno e lengoa linaheng tse ngata tse nang le maemo a leholimo a chesang le a mongobo. Empa, leha ho na le sena, ho tsebahala ha tholoana ena ho tlisitse morao tjena Russia.

Avocado ke tholwana e bopehileng joaloka pere, e botala bo lefifi kapa e batla e ntsho ka mmala, e na le nama e botala bo bosehla le lejwe le leholo mahareng. Tatso ea litholoana e boreleli ebile ha e tsejoe haholo, ka lintlha tse ling tse bolila le tsa tart, tse hopotsang nate. E ke ke ea bapisoa le letho ka ho khetheha. E shebahala ka mokhoa o sa hlakang joalo ka pere e sa butsoang kapa le mokopu. Ka lebaka la sena, e ka sebelisoa lijana tse fapaneng: sopho, li-pie, lisalate, lisementshisi, lisoso esita le li-dessert tse ling.

Boleng ba ho sebelisa tholoana ea kantle ho naha ha o pheha

Litholoana li na le likhalori tse ngata ebile li na le boleng bo phahameng ba matla. Kahoo ligrama tse 100 tsa litholoana tse butsoitseng li na le:

Mafura - 15-30 g;
Lik'habohaedreite - hoo e ka bang 5 g;
Liprotheine - 2-2.5 g;
Likhalori - 167 kcal;
Faeba - 3.65-6.7 g;

Leha e na le lik'halori tse ngata, e cheka habonolo, ka hona e ka nkuoa e le sehlahisoa sa phepo.

Nama ea avocado e na le sebopeho sa boboto bo bobebe, ka lebaka leo e ka sebelisoang ka sebopeho sa eona sa tlhaho bakeng sa lisalate tse monate, tse silafalitsoeng ho ba lekhapetla, puree kapa spaghetti.

O mong oa melemo ea bohlokoa ea tholoana ea tropike ke hore e ka fumanoa lebenkeleng le leng le le leng ka theko e tlase.

Li-salate tse bonolo le tse monate tsa avocado

Hangata, li-avocado li sebelisoa li sa fetohe ka har'a lisalate. Ho na le tse ngata tsa tsona, bakeng sa tatso le tekanyetso e ngoe le e ngoe. Ke fana ka theko e tlase, e potlakileng hape e monate. Ka nako e ts'oanang, li loketse letsatsi la phomolo le lijo tsa mots'eare tse tloaelehileng.

Lifuba tsa kana le salate ea avocado

avocado 1 pc
onion 1 pc
lihoete 1 pc
letsoele la khoho le tsubang 300 g
monate le bolila apole 1 pc
linate tsa buckwheat 70 g
lethisi 50 g
Bakeng sa ho tšela mafura:
onion 1 pc
mayonnaise 4 tbsp. k.
yogurt e sa tsoekere 4 tbsp. k.
lero la lemone 1 tbsp. k.
konofolo 2 leino.
1 sehlopha sa parsley
letsoai, pepere ho latsoa

Likhalori: 166 kcal

Liprotheine: 12.4 g

Mafura: 11.5 g

Likhabohaedreite: 4.6 g

Ebola eiee, apole le avocado, u li khaole ka likotoana, 'me u khaole onion ka mehele e halofo. Grate lihoete ka grater e ntle.
Ebola sefuba sa kana ebe o arola likotoana tse tšesaane.
Bakeng sa spaghetti, kopanya mayonnaise le yogurt, eketsa khabeloa eiee, konofolo le parsley.
Fafatsa mongobo ka lero la lemone 'me u hlohlelletse.

Ntlha ea pele, beha makhasi a lettuce poleiti, ebe o kenya lisebelisoa tsohle ka har'a slide, tšela moaparo ebe o fafatsa ka walnuts e hahiloeng ka majoe.

Salate ea avocado le tuna

Palo - li-servings tse 2;
Nako ea ho pheha - metsotso e 10.

Lihlahisoa tse hlokahalang:

1 avocado e butsoitseng
150 g ea tuna ea makotikoting;
1 likomkomere tse ncha tse ncha;
1 tbsp. k. oli ea mohloaare;
1 tbsp. lero la lemone;
pepere le letsoai ho latsoa.

Ho pheha joang:

Khaola avocado ka halofo, tlosa makhasi ao ka hloko hore o se ke oa senya letlalo. Ebe u sila ebe u fafatsa lero la lemone.
Ho ke ke tse lakatsehang ho ebola likomkomere, ka nako eo khaola ka hlobolisa.
Lahlela tuna ka sefe ho felisa mokelikeli o feteletseng. Kopanya lisebelisoa tsohle, nako le oli ea mohloaare le linoko ho latsoa.
Hlohlelletsa le ho beha ka matlalo a setseng a litholoana.

