They think that avocado is an unhealthy fruit with a fat content of 15.3% and a calorie of161kcal/100g. In order to sell avocados, marketers packaged avocados as "luxury goods in fruits" and publicized that avocados can "protect the heart, reduce cholesterol and lose weight", which led to a sharp increase in the import of avocados in China.
2 Avocado is good for health? Avocados are relatively healthy.
For those who think avocado is unhealthy, the focus of attacking avocado is its high calorie and fat, as well as its marketing promotion.
1. The calorie level of food is not the key to health. Nutritionist Lai said in The Power of Fat Burning: This is a funny logic that regards human consumption as a simple calculation problem. Calorie weight loss theory ignores the influence of food on body hormones. High-calorie avocado (rich in healthy fat, fiber and micronutrients) may make you feel full, reduce hunger and help you lose weight.
A study of 20 13 found that adding about half an avocado to lunch can enhance the satiety of overweight adults for the next 3 to 5 hours and inhibit hunger.
2. The fat in avocado is very healthy. Generally speaking, a medium-sized avocado contains about 63% monounsaturated fat, more than 20% polyunsaturated fat and 17% saturated fat.
In other words, most of the fat it contains is oleic acid (a monounsaturated fatty acid, olive oil is mainly this fatty acid), which can play a certain anti-inflammatory role and has a very healthy fat structure.
The really harmful fats are trans fatty acids, refined vegetable oils, hydrogenated vegetable oils, vegetable butter, margarine and margarine. Most processed foods such as biscuits and snacks contain trans fats. If you eat too much fatty acid during meals, you are prone to obesity, heart disease, chronic inflammation, insulin resistance and other problems.
The Australian documentary "A Film about Sugar" records the effects of high-sugar diet and low-sugar diet containing healthy fat on human body with real experience. The results show that the latter can not only keep the human body in a good mental state, but also help to lose weight and body fat.
3. Avocados are rich in nutrition. Does avocado contain vitamin A per100g? 7 micrograms, vitamin C? 10 mg, vitamin e? 2. 1 mg, vitamin K? 2 1 μ g, vitamin B 1? 0.07 mg, vitamin B2? 0.13mg, vitamin B3? 1.74 mg, calcium pantothenate? 1.39 mg, vitamin B6? 0.26 mg, folic acid? 8 1 microgram, choline 14.2 mg, calcium 14.2 mg, magnesium 29 mg, potassium 485 mg, protein 2 g, carbohydrate 8.5 g, fat 14.7 g, in addition, avocado also contains many antioxidant phytochemicals (.
The potassium content in avocado is very high, even higher than that of banana (358 mg). Adequate potassium can maintain the balance of potassium and sodium in the body, maintain blood pressure stability, muscle vitality, support the nervous system and prevent osteoporosis.
Avocado is very low in carbohydrate and fructose, which is a very good choice for people with low-carbon diet, and it minimizes the harm that fructose may cause to people, and fructose will make people eat more and more, and it will also aggravate obesity and induce hyperlipidemia.
4. Avocado has many functions. Monounsaturated fat in avocado can reduce inflammation, triglyceride, improve heart health and reduce the risk of heart disease;
Avocado is rich in potassium, which can relax the blood vessel wall and help maintain blood pressure.
Monounsaturated fat in avocado has anti-inflammatory effect and can reduce the risk of depression;
Avocado is rich in dietary fiber and healthy fat, which can enhance satiety and help to lose weight;
Folic acid in avocados is very important for fetal health and can prevent nerve and heart defects. Because of the high content of vitamin B6, it can also help pregnant women overcome nausea.
Avocado's high fat content and antioxidant properties can play an important role in maintaining skin health;
5. Marketing hype is not wrong. Avocado is a kind of high-quality healthy food, but now it is the era of "the fragrance of wine is not afraid of the depth of the alley". Good things can only be understood by everyone through certain marketing means, not only avocado in marketing hype, but also many fruits or other things, so we can't belittle avocado because of its marketing hype, and it will be good without false propaganda.
Although avocado has high nutritional value, it is not cost-effective, expensive and has a wonderful taste. Everyone should choose wisely.
6. Avocado is not suitable for people to eat. The health of avocado is relative. Some people are not suitable for eating avocado, such as people who are allergic to avocado, people with migraine, and people with poor gastrointestinal function.
3 how to remove the core of avocado? First, cut avocado in half around the core with a knife and then open it. At this time, put the stone on one side of the pulp, and then insert the spoon into the pulp around the stone for about 2 cm. You can pry open the core and dig it out.
Method 2: Cut avocado in half around the stone with a knife and break it. At this time, the stone will be on one side of the pulp.
Then cut the pulp with the core into two halves, and the core can be easily broken by hand.
4 How to deodorize avocado The cooking method of avocado is generally simple. Some spices are mainly used to deodorize avocado, such as black pepper, basil and rosemary.
Scrape avocado into paste or slice, and sprinkle with black pepper or chopped basil or rosemary.