What happens if you eat an avocado once a week?
Published in the Journal of the American Heart Association, a large prospective study by the Harvard Chan School of Public Health showed that eating an avocado per week can reduce the risk of cardiovascular disease and coronary heart disease by 16% and 21%, respectively.
What would you think of this study?
A, hurry to eat an avocado a week;
B. There are too many similar studies to make people confused;
C, do not eat, has nothing to do with me;
Avocados, along the way, are very "bumpy". It debuted as a healthy fruit, and it did not take long to fall off the altar and become an ordinary member of the fruit public.
Nowadays, with the research endorsement of authoritative universities, is the avocado to be transformed into a cardiovascular healthy food and complete the great reversal of fruit life?
Of course not. We often see similar science popularization, eat XX several times a week, what kind of effect. Then, in fact, there is no kind of food that really becomes a "superfood."
Why? Is there a problem with the research? In fact, it's because there's something wrong with the way we open our research.
Take the above study, in order to reduce the incidence of cardiovascular disease, not only to eat avocado, the key is how to eat. Participants in the study reduced their risk of disease by replacing the daily margarine, cheese, or processed meats (e.g., sausages, bacon) with avocados of the same weight in their diets.
Simply put, the intake of saturated fatty acids was reduced, and the intake of unsaturated fatty acids was increased, and the source of fat in the participants' diet structure changed.
Is this way acceptable?
Some people may say that avocados are quite expensive and cannot afford to consume.
1 avocado (about 100 grams) costs about ten dollars, and it is indeed not a cheap fruit. But what if it is used as a substitute for processed foods? Bacon, for example, is not necessarily uneconomical.
Some people may say that our situation is not the same as in the study.
Indeed, in the study, participants ate margarine, cheese, or processed meats (such as sausages, bacon) every day, but we didn't.
In our diet, excess saturated fat comes mainly from red meat, as well as a variety of processed foods (snacks and processed meats).
Needless to say, processed foods may be something you didn't expect. A brand of potato chips, a 75g bag contains 12.5g of saturated fatty acids, accounting for 62.5% of the recommended daily intake.
If you use avocado instead of red meat and snacks, its taste and texture may directly dissuade most people. However, the strategy of replacing foods containing saturated fatty acids with foods containing saturated fatty acids can be fully used. For example, replace red meat with fish and nuts for various snacks.
Of course, you can also use avocado slices instead of processed meats in salads.
After reading this article, how will you face the avocado?
A, not delicious, ask the great god for help;
B, I am a master of cooking, there is avocado fairy eating method, see in the comment area;
C, avocado, I have always eaten raw;
Expect a master to appear and tell everyone how to eat the avocado to be delicious. Above.