Umlobi: Robert Simon
Usuku Lokudalwa: 23 Ujuni 2021
Ukuvuselela Usuku: 16 Unovemba 2024
Anonim
Только стакан этого сока ... Обратное забивание артерий и снижение высокого кровяного давления
Ividiyo: Только стакан этого сока ... Обратное забивание артерий и снижение высокого кровяного давления

-Delile

Ukwatapheya ungangezwa kuzindlela eziningi zokupheka ukuze unike ukudla kwakho umfutho wokudla okunempilo.

I-ounce elilodwa (28 amagremu) linikeza inani elihle lamafutha enempilo, i-fiber, namaprotheni.

Ukotapeya ungasiza futhi impilo yenhliziyo, ukulawula isisindo, nokuguga okunempilo (,).

Nazi izindlela ezingama-23 zokuthakazelisa zokwengeza ukwatapheya ekudleni kwakho.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1. Okunongwe

Indlela elula yokujabulela ukwatapheya ukuwafafaza ngengcosana kasawoti nopelepele.

Ungazama nezinye iziphuzo ezifana ne-paprika, upelepele we-cayenne, uviniga webhalsamu, noma ujusi kalamula.

Indlela esheshayo yokuthambisa ukwatapheya ukuyisika ibe yizicucu bese uyigcobisa ngamafutha omnqumo amancane, uviniga webhalsamu, upelepele nosawoti.


2. Stuffed

Uma ufuna ukudla kwasekuseni okunomsoco, zama ukufaka ukwatapheya esidlweni sakho sasekuseni.

Enye indlela yokwenza lokhu ukugcwalisa uhhafu wekotapeya ngeqanda elilodwa bese ubhake u-15-20 ngo-425 ℉ (220 ℃) ​​kuze kube yilapho iqanda elimhlophe selimile ngokuphelele.

Ungafaka futhi ukwatapheya nge-crumbled, bacon ephekiwe bese uyifaka ngamakhambi amasha nezinongo ezifana neparsley, pepper cayenne, usawoti kanye nopelepele ojwayelekile.

Ngaphezu kwalokho, ungashintsha amaqanda ufake ezinye izithako, njenge-tuna, inkukhu, imifino nezithelo.

Ukusesha okulula oku-inthanethi kuzokunikeza izindlela zokupheka ze-avocado ezinhlobonhlobo ongakhetha kuzo.

3. Emacandeni aqotshiwe

Uma ufuna ukunikeza isidlo esijwayelekile sasekuseni i-twist, faka amanye ukwatapheya emaqanda akho aqhekekile.

Mane nje ungeze ukwatapheya oqoshiwe emaqandeni akho ngenkathi epheka epanini. Qiniseka ukuthi ukwenza lokhu lapho amaqanda esephekwe maphakathi ukuze ugweme ukushisa ukwatapheya bese uqhubeka nokuwapheka kuze kube yilapho i-avocado ifudumele.

Uma ukhetha i-avocado epholile, yengeze ngemuva kokuthi amaqanda esevuthiwe futhi esesitofini.


Qedela isidlo ngokusiqhwanda ngoshizi othile osikiwe bese usifaka ngosawoti nopelepele ukunambitha.

4. On toast

Kungenzeka ukufaka okunye ukusakazeka okuvamile njengebhotela nemargarini ngama-avocado.

Ukusebenzisa i-avocado ehlanjululwe njengokusakazeka kuthosi nakumasemishi kubuye kufake amavithamini namaminerali xaxa ekudleni kwakho.

5. Ku-guacamole

IGuacamole ingaba phakathi kwezitsha ezidume kakhulu zaseMexico.

Ungayenza usebenzisa ukwatapheya kuphela, amakhambi kanye nesinongo, noma ungakuhlanganisa nezinye izithako ezinkulu ezifana nommbila, uphayinaphu, i-broccoli ne-quinoa.

6. Esikhundleni se-mayo

Ukwatapheya ungangena esikhundleni esifanelekile ezitsheni ezisebenzisa imayonnaise njengesithako se-binder.

Isibonelo, ungasebenzisa ukwatapheya ukwenza i-tuna, inkukhu, noma amasaladi amaqanda.

7. Kumasaladi

Ucwaningo lukhombisa ukuthi amakhalori angeziwe avela kumafutha ne-fiber kuma-avocado angakusiza ukuthi uhlale ugcwele isikhathi eside, okunganciphisa ukudla kwekhalori ekudleni okulandelayo ().

Njengoba amasaladi angakhanya kuma-calories, ukwengeza ukwatapheya kungabenza babe isidlo sokugcwalisa ngokwengeziwe.


8. Kumasobho

Enye indlela enhle kakhulu yokujabulela ukwatapheya kungusobho.

Ukwatapheya ungasetshenziswa njengesithako esiyinhloko sokwenza isobho le-avocado, noma ungangeza iziqephu zalesi sithelo esiluhlaza kwamanye amasobho.

Ungathola izindlela zokupheka zesobho eziningi ezinomsoco ezifaka ukwatapheya ku-inthanethi. Lezi masobho zivame ukujatshulelwa zibanda noma zishisa.

