In the past two years, a “net celebrity” has appeared in the catering industry, called avocado. I heard that it is not only a holy product for weight loss, but also has a variety of effects such as beauty, liver protection, anti-aging. Fitness people love to eat it, avocado has become synonymous with healthy eating. So, is it really as effective as people say?
Yak avocado, although it bears the name of beef, has nothing to do with cows, it is just because the taste is as delicate as butter. It looks like a pear and has a rough skin like crocodile skin, so it is also called avocado.
Avocados are native to Central America and are the love of foreigners. Americans consume more than 80 million pounds of avocados each year. With the popularity of healthy diet and fitness, avocado has never been known in China from the beginning, and has become today’s “thousands of people”.
Avocado, don’t look at its slightly cool name, but this product is a fruit family. However, it is also a wonderful flower among fruits. There are two things that are wonderful, one is taste, and the other is nutrition.
Yak avocado is a fruit, but it doesn’t look like it should. Serious fruits are sour, sweet and delicious. But what about avocado? What’s the taste like after a bite? Sticky, like cheese, butter, like swallowing a piece of fat. Tired and crooked, did not follow the routine of the fruit at all. Those who like it say that it is unique and high-cold; those who don’t like it are titled the world’s most unpalatable fruit.
Ordinary fruits are generally free of fat and protein, and even if they are, the content rarely exceeds 1%, and the calorie is generally maintained at the level of 30-60 kcal / 100 g. But this wonderful flower of avocado contains 15.3 grams of fat per 100 grams, which is equivalent to pork, and the calorie is as high as 161 kcal / 100 g. High calories and high fats are also rare in fruits.
Yak avocado has a variety of nutrients.
High potassium: Nutritionally, its potassium is a more prominent advantage. It is higher than bananas. It contains 599 mg of potassium per 100g of avocado, and bananas have only 358 mg. Therefore, moderate consumption can promote blood pressure health and have diuretic and edema effects .
Calories: 161 kcal. Eating a small amount of avocado has a strong satiety, and satiety can be maintained for a long time, which can reduce the amount of food and avoid fat accumulation.
Fat: Fat: 15.3g of which the unsaturated fatty acid content is as high as 80%. It is a better source of fat. As a substitute such as butter, it is relatively healthy to consume a moderate amount every day, which can lower blood cholesterol and help prevent cardiovascular and cerebrovascular diseases.
Cellulose: 6.7 grams, apples with peel are only 2.4 grams, so the dietary fiber provided by an avocado is 34% of the daily intake. High fiber helps to lose weight, promotes gastrointestinal motility, and lowers blood pressure.
Vitamins: Avocado contains vitamins B5, B6, vitamin C, vitamin E, and vitamin K. It is a natural antioxidant.
Protein: Ordinary fruits generally do not have protein, but 100 grams of avocado contain 2 grams of protein, which is one of its outstanding advantages.
Minerals: Avocado also contains minerals such as phosphorus, sodium, magnesium, iron, zinc, copper, and manganese. There are more trace element types than other fruits.
However, even with many nutrients, it is not as versatile as legend.
Some literature indicates that avocado may have anti-oxidant, anti-inflammatory, and blood lipid regulation effects. But most of the nutrients and their effects are found in other fruits and vegetables, and they are cheaper and lower in calories. Therefore, in fact, avocado is not the best choice.
In addition, let’s take a look at the most special part of avocado-grease. Of the avocado oils, 70% are monounsaturated fatty acids, of which the oleic acid content is the highest, accounting for more than 61% of the total. But these indicators only mean that avocado is a good source of fat in the diet, it does not mean that it is a magic food, nor does it mean that it is healthy no matter how you eat it.
But people’s enthusiasm for eating avocados only shows one attitude: the modern Chinese have begun to pay attention to health and pay attention to it at any cost.
How to eat avocado can lose weight?
I said that avocado is a weight-loss holy product, but it has some truth, the key is how to eat. Between you and the high-eating diet style, you have a shea. In fact, if avocado is eaten as a diet food, it is exquisite:
A good avocado is not bright green, but slightly black. And it feels soft and hard (you can press it), which is the most suitable state for eating.
After peeling and pitting, you should not eat more than one meal at a time, 1/4 meal or less is better. Because of its high fat content, eating it without eating others can easily cause high fat. It is best to balance nutrition with other fruits and vegetables.
The first way to eat: eat directly. After cutting it, dip it in soy sauce or vinegar. It is said that it feels like eating salmon.
The second way to eat: Stir in mud to make a salad. Instead of butter and mayonnaise for bread, pasta, etc.
The third way to eat: add yogurt, sugar and stir to make ice cream. Believe me, it will taste much better.
The fourth way to eat: as a complementary food for weight loss meals. Cut into diced or sliced pieces and eat with other fruits and vegetables instead of meat. However, it should be noted that when eating avocado, you should eat less other sauces to avoid excessive calories and gain weight without loss.
In fact, avocados are very versatile, and they can be added to almost everything from rice to milkshakes. And it’s not only edible, it can also be used externally-
Because avocado is easily oxidized, eat it quickly after cutting. If you ca n’t finish eating, you can sprinkle some lemon juice on the surface of the pulp, wrap it in plastic wrap, and put it in the refrigerator. Also eat it early, otherwise it will turn black and smelly. A dozen dollars or so, if you break it before eating it, you will feel bad.