The nutritional value of avocado:
Avocados are "energy intensive" fruits, and their fat content is particularly high. However, the main components of these fats are unsaturated fatty acids and essential fatty acids that are very beneficial to the human body. Therefore, it is beneficial to the control of blood fat. It is also because of these fats that the vitamin E and beta-carotene content of avocado is higher and better absorbed than other fruits.
Avocado also contains 11 kinds of vitamins, and is rich in protein, calcium, iron and other nutrients and minerals, can provide all kinds of nutrition in all directions, each kilogram of heat is 2 to 3 times the average fruit. It is also rich in dietary fiber and potassium, magnesium and other minerals. In other words, the general fruit has the advantages of avocado, and the common fruit has no advantages of avocado.
Eating avocado reduces cholesterol:
Avocado can help “replace†unhealthy fats in the diet into a “healthy†version. Eating one avocado a day can improve bad cholesterol levels, and this diet is equally effective for people who are overweight.
U.S. researchers found that oleic acid contained in avocado is a kind of monounsaturated fat that can replace saturated fat in the diet and therefore has the effect of lowering cholesterol. Eating avocado can lower the level of low-density cholesterol (also known as bad cholesterol) in the blood. The researchers divided 45 healthy but overweight adults into three groups. One group ate ordinary foods, one group ate low-fat foods, and the other group also ate ordinary foods, but with one avocado per day. Five weeks later, the researchers found that the bad cholesterol level in the blood of those who consumed one avocado a day decreased by an average of 10%.
How to eat avocado:
The most straightforward way to eat is to eat raw. Use a knife to cut around the shell and gently sip it, then eat it with a small spoon. Although time is saved, the taste is not so delicious.
If you want to pursue delicious, you can mix avocado, banana or milk, stir in a blender to make avocado smoothie, which is the baby's favorite. Six-to-seven-month-old babies can be slightly on the baby's lips.
Of course, you can cut the avocado, mix it with other fruits, add salad dressing, and mix fruit salad. If you like a little western friend, you can also try avocado sandwiches. Put the flesh in a bowl, crush it with a spoon, stir it into a clay, and put it on a piece of bread. This is also a good choice.
In addition to making avocado salad dressing, most people do not know how to incorporate avocado into their diet. But when eating this avocado salad dressing, people tend to mix high-calorie, high-salt corn chips, which is unhealthy.
In fact, avocado is rich in monounsaturated fatty acids, but it also contains other beneficial ingredients such as fiber and plant sterols. It can be made into salads, served with vegetables, sandwiches, and protein-rich foods such as fish and chicken.
To say the most delicious way of eating avocado, you also need to wrap sushi with sashimi. Cut the flesh into thin slices and wrap it in the outer layer of sushi rice. Or cut into strips and wrap them in the laver bag with the fillets. The savory flavor of the sashimi itself, together with the aroma and tenderness of avocado's finishing touch, will definitely be a “one more†delicacy if it is accompanied by mustard or salad dressing.
How to pick a good avocado? The uniform color is a good result:
According to experts, when choosing avocados, first look at the color of the peel. Whether green or black, the skin color should be bright. The most important point is that the skin color should be uniform. If there are dark spots in the cyan peel, or between black and white, this kind of avocado should not be selected.
In addition to peel color, you can also press the fruit by hand to determine the maturity of the avocado. When you buy it, if you press it too softly, it means that the flesh has been rotted. Perhaps it is dark inside. Moderate hardness and softness. It can be felt with a little touch and is the most suitable for eating. Cut open with a knife, which is tender green and yellow. The pointed head of avocado also needs special attention. The flesh of the head is hard compared to the fruit body. If the body is hard and the head is soft, the flesh fibers inside may have turned black.
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