Hona ke guacamole, ka sefate se setle sa Sriracha sauce, seo bana ba ka ba se ratang, 'me ba sebelisa ntho e ngata haholo eo ba batlang ho e eketsa.
Seo U tla se Hloka
- Li-avocado tse 2 tse butsoitseng tsa California
- 1/3 senoelo se oiee o bofubelu (minced)
- 8, tomate ea morara kapa morara (hoo e batlang e le chopped, hoo e ka bang 1/2 senoelo)
- Letsoai le nang le letsoai le pepere e ncha e mongobo ho latsoa
- 2 di-teaspoon lero le monate le lecha
- ½ ho isa ho teaspoon e 1 Sriracha sauce (kapa ho latsoa)
- Mokotla o 1 oa tortilla chips ho sebeletsa
Kamoo U ka e Etsang
- Khaola li-avocate halofong, tlosa likoting, 'me u sebelise thipa ho khaola avocado ka har'a letlalo, ho khaola tsela e le' ngoe ebe u phunyeletsa ka seterateng joaloka feshene. Sebelisa khaba ho ntša nama eohle ka sekotlolo se lekaneng.
- Kenya onion, langa le le lej le letsoai le pepere 'me u sebelise fereko kapa maser (sena se monate haholo bakeng sa bana) ho kopanya lisebelisoa le ho ntša avocado, ho e tlohela e le e fokolang kapa e kopantsoe ka tsela eo ue ratang. Hlohlelletsa lero la lero la lemone le Sriracha, ebe u latsoa le ho lokisa lijalo.
Hape sheba 3 Dips ho tswa ho Best Dips le Apps Nako . Hangata li-dips ke lijo tse bonolo, tse monate ho ba le boithabiso boo bohle ba ka bo arolelanang!
Ho latela California Avocado:
"Ho na le lintho tse ling tse ngata tse ntle tsa California Avocados ho feta tatso e kholo. Ho ithuta ka phepo ea mokoetliso linnete li ka u susumetsa hore u fumane litsela tse eketsehileng tsa ho kenyelletsa litholoana tsena tsa premium lijong tsa hau tse phelisang hantle.
Tataiso ea Lijo bakeng sa Maamerika, 2010 e khothalletsa hore Maamerika a eketse ho ja lijo tsa 'mele' me a re lijo tse fapang ka tlhaho lijong li ka thusa ho fokotsa kotsi ea lefu la pelo, botenya, le lefu la tsoekere la mofuta oa 2, hammoho le thuso ho fana ka maikutlo a botlalo le ho kgothaletsa ho lahla bophelo bo botle. Karolo e le 'ngoe ho ea bohlano ea k'haracado e bohareng ea California (e le' ngoe) e fana ka 8% ea Daily Value bakeng sa fiber, ha e ntse e thabela karolo ea halofo ea k'haracado ea California e fana ka 20% ea Daily Value bakeng sa fiber.
Likokoana-hloko li ka ba "motsoako oa phepo" ka ho nolofalletsa 'mele ho ja limatlafatsi tse ngata tse nang le mafura a kang mavithamine A, D, E le K, lijong tse jeoang le litholoana.
Ho ea ka American Heart Association, mefuta ea mono le polyunsaturated, ha e jeoa ka mokhoa o leka-lekaneng ebile e jeoa sebakeng sa mafura a mangata kapa a trans, e ka thusa ho fokotsa maemo a mali a k'holeseterole le ho fokotsa kotsi ea lefu la pelo. Ho hlahisa litholoana ke e 'ngoe ea litholoana tse fokolang (e, ha e le hantle ke litholoana) tse fanang ka "oli" e ntle (0.5 g Poly le 3 g Mono ka 1-oz. Ho ea ka David Heber, MD, mookameli oa Setsi sa Botho ba Motho Nyeeng ea California, Los Angeles, "Ho eketsa ts'ehetso ea litholoana le meroho ho ka fokotsa lefu la pelo ka ho fana ka pelo e nang le phepo e nepahetseng le limatlafatsi tse kang monounsaturated fat le lutein ka li-avocate.
Ha ho bapisoa le litholoana tse ling tse tloaelehileng tse jeoang, California Mabenkele a phahame ka ho fetisisa lutein, e sebetsang e le antioxidant le betasitosterol, e ka thibela k'holeseterole ho e sebelisa. "
Ma-avocados a fetang 75% a nonaturated (mafura a monounsaturated le polyunsaturated), a etsa hore e be sebaka se seholo bakeng sa lijo tse phahameng mafura a mangata. Ha e sebelisoa sebakeng sa mefuta e meng ea li-avocado e ka ba karolo ea DASH ea ho ja moralo, e ka u thusang ho laola khatello ea mali ea hau, 'me mokhoa o monate oa litholoana o thusa ho etsa hore lijana li monate ka mokhoa o khotsofatsang. "
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 508 |
| Total Fat | 25 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 0 mg |
| Sodium | 837 mg |
| Li-carbohydrate | 63 g |
| Fiber Fiber | 12 g |
| Liprotheine | 11 g |