Avocado yog cov txiv ntoo qab uas muaj cov rog monounsaturated, uas yog cov rog zoo tshaj. Tam sim no, cov kws tshawb fawb tab tom kawm yog tias noj avocado tuaj yeem pab tib neeg poob phaus. Kev tshawb fawb tseem tab tom ua, tab sis cov txiaj ntsig ntawm kev tshawb fawb yav dhau los qhia tias kev noj avocados tuaj yeem pab tib neeg tswj hwm lawv qhov hnyav. Koom nrog avocado rau hauv koj cov zaub mov, tshwj xeeb tshaj yog los hloov cov rog tsis zoo, thiab saib seb nws puas pab txhawb koj qhov kev poob phaus!
Cov kauj ruam
Txoj Kev 1 ntawm 3: Sib xyaw Avocado rau hauv koj cov zaub mov noj
Kauj Ruam 1. Noj avocado txhua hnub
Piv txwv li, koj tuaj yeem kis avocado mus rau qhaub cij hauv qhov chaw ntawm mayo, ntxiv cov avocado hlais rau hauv zaub xam lav, suav nrog avocado rau hauv qhwv, lossis ua guacamole. Ntau npaum li cas avocado koj noj yuav nyob ntawm koj lub hom phiaj calories thiab kev nyiam.
- Nco ntsoov tias qhov nruab nrab avocado muaj txog 322 calories. Ib nrab ntawm avocado muaj 161 calories.
- Koj tuaj yeem haus avocado tag nrho ib zaug, lossis kis nws thoob plaws ib hnub. Piv txwv li, koj tuaj yeem muaj ¼ ntawm avocado sib xyaw rau hauv smoothie rau pluas tshais thiab ¼ ntawm avocado mashed, sib xyaw nrog salsa, thiab nyiam nrog veggie slices.
Kauj ruam 2. Siv avocado nyob rau hauv qhov chaw ntawm lwm cov rog.
Avocado tuaj yeem pab koj kom hnov qab ntev dua vim tias muaj cov rog txhua cov txiv hmab txiv ntoo muaj. Nco ntsoov tias koj hloov cov rog hauv koj cov zaub mov nrog avocado. Tsis txhob ntxiv avocado ua cov rog ntxiv lossis koj tuaj yeem siv cov calories ntau dhau hauv ib hnub, vim tias tag nrho avocado muaj 322 calories.
Piv txwv li, koj tuaj yeem hloov cov qaub qaub rau ntawm koj cov qos yaj ywm ci nrog avocado slices, kis avocado hla ib daim ntawm toast es tsis txhob butter, lossis hloov cov cheese ntawm cov qhaub cij nrog ob peb daim avocado
Kauj Ruam 3. Hloov cov avocado sib npaug rau butter hauv cov khoom ci
Avocado ua haujlwm zoo li 1 rau 1 hloov pauv rau butter hauv cov khoom ci, uas tuaj yeem txo cov roj thiab cov roj cholesterol hauv koj cov zaub mov. Hloov tag nrho qee cov butter hauv koj cov zaub mov nrog qhov sib npaug ntawm cov avocado mashed.
Nov yog txoj hauv kev zoo los txo cov roj rog thiab cov roj cholesterol hauv ncuav qab zib, muffins, thiab ncuav qab zib. Koj tuaj yeem hloov tag nrho lossis qee qhov butter. Yog tias koj hloov tag nrho cov butter hauv daim ntawv qhia nrog avocado, txo qhov kub kom sov li 25 ° F (-4 ° C)
Txoj Kev 2 ntawm 3: Hloov Avocado rau Lwm Cov Khoom xyaw
Kauj Ruam 1. Ua kom hnav khaub ncaws raws avocado es tsis txhob hnav khaub ncaws ua qab zib
Kev hnav khaub ncaws zaub xam lav tuaj yeem nqa nrog cov roj saturated thiab cov cholesterol. Siv avocado ua lub hauv paus rau koj hnav khaub ncaws yog txoj hauv kev zoo kom suav nrog avocado ntau hauv koj cov zaub mov. Sib pauv qhov sib npaug ntawm avocado rau qaub cream lossis mayonnaise thaum ua zaub xam lav.
