Nā ʻāpana kaulana no ka hana ʻana i ka avocado

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ʻO ka Avocado kekahi o nā huaʻai tropika kaulana a hoʻopau ʻia, i hoʻouka ʻia me ka nui o nā wikamina a me nā minelala. Hoʻomaka ka moʻolelo o kona helehelena i hoʻokahi tausani mau makahiki ma mua o ko mākou au, a ʻo ʻAmelika Hema kahi hānau o ka mea kanu. I kēia lā ua ulu ia i nā ʻāina he nui me nā aniika tropical a me subtropical. Akā, me kēia, ma Rūsia, hele mai nei ka makemake o kēia hua i kēia manawa wale nō.

ʻO ka Avocado kahi hua like pear, ʻōmaʻomaʻo ʻeleʻele a ʻaneʻane ʻeleʻele i ke kala, me ka ʻomaʻomaʻo ʻōmaʻomaʻo ʻōmaʻomaʻo a me kahi pōhaku nui ma waenakonu. ʻO ka ʻono o nā hua he lahilahi a ʻaʻole i haʻi nui ʻia, me kekahi mau huaʻawaʻawa a me nā tart, e hoʻomanaʻo ana i kahi hua nut. ʻAʻole hiki ke hoʻohālikelike ʻia me kekahi mea kikoʻī. ʻIke vaguely ia e like me ka peʻa maka ʻole a i kahi ʻumeke paha. Mahalo i kēia, hiki ke hoʻohana ʻia i nā kīʻaha like ʻole: soups, pie, salads, sandwiches, sauces a me kekahi mau mea ʻono.

ʻO ka waiwai o ka hoʻohana ʻana i kahi hua exotic i ka kuke ʻana

ʻOi aku ka kiʻekiʻe o ka huaʻai i nā kalori a he waiwai nui ka ikehu. No laila 100 mau hua o ka hua pala i loaʻa:

Momona - 15-30 g;
ʻO Carbohidates - ma kahi o 5 g;
Nā Proteins - 2-2.5 g;
ʻO ka ʻike Caloric - 167 kcal;
Puluniu - 3.65-6.7 g;

I loko nō naʻe o ka ʻike nui o ka calorie, maʻalahi ka digestible, no laila hiki ke noʻonoʻo pono ʻia he huahana papaʻai.

ʻO ka ʻiʻo o kahi avocado kahi ʻano buttery māmā, mahalo i hiki ke hoʻohana ʻia i kona ʻano kūlohelohe no nā salakeke ono, kuʻi ʻia i loko o kahi paʻi, puree a i ʻole ka mea kāwili.

ʻO kekahi o nā mea nui maikaʻi o ka hua tropika hiki ke loaʻa ma nā aneane o nā supermarket a me ke kumu kūʻai kumukūʻai.

Nā salakeke avocado maʻalahi a ʻono hoʻi

ʻO ka pinepine, hoʻohana mau ʻia nā avocados i nā salakeke. Nui lākou, no kēlā me kēia ʻono a me ka budget. Hāʻawi wau i ke kumukūʻai, wikiwiki a ʻono hoʻi. I ka manawa like, kūpono lākou ʻelua no ka wā hoʻomaha a no ka ʻaina awakea maʻamau.

ʻO ka umauma moa a me ka salakeke avocado

avocado 1 pc
ʻakaʻakai 1 pc
kāloti 1 pc
puhi moa puhi 300 g
ʻāpala ʻono a ʻono hoʻi 1 pc
nā hua palaoa 70 g
lettuce 50 g
No ka refueling:
ʻakaʻakai 1 pc
mayonnaise 4 tbsp. l.
yogurt unsweetened 4 tbsp. l.
wai lemi 1 tbsp. l.
kālika 2 niho.
1 pūlehu parsley
ka paʻakai, ka pepa e ʻono

Kalepona: 166 kcal

Proteins: 12.4 g

Momona: 11,5 g

Nā Kāpelu: 4.6 g

Peel i ka ʻaka, ʻāpala a me ka avocado, ʻokiʻoki iā lākou i mau ʻāpana, a ʻokiʻoki i ka ʻonika i mau apo hapalua. Grate i nā kāloti ma kahi grater maikaʻi.
Peel i ka umauma moa a mahele i nā ʻāpana lahilahi.
No ka meaʻai kāwili, e kāwili i ka mayonnaise me ka yogurt, e hoʻomoʻi i ka ʻakaʻoki ʻokiʻoki, ke kālika a me ka pāhiri.
E kāpīpī i ka meaʻai me ka wai lemon a hoʻowali.