Salate ea Greek e nang le lintlha tsa tropike

Palo - li-servings tse 4;
Nako ea ho pheha - metsotso e 15.

Lisebelisoa:

1 avocado e kholo;
2 likomkomere tse ncha;
Liiee tse 2 tse putsoa;
1 pepere e kholo ea tšepe;
Litamati tse 2;
150 g feta chisi;
100 g, mehloaare e pentiloeng;
halofo ea sirilamunu;
lettuce, letsoai, pepere.

Litokisetso

Makhasi a lettuoa a tabolang ka matsoho.
Ebola likomkomere le li-avocado letlalong, ebe u li tšela ebe u tšela lero la lemone.
Khaola pepere le langa le le lej ka likotoana tse kholo. Mehloaare e ka khaoloa ka halofo.
Kopanya le kopanya metsoako eohle.
Kopanya oli, lero la lemone, letsoai le pepere ka sekotlolo se senyenyane.
Beha salate poleiting, u khabise ka likhae tse seng kae tsa feta chisi holimo ebe u li tšela ka moaparo.

Mokhoa oa ho etsa li-sandwich tsa avocado

Li-sandwich ke seneke sa bohlokoahali ho motho ofe kapa ofe. Li lula li etsoa kapele 'me li loketse ho tsamaea le tsona tseleng. Li-sandwich tse tloaelehileng ka ho fetisisa le chisi li monate haholo, kahoo a re etse li-snacks tsa bophelo bo botle le tsa pele.

Li-sandwich tse nang le litlhapi tse khubelu le avocado

Palo - li-servings tse 2;
Nako ea ho pheha - metsotso e 15.

Lisebelisoa:

Li-buns tse 4 tsa lijo-thollo kapa li-buckwheat
1 avocado e kholo
200 g saalmon e tsubang;
sehlopha sa arugula (se ka nkeloa sebaka ke parsley kapa spinach);
1 tbsp. pere;
2 tbsp. mayonnaise;
2 tbsp. lero la lemone.

Litokisetso

Kopanya mayonnaise le horseradish.
Khaola li-buns ka halofo ebe u li hlatsoa ka lesela le lesesaane la liaparo tse lokiselitsoeng.
Khaola litlhapi le avocado ka lihlopha, u apare bohobe, u tšele marotholi a seng makae a lero la lemone ebe u beha litlama tse khethiloeng ka holimo.
Koahela sandwich ka halofo e 'ngoe ea bun.

Ho lokisetsa video

Li-sandwich tse chesang tsa chisi

Palo - li-servings tse 2;
Nako ea ho pheha - metsotso e 10.

Lisebelisoa:

Dilae tse 4 tsa bohobe;
Lihlahisoa tse 4 tsa chisi ea mozzarella;
1 avocado;
letsoai le lero la lemone.

Litokisetso

Ebola litholoana ebe u li khaola ka likotoana, u apare bohobe, fafatsa ka lero la lemone le letsoai. Koahela ka mozzarella ebe o kenya ka ontong metsotso e 5 ho qhibilihisa chisi.

Toast ea avocado

Palo - li-servings tse 2;
Nako ea ho pheha - metsotso e 15.

Lisebelisoa:

1 avocado;
bohobe ba toast;
20 ml lero la lemone;
50 ml oli ea mohloaare;
Li-clove tse 3 tsa konofolo;
pepere ea letsoai.

Litokisetso

Khaola bohobe ka lilae tse 6-8 'me u omelle ka har'a li-toaster. Ebe u hlatsoa ka oli ea mohloaare ka borashe ea pastry ebe u tšela konofolo. Tlosa letlalo ho avocado, u sila ka blender ka litapole tse khotliloeng. Kenya lero la lemone, oli e setseng le konofolo e sithabetseng. Beha boima bo lokisitsoeng holim'a toast mme u khabise ka litlama.

Lijo tsa Lijo tsa Avocado

Le ha tholoana ea tropike e nkuoa e le lik'hilojule tse ngata, e monngoa ka potlako ke 'mele,' me e na le liminerale tse ngata tse nang le thuso le livithamini: E, A, B, folic acid, potasiamo, calcium, phosphorus, magnesium le tse ling. Ka lebaka lena, litsebi tse ngata tsa phepo e nepahetseng li khothaletsa ho sebelisa li-avocado litokisetsong tse nepahetseng tsa lijo.

Salate e bonolo ka ho fetisisa "Lijo"

Palo - li-servings tse 2;
Nako ea ho pheha - metsotso e 5.