Piv txwv li, yog tias daim ntawv qhia hu rau 8 oz (230 g) ntawm qaub cream, siv 8 oz (230 g) ntawm cov avocado mashed xwb
Kauj Ruam 2. Siv avocado ua lub hauv paus rau paj npleg thaum koj muaj hniav qab zib
Pudding cov zaub mov feem ntau hu rau tag nrho cov mis nyuj thiab qe uas muaj ntau cov roj ntau thiab cov roj cholesterol. Hloov chaw, siv rab diav rawg lossis khoom noj khoom haus los sib tov 1 tag nrho cov avocado sib xyaw nrog 0.5 txog 1 oz (14 txog 28 g) qab zib lossis zib ntab, 1 txog 2 oz (28 txog 57 g) ntawm cocoa hmoov, thiab 0.5 fl oz (15 mL) ntawm vanilla rau sai thiab yooj yim chocolate paj npleg.
Koj tuaj yeem ntxiv rau lwm qhov tsw qab thiab ua kom tuab yog tias koj nyiam, xws li 1 fl oz (30 mL) ntawm cov txiv maj phaub mis nyuj, tsoo cov cinnamon, pinch ntsev, lossis banana ntawm txiv tsawb mashed
Kauj Ruam 3. Tsho cov noodles hauv avocado es tsis txhob siv pesto lossis kua qab zib
Pestos thiab Alfredo cov kua ntses muaj roj ntau, thiab nws feem ntau ua kom rog. Sim pauv koj lub pesto lossis qab zib rau 2 cov avocados mashed. Sib tov avocados nrog 1 16 oz (450 g) lub thawv nplej zom. Ntxiv 0.5 oz (14 g) ntawm cov zaub basil tshiab thiab ntsev thiab kua txob kom saj.
Koj tseem tuaj yeem ua rau koj cov avocado pasta sauce nrog kua txiv ntawm 1 txiv qaub lossis txiv qaub, 1 teaspoon ntawm cov kua txob liab tawg, thiab 0.25 oz (7.1 g) ntawm cumin lossis kua hmoov rau ntsim avocado pasta ntses
Kauj Ruam 4. Hloov mayonnaise nrog avocado los txiav cov roj cholesterol thiab cov roj saturated
Mayonnaise muaj cov roj ntau thiab cov roj cholesterol ntau, yog li pauv nws rau avocado. Koj tuaj yeem kis avocado ntawm cov qhaub cij lossis siv cov avocado sib npaug hauv qhov chaw ntawm mayo hauv cov zaub mov txawv.
- Piv txwv li, es tsis txhob kis mayo ntawm koj lub khob cij rau qaib ntxhw qhaub cij, kis rau ¼ ntawm cov avocado mashed.
- Hloov chaw ntxiv 4 oz (110 g) ntawm mayo rau hauv daim ntawv qhia zaub mov, siv 4 oz (110 g) ntawm avocado mashed.
Txoj Kev 3 ntawm 3: Ntxiv Avocado rau Zaub Mov
Kauj Ruam 1. Pov cov avocado mus rau zaub xam lav kom sai siv nws
Ib txoj hauv kev yooj yim kom tau txais avocado ntau rau hauv koj cov zaub mov yog pov ob peb ntu hauv koj cov zaub xam lav. Txiav ¼ rau ½ ntawm avocado rau hauv 0.5 hauv (1.3 cm) chunks thiab ntxiv lawv rau koj cov zaub xam lav ua ntej koj noj nws.
