Avocado takes care of the cardiovascular system, slows down inflammation, and can also lose weight and lower blood sugar! Nutritionist reveals that "eating like this" has higher nutritional value

Avocado, also known as avocado, avocado, and avocado, was listed by Guinness World Records in 1998 as "the most nutritious fruit in the world". Dietitian Li Wanping said that avocado contains protein, dietary fiber and vitamins A, C, and E, and also provides minerals such as potassium, magnesium, and niacin; more importantly, it is a fruit with a very high fat content, and more Unsaturated fatty acids that help lower bad cholesterol.

Li Wanping pointed out that people should not smell the oil and change its color. Although avocado has high oil and is known as "the poor man's cream", most of them can help reduce bad cholesterol and lower Density Cholesterol Unsaturated Fatty Acids. In addition, 70% of the unsaturated fatty acids are monounsaturated fatty acids that are rarely ingested by ordinary people, which are more beneficial to cardiovascular and blood lipids.

Because avocado is full of oil, it can help fat-soluble antioxidant nutrients such as vitamin A and beta-carotene to be better digested and absorbed in the human body. Foreign studies have pointed out that when eating with avocado in a meal with tomato sauce, the absorption of β-carotene in tomato sauce will increase by 2.4 times, and the efficiency of conversion to vitamin A will increase by 4.6 times; if the meal is eaten with carrots, it can make carrots The absorption of β-carotene is increased by 6.6 times, and the conversion efficiency into vitamin A can reach as much as 12.6 times. It is recommended that people who want to protect their eyes and skin can refer to this method of eating.

AvoB fat in avocado can reduce weight and lower blood sugar

Li Wanping said that a study found that avocatin B (AvoB), a unique fat molecule only in avocado, may be the key to controlling obesity, delaying or preventing diabetes, especially Type 2 diabetes due to insulin resistance. At that time, researchersMice were fed a high-fat diet for 8 weeks to make them obese and insulin resistant. AvoB was added to the diet of half of the mice for the next 5 weeks, and the mice that ingested AvoB were found to have significantly lower body weight, a slower rate of increase, and increased insulin sensitivity. However, the professor who led the study also pointed out that because AvoB levels can vary widely between different avocados, the utility of consuming avocado alone to obtain AvoB needs to be re-evaluated.

A study of overweight adults found that those who had half an avocado for their lunch had a significantly 40% lower desire to eat within three hours of the meal, compared to a normal lunch without avocado , but a 26% increase in satisfaction with their diet. And found that although the overall calorie and carbohydrate intake increased due to avocados at lunch, the blood sugar levels of the subjects were no different from those of the control group, thinking that "avocados can increase satiety, reduce appetite and help blood sugar management" maybe have potential effect.

Naturally ripened avocados are more nutritious

Most of the green-skinned avocados that people buy home are not fully ripe, and if eaten immediately, they will have a bitter taste. Li Wanping suggested that the avocado should be kept at room temperature for a few days after you buy it back, and it can be eaten when it is slightly soft and elastic when you press it, and it can be eaten when the skin turns dark brown. If you can't wait, you can put it with apples or bananas In a paper bag, place it in a cool and ventilated place to speed up the maturation. Storing avocados at room temperature for a few days and eating them until they are soft is not only delicious, but also nutritionally beneficial. Such as dietary fiber or potassium, magnesium, phosphorus and other minerals, as well as precious unsaturated fatty acids and other nutrients will be more abundant.