ʻO ka mea mua, kau i nā lau lettuce ma kahi pā, a laila nā mea āpau i kahi pāheʻe, ninini ma luna o ke kapa komo a kāpīpī me nā walnuts i ʻokiʻoki ʻia.

ʻO ka Avocado a me ka salakeke tuna

Mea - 2 lawelawe;
Ka manawa kuke - 10 mau minuke.

Nā huahana e pono ai:

1 ʻĀlika pala
150 g o ka tuna kēnā;
1 kukama hou nui;
1 tbsp l. ʻaila ʻoliva;
1 tbsp wai lemi;
ka pepa a me ka paʻakai e ʻono.

Pehea e kuke ai:

E ʻokiʻoki i ka avocado i ka hapalua, e lawe pono i ka pulp i ʻole e hōʻino i ka ʻili. A laila wili a pīpī i ka wai lemon.
Makemake ʻia e ʻili i ka kukama, a laila ʻokiʻoki i nā ʻāpana.
E hoʻolei i ke tuna ma kahi kānana e hoʻopau i ka wai keu. Hoʻohui i nā meaʻai āpau, ka wā me ka aila ʻoliva a me nā mea ʻala e ʻono.
E hoʻoulu a kau i nā ʻili i koe o ka hua.

ʻO ka salakeke Helene me nā memo tropical

Mea - 4 lawelawe;
Ka manawa kuke - 15 mau minuke.

Nā Pono:

1 avokado nui;
2 kukama hou;
2 ʻaka aniani;
1 pepa bele nui;
2 ʻōmato;
150 g ka palaoa feta;
100 g ʻoliva pitted;
hapalua lemon;
lettuce, paʻakai, pepa.

Hoʻomākaukau:

E haʻalele i ka lau lettuce me kou mau lima.
ʻO nā kukama Peel a me nā avocados mai ka ʻili, a laila ʻokiʻoki a ninini i kahi wai lemon.
Eʻokiʻoki i ka pepa a me ka kōmato i loko o nā pahu nui. Hiki keʻokiʻoki i nā ʻoliva i ka hapalua.
Hoʻohui a kāwili i nā mea hoʻohui āpau.
Hoʻohui i ka aila, wai lemon, ka paʻakai a me ka pepa i loko o kahi pola liʻiliʻi.
E kau i ka salakeke ma kahi pā, e hoʻonani ʻia me nā ʻāpana o ka tī feta ma luna a ninini ma luna o ka lole.

Pehea e hana ai i nā kāwīwī avocado

ʻO nā Sandwiches kahi meaʻai māmā nui no kēlā me kēia kanaka. Hana pinepine ʻia lākou a maʻalahi hoʻi e lawe pū me ʻoe ma ke ala. ʻO ka sausage a me nā sanwika kuīni maʻamau ka luhi, no laila e hana mākou i nā mea ʻai māmā a me nā mea ʻai avocado maoli.

Pākuʻi makewa me ka iʻa ʻulaʻula a me ka avokado

Mea - 2 lawelawe;
Ka manawa kuke - 15 mau minuke.

Nā Pono:

4 mau hua palaoa a i ʻole nā pala pala pala pala
1 ʻāpala nui
200 g salemona puhi;
kahi pūpū o arugula (hiki ke pani ʻia me ka pāhiri a i ka milo);
1 tbsp horseradish;
2 kele. mayonnaise;
2 kele. wai lemi.

