ስለ ኣቮካዶ ምን ያህል ያውቃሉ?
Avocados are one of the most rich,
delicious, and satisfying foods on the planet. But as a nutritionist,
I’m also happy to report that an avocado is a powerhouse superfood.
These luscious gems which are technically fruits, although I
categorize them as “good” fat are packed with anti-aging, disease
fighting antioxidants, and nearly 20 different vitamins and minerals.
More
5 Things You Need to Know to Get LeanArtificial Sweeteners Aren’t
the Answer to Obesity: Here’s WhyClosing In? Hunt for Trooper
Slaying Suspect Intensifies NBC NewsWeather Warriors: Meet the
Pentagon's Combat Climatologists NBC NewsWhite House Fence-Jumper
Sparks Evacuation NBC News
One
study out this year found that regular avocado eaters have higher
intakes of fiber, vitamins E and K, magnesium and potassium—pretty
darn impressive! I eat avocado in at least one meal each day, and I
love how versatile they are for cooking (more on that below), but
there’s also more health-related news to share.
Check
out these five amazing avocado benefits. They boost satietyEating
good fats helps to slow stomach emptying, which keeps you fuller
longer and delays the return of hunger. Avocados, which provide about
22 grams of fat each (mostly as heart healthy monounsaturated fatty
acids, or MUFAs), certainly fit the bill. In one recent study,
volunteers rated feelings of satisfaction and appetite after dining
on meals with or without avocado. The addition of half of an avocado
to meals resulted in a significant boost in self-reported satiety and
a reduced desire to eat for up to five hours. This is one of the
reasons I often reach for guacamole as my salad dressing. They’re
waist whittlers According to a recent survey, Americans are still
fat-phobic, probably due to the notion that eating fat makes you fat.
But the truth is eating the right types of fat is actually a savvy
weight-loss strategy. In addition to upping satiety, plant-based fats
like avocado provide antioxidants and fight inflammation, which have
both been linked to weight management. That may be why recent
research revealed that regular avocado eaters weigh less and have
smaller waists, even without eating fewer calories
They
protect your tickerThe MUFAs in avocados have been shown to slash
“bad” LDL cholesterol, and up “good” HDL levels a double
whammy effect that helps to lower the risk of heart disease, the #1
killer of both men and women. A recent UCLA study also uncovered some
remarkable heart protective effects of avocado consumption: Compared
to eating a burger without avocado, the addition of half of a Hass
curbed the production of compounds that contribute to inflammation,
improved blood flow, and didn’t increase triglycerides (blood fats)
beyond the amounts raised by the burger alone. Avocados are also a
source of potassium, a nutrient that helps reduce blood pressure by
acting as a natural diuretic to sweep excess sodium and fluid out of
the body, which relieves pressure on the heart and arteries (bonus:
that also means avocado is a natural de-bloater!).
They’re
nutrient booster. Enjoying avocado at mealtime can help your body
absorb more antioxidants from other healthy foods. In one Ohio State
study, when men and women ate salads and salsa topped with 2.5
tablespoons of avocado, they absorbed over 8 times more
alpha-carotene and 13 times more beta-carotene phytonutrients known
to fight cancer and heart disease. Another recent study found that
pairing avocado with tomato sauce and carrots boosts absorption of
the veggies’ vitamin A, a key nutrient needed for healthy skin,
vision, and immunity.
They’re
not just for savory dishes. I adore guacamole, but one of my favorite
things about avocado is that there are so many other ways to enjoy
it, including in sweet dishes. I often whip avocado into fruit
smoothies, whip it into chocolaty pudding, and substitute it for
butter when baking. Just trade each tablespoon of butter in recipes
like brownies and cupcakes for half a tablespoon of avocado. This
swap slashes calories, upgrades the nutritional quality of your
goodies, and still provides the creamy texture that will leave you
feeling satisfied. Try it, and send us a picture of your healthy
creation!Avocados are one of the most rich, delicious, and satisfying
foods on the planet. But as a nutritionist, I’m also happy to
report that an avocado is a powerhouse superfood. These luscious gems
which are technically fruits, although I categorize them as “good”
fat are packed with anti-aging, disease fighting antioxidants, and
nearly 20 different vitamins and minerals.
Source:Time
Comments
Post a Comment