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Всё о пользе авокадо

Всё о пользе авокадо

Авокадо или персея американская – грушевидная ягода, которую люди культивируют с третьего тысячелетия до н.э. Его родиной является Южная и Центральная Америка. Ацтеки называли авокадо «лесным маслом» и почитали как символ плодородия.
Еще не так давно жирные авокадо считались вредными для здоровья, сегодня же их называют суперпродуктом. Их бархатистая сливочная текстура идеально подходит для соусов, салатов и десертов.
Один плод содержит примерно 160 ккал и состоит в основном из жирных кислот и масла. Однако суперпродуктом авокадо называют не зря, ведь помимо этого в них содержатся: антиоксиданты, клетчатка, белки и углеводы, витамины Е, К, рибофлавин и тиамин, биотин, ниацин, фолиевая кислота и каротин.

Несмотря на то, что в авокадо много жиров, все они мононенасыщенные, а значит – здоровые. Их потребление снижает риск развития сердечно-сосудистых заболеваний, понижает уровень ЛПНП - плохого холестерина и повышает уровень хорошего (ЛПВП). Кроме того, мононенасыщенные жиры положительно влияют на уровень инсулина, что полезно людям, страдающим диабетом 2 типа.

Благодаря витамину Е, авокадо полезен для красоты кожи. Так что пока готовите вкусный салат, одну дольку можно размять и нанести на очищенную кожу лица, оставить на 15 минут, а затем снять салфеткой, смоченной в теплой воде.
Авокадо – источник олеиновой кислоты, известной своей способностью улучшать работу мозга, память и повышать концентрацию внимания.

Плоды персеи американской богаты витаминами К и С. Витамин К участвует в абсорбции кальция в организме, снижая таким образом риск развития остеопороза. А витамин С – мощный антиоксидант и поглотитель свободных радикалов. Он повышает иммунитет, помогает предотвратить анемию и развитие инфекции дыхательных путей.

Клетчатка – еще один плюс в составе авокадо. Питание с высоким содержанием клетчатки способствует улучшению пищеварения, качества флоры кишечника, снижению риска сердечных и онкологических заболеваний.

Помимо витамина С, авокадо содержит целый ряд антиоксидантных веществ, например, бета-ситостерин, глутатион и лютеин. Они полезны для здоровья глаз, предотвращают катаракту и дегенерацию желтого пятна. Эти фитохимические вещества защищают организм от повреждения ДНК и мутации клеток.

Фолиевая кислота – еще одно достоинство южноамериканских плодов. Фолиевая кислота защищает сердце, способствует правильному развитию нервной системы у детей и взрослых.
Существует более четырехсот сортов авокадо, но в наших магазинах такого разнообразия вы не найдете. Если вы увидите гладкие бледно-зеленые с желтизной плоды, значит перед вами сорт Бекон. У сорта Фуэрте более темная кожура, мякоть бледно-зеленая и сливочная. Овальные плоды с толстой кожурой означают, что перед вами сорт Гвен. У сорта Хасс овальная форма и шершавая кожура. А Зутано отличается гладкой кожурой и водянистым вкусом.

Авокадо собирают неспелыми, чтобы они хорошо переносили транспортировку в разные части света. Однако употреблять в пищу лучше полностью созревшие плоды. Если вы купили твердые авокадо, оставьте их при комнатной температуре и проверяйте ежедневно. Когда они станут мягкими, их можно использовать.

А вот слишком мягкие перезревшие плоды лучше оставить в магазине, так как мякоть может быть волокнистой и иметь горьковатый привкус.

Из авокадо можно приготовить много полезных и вкусных блюд. Например, вы можете добавить его в суши-торт, приготовить кускус или тосты, куриный салат или смузи.
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