AVOCADO: PROPRIETĂȚI, BENEFICII, REȚETE
Avocado nu este doar un fruct delicios, ci și un aliment funcțional excelent, benefic pentru organismul nostru și cu multiple proprietăți.
Avocado este un fruct tropical care aparține familiei Lauraceae, o specie originară din America Centrală, cultivată încă din anul 500 d.Hr., iar acum se găsește cu ușurință și pe piața italiană, având proprietăți nutriționale valoroase, fiind deosebit de potrivit pentru dietele orientate spre stare de bine și slăbire.
Hai să descoperim împreună beneficiile avocado-ului și câteva rețete rapide pentru a profita de acest nutrient excelent.
Proprietăți și beneficii ale avocado-ului
O dietă sănătoasă și un stil de viață echilibrat pot ajuta la prevenirea și încetinirea evoluției unor patologii importante asociate înaintării în vârstă. Avocado este un aliment sănătos, iar vitaminele, mineralele și grăsimile bune din compoziția sa ajută la prevenirea diverselor boli și menținerea organismului într-o stare optimă. Iată o listă cu cele mai importante beneficii și proprietăți ale avocado-ului:
- Bogat în nutrienți. Avocado este o sursă importantă de vitamine C, E, K și B6, precum și de magneziu și potasiu. Conține un nivel ridicat de grăsimi mononesaturate, așa-numitele grăsimi bune, care nu îngrașă, ci sunt benefice pentru sănătate. Consumul de grăsimi sănătoase favorizează regenerarea pielii, îmbunătățește absorbția vitaminelor liposolubile, a mineralelor și a altor nutrienți și susține sistemul imunitar.
- Benefic pentru inimă și rinichi. Cantitatea ridicată de potasiu prezentă în avocado asigură regularitatea bătăilor inimii și echilibrul lichidelor din organism. Acesta din urmă este important și pentru buna funcționare a aparatului urogenital.
- Excelent pentru vedere. Avocado conține luteină și zeaxantină, două fitonutrienți prezenți în țesutul ocular. Aceștia oferă protecție antioxidantă pentru a minimiza daunele, protejând ochii chiar și de lumina UV. Acizii grași mononesaturați din avocado ajută, de asemenea, la absorbția altor antioxidanți solubili în grăsimi, precum beta-carotenul. Prin urmare, prezența avocado-ului în dieta noastră poate contribui la reducerea riscului de apariție a degenerescenței maculare, tipică îmbătrânirii.
- Util pentru prevenirea osteoporozei. Jumătate de avocado oferă aproximativ 18% din valoarea zilnică recomandată de vitamina K. Aceasta este adesea neglijată, dar este esențială pentru sănătatea oaselor. Aportul suficient de vitamina K protejează sănătatea oaselor prin optimizarea absorbției calciului.
- Combate riscul de depresie. Avocado este o sursă bună de folat, iar studii recente au identificat o legătură între nivelurile scăzute ale acestui nutrient și depresie. De fapt, folatul ajută la prevenirea acumulării de homocisteină, o substanță care poate compromite circulația și aportul de nutrienți la nivelul creierului. Mai multe studii au asociat excesul de homocisteină cu disfuncții cognitive, depresie și scăderea producției de serotonină, dopamină și norepinefrină, neurotransmițătorii care reglează starea de spirit, somnul și apetitul.
- Bun pentru digestie. Avocado este bogat în fibre. Consumul de alimente care conțin fibre naturale poate ajuta la prevenirea constipației, la menținerea integrității tractului digestiv și la reducerea riscului de cancer de colon.
- Detoxifiant natural. Fibrele adecvate favorizează tranzitul intestinal regulat, esențial pentru eliminarea toxinelor prin bilă și materii fecale. Acest lucru ajută organismul să mențină un echilibru bacterian sănătos. În plus, contribuie la reducerea nivelului de inflamație de-a lungul tractului digestiv.
- Barieră împotriva bolilor cronice. Acizii grași mononesaturați prezenți în avocado pot fi utili în prevenirea afecțiunilor cronice precum bolile cardiovasculare. Un aport adecvat de fibre poate reduce riscul de accident vascular cerebral, hipertensiune, diabet, obezitate și unele boli gastrointestinale, și poate, de asemenea, să scadă tensiunea arterială și nivelul colesterolului, să îmbunătățească sensibilitatea la insulină și să crească pierderea în greutate la persoanele cu obezitate.
Rețete cu avocado
Avocado poate fi integrat în dieta noastră sănătoasă în diverse moduri. Avocado-ul moale, de exemplu, este perfect pentru guacamole, în timp ce cele mai ferme sunt ideale de feliat și adăugat în salate sau sandvișuri.
Iată câteva idei pentru a folosi avocado mai des în dieta noastră sănătoasă:
- Prepară guacamole clasic cu avocado, ceapă, lime și coriandru
- Adaugă felii subțiri de avocado și somon sălbatic pe pâine prăjită: faimosul avocado toast!
- Asociază-l cu ouă jumări pentru un mic dejun super energizant
- Amestecă-l cu puțin ulei de măsline și suc de lămâie și folosește-l în loc de maioneză în salate.
- Integrează-l în smoothie-uri sau sucuri pentru o sursă de grăsimi bune
- Presară puțină sare și piper și gustă direct din coajă.
Există atât de multe moduri de a folosi avocado, nu te teme să experimentezi!
Avocado: sfaturi utile
Pentru a ști cât de copt este un avocado, trebuie să presezi ușor coaja. Dacă este complet tare, avocado mai are nevoie să se coacă, iar dacă cedează la presiune, este gata de consum.
Dacă vrei să păstrezi avocado proaspăt cât mai mult timp, pune-l la frigider până când ești gata să-l consumi. Dacă vrei să se coacă mai repede, ține-l într-o pungă de hârtie împreună cu un măr.
Avocado este doar unul dintre numeroasele alimente funcționale benefice pentru organismul nostru. Fiecare persoană are însă nevoie de un plan alimentar adaptat propriilor caracteristici și nevoi nutriționale. Programează-ți o consultație nutrițională gratuită cu experții noștri nutriționiști!
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