This should start with the fatty acid composition of avocado, which can be divided into three types: saturated, monounsaturated and polyunsaturated. Among them, saturated fatty acids can lead to the increase of human serum cholesterol, which is extremely unfriendly to human cardiovascular system. The World Health Organization recommends that the intake of saturated fatty acids should be less than 10% of the total dietary energy. For example, animal fat, cream and butter all contain more saturated fatty acids.
Monounsaturated fatty acids can effectively reduce the content of serum total cholesterol and plasma low density lipoprotein cholesterol, which is highly praised by nutritionists. The fat in avocado is mainly monounsaturated fatty acids (accounting for 7 1% of the total oil content) and polyunsaturated fatty acids (accounting for 13%), with less saturated fatty acids (15%).
In addition to high healthy fat content, avocado is also rich in B vitamins, dietary fiber, potassium, magnesium and other nutrients, as well as polyphenols. The contents of vitamin B 1, vitamin B2 and potassium in avocado are about 3.5 times, 2 times and 6.5 times that of pear respectively.
Therefore, avocado is indeed a high-quality, healthy and nutritious fat source. What should we do about this high-quality and healthy fat source? Of course, take it to replace other unhealthy fat sources!
In other words, you should eat avocado, not lard, butter, butter, cream and other things, and it is best not to eat these things after eating avocado. Specifically, avocado is made into avocado puree with a blender, not butter used to wipe bread; Or add avocado to salad, but subtract mayonnaise, salad dressing, etc.
In a word, eating avocado, but eating less other unhealthy lipids can make you healthier and really protect your cardiovascular system. But! If you insist on eating an avocado every day and eating all kinds of meat at the same time, then you are waiting to gain weight! After all, eating100g avocado consumes more fat than eating100g chicken.
If you like the taste of avocado, you'd better replace saturated fatty acids such as butter, but if you don't feel avocado, there is no need to eat avocado for "health". The nutrients of avocado can also be eaten in other fruits.