How to eat avocado? What are the nutritional values? Is it high in calories? How do you choose?

Avocado is a more common fruit, many friends like to eat, not a few do not like to eat, both sides are more extreme. The nutritional value is comparable to that of cream, and even has the laudatory name of "forest cream". So how do you eat avocados? What is the nutritional value of avocado? Who can't eat avocado? Is avocado high in calories? How to choose avocado?

First, how to eat avocado?

1. Direct consumption

Wash the avocado, remove the peel and core, cut it into small pieces and eat it directly, pay attention to taste it carefully, you may not be used to eating it for the first time.

2. Make a salad

Cut the avocado into about 1 cubic centimeter of fruit, match it with peas, corn and your favorite vegetables (such as scalded broccoli, cucumbers, tomatoes, etc.), and then mix it with salad dressing or tomato sauce. it's a delicious and healthy avocado salad!

3. Spread it on a piece of bread

Cut the avocado open, scoop it up with a small spoon, spread it evenly on the bread as jam, and add strawberry jam or honey to make it taste good. This practice is very simple, convenient and sweet.

4. Milkshake

Add avocado to appropriate milk or yogurt, plus honey, put it in a blender and stir it into a milkshake, which is a favorite of children and young people.

5. Mix sugar

Pick a ripe and soft avocado, cut it in half, remove the core, scrape the flesh off the skin with a small fork or spoon, mix well with a spoon of sugar, and eat directly with a spoon.

6. Make jam

Cut the avocado pulp into small pieces and stir-fry it in the pan with a small amount of olive oil. Then, season with salt and garlic powder. Eat or wipe bread or sandwiches with bread.

2. Nutritional value of avocado

1. Every 100 grams of avocado contains about 160 kcal of energy, which is 3 times that of sweet apple and 2.7 times that of milk.

2. Avocado kernels contain 829% oil, and avocados are also a good source of folic acid. An avocado provides 57 micrograms of folic acid, or 28% of the daily intake.

3. Avocado is rich in glyceric acid, protein and vitamins, as well as lutein, which is a carotenoid.

4. The fiber content of avocado is very high. One avocado provides 34% of the daily intake of dietary fiber. In terms of fiber content, one avocado is equivalent to 2 sweet potatoes and 2 lettuce.

5. Avocado is rich in a variety of vitamins (A, C, E and B vitamins, etc.), a variety of mineral elements (potassium, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, manganese, selenium, etc.), and edible plant fiber. Rich fat contains up to 80% unsaturated fatty acids, which is a high-energy and low-sugar fruit.

Who can't eat avocado?

1. People with allergies should not eat avocado.

Avocado rich in protein will stimulate the body to a certain extent, which will cause some people with allergies to have an uncomfortable effect. It will not only aggravate the symptoms of patients with allergic constitution, but also easily cause allergic symptoms, which is very disadvantageous to the body of patients.

2. Obese people should not eat avocado

Because avocado contains a certain substance, will make obese patients become more obese, will increase the amount of fat in patients' bodies, which is very disadvantageous to our body.

3. People with poor digestive function should not eat avocado.

Because avocados are rich in unsaturated fatty acids and proteins, and most of these proteins are plant proteins, which are not conducive to our human digestion. Therefore, people with poor digestive function are not suitable to eat too many avocados.

4. Is avocado high in calories?

Avocados are high in calories in fruits, which are higher in calories than rice of the same weight, but they consume less energy at night. Avocados with such high calories are prone to fat accumulation.

5. How to choose avocado?

Color: it is best to choose black, not turquoise.

Feel: to choose hard and soft is just right, too hard will be born too soft may be bad.

Appearance: rough, with a pit is better, the surface is smooth can not be eaten.

Stalk: if the joint between the stalk and the fruit is dark brown, do not buy it.

Wounds: do not buy those that have wounds on the outside and show flesh.