Avocado

Tlhaloso

Avocado ke sefate se lulang se le setala se holang feela libakeng tse chesang, se nang le litholoana tse bopehileng joaloka pere le lejoe le leholo kahare. Melemo ea makhasi a avocado bakeng sa banna, basali le bana e bakoa ke lintlha tse phahameng tsa limatlafatsi tse ho eona.

Nalane le jeokrafi ea avocado

Naha ea lehae ea avocado e nkuoa e le Mexico, leha likarolong tse ling tsa kontinenteng ea Amerika litholoana tsa eona ka sebopeho se hlaha le tsona li ile tsa bokelloa le ho jeoa makholo a supileng a lilemo a fetileng. Ka lebaka la bo-ralikolone ba Spain, avocado e ile ea tsebahala linaheng tse ling mme ea rehelloa lebitso "aguacate", e haufi le molumo oa sejoale-joale. Lentsoe "avocado" le ile la khomarela litholoana lekholong la bo17 la lilemo ha litsebi tsa limela tsa Manyesemane li ne li hlalosa limela sehlekehlekeng sa Jamaica.

Baahi ba khale ba kontinenteng ea Amerika ba ile ba qala ho bokella le ho ja litholoana tsa semela. Eaba ba qala ho khetha tse ntlehali ho bona le ho lema avocado joalo ka sejalo sa temo, ba ba bitsa "oli ea morung". Ka lebaka la boleng ba eona ba phepo, litholoana li nkile sebaka sa bohlokoa lijong tsa bona. Ntle le moo, merabe e meng e ile ea ananela semela joalo ka aphrodisiac, ea e hlahisa e le lets'oao la monono oa banyalani ba bacha.

Ka ntle ho sebaka seo li simolohileng ho sona nalaneng, li-avocado li atile ho tloha lekholong la bo18 la lilemo libakeng tsa tropike le tse mongobo tsa lik'honthinente tse ling. Ho tloha qetellong ea lekholo la bo19 la lilemo, e bile e hlaha Russia. Batho ba fapaneng ba bitsitse tholoana ena ka tsela ea bona: li-Inca - "seaparo", Maindia - "likhomo tse futsanehileng" ka lebaka la mafura a litholoana, Maeurope - "pere ea alligator" bakeng sa ponahalo e ikhethang.

Kajeno, semela se lengoa ka tekanyo ea temo. Lihlahisoa le tatso ea mefuta ea avocado e ntlafalitsoeng ka ho ikatisa e etsa hore e atlehe temong ea khoebo. Iseraeleng, USA, linaha tsa Afrika le Australia, lihoai li fumana ho fihla ho 200 kg ea litholoana ho tsoa sefateng se le seng, ka tlhokomelo e nepahetseng, se ka bolokang tlhahiso e ntle bakeng sa lilemo tse fetang 50.

Sebopeho le likhalori tsa avocado

Avocado e na le livithamini le liminerale tse ngata joalo ka: vithamine B5 - 27.8%, vithamine B6 - 12.9%, vithamine B9 - 20.3%, vithamine C - 11.1%, vithamine E - 13.8%, vithamine K - 17.5%, potasiamo - 19.4% , koporo - 19%

• Lik'halori ka 100 g, 160 kcal
• Liprotheine 2 g
• Mafura 14.7 g
• Likhabohaedreite 1.8 g

Mokhoa oa ho khetha avocado

Avocado e chitja kapa e bōpehile joaloka pere 'me e bolelele ba lisenthimithara tse 5 ho isa ho tse 20. Litholoana tse butsoitseng li na le letlalo le botala bo lefifi bo batla bo kobehile.

Bakeng sa ho khetha sehlahisoa se nepahetseng, o hloka ho tseba ho tiea ha litholoana. Ho etsa sena, tšoara avocado letsohong la hao 'me ka bonolo u pepete menoana ea hau.

Litholoana li butsoitse haeba:

• ho hanyetsa ho ne ho utloahala;
• lesoba leo le ile la tsoa kapele.

Haeba lesoba le lula, litholoana li hoamisoa mme li kanna tsa bola.

Haeba avocado e le thata haholo, ho molemo hore u se ke oa e nka, hobane ka nako eo u ke ke ua utloa tatso efe kapa efe.

Haeba ho na le matheba kapa masoba a sootho letlalong, litholoana li bolile.

Melemo ea avocado

Ba ja feela makhasi a litholoana, a nang le livithamine tse ngata (lihlopha B, E, A, C, K, folic acid), liminerale (calcium, phosphorus, potasiamo, tšepe, sodium, koporo, iodine, magnesium le ba bang ba bangata). Leha e na le lik'halori tse ngata (ka 100g 212 kcal), avocado e kenya letsoho ho theoleng boima ba 'mele ka lebaka la mafura a monounsaturated habonolo. Ho phaella moo, litholoana ha li na k'holeseterole.

Litsebi tsa phepo ea lijo li khothaletsa sehlahisoa sena ho batho ba nang le mafu a methapo ea pelo, masapo a meno, hammoho le ntlafatso e akaretsang ea boemo ba 'mele.