Hoʻomākaukau:

E kāwili i ka mayonnaise me ka horseradish.
Eʻokiʻoki i nā pōpō i ka hapalua a palaki me kahi lahilahi o ka lole i hoʻomākaukau.
E ʻokiʻoki i ka iʻa a me ka avocado i loko o nā ʻāpana, kau i ka berena, kāwili ʻia me kekahi mau kulu wai lemi a kau i nā mea kanu ʻokiʻoki ʻia ma luna.
E uhi i ka sanwī me ka hapalua o ka popo.

Hoʻomākaukau wikiō

ʻAnewai tī wela

Ka nui - 2 lawelawe;
Ka manawa kuke - 10 mau minuke.

Nā Pono:

4 mau paʻi palaoa;
4 mau paʻi o ka mozzarella tī;
1 avokado;
kekahi wai paʻakai a me ka wai lemona.

Hoʻomākaukau:

Peel aʻokiʻoki i nā hua i nā ʻāpana, kau i ka palaoa, kāpīpī ʻia me ka wai lemon a me ka paʻakai. Uhi me ka mozzarella a hoʻokomo i ka umu no 5 mau minuke e hoʻoheheʻe i ka tī.

Pāʻalā ʻāpiki

Mea - 2 lawelawe;
Ka manawa kuke - 15 mau minuke.

Nā Pono:

1 avokado;
palaoa kālua;
Wai ml lemon 20;
50 ml aila ʻoliva;
3 cloves o kālika;
ka paʻakai paʻakai.

Hoʻomākaukau:

Eʻokiʻoki i ka palaoa i nā paʻi 6-8 a hoʻomaloʻo i ka toaster. A laila palaki me ka ʻaila ʻoliva me kahi palaki paʻi a hamo me ka kālika. Wehe i ka ʻili mai ka avocado, wili me kahi kāwili i kaʻuala i kāwili ʻia. E hoʻomoʻi i ka wai lemona, ka aila koe a me ka kālika paila. E kau i ka nui i hoʻomākaukau ʻia ma ka toast a kāhiko ʻia me nā mea kanu.

ʻAi ʻAi ʻAi Avocado

ʻOiai manaʻo ʻia ka hua pālākiō he kiʻekiʻena i nā calories, lawe koke ʻia ia e ke kino, a loaʻa ka nui o nā minelala a me nā huaora pono: E, A, B, folic acid, potassium, calcium, phosphorus, magnesium a me nā mea ʻē aʻe. Ma muli o kēia, nui nā meaʻai e koi i ka hoʻohana ʻana i nā avocados i nā hoʻomākaukau meaʻai olakino.

ʻO ka salakeke maʻalahi loa "Diet"

Mea - 2 lawelawe;
Ka manawa kuke - 5 mau minuke.

Nā Pono:

1 avocado liʻiliʻi;
1 kukama waena
3 mau hua moa i hoʻolapalapa ʻia;
⅓ Kāpena Pākē;
30 ml o ka aila mea kanu;
Wai ml lemon 10 ml.

Hoʻomākaukau:

Peel i ka kukama a me ka avocado a ʻokiʻoki i mau pahu nui. Wehe i nā pūpū mai nā hua manu a mahele i nā ʻāpana liʻiliʻi. ʻOkiʻoki i ke kāpeti. Hoʻohui i nā mea āpau, kau me ka aila a me ka wai lemon.

ʻO ke sup anu me ka avocado a me nā mea kanu

Mea - 1 hapa;
Ka manawa kuke - 10 mau minuke.

Nā Pono:

1 avocado waena
1 kukama liʻiliʻi;
1 tsp wai lemon a me ka yogurt momona momona;
he pūpū greens.

Hoʻomākaukau:

Wehe i ka peel mai ka kukama a me ka avocado, a ʻokiʻoki i ka pala i loko o ka blender. E hoʻohui i nā mea kanu, ka wai lemon a me ka yogurt. A laila kuʻi hou i nā mea āpau. Mākaukau ka hupa.

Hoʻomaʻa wikiō

Saladi huaola

Mea - 4 lawelawe;
Ka manawa kuke - 15 mau minuke.

Nā Pono:

hoʻokahi ʻāpala a hoʻokahi ʻāpiki;
2 kiwi;
1 onioni keʻokeʻo momona keʻokeʻo;
30 ml aila ʻoliva;
2 mau lālā o cilantro a i ʻole pāhiri;
kai paʻakai e ʻono ai.