9. Esikhundleni sokhilimu omuncu

Ukwatapheya ungalunga izitsha ezivame ukwenziwa ngokhilimu omuncu.

Isibonelo, ungenza amazambane abhakwe afakwe ama-avocado acubuziwe noshizi osikiwe.

Enye indlela yokwenza ukufaka ukhilimu omuncu ongenalo ubisi ngokuxuba:

  • 2 ukwatapheya
  • ujusi wama-2 lime
  • 2 wezipuni (30 ml) wamanzi
  • 2 wezipuni (30 ml) womnqumo noma u-avocado oyela
  • ingcosana kasawoti
  • ingcosana yepelepele

10. Emisongweni ye-sushi

ISushi iyisisekelo sokudla kwaseJapan. Ngokuvamile kwenziwa kusetshenziswa irayisi, izimila zasolwandle, nezinhlanzi noma izimbaza.

Kodwa-ke, ukwatapheya kusetshenziswa kabanzi nasemiqulwini ye-sushi. Zine-mouthfeel enokhilimu futhi zingasetshenziswa ukugcwalisa noma ngaphezulu imiqulu ye-sushi.

11.Ibiwe

Ama-avocado nawo angagcotshwa, awenze abe yisitsha esikhulu eseceleni, ikakhulukazi inyama ebosiwe.

Mane usike ukwatapheya phakathi bese ususa imbewu. Fafaza amahafu ngejusi likalamula bese uwagcoba ngamafutha omnqumo. Beka uhlangothi olusikiwe phansi ku-grill bese upheka imizuzu engu-2-3.

Ekugcineni, nike usawoti kanye nopelepele noma yisiphi esinye isinongo osithandayo.

12. Eziqoshiwe

Ukhukhamba we-avocado umnandi futhi ungasetshenziswa kunoma isiphi isidlo lapho ubungasebenzisa khona ukwatapheya, njengamasaladi namasamishi.

Ukuzenza, beka inkomishi e-1 (240 ml) kaviniga omhlophe, inkomishi engu-1 (240 ml) yamanzi, no-1 isipuni sikasawoti epanini bese uletha ingxube emathunjini.

Ngemuva kwalokho, thela ukuxubana embizeni bese ufaka ama-avocado amathathu aqoshiwe, angavuthiwe. Ekugcineni, zimboze ngesivalo bese uzivumela ukuba zihambe izinsuku ezimbalwa ngaphambi kokudla.

Isixazululo se-pickling singanambitheka ngezithako ezahlukahlukene njengegalikhi, amakhambi amasha, imbewu yesinaphi, ama-peppercorns, noma ama-chilies.

13. Njengamafriji

Amafreyimu e-avocado angenza isidlo esiseceleni esithandekayo, i-appetizer, noma ukufaka ama-fries amazambane ajwayelekile.

Kungaba okuthosiwe okujulile noma, okungcono okwamanje, kubhakelwe inguqulo enempilo.

Ungawajabulela ama-avocado wakho athosiwe nososo abahlukahlukene bokufaka, njenge-ketchup, lwesinaphi, i-aioli, noma i-ranch.

14. Njenge-topping

Ukwatapheya uyisengezo esihle kuzindlela eziningi zokupheka. Isibonelo, izingcezu ze-avocado zilungele ama-sandwich aphezulu, ama-burger, kanye ne-pizza.

Futhi kuhle ukufafaza izitsha ezijwayelekile zaseMexico njengama-tacos nama-noso.

15. Kuma-smoothies

I-Smoothies ingaba isidlo esiphelele noma indawo yokudla okulula.

Ungahlanganisa ukwatapheya nemifino eluhlaza, enamaqabunga njenge-kale nezithelo ezinjengebhanana, uphayinaphu noma amajikijolo. Futhi, ngesiphuzo esigcwele amaprotheni, zama ukufaka iprotheni powder, iyogathi yamaGrikhi, noma ubisi.

Ukuze uthole i-smoothie esheshayo, hlanganisa okulandelayo:

  • 1 ukwatapheya ovuthiwe, uhhafu futhi ugadlile
  • 1/2 ubhanana
  • 1 inkomishi (240 ml) yobisi
  • 1/2 indebe (125 amagremu) we-vanilla yoghurt yogurt
  • 1/2 indebe (15 amagremu) wesipinashi
  • ice ukunambitha

Izinketho azipheli uma kukhulunywa ngama-smoothies, futhi ungathola izindlela zokupheka ezingenakubalwa online noma ezincwadini ezikhethekile.

16. Njengo-ayisikhilimu

U-ayisikhilimu we-avocado angaba inketho enempilo futhi enomsoco kune-ayisikhilimu ejwayelekile.

Kungenziwa ngokuhlanganisa ukwatapheya, ijusi likalamula, ubisi, ukhilimu noshukela.

Ngenketho elula, ungafaka ubisi nokhilimu esikhundleni se-almond noma ubisi lukakhukhunathi noshukela uju.

Futhi, ama-pop pop ice ayindlela emnandi neqabulayo yokukugcina upholile ezinsukwini ezishisayo.