Lisebelisoa:

1 avocado e nyane;
Likomkomere tse 1 tse mahareng
Mahe a likhoho a phehiloeng a 3;
K'habeche ea China;
30 ml ea oli ea limela;
10 ml lero la lemone.

Litokisetso

Ebola likomkomere le avocado ebe u khaola likotoana tse kholo. Tlosa likhetla mahe 'me u li arole ka likotoana tse nyane. Khaola k'habeche. Kopanya tsohle, nako le oli le lero la lemone.

Sopho e batang e nang le avocado le litlama

Palo - karolo e le 'ngoe;
Nako ea ho pheha - metsotso e 10.

Lisebelisoa:

1 avocado e mahareng
Likomkomere tse 1 tse nyane;
1 teaspoon lero la lemone le yogurt e se nang mafura a mangata;
sehlopha sa meroho.

Litokisetso

Tlosa lekhapetleng ho tsoa likomkomere le avocado, 'me u tšele makhasi a blender. Kenya litlama, lero la lemone le yogurt. Ebe o otla ntho e ngoe le e ngoe hantle hape. Sopho e lokile.

Recipe ea video

Salate ea vithamine

Palo - li-servings tse 4;
Nako ea ho pheha - metsotso e 15.

Lisebelisoa:

apole e le 'ngoe le avocado e le' ngoe;
2 kiwi;
1 eiee e nyane e tsoekere e tšoeu;
30 ml oli ea mohloaare;
Li-sprigs tse 2 tsa cilantro kapa parsley;
letsoai leoatleng ho latsoa.

Litokisetso

Ntlha ea pele, khaola eiee ebe u khaola lihlopha tsa kiwi. Kopanya tsohle ho hlatsoa onion.
Ebola apole le avocado, u li khaole likotoana tse kholo.
Fafatsa salate ka cilantro (parsley), eketsa oli le letsoai.
Hlohlelletsa 'me u tsamaee metsotso e 3-5.

Malebela a bohlokoa le tlhaiso-leseling e khahlisang

Haeba u khetha avocado e nepahetseng, litholoana li tla u makatsa ka tatso e bobebe haholo. Ho tseba hore na e butsoitse hakae, o hloka ho sebelisa melao e 'maloa.

Ela hloko 'mala oa letlalo. E lokela ho ba lefifi, hoo e ka bang e ntšo.
Tobetsa habobebe letlalong la lesea ka monoana. Haeba e tiile, litholoana ha li na kholo. Ha lesoba le tebile haholo, ho fapana le moo, le se le butsoitse haholo mme mohlomong le bolile. Ha notch e boreleli kapele, ke tholoana e butsoitseng e latsoang haholo.
U ka sisinya litholoana hanyane ka ho li beha tsebeng ea hau. Haeba u utloa mokoti o tetemang bohareng, avocado e se e loketse ho jeoa.
Leka ho hula kutu. 'Mala oa sebaka se ka tlas'a sona o lokela ho ba o motala, o se ke oa ba mosehla kapa o sootho.

Haeba o sa fumane tholoana e butsoitseng, nka e tala. Bakeng sa ho butsoa ka potlako, e phuthele ka pampiri ebe ue siea mochesong oa kamore. E ka kenngoa ka mokotleng o nang le liapole le libanana. Se ke oa e boloka ka sehatsetsing.

Haeba u khaola litholoana ebe u siea halofo ea tsona, u li fafatse ka kalaka kapa lero la lemone, u li phuthe ka filimi ea lijo ebe u e beha ka phapusing ea sehatsetsi bakeng sa ho boloka litholoana. Le ha ho le joalo, shelefo e phahameng ke letsatsi.

Tropical avocado ke seretse se chesang se nang le thepa e nang le thuso, livithamini, liminerale. Ka eona, o ka pheha lijana tse fapaneng tse fapaneng: tse bonolo ebile li rarahane, bakeng sa matsatsi a phomolo le letsatsi le leng le le leng. Leha e na le lik'halori tse ngata, e nkoa e le lijo ka nepo, hobane e na le li-acid tse ngata tse thusang ho monya mmele ka potlako.

Ho sebelisoa ha sehlahisoa se sa tloaelehang khafetsa ho fokotsa kotsi ea lefu la pelo, ho theola k'holeseterole, ho ntlafatsa boemo ba letlalo mme ho na le phello e khahlano le ho ruruha.

Lijana tse phehiloeng ka litholoana tsa tropike li fapane haholo hoo li ka nkang sebaka sa Olivier se tenang nako e telele, herring tlasa seaparo sa boea, Greek ea khale le tse ling. Ka eona o tla tseba ho etsa tafole hore e khahlise, e be tastier hape e be e makatsang.

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