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Abokado, Simple at Perpekto

Abokado, Simple at Perpekto
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Nutrition Facts

Bawat serving na 150g

% Daily Value batay sa 2000 kcal na diyeta

Calories 240 kcal
12% DV
Kabuuang Taba 22.0g
34% DV
Monounsaturated Fat14.7g
Polyunsaturated Fat2.7g
Saturated Fat3.2g
Kabuuang Carbohydrate 13.0g
4% DV
Hibla10.0g
Almirol2.0g
Asukal1.0g
Protina 3.0g
6% DV
Protina ng Halaman3.0g

Tungkol dito

Sariwang abokado na inihain bilang kalahati at hiniwang prutas. Mataas ito sa enerhiya at monounsaturated fat, at nagbibigay ng maraming fiber habang mababa ang asukal.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)5.3mcg18%
Choline21.0mg4%
Folate (B9)122.0mcg31%
Niacin (B3)2.6mg16%
Pantothenic Acid (B5)2.1mg42%
Riboflavin (B2)0.2mg15%
Tiamina (B1)0.1mg8%
Bitamina A11.0mcg1%
Bitamina B60.4mg24%
Bitamina C15.0mg17%
Bitamina E3.1mg21%
Bitamina K31.0mcg26%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum18.0mg2%
Tanso285.0mcg32%
Bakal0.8mg4%
Magnesiyo44.0mg10%
Posporus78.0mg11%
Potasyo728.0mg15%
Selenium0.6mcg1%
Sodyum11.0mg0%
Sink1.0mg9%

Abokado, Hubad at Perpekto

Paunang tala


Hindi ito palamuti kundi isang pag-aaral sa kadalisayan: hinog na abokado na hinahawakan nang may katumpakan, tinimplahan lamang ng sarili nitong katangian. Nakasalalay ang putahe sa walang kapintasang prutas, malinis na paghiwa, at disiplina na iwang buo at makinang ang laman. Inihain sa rurok ng kalidad nito, ito ay malinamnam, malamig, at tahimik na ganap.

Mahahalagang detalye ng recipe


  • Kategorya ng putahe: Paghahanda ng sariwang prutas

  • Lutuin o pinagmulan: Kontemporaryo

  • Uri ng kurso: Pang-umpisa o magaang kapareha

  • Ani: 1 serving

  • Laki ng serving: 150 g

  • Oras ng paghahanda: 5 minuto

  • Oras ng pagluluto: 0 minuto

  • Kabuuang oras: 5 minuto

  • Antas ng hirap: Madali


    • Kagamitan


  • Kutsilyo ng chef

  • Maliit na chopping board

  • Kutsara

  • Plato na paghahainan


    • Mga sangkap


    Pangunahing sangkap


  • Abokado, hinog ngunit sapat pa rin ang tigas upang mapanatili ang hugis nito: 150 g


    • Paraan


  • 1. Ilagay ang abokado sa chopping board at suriin ito kung pantay ang pagkahinog. Dapat ay bahagya itong bumigay sa diin nang hindi lumalambot nang sobra.

  • 2. Hiwain ang abokado nang pahaba paikot sa buto sa isang malinis na hiwa. Pihitin upang maghiwalay ang dalawang kalahati.

  • 3. Maingat na alisin ang buto. Gumamit ng kutsara upang maiahon ang laman mula sa balat nang isang buo kung maaari.

  • 4. Tabasin at hubugin ang abokado ayon sa nais para sa paghahain, pinananatiling malinis ang mga hiniwang bahagi at buo ang laman. Dapat manatiling malambot, makintab, at walang pasa ang tekstura.


    • Pagplating at paghahain


    Ayusin nang maayos ang abokado sa isang malamig na plato, na nakaharap paitaas ang mga hiniwang bahagi upang ipakita ang likas na kintab ng laman. Ihain kaagad habang ang tekstura ay matatag-na-malinamnam at ang lasa ay malinis at sariwa.

    Mga propesyonal na tala


    Ang pagkahinog ang bumubuo sa buong putahe; ang hilaw pa na abokado ay magiging maputla ang dating, samantalang ang sobrang hinog na prutas ay mawawalan ng istruktura. Hawakan ang laman nang kaunti lamang upang mapanatili ang likas nitong kintab at tiyak na tekstura.
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