Guacamole - uru na otu esi eme ya

Ndinaya

• 1. Ube oyibo
• 2. Tomato
• 3. Yabasị
• 4. Ikpoko
• 5. Mmiri lemon
• 6. Ose
• Ntụziaka Guacamole
• Otu esi eri

Guacamole bụ nri Mexico a ma ama sitere na ube oyibo, yabasị, tomato, lemon, ose na cilantro, nke na-eweta abamuru ahụike metụtara ihe ọ bụla mejupụtara. Ihe kachasị pụta na efere a bụ ụba nke abụba na-anabata abụba na ike ya na-egbochi antioxidant, njirimara nke akwụkwọ nri na ihe ọ lemonụ lemonụ lemon nyere.

Yabụ, dịka 5 isi ya si dị, uru guacamole bụ:

1. Ube oyibo

Ube oyibo bara ọgaranya na abụba dị mma nke na-eme ka cholesterol dịkwuo mma, na-enyekwu gị satiety ma na-enye aka na ntụgharị nke eriri afọ. na mgbakwunye, o jupụtakwara na omega-3, nri dị mkpa maka ịrụ ọrụ nke ọma nke ụbụrụ na igbochi ọrịa dịka ncheta nchekwa, Alzheimer na nsogbu obi. Hụ uru nile nke ube oyibo.

2. Tomato

Na mgbakwunye na ube oyibo, tomato bụkwa ihe dị ike antioxidant n'ihi na ha dị ukwuu lycopene, ihe antioxidant molekul hụrụ na-acha uhie uhie akwụkwọ nri. N'ihi lycopene, tomato na-egbochi nsogbu obi, ịka nká, na-echebe ma na-ahụ ụzọ ma na-egbochi kansa, na-enwekarị njikọ metụtara igbochi ọrịa cancer prostate.

3. Yabasị

Eyịm nwere uru ahụike dịka ibelata kọlestrọl ọjọọ, na-enyere aka ịchịkwa nrụgide nke ndị nwere ọbara mgbali elu, iwusi sistemu ọgụ ike na igbochi ịka nká.

4. Ikpoko

Coriander bụ ihe eji eme ihe n'ọtụtụ ebe na isi nri ma na-eweta abamuru dị ka imeziwanye nri, na-eme ka ahụ ghara ịdị mmadụ n'ahụ, na-alụso ọrịa nsia ọgụ na ịchịkwa nrụgide. Hụ otu esi adị mfe ịkụ coriander n'ụlọ ka ahịhịa ya na-adị ọhụrụ na kichin.

5. Mmiri lemon

Lemọn ihe ọ juiceụ juiceụ jupụtara na vitamin C, antioxidant dị ike nke na-enyere aka iwusi usoro ahụ ike ọgụ ma gbochie ọrịa dịka flu, nkụchi obi na kansa. A na-ejikwa ya iji melite mgbaze na iji kpalite nsacha nke eriri afọ, na-enyere aka na ọnwụ. Mụta otu esi eji lemon tufuo ibu.

6. Ose

Ose na-eme ihe dị ka antioxidant na mgbochi mkpali, na-enye aka iji meziwanye mgbaze, na-anabata mgbasa ọbara na ịbawanye libido, ịbụ aphrodisiac. Na mgbakwunye, ọ na - agbatịkwa metabolism, na - enyere aka n’ibu ọnwụ.

Ntụziaka Guacamole

Ntụziaka a bụ ntọala mbụ ejiri mee guacamole, ịnwere ike ịgbakwunye ihe ndị ọzọ, dị ka mmanụ oliv, galik galik na nnu.

Efrata:

• 1 ube oyibo
• 3 tablespoons chopped red yabasị
• 1 obere tomato
• 4 tablespoons lemon ihe ọ juiceụ juiceụ
• chopped coriander nụrụ ụtọ
• ose oji ma obu chilli ka o detuo

Nkwadebe mode:
Wepu niile pulp si ube oyibo na, na a ndụdụ, na-afụ ụfụ mkpụrụ osisi ruo mgbe ọ na-pasty, ma ka na a obere obere iberibe. Tinye Tinye ihe ndi ozo na oge icho, tinye nnu, ose, coriander na ahihia ndi ozo ichoro. Gwakọta ihe niile ma jee ozi.

Otu esi eri

Enwere ike iwesa Guacamole dika mgbakwunye na salads, anụ, ọkụkọ, tapioca ndo, ihendori iji soro hamburgers ma ọ bụ jiri ibe nduku, dịka ọmụmaatụ.

Ekwesiri ịchekwa ya n'ime ngwa nju oyi ma kpochaa ya n'ime awa 24.