Per ridurre il senso di fame basterebbe consumare ½ avocado poco dopo i pasti. A sostenerlo è una ricerca condotta dal Dipartimento di Nutrizione della Loma Linda University e pubblicata sul Nutrition Journal, che ha coinvolto 26 persone sane in sovrappeso. Conosciamo più da vicino questo frutto esotico dalle proprietà nutrizionali sorprendenti.
Lo studio (commissionato dalla Hass Avocado Board) intendeva valutare gli effetti dell’aggiunta di un frutto fresco di avocado nel pranzo di un gruppo di persone in sovrappeso. Dai risultati è emerso come i partecipanti che avevano aggiunto una metà di avocado fresco al loro pranzo avessero riportato un significativo calo del 40% del desiderio di mangiare sino a dopo 3 e 5 ore dopo il pasto. Inoltre, i partecipanti hanno riferito un maggior senso di soddisfazione oltre 3 ore dopo il pasto. Come ha spiegato il prof. Joan Sabate, che ha coordinato lo studio, la sazietà è un fattore importante nella gestione del peso:
Le persone che si sentono soddisfatte hanno meno probabilità di fare uno spuntino tra i pasti. Abbiamo anche notato che, sebbene aggiungendo l’avocado vi sia stato aumento dell’apporto di calorie e carboidrati nei partecipanti, in base a quanto osservato non c’era stato aumento nei livelli di zucchero nel sangue dopo aver mangiato il pranzo. Questo ci porta a credere che l’avocado abbia un ruolo potenziale nella gestione degli zuccheri nel sangue che merita ulteriori indagini.
L’avocado è sempre più presente sui banchi della frutta dei supermercati ed è un alimento sorprendente poiché fornisce quasi tutti i 20 nutrienti essenziali per il nostro organismo. Conosciamo meglio le sue caratteristiche.
Calorie e valori nutrizionali
Calorie kcal 160
Grassi g 14.66
Carboidrati g 8.53
Proteine g 2
Fibre g 6.7
Zuccheri g 0.66
Acqua g 73.23
Amido g 0.11
Ceneri g 1.58
Minerali
Calcio mg 12
Sodio mg 7
Fosforo mg 52
Potassio mg 485
Ferro mg 0.55
Magnesio mg 29
Zinco mg 0.64
Rame mg 0.19
Fluoro mcg 7
Manganese mg 0.142
Selenio mcg 0.4
Vitamine
Vitamina A, IU IU 146
Betaina mg 0.7
Vitamina A, RAE mcg_RAE 7
Tiamina (Vit. B1) mg 0.067
Riboflavina (Vit. B2) mg 0.13
Niacina (Vit. B3) mg 1.738
Acido Pantotenico (Vit. B5) mg 1.389
Piridossina (Vit. B6) mg 0.257
Folati, totali mcg 81
Acido ascorbico (Vit. C) mg 10
Alpha-tocoferolo (Vit. E) mg 2.07
Fillochinone (Vit. K) mcg 21
Colina totale (Vit. J) mg 14.2
Carotene, beta mcg 62
Carotene, alfa mcg 24
Criptoxantina, beta mcg 28
Luteina + zeaxantina mcg 271
Lipidi
Acidi grassi, monoinsaturi g 9.799
Acidi grassi, polinsaturi g 1.816
Acidi grassi, saturi g 2.126
Beta-sistosterolo mg 76
Campesterolo mg 5
Colesterolo mg 0
Stigmasterolo mg 2
Aminoacidi
Acido aspartico g 0.236
Acido glutammico g 0.287
Alanina g 0.109
Arginina g 0.088
Cistina g 0.027
Fenilalanina g 0.097
Glicina g 0.104
Isoleucina g 0.084
Istidina g 0.049
Leucina g 0.143
Lisina g 0.132
Metionina g 0.038
Prolina g 0.098
Serina g 0.114
Tirosina g 0.049
Treonina g 0.073
Triptofano g 0.025
Valina g 0.107
Come si consuma
L’avocado maturo ha un colore verde scuro, la buccia si presenta intatta, senza macchie scure e pesante. Spesso al supermercato si trova acerbo, ma basta tenerlo per qualche giorno a temperatura ambiente per farlo arrivare al giusto grado di maturazione o in alternativa si può mettere in un sacchetto di carta con 1 mela (sempre a temperatura ambiente) per accelerare la maturazione. Se il frutto, invece, è maturo va conservato in frigo al massimo per 4-5 giorni. Per consumare l’avocado basta tagliarlo a metà in senso longitudinale e girarlo, in questo modo, infatti si apre in due e può essere svuotato con un semplice cucchiaino. Il sapore di questo frutto è molto particolare e ricorda un po’ la nocciola, per questo motivo viene usato anche per la preparazione di diversi piatti, dall’insalata alla macedonia, passando per il dessert. Essendo povero di zuccheri è ottimo anche per i diabetici.
Una curiosità, da questo frutto si ricava l’olio essenziale che è un vero toccasana per la pelle… stimola infatti, l’attività dei fibroblasti del derma, promuovendo la sintesi del collagene ed esercitando un’azione ristrutturante e anti-età.
Photo Credit| Thinkstock
Awsome info and right to the point. I am not sure if this is really the best place to ask but do you guys have any thoughts on where to hire some professional writers? Thx 🙂
Would you be all in favour of exchanging hyperlinks?
You should take part in a contest for one of the best blogs on the web. I will recommend this site!
As I web site possessor I believe the content matter here is rattling wonderful , appreciate it for your efforts. You should keep it up forever! Best of luck.
I was looking at some of your content on this site and I believe this website is real instructive! Keep on putting up.
Excellent post. I was checking constantly this blog and I’m impressed! Extremely useful information specifically the last part 🙂 I care for such info much. I was seeking this particular info for a long time. Thank you and good luck.
The very root of your writing whilst sounding agreeable initially, did not sit very well with me after some time. Somewhere throughout the sentences you actually managed to make me a believer but just for a very short while. I however have got a problem with your leaps in assumptions and one would do well to fill in those gaps. In the event that you actually can accomplish that, I will undoubtedly be impressed.
That is very interesting, You are an overly professional blogger. I have joined your rss feed and stay up for in search of more of your wonderful post. Additionally, I have shared your website in my social networks!
I?¦ve been exploring for a little for any high quality articles or weblog posts in this sort of house . Exploring in Yahoo I eventually stumbled upon this website. Reading this information So i?¦m satisfied to show that I’ve a very just right uncanny feeling I came upon just what I needed. I so much unquestionably will make sure to don?¦t put out of your mind this site and give it a glance regularly.
Puravive is a weight loss supplement that targets the root cause of weight gain issues in men and women.
I’ve been browsing on-line more than three hours as of late, yet I never found any interesting article like yours. It¦s lovely worth sufficient for me. Personally, if all webmasters and bloggers made excellent content as you did, the web will be much more helpful than ever before.
I like what you guys are up also. Such intelligent work and reporting! Keep up the