Eating the most nutritious fruit in the world / the world s most nutritious fruit "avocado" can prevent many chronic diseases, but these 3 types of people need to be treated!

What is very important for nurturing is to "eat it in season", but what should I eat during this season? Yuanqi.com "Eating in the Season" will organize the fruits and vegetables produced in the season for you, introduce the vegetables and fruits that are suitable for eating, their nutritional value, eating precautions, and the most practical foods.

Avocado is a good and high-quality fat, containing more than 20 nutrients, rich in single-infertility and fatty acids, which can reduce calcified sterols, promote the absorption of fat-soluble vitamins, and prevent chronic diseases that modern people are most afraid of. Kim's record lists avocado as "the world's most nutritious fruit."

[Reported by reporters Chen Huihui, Luo Jianyi, and Wang Yuting, origin/2011-08-14, 2012-09-16, 2021-05-02 Joint Report "Yuanqi Weekly Report Nutrition DIY" (Editor: The interviewer's job title may have changed, please forgive me)

Avocado is a famous fruit. It is called "forest cream" or "human cream" in its original place in the Americas. It is a good fat with high quality, containing more than 20 nutrients, and rich single infertility and fatty acids. It can reduce calcified sterols, promote the absorption of fat-soluble vitamins, and prevent chronic diseases that modern people are most afraid of. Therefore, the Kim record lists avocado as "the most nutritious fruit in the world", and the nutritional community likes to call avocado by "rice in fruits" because it is not just a fruit, but can also be used as a staple food.

Avocado is also known as butter, yellow pear, happy fruit, oyster (China), and fermented pear (Japan). Its origin is in hot climate regions such as Central America, Mexico and northern South America. It was introduced to Taiwan's planted in Taiwan during the Japanese treatment period. Avocado in Taiwan can be launched from June to February of the following year, including early births from June to August, mid-borne August to October, and late births from December to February.

Avocado is called "human cream" in Central America. Is avocado high in fat?

Avocado has super high nutritional ingredients, but unlike ordinary fruits, it has almost no powder or sugar at all, so it has no sweetness. However, the fully mature avocado has a special and incomparable taste, a bit like soft cream, and has a bit of kernel-like fruity flavor, which is also hard to be called avocado or yellow fruit. Avocado pulp is rich in fat, with an average content ranging from 8.3% to 22.8%. The amount of fat will vary depending on the variety and maturity of the harvest.

The heat content of avocado per 100 grams is 58 calories, and the fat content is 0.7 grams, accounting for about 11% of the total heat. Based on foreign data, about 7% to 12% of avocado is from fat, which is similar to the domestic data. According to the "Taiwan Regional Nutritional Ingredient Database" of the Department of Health, avocado has not the highest fat content in fruits, but is the only fruit that contains single-cell and fatty acids.

Single infertility and fatty acids help increase good cervical sterol (high-density lipoprotein sterol), help abusive cervical sterol (low-density lipoprotein sterol) and prevent the occurrence of heart disease and some cancers. In addition, unit-free and fat can often burn quickly after exercise, so it can be used as an important part of maintaining weight for a long time. Avocado has also become one of the most beloved fruits of modern people to reduce weight and maintain seedling condition.

In addition to oil, what other nutritional value does avocado have?

In addition to single-cell non-biota and fatty acids, avocado also contains vitamin A, C and B groups, as well as minerals, iron, and so on. Although the iron content of avocado cannot be compared with red meat and dark green vegetables, it is quite good in fruits.

Doesn't think that avocado has a soft and smooth taste, and its dietary fiber content is quite rich. However, people should not eat avocado in large quantities because they are rich in nutrients, eat balanced and appropriate foods. Eating food that is sufficiently produced is the only way to keep healthy.

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What are the benefits of eating avocado for the body?

1. Maintaining abdominal sensation

Intake of high-quality fat can help prolong the gastric emptying speed and delay the feeling of hunger. A study pointed out that those who add avocado to food have an increased avocado feeling than those who have not eaten avocado, which can suppress appetite for up to five hours.

2. Protecting the monosodium and fatty acids (MUFA) in avocado have been proven to reduce malnutrition (LDL) and improve good malnutrition (HDL). This double effect can help reduce cardiac disease risks. Its rich in debris can also help discharge excess calcification and fluid in the body, thereby reducing blood pressure.

3. Promote more nutrient absorption

Paired with avocado during meals can help the body absorb more antioxidant ingredients from other healthy foods. One study shows that eating avocado with tomato sauce and husband can increase the absorption of vitamin A; another study shows that eating salsa sauce with 2.5 tons of avocado can absorb up to 13 times the &beta than eating salsa sauce; - husband.

4. Promotes the health of the kidneys

Avocado is rich in fiber, non-flour and fat, which is beneficial to the growth of good bacteria in the kidneys. A study of obese adults pointed out that people who eat avocado every day have a higher variety of tract bacteria than those who eat avocado every day after 12 weeks compared to another group of people who eat avocado every day.

Avocado has a high heat. Do you want to eat avocado for those who want to lose weight?

According to the Department of Health, the heat of avocado per 100 grams is about 58 calories, which is similar to California plums and plums. It is not the highest among fruits. Avocado itself has no sweetness, and the pulp after it is soft and smooth. Many people don’t need to eat it. The most common way to eat it is to make avocado milk. Moreover, some people not only use whole milk to make the taste fragrant, but also do not hesitate to add more butterfly pears to "download the heavy book"..

Avocado with a skin-core weight ranges from 300 to 600 grams. If peeled and cored, the weight of the flesh is more than 200 grams. If all of them are eaten, the heat will exceed 110 calories. A larger avocado, more attractive in heat. Use avocado milk for one person and a quarter of a medium-sized avocado. Replace whole milk with low-fat and fat milk can reduce heat; if it is a family of four, you can use a whole avocado.

Do not want to cause weight and pressure, you should not eat fried food on the day of eating avocado, and reduce cooking oil, so you can avoid eating extra heat.

Avocado can not only be eaten raw, but also can be eaten. Which way to eat it has a higher nutritional value?

Whether eaten raw or cooked, the nutritional value difference is not large. The only thing to note is that avocado contains non-fried and fatty acids, and it is less stable after frying at high temperature. It is recommended to cook at low temperatures to avoid frying.

In addition, avocado can also be made into salad sauce. When eating salad, you want to enjoy the delicious avocado, but don’t want to eat extra heat. You can drizzle some avocado salad sauce to replace other sauces.

How to eat more nutrients? Correctly cut avocado is the key

Since the highest concentration of the type of vocado is under the skin of avocado, the correct removal of the peel can maximize the health benefits of avocado. It is recommended not to dig the pulp with a spoon, cut it with a knife and remove it to retain more pulp that touches the peel. The steps to remove the peel are as follows:

1. Use a knife to slid the avocado in a circle and cut it in half.

2. Use the tip of the end of the knife to poke the seeds easily and easily remove them.

3. Cut it into two equal parts to easily tear off the avocado peel and retain the most subcutaneous flesh.

Which chronic patients should pay attention to eating avocado?

Avocado is rich in nutrients, and it is not enough to eat single cells and fatty acids can also prevent cardiovascular diseases. However, in clinical practice, patients with type 2 diabetes, coronary heart disease and hypertension are mostly over-severe. The amount of avocado should be consumed. It is enough to eat once in one or two days. It is not recommended to eat avocado to prevent cardiovascular diseases.

For kidney patients with restricted load intake, avocado belongs to the "yellow zone" and is not a high-deep food. It is not a good food to eat appropriately.