Mannoheptulose, e fumanoang haholo ho avocado, e na le phello e ntle maemong a tsamaiso ea methapo, e fokotsa maikutlo a mokhathala le ho otsela. Bo-rasaense ba rera ho sebelisa ntho ena nakong e tlang e le "pilisi ea ho itima lijo" ntle le ho fokotsa phepo ea 'nete, kaha mannoheptulose e fokotsa sephiri sa li-enzyme tse hlokahalang bakeng sa ho monya tsoekere.

Kahoo, lisele li fumana matla a fokolang bakeng sa lijo tse lekanang. Phello e ntle ea tlala e nyane ea lisele e ile ea senoloa ts'ebetsong ea liteko ho litoeba le litšoene lilemong tsa mashome a mararo a lekholo la ho qetela la lilemo - liteko li ile tsa phela nako e telele ho feta balekane ba tsona.

Kotsi ea avocado

Se ke la lebala ka chefo ea makhapetla le masapo, hape e fokotsa tšebeliso ea makhasi - hobane e na le mafura a mangata. Ka lebaka la sebopeho se ikhethileng sa avocado, e ka baka tšoaetso, kahoo litholoana tsena li lokela ho kenyelletsoa lijong butle butle.

Ho bohlokoa ho sebelisa li-avocado ka tlhokomelo ea bo-'mè ba anyesang le ho fa litapole tse khotliloeng lijo tse tlatsetsang ho lesea, hobane sena se ka tsosa letshollo ho ngoana.

Batho ba nang le lefu le matla la sebete ba lokela ho tlosa li-avocado lijong tsa bona, joalo ka lijo tse ngata tse mafura. Nako le nako, ho na le ho se mamellane ka bomong ho sehlahisoa le ho kula - maemong ana ho molemo hore o se ke oa ja li-avocado.

Ts'ebeliso ea avocado meriana

Avocado hangata e kenyelletsoa lijong tse ngata, hobane ho kotsi haholo ho felisa mafura lijong. Litholoana li na le mafura a mangata, hammoho le L - carnitine, e potlakisang metabolism le ho thusa "ho chesa" boima bo feteletseng.

Bakeng sa batho ba nang le mafu a tsoang ka mpeng le ba nang le tšekamelo ea ho sokela, litholoana tsena li bohlokoa haholo. Halofo ea avocado e na le ligrama tse 7 tsa fiber, e ka bang 30% ea boleng ba letsatsi le letsatsi. Ka lebaka la faeba ea phepo, boemo ba mala bo ea ntlafala, hobane e sebeletsa e le sebaka sa ho ikatisa bakeng sa libaktheria tse molemo.

Ho ba sieo ha k'holeseterole ka li-avocado, hammoho le lintho tse ngata tse nang le mafura a monounsaturated acid, ho thusa ho theola maemo ohle a k'holeseterole hammoho le tsoekere maling. Ho sebelisoa ha avocado nako le nako ho molemo ho batho ba nang le mafu a methapo ea pelo le lefu la tsoekere.

Li-avocado li boetse li sebelisoa ho cosmetology ka lebaka la mafura a mangata le livithamini A le E. Limaske tsa sefahleho li lokiselitsoe ho tsoa ho oli kapa puree ho tsoa makhasi, a nang le mongobo, anti-inflammatory, pholiso le makhopho a boreleli. Li-mask li boetse li sebelisoa moriri ho nolofatsa moriri o omileng le o robehileng. Khafetsa, oli ea avocado e fumanoa ka litlolo le li-balm.

Bakeng sa batho ba nang le mafu a tsoang ka mpeng le ba nang le tšekamelo ea ho sokela, litholoana tsena li bohlokoa haholo. Halofo ea avocado e na le ligrama tse 7 tsa fiber, e ka bang 30% ea boleng ba letsatsi le letsatsi. Ka lebaka la faeba ea phepo, boemo ba mala bo ea ntlafala, hobane e sebeletsa e le sebaka sa ho ikatisa bakeng sa libaktheria tse molemo.

Ho ba sieo ha k'holeseterole ka li-avocado, hammoho le lintho tse ngata tse nang le mafura a monounsaturated acid, ho thusa ho theola maemo ohle a k'holeseterole hammoho le tsoekere maling. Ho sebelisoa ha avocado nako le nako ho molemo ho batho ba nang le mafu a methapo ea pelo le lefu la tsoekere.

Li-avocado li boetse li sebelisoa ho cosmetology ka lebaka la mafura a mangata le livithamini A le E. Limaske tsa sefahleho li lokiselitsoe ho tsoa ho oli kapa puree ho tsoa makhasi, a nang le mongobo, anti-inflammatory, pholiso le makhopho a boreleli. Li-mask li boetse li sebelisoa moriri ho nolofatsa moriri o omileng le o robehileng. Khafetsa, oli ea avocado e fumanoa ka litlolo le li-balm.

