and you know a lot about the beneficial properties of avocado?
Exotic appearance, high fat delicate flesh, large funny bone and praise from nutritionists all over the planet. Let's take a closer look with the avocado. The benefits and harms to the body, the composition and calorific value, the findings of modern nutritional science, the useful benefits of avocado, how to peel fruit for different purposes, how it eats, how to choose ripe fruit and how to store at home.
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Alligator pear — avocado so called in English because of a dimpled green skin. A pear-shaped, smooth, large stone, rough skin in different shades of green, which quickly darkens from the time of full maturity of the fruit. And buttery flesh with bright color — from green to light yellow.Avocado is an incredible fruit! All the useful properties, how to choose and prepare
There are many varieties, the external characteristics are different. So, ripe fruit along the length can be from 5 to 20 cm and in weight from 50-60 g to 1.5 kg.
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All varieties combine the main advantages of avocado — a rich composition of vitamins and minerals, beneficial fatty acids and biologically active compounds.
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Vitamins In descending order: Pantothenic acid (B5) — 1,39 mg 28% Vitamin K — 21 mg — 26% Vitamin B6 — of 0.257 mg 20% Folic acid (B9) — 81 mg — 20% Vitamin E, and 2.07 mg 14% Niacin (B3) — 1,738 mg 12% Vitamin C — 10 mg — 12% Riboflavin (B2) and 0.13 mg 11 % Thiamine (B1) 0,067 mg — 6% vitamin a — equivalent to 146 IU — 3% Of the carotenoids: beta-carotene, lutein, zeaxanthin. Minerals In descending order: Potassium 485 mg 10% Magnesium 29 mg 8% Manganese — 0,142 mg 7% Phosphorus 52 mg 7% Zinc and 0.64 mg — 5% Iron — 0.55 mg — 4% Calcium 12 mg 1% Other ingredients: Water 73,23 g Fluoro — 7 mcg Beta-sitosterol — 76 mg *Source: USDA Nutrient Database. In percentage (%) indicates the proportion of the daily nutrient needs of adults with a diet of 2000 kcal. The composition and calorie 1 piece of avocado varies depending on weight and fat fruit. For example, relatively low-fat variety Ettinger, and is extremely rich in fats Rayan. In America, the popular serving of avocado at one meal is half of the average fruit of the widespread varieties Fuerte, Bacon, etc. portion Weight about 70 grams.
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113 calories, 6 grams of carbohydrates, of which only 0.2 g is necessary for sugar, and as much as 4.6 g dietary fiber, 10 grams of fat. As well as (in brackets — percent of days): Vitamin C — 14 mg (19%) Vitamin B9 — 60 mg (15%) Vitamin C — 6 mg (12%) Potassium 343 mg (10%) Vitamin B5 — 2 mg (10%) Vitamin B6 — 0.4 mg (9%) Vitamin E 1.3 mg (7%) Magnesium 19,5 mg (6%)
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