Avocado ua haujlwm tshwj xeeb hauv cov zaub nyoos Southwest. Sab saum toj zaub xam lav nrog ½ khob taum dub, 4 oz (110 g) ntawm salsa, 4 oz (110 g) pob kws, thiab 4 oz (110 g) ntawm avocado chunks. Ntxiv cov ntses kub kom saj thiab txaus siab
Kauj Ruam 2. Ntxiv ob peb daim avocado mus rau qhaub cij lossis burger es tsis txhob cheese
Txhawm rau txo qis cov rog hauv koj cov qhaub cij thiab burgers, hloov cov cheese nrog avocado. Txiav ¼ rau 1/2 ntawm avocado rau hauv daim thiab txheej lawv ntawm koj cov qhaub cij lossis burger ua ntej koj noj nws.
Piv txwv li, koj tuaj yeem muaj grilled avocado nyuaj es tsis txhob ci cheese, txaus siab rau tuna sub nrog avocado es tsis txhob Swiss cheese, lossis muaj qaib ntxhw burger nrog ob peb daim avocado es tsis txhob siv cov cheddar cheese
Kauj Ruam 3. Sib tov avocado rau hauv koj lub hummus rau qhov qab
Avocado ntxiv kev nplua nuj rau hummus uas yuav ua rau koj zoo siab ntev dua. Sim sib tov ½ rau 1 tag nrho avocado rau hauv ib pawg ntawm hummus rau qhov yooj yim, txaus siab poob kom txaus siab nrog cov tshiab txiav veggies.
Koj tuaj yeem ua avocado hummus tau yooj yim nrog 1 tau ntawm cov dej ntws thiab yaug cov noob taum, kua txiv ½ ntawm txiv qaub, 0.25 oz (7.1 g) ntsev, thiab ½ ntawm avocado. Muab tag nrho cov khoom xyaw tso rau hauv cov khoom noj khoom haus thiab sib tov kom txog thaum cov khoom xyaw tau du thiab zoo ua ke
Kauj Ruam 4. Muab ib nrab ntawm avocado mus rau hauv cov dej qab zib kom nplua nuj
Avocado muaj qhov tsw qab me me uas yuav siv lub rooj zaum rov qab rau feem ntau lwm cov khoom xyaw uas koj ntxiv rau hauv smoothie. Sim ntxiv ¼ rau ½ ntawm avocado mus rau daim ntawv qhia smoothie kom yooj yim, txoj hauv kev kom txaus siab rau avocados.
Piv txwv li, koj tuaj yeem sib xyaw ½ ntawm avocado nrog 4 fl oz (120 mL) ntawm mis mis nyuj, 1 txiv tsawb, thiab 8 oz (230 g) ntawm blueberries khov
Lub tswv yim
- Nco ntsoov tias tsis muaj zaub mov khawv koob lossis ntsiav tshuaj thaum nws los txog rau kev poob phaus, yog li koj tseem yuav tau suav koj cov calories. Tshawb nrhiav pes tsawg calories koj tuaj yeem noj txhua hnub thiab tseem poob phaus, thiab taug qab txhua yam uas hla koj daim di ncauj.
- Avocado yog ib txwm muaj suab thaj thiab carbohydrates tsawg, yog li nws yog qhov zoo ntxiv rau cov zaub mov qis-carb. Koj tuaj yeem txaus siab ib nrab ntawm avocado rau kwv yees li 2 grams ntawm cov carbohydrates.
- Avocado tau pom tias yuav pab txo cov roj cholesterol thaum koj siv nws los ntawm cov zaub mov uas muaj roj ntau. Yog tias koj muaj cov roj (cholesterol) siab ntau, hloov cov roj uas muaj roj nrog avocado.
- Avocado yog ib qho zoo vegan rog xaiv. Feem ntau ntawm cov zaub mov koj nyiam ua vegan yuav qis dua cov rog, yog li muaj ib nrab lossis tag nrho avocado txhua hnub tuaj yeem yog kev kho zoo!