Mefuta le mefuta ea Avocado

Tloaelo ea litholoana tsa avocado (American Perseus), e ipapisitse le jeokrafi ea moo e tsoang teng, e arotsoe ka mefuta e meraro, e fapaneng ka thepa ea tlhaho le maemo a holang:

1) Mexico, e nang le letlalo le lesesaane la litholoana le monko oa anise makhasi;
2) Guatemala, thermophilic e ngata le litholoana tse kholo;
3) Antillean (West Indian), e boima ka ho fetisisa mabapi le mocheso, empa e tsebahala ka ho butsoa ka potlako ha litholoana.

Mofuta o mong le o mong o na le mefuta e mengata, eo palo ea eona e fihlang ho makholo a 'maloa. Hape, poone e nyalisitsoeng e 'maloa e' nile ea hlaha ka ho tšela lipakeng tsa mefuta. Litholoana tsa avocado, ho latela mefuta e fapaneng, li ka khetholloa ka sebopeho sa tsona (tse chitja, tse telele kapa tse bōpehileng joaloka pere), tatso le boholo ba litholoana. Litholoana li fapana ka 'mala oa letlalo (ho tloha ho lithane tse botala bo bobebe ho isa ho tse batšo). Ho feta moo, mefuta e meng e lula e le teng, ha e meng e ka fetoha nakong ea ho butsoa.

Mefuta e tsebahalang haholo ea avocado lefatšeng ke:

• "Gwen", ea fuoeng tatso ea mahe;
• "Zutano", e latsoang joaloka apole;
• Pinkerton, e nang le monate o poteletseng haholo;
• "Fuerte" e nang le lintlha tsa lebese kapa tranelate mahalapeng;
• "Lehlaka" le tšoana le pere le linate;
• "Bacon", e lero le leholo, empa ka tatso e fokolang;
• "Hass", makhasi a eona a mafura haholo.

Latsoang litšoaneleho

Avocado e latsoa joalo ka motsoako o tsoekere oa botoro le litlama. Ho latela mefuta-futa, e ka ba le tatso e khethehileng ea linate, liapole, li-mushroom esita le linalete tsa phaene. Ho feta moo, matla a eona a tla itšetleha ka hore na makhasi a haufi hakae le masapo kapa letlalo.

Tsena tsohle li sebetsa ho avocado e butsoitseng ka botlalo. Makgapetla a eona a lokela ho ba haufi le botlolo e ts'oanang, e nkhang hamonate le botoro. Litholoana tse sa butsoang, ho thata le ho baba ka tatso.

Tatso ea li-avocate le eona e ka senyeha nakong ea ho pheha. Ho eletsoa hore u e sebelise e le ncha, u sa e lumelle hore e kenelle moeeng kapa e koahele monko o mong, oo e ka o sebelisang haholo. Hape ha ho kgothaletswe ho beha litholoana kalafo ea mocheso, kaha mefuta e meng ea avocado e ka fumana tatso e bohloko ho sena.

Lisebelisoa tsa ho pheha

Bakeng sa merero ea ho pheha, makhasi a avocado e butsoitseng a sebelisoa, a ntšoa ka khaba halofong ea tholoana e sa ebuoang kamora ho tlosa lejoe. Ka lebaka la kalafo e sa rateheng ea kalafo, litholoana li kenyelletsoa lijaneng tse batang (lisalate, lijo tse bobebe le lisamentjhisi). Empa sena ha se lekanyetse boholo ba eona.

Hape, baapehi ba avocado ba itokisetsa:

• lisose, litlolo, pastes, mousses;
• lijana tse lehlakoreng;
• sopho e entsoeng ka tranelate, lithuto tsa pele tse batang, sopho e entsoeng ka mashed;
• lijana tse entsoeng ka mahe, lijo-thollo le bijoux, hammoho le linaoa kapa li-mushroom;
• lisalate tse fapaneng tse tsoang meroho le litholoana, nama, tlhapi le tlhapi;
• meroho e kentsoeng;
• nama, lijana tsa tlhapi, hammoho le likhoho le lijo tsa leoatleng;
• sushi
• maro, lino le lino tse ling tse batang;
• lijo tse theolelang (ice cream, mahobe, lipanekuku, liphaphatha).

Tatso ea ho se nke lehlakore ea avocado e etsa hore ho be bonolo ho kopanya le mefuta e mengata ea lijo. Ka salate, makhasi a eona a khona ho beha ka katleho likarolo tse hlakileng tse kang herring, ham, lithupa tsa crab, shrimp, khoho, mahe a phehiloeng. Ha ho etsoa li-dessert le lino, avocado e tsamaea hantle le lihlahisoa tsa lebese le li-raspberries tse ncha, lemon, lime.

Tse tummeng ka ho fetisisa ke lisalate tse lokiselitsoeng ka tholoana ena (e nang le li-shrimp, nama le li-mushroom, chisi le litholoana), lipanekuku tse nang le caviar le avocado, li-milkshakes, le batho ba bangata joalo ka makhasi a letsoai a hasitsoeng feela ka bohobe.