When it comes to fruit, how would you describe them? Refreshing, sweet and sour, and juicy. But there is one fruit that breaks the mold. It looks fresh and simple on the outside, but is actually packed with energy. This is the avocado, known as "forest butter."
Eating avocado makes you gain more weight than eating meat
Why is that?
Because for most fruits, the fat content rarely exceeds 1%, and the calorie count is generally only 30-60 kcal/100g. The avocado, however, is an exception, with a fat content of as high as 15% and 161 kcal per 100g. To put that in perspective, pork tenderloin has less than 10% fat and only 155 kcal per 100g; pork chops have 20% fat and 264 kcal per 100g... A single avocado weighs about 30-150g, so eating one is about 200 kcal, which is roughly the same as a small bowl of rice.
Is avocado actually healthy?
Although its calorie count is a bit high, many websites and promotions praise it to the skies, even making bold claims that eating one avocado a day will keep you from worrying about heart disease and cancer, and that it's perfect for weight loss and beauty skincare.
Is this even food? It's a magical potion! The health benefits of avocado actually lie in its fat composition:
Of the fatty acids in avocado, 70% are monounsaturated fatty acids, with oleic acid being the most abundant, accounting for over 61% of the total. Overall, its fat is very similar to olive oil. In addition, it is rich in B vitamins, and has a good content of dietary fiber, as well as minerals like potassium, magnesium, and zinc. So, it is an excellent source of fat, but it's not magical.
How to eat avocado healthily
1. Eat it directly
Wash the avocado, peel it, remove the pit, and cut it into small pieces to eat directly. Savor it slowly; you might not be used to it the first time.
2. Spread it on bread
This is a simple way to eat it. Cut open the avocado, scoop it out with a spoon, and spread it evenly like jam. Add strawberry jam or honey for a great taste.
3. Make a smoothie
Put the avocado in a blender with appropriate milk or yogurt, add some honey, and blend into a smoothie. This is a favorite for children and young people.
4. Add sugar
Choose a ripe and soft avocado, cut it in half, remove the pit, and scrape the flesh from the skin with a fork or spoon. Mash it, mix in a spoonful of white sugar, and eat it directly with a spoon.
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5. Dip in mustard soy sauce
Dip a relatively unripe avocado in mustard soy sauce. This is a popular way to eat it in Japan. Take a green, unripe avocado, cut it in half, remove the pit, cut each half in half again, peel off the skin with a small knife, and slice the flesh into 0.5cm-1cm pieces. Arrange on a plate. Prepare a small dish of light soy sauce and a little wasabi. Dip and eat; the texture is similar to salmon and tuna belly.
6. Make a salad
Ingredients: Avocado, broccoli, cabbage, purple cabbage, cucumber, carrot, frozen sweet corn, salt, black pepper.
Method: Soak the frozen sweet corn in cold water to thaw. Wash the cabbage, purple cabbage, carrot, and broccoli with clean water. Grate the cucumber and carrot, and set aside.
Boil water in a pot. Add the cabbage, purple cabbage, broccoli, and corn kernels to the boiling water. If you prefer them softer, you can cook the broccoli a bit longer. If you like them crisp, cook for a shorter time, according to your preference. Blanch the cabbage and purple cabbage, then remove all the ingredients from the pot and let them cool on a plate.
Cut the avocado in half and scoop out the flesh with a spoon. Mash it, add a suitable amount of salt and mix, then add an appropriate amount of black pepper and mix again. Adjust the saltiness to your preference, adding a little at a time and tasting as you go.
First, mix a spoonful of avocado mash with the grated cucumber and carrot. Then add some of the cabbage and purple cabbage, and add another one to two spoons of avocado mash to continue mixing. Add the remaining cabbage, purple cabbage, and corn, then add another one to two spoons of avocado mash and mix. Finally, add the broccoli and pour in the remaining avocado mash.