He guacamole kēia, me kahi maikaʻi o Sceracha sauce,ʻo kaʻu mau keiki LOVE, a hoʻohana wale i nā mea a pau e makemake ai lākou e hoʻohui i kahi'ālaʻi i.
Ka mea e pono ai
- 2'ōkiko Kalikonia
- 1/3 kapu i kaʻailaʻula (minced)
- 8 mau'ōleʻaʻiliahi a huaʻakoʻa paha (kahi iʻokiʻia, e like paha me ka 1/2 ago)
- ʻO ka paʻakai liʻiliʻi a me ka lepoʻeleʻele kahi eʻono
- 2 teaspoons wai wai lemon hou
- ½ i 1 teaspoon Sriracha sauce (aiʻole eʻono)
- 1ʻeke o nā'āpana tortilla e lawelawe
Pehea e hana ai
- Eʻokiʻoki i nā avocados i ka hapalua, e wehe i nā lua, a hoʻohana i ka pahi eʻokiʻoki i ka avocado i loko o ka'ākau i loko o kaʻili, eʻoki ana i kahi alahele a ma ke kele e like me keʻano. E hoʻohana i kahi puna eʻoki i ke kino a pau i loko o ka ipu.
- E hoʻouka i ke koʻasa, nā'ōmato, a me ka paʻakai a me ka pepa a hoʻohana i ka'ōiwi a iʻole ka kānate potato (he mea leʻaleʻa kēia no nā keiki) e hoʻohui i nā meaʻai a hoʻolālā i ka avocado, e waiho ana me he kakanua a i like paha me kāu i makemake ai. E noʻonoʻo i ka wai lemon a me Sriracha, a laila eʻono a hoʻoponopono i nā kau.
E nānā hou i 3 Dips mai nā Best Dips a me nā polokalamu . ʻO nā pīpī he mea maʻalahi a pāʻani paʻakikī ka loaʻaʻana i ka hoʻokipaʻana e hiki i nā mea a pau ke kaʻana!
Wahi a California Avocado:
"He nui aku nā meaʻai i nā California Avocados nui loa ma mua o ka maikaʻi loa.ʻO kaʻike e pili ana i nā meaʻai kūpono ka meaʻai e hiki ke kōkua iāʻoe eʻike i nā ala e komo ai i kēia mau huaʻai i kāu meaʻai olaʻai.
ʻO ka Dietary Guidelines for Americans, 2010 ke koi nei i nāʻAmelika e hoʻonui i ko lākou laweʻana i ke kiko meaʻai a'ōlelo aku i keʻano o ke ahi eʻai ai i nā meaʻai e hiki ai ke hōʻemi i ka maʻi o ka maʻi o ka maʻi, ka nui, a me ka diabetes type 2, a me ke kōkua e hāʻawi i kahi manaʻo piha a hoʻopōmaikaʻi i ka laxation maikaʻi. ʻO ka hapalima o kaʻaeʻa California kalepa (1 auneke) e hoʻolako i 8% o ka Daily Value no ke fiber,ʻoiai e hauʻoli ana i ka hapalua o ka'awaʻaha Kalipona Kalipuni e hoʻolako i 20% o ka Uila Kuhi no ke fiber.
Hiki iā'Avocados ke hana i ka "mea kanu palekana" ma ka hoʻouluʻana i ke kino e hoʻonui i nā momona momona-momona, e like me nā huaʻa A, D,ʻE, a me K, ma nā meaʻai eʻaiʻia me ka hua.
Wahi a kaʻAhahuiʻAmelika, nā momona a me nā momona momona, i ka wā eʻaiʻia ai i ka mea kūpono aʻaiʻia ma kahi o nā momona momona a pala paha, hiki ke kōkua i ka ho'ēmiʻana i ka nui o ka cholesterol a me ka emiʻana o ka maʻi o ka maʻi. ʻO'Avocados kekahi o nā hua liʻiliʻi (ʻo ia, he hua maoli ia) e hoʻolako i nā mea "maikaʻi" (0.5 g Poly a 3 g Mono no 1-oz. Lawelawe.). Wahi a David Heber, MD, ka luna o ka Center for Nutrition Nutrition at the University of Kaleponi, Los Angeles, "ʻO ka hoʻonuiʻana i kāuʻai o nā hua a me nā huaʻai e hiki ke ho'ēmi i ka maʻi maʻi ma ka hoʻolakoʻana i nā meaʻai a me nā meaola maikaʻi e like me ka momona momona a me ka lutein. avocados.
Ke hoʻohālikelikeʻia i nā huaʻai i maʻa waleʻia,ʻo Kaleponi Avocados ke kiʻekiʻe loa i ka lutein, kahi hana he antioxidant a betarsitosterol, ka mea e hiki ai ke kāohi i ka cholesterol. "
Ma luna o 75% o ka momona i nā avocados ka momona (nā momona momona a me nā momona polyunsaturated), lilo lākou i mea pani nui no nā meaʻai i ka momona momona. Hiki ke hoʻohanaʻia i kahi o nā momona momona e lilo i wahi o ka papaʻaiʻai DASH, ka mea e kōkua iāʻoe e hoʻonā i ke kahe o ke koko, aʻo ka huaʻona o ka hua e kōkua i nā meaʻaiʻono. "
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 508 |
| Ka nui o ka momona | 25 g |
| Ka momona | 6 g |
| Ka momonaʻole | 12 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 837 mg |
| Nā Carbohydrates | 63 g |
| Fiber Dietary | 12 g |
| Pāmua | 11 g |