Hoʻomākaukau:

ʻO ka mua, ʻokiʻoki i ka ʻaka a ʻokiʻoki i mau kiwi. Hoʻohui i nā mea āpau e mar marion onion.
Peel i ka'āpala a me ka avocado, ʻokiʻoki i mau ʻāpana nui.
E kāpīpī i ka sāleta me ka cilantro (pāhiri), e hoʻohui i ka aila a me ka paʻakai.
E hoʻoulu a haʻalele i nā minuke 3-5.

Nā ʻōlelo aʻoaʻo kūpono a me ka ʻike hoihoi

Inā koho ʻoe i ka avocado kūpono, e hoʻopūʻiwa ka hua iā ʻoe me ka ʻono māmā loa a lahilahi hoʻi. No ka hoʻoholo ʻana i ka pala, pono ʻoe e hoʻohana i nā lula.

E nānā i ke kala o ka ʻili. ʻEʻeleʻele paha, ʻaneʻane ʻeleʻele.
E kaomi māmā i ka ʻili o ka fetus me kou manamana lima. Inā kūpaʻa ia, ʻeleʻele ka hua. Ke hohonu loa ka niho, ma ka ʻaoʻao ʻē, ua hele a pala a pala paha. Ke hoʻomaʻemaʻe koke ʻia ka notch, he hua pala i ʻono loa.
Hiki iā ʻoe ke hoʻoluliluli iki i ka hua ma ka paʻa ʻana i kou pepeiao. Inā ʻoe e lohe i ka haki ʻana o kahi lua ma waenakonu, mākaukau ka avocado e ʻai.
E hoʻāʻo e huki i ke koʻokoʻo. ʻO ke kala o ka wahi ma lalo ona he ʻōmaʻomaʻo, ʻaʻole melemele a ʻeleʻele.

Inā ʻaʻole hiki iā ʻoe ke loaʻa kahi hua pala, e lawe i kahi ʻōmaʻomaʻo. No kahi pala koke ʻana, wahī i loko o ka pepa a waiho iā ia i ka mahana wela. Hiki ke hoʻokomo ʻia i loko o kahi ʻeke me nā ʻāpala a me ka maiʻa. Mai mālama ia i loko o ka pahu hau.

Inā ʻoki ʻoe i ka hua a waiho i ka hapalua, a laila kāpīpī iā ia me ka lime a i ʻole ka wai lemona, wahī ʻia me ke kiʻi ʻoniʻoni a hoʻokomo i loko o ka pahu hau no ka mālama ʻana i nā hua. ʻOiai i kēia hihia, ʻo ka lā nui ke ola o ka lā.

Tropical avocado kahi luaipele o nā pono pono, nā wikamina, nā minelala. Me ia, hiki iā ʻoe ke kuke i nā kīʻaha like ʻole: maʻalahi a paʻakikī hoʻi, no nā lā nui a no kēlā me kēia lā. I loko nō naʻe o ke kiʻekiʻe o ka nui o ka calorie, noʻonoʻo pono ʻia ia i kahi papaʻai, ʻoiai aia i loko o nā waikawa monounsaturated he nui, kahi e kōkua ai i ka lawe wikiwiki ʻia e ke kino.

ʻO ka ʻai mau ʻana o kahi huahana exotic ka mea e hōʻemi ai i ka maʻi o ka maʻi maʻi maʻi, hoʻoliʻiliʻi kolesterol, hoʻomaikaʻi i ke ʻano o ka ʻili a loaʻa kahi hopena anti-inflammatory.

ʻO nā kīʻaha i hoʻomoʻa ʻia me nā huaʻai tropical he ʻano like loa ia i hiki ai iā lākou ke pani i ka Olivier luhi lōʻihi, ka hopu ʻana ma lalo o ke kapa huluhulu, Greek Greek a me nā mea ʻē aʻe. Me ia, hiki iā ʻoe ke hana i ka pākaukau i mea hoihoi, ʻono a me nā mea hou aku.

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