Avocado, scientific name avocado, is a fruit that grows in tropical evergreen trees. Although it is called an avocado, it is not very similar to the “family of pears”; it has a delicate taste, and does not taste like the rough fiber of a pear. From these characteristics, avocado does not seem to be a competent fruit. But somehow, the delicate taste and unique flavor of avocado have gradually been recognized by the majority of foodies. This small and fresh food has also changed from no one to become a celebrity in the catering industry. Regarding avocado, there are rumors on the Internet: Avocado has a very high fat content. Regular consumption of avocado is not good for our health; eating avocado is not as good as lard; eating avocado can lose weight… is the rumor true? Let’s find out! The nutritional value of avocado fruit is the main way we get vitamins, minerals, and dietary fiber. Avocado is no exception. Compared with other fruits, its nutritional value can be said to be a victory. It is a rare “all-rounder” among fruits. Protein, fat, vitamin A, vitamin C, B vitamins and calcium, iron, zinc and other minerals are higher than common fruits. If the biggest characteristic of avocado is its fat content, avocado has the highest fat content among all fruits, probably about 15%, but the composition of fat is mainly monounsaturated fatty acids, which can account for 70% %the above. Therefore, from the nutrient composition table, avocado is indeed a fruit with high nutritional value. Avocado has high fat content, but it is mainly monounsaturated fatty acid, which is good for health. As mentioned above, the fat content of avocado is very high. 15g of 100g avocado is fat. What is the concept of this fat content? Just give a few examples. The fat content of lean beef is 2.3g; the fat content of chicken breast is only 5.0g; the fat of pork tenderloin is only 7.9g. This shows that the fat content of avocado is indeed very high, it is simply a wonderful flower in the fruit. So, do we need to worry about eating too much fat and damaging our health? This worry is completely unnecessary. Because the fat of avocado is different from animal food fat, it has less saturated fatty acids, and more than 70% are monounsaturated fatty acids (same as olive oil). Monounsaturated fatty acids have many health benefits, such as improving blood lipids, regulating blood sugar, preventing coronary heart disease, improving cognitive function, and so on. Why is it that avocado is not as good as lard? If you go online to search for avocado, you might find something like: Avocado is not as nutritious as lard? You may pay IQ tax on the money you buy for healthy food! The reason for this statement is a report from the BBC. In this report, the BBC made an elaboration and introduction based on a 2015 study on “the most nutritious food in the world”, and in this list, lard really defeated many foods. , Ranked eighth out of 100 foods considered the most nutritious, while avocado ranks only 417th out of 1,000 foods. If you only look at the rankings, avocado is really not as good as lard. In fact, this is a misinterpretation of some domestic media: that study did not directly rate food. It is not that the higher the score, the more edible value we should eat. Rather, a food with a higher score means that it will be more suitable for being placed in the diet, indicating that when it is taken with other foods, it has a higher probability of meeting our daily nutritional needs. Therefore, to say that avocado is not as good as lard means that the nutritional applicability index of avocado is not high. In other words, eating avocado can’t better guarantee the daily nutrients needed under the premise of not being sure about other ingredients. In the Chinese interpretation of the BBC, the main reason why lard ranks so high is also attributed to the high content of monounsaturated fatty acids, but lard also contains high saturated fats. Never listen to rumors and really eat lard. Can avocado lose weight? Many fitness cafes are eating, avocado salad, avocado sandwiches, avocado noodles ~ seems to eat avocado to lose weight. Therefore, many people have such questions: Can avocado lose weight? Let’s not answer this question directly. Let me talk about the truth of weight loss/weight loss: energy intake is less than energy expenditure. No matter what food you eat, as long as the energy of the food is less than the energy consumption of the body, you can lose weight. Therefore, to say that avocado can lose weight is not to say how amazing this food is.
People take food as the top priority, and we will always have an endless conversation on the topic of dietary health. Regarding the “lard” ingredient, most people are familiar with it. In the 1970s and 1980s when the materials were not rich enough, many home cooking oils were dominated by lard and soybean oil. The application of oil is much less than the original. Many people say that lard is often eaten, which is not good for the health of the body. Is this really the case? Let’s analyze and discuss today. If we directly say that eating lard is good or not, we still have to analyze the specific situation. If for a person who has high blood fat, obesity, big fish and meat all day long and excessive nutrition, if he eats lard often in this situation, it is certainly not a healthy way to eat; but if Let’s imagine that a child in a poverty-stricken area or a refugee camp, when growing up, can’t eat enough every day, and his body is seriously deficient in various nutrients. Quality, oil-soluble vitamin nutrition and other aspects, lard will become a natural “good food.” Therefore, whether a food is healthy or unhealthy, we still have to tell who this food is for, do you say it? Lard, also known as lard oil, is animal fat extracted from pork. It is usually a pale yellow transparent liquid under heating, and lard will solidify into a white solid state at room temperature or under refrigeration. In fact, in terms of nutritional value, lard contains fat-soluble and cholesterol-rich vitamin nutrients, such as vitamin A, vitamin E, etc., and vitamin B2, B6 and other ingredients in B vitamins. It is also the nutritional component of lard. Therefore, lard is not useless, but an animal fat rich in vitamins. The advantage of lard is also its unique aroma. In cooking, the special aroma produced by lard can play a role in enhancing aroma and appetite. Therefore, many friends like to use lard to cook food, and this factor There is an important relationship. If there are unhealthy factors for lard, there are many things to say. It should be emphasized that for those who have high blood fat, obesity, and overnutrition problems, and those who have cardiovascular disease problems or risks, they should focus more on the control of lard intake. Although lard is rich in nutrition, but Lard is rich in calories, and eating lard often is an unfavorable factor for controlling excess energy and controlling intake as much as possible. In addition, lard is rich in cholesterol and has a high content of saturated fatty acids. Regular consumption of lard will cause the body The burden of lipid metabolism increases the difficulty of controlling blood lipid elevation and the risk of cardiovascular disease. Therefore, if you need to control body weight, blood sugar, blood lipids, excessive energy intake, and cardiovascular disease risk, lard is not recommended for regular consumption. , Can not be counted as a friend with energy problems, control intake, reduce the risk of cardiovascular disease healthy ingredients. In addition, the metabolic capacity of the elderly is weakened, and it is often accompanied by problems or risks of cardiovascular and cerebrovascular diseases. For elderly friends, it is also not recommended to eat lard often, so as not to cause metabolic burden on the body and increase the risk of cardiovascular and cerebrovascular diseases. To sum up, lard is good or not, whether you want to eat regularly or eat less, or to combine with your own actual situation, if your body is in a nutritionally deficient state, a moderate amount of lard can be eaten often, but if you It belongs to the state of excess energy, and the body is still at risk of cardiovascular and cerebrovascular diseases. It is best to be restrained in the consumption of lard, and it is not necessary to completely ban it. Occasionally eat a little, and use lard when cooking Put a little bit to reduce the intake of unhealthy fats as much as possible, which is also an important aspect of a healthy conditioning diet, which deserves our attention and persistence.