17. Ekugqokeni isaladi

Ukugqoka okunokhilimu okunesitolo kungangeza ithani likashukela kanye namafutha emifino angenampilo esaladini lakho. Ukwenza ukugqoka kwakho kuhlale kunconywa ukugcina isaladi lakho linomsoco futhi linama-calories aphansi.

Ukugqoka isaladi okwenziwe nge-avocado akugcini nje ngokuba nokuvumelana okubushelelezi, kubuye kube okumnandi futhi kugcwele izakhamzimba.

Mane uhlanganise izithako ezilandelayo bese wengeza amanzi amaningi njengoba kudingeka ukuze ulungise ukuvumelana:

  • 1/2 ukwatapheya
  • 1/2 indebe (120 ml) yamanzi
  • Indebe ye-3/4 (amagremu ayi-12) we-cilantro oqoshiwe
  • ijusi le-1 lime
  • 1 i-clove kagalikhi
  • 1/4 indebe (60 amagremu) ye-yogurt yamaGrikhi
  • 1/2 isipuni sikasawoti
  • 1/4 isipuni sepelepele omnyama womhlabathi

18. Kuma-dessert

Ukwatapheya ungasetshenziswa njengendawo ye-vegan yokunciphisa, ibhotela, amaqanda, namafutha ekubhakeni.

Lokhu kufakwa esikhundleni kunganciphisa okuqukethwe ikhalori ekudleni. Isibonelo, izipuni ezi-2 (amagremu angama-30) we-avocado zinama-khalori angama-48 kuphela, uma kuqhathaniswa nama-calories angama-200 wokunikezwa okufanayo kwebhotela (,).

Futhi, ukushintshanisa ukwatapheya kulula, njengoba inkomishi eyi-1 (230 amagremu) kawoyela noma ibhotela ilingana inkomishi eyi-1 (230 amagremu) ye-avocado ecubuziwe. Ngokwengeziwe, iqanda eli-1 lilingana nezipuni eziyi-2-4 (30-60 amagremu) we-avocado ecubuziwe.

Ukwatapheya uvame ukusetshenziselwa ukwenza amakhekhe kashokoledi, ama-brownies, i-mousse, ne-pudding, njengoba umbala wawo oluhlaza uzofihlwa kumbala kashokoledi omnyama.

19. Esinkwa

Ukwatapheya uyisithako esihle sokwenza isinkwa.

Yishintshe ngokwenza iresiphi yakho oyithandayo yesinkwa sikabhanana nge-avocado esikhundleni sobhanana.

Ngenye indlela, gcina ubhanana, engeza i-cocoa powder, bese ufaka ibhotela noma u-oyela esikhundleni se-avocado ngesinkwa se-chocolate-avocado-banana.

20. Kumhumushi

I-Hummus isidlo esidla ngokudla okunomsoco esivame ukwenziwa ngama-chickpeas, uwoyela we-olive, ne-tahini.

Ichickpeas iwumthombo omuhle kakhulu wamaprotheni kanye nefayibha, kanti i-tahini namafutha omnqumo kunikela ngamafutha e-monounsaturated nama-polyunsaturated (,).

Ukungeza ukwatapheya kule ngxube kungakhuphula ifayibha nokuqukethwe okunamafutha okunempilo esitsheni. Ngaphezu kwalokho, ukwatapheya unengxenye ekuhlanzeni i-hummus.

21. Kumasoso we-pasta

Ukwatapheya ungasetshenziselwa ukwenza isoso le-avocado elimnandi futhi eli-creamy lezitsha ze-pasta.

Imifino ehambisana kahle nale sauce ifaka utamatisi nommbila.

Ngaphezu kwalokho, ungangeza i-spin kuma-mac noshizi wakho ngokufaka ukwatapheya kuresiphi.

22. Kuma-pancake

Ama-pancake aphezulu kuma-carbs, kepha ukufaka i-avocado kunganikeza izakhamzimba ezengeziwe, amavithamini, namaminerali.

Lawa ma-pancake nawo anombala oluhlaza okhangayo futhi o-creamy, ukungaguquguquki okuqinile.

Ngokwengeziwe, ungangeza izithelo ezifana nama-blueberries ukwandisa okuqukethwe kwezakhi zama-pancake.

23. Eziphuzweni

Ukwatapheya ungasetshenziselwa ukwenza ama-cocktails amahle njenge-margaritas, i-daiquiris, noma i-martinis.

Noma zonke zenziwe ngokuhlukile, zinokufana okufana nokakhilimu.

Izinguqulo ezingezona ezotshwala zalezi ziphuzo zingenziwa ngokumane ushiye utshwala.

Okubalulekile

Ukudla ukwatapheya kukhonjiswe ukuthi kuzuzisa impilo yakho ngezindlela ezahlukahlukene.

Kulula ngokumangazayo ukukufaka kuzindlela zokupheka, okunikela kukho kokubili ukuthungwa kanye nokuqukethwe kwezakhi zokudla okuningi.

Ungayisika kanjani ukwatapheya

-Kwaseviet

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