Hot steamed buns just come out of the cage, add a pair of chopsticks lard, sprinkle a little salt, this is the happiest thing when I was a kid! Now think of it: Big white buns are fine grains, lard is animal oil, plus high salt; these are all unhealthy diets. But when and what do you say? At that time, it was very happy to have lard and steamed buns. Because meat is rarely eaten at ordinary times, during the New Year, I buy more lard oil and go home and put the finished lard in the jar. It is eaten until the summer. It is not slow to eat, but only one steamed bun at a time. Add lard, the right to eat meat. Even now, lard bibimbap is delicious, but can we eat lard for a long time? Which oils are healthy oils? Today we will talk about oil! 1. The benefits of lard, but not the best choice: Lard also contains more cholesterol, the content is about 93mg / 100g. Lard contains up to 40% saturated fat, so it can have a creamy texture. Because there is enough saturated fat to blend the oil with starch, cellulose, etc., lard can be perfectly blended with rice noodles and other ingredients to make a crispy and smooth snack snack. From a delicious point of view, lard is indeed a good food. However, our current healthy diet recommends replacing vegetable oils with vegetable oils. Vegetable oils are mainly unsaturated fatty acids and animal oils are mainly saturated fatty acids. Too much saturated fatty acids will increase blood lipids and lead to a high incidence of cardiovascular and cerebrovascular diseases. Second, the latest research: Recently, a study in an authoritative magazine in the cardiovascular field showed that replacing unhealthy oil with olive oil can protect the heart. A total of 90,000 people were selected for the study. After 24 years of observation, the situation of their edible oil and their relationship with cardiovascular diseases were analyzed. Studies have shown that those who eat more than> 7 grams of olive oil a day have a 18% lower risk of coronary heart disease than those who do not eat olive oil. In addition, if you use the same amount of olive oil instead of 5 grams of margarine, butter, mayonnaise or dairy fat every day, you can reduce the risk of cardiovascular disease by 5% -7%. This shows that using olive oil instead of oil with a high content of saturated fatty acids can reduce the risk of cardiovascular disease such as coronary heart disease. In fact, it’s not just olive oil. For heart health, in general, oils with a high content of saturated fatty acids and trans fatty acids are not good for heart health, and oils with a high content of unsaturated fatty acids are good for heart health. A large number of medical studies have confirmed that replacing unsaturated fatty acids with unsaturated fatty acids can reduce low-density lipoprotein cholesterol, as well as the incidence and mortality of coronary heart disease. The five oils with the highest saturated fatty acids: butter, goat oil, butter, lard, palm oil; these oils are not recommended to eat; olive oil, rapeseed oil, peanut oil, sunflower oil, soybean oil, corn oil, sesame oil, etc. Saturated fatty acids are low. On the contrary, the unsaturated fatty acid content of these vegetable oils is relatively high. So olive oil, rapeseed oil, soybean oil, corn oil, sunflower oil, flaxseed oil, etc. are relatively healthy oils. It should be noted that olive oil and other oils with high content of unsaturated fatty acids are not eaten as much as possible. The dietary guidelines of our residents suggest that the amount of edible oil per person per day is 25 grams. Even if a healthy vegetable oil is not excessive, it should not be high temperature. 3. Trans-fatty acids are not harmful to edible oil. It is generally said that the temperature has exceeded 200 ℃. At this temperature, the essential fatty acids in the oil are destroyed, which greatly reduces the nutritional value of the oil At the same time, various vitamins in vegetables have been destroyed in large quantities; there are also carcinogenic fumes. Therefore, pay attention to controlling the oil temperature not to be too high during cooking. The simple method is to put a piece of scallion into the oil pan. If a lot of bubbles appear around the scallion, it will not change color quickly, which is the appropriate cooking temperature. If the scallion turns yellow quickly, the temperature is too high. Another trick is to “hot pan cold oil”, first burn the pan very hot, then pour the oil, you can directly cook the food. At this time, the oil temperature rises quickly, but the heating time is short, which can protect the vegetable oil to a certain extent and avoid the formation of harmful substances. When we fry food, the oil will produce trans fatty acids at high temperature. Trans fatty acids will cause obesity, increase blood lipids, produce more vascular waste, form blood clots, and cause cardiovascular and cerebrovascular diseases. Therefore, trans fatty acids should attract our attention. Trans fatty acids can increase the taste and taste of food, and the cost is even lower. Fried foods all contain trans fatty acids. Common foods also include margarine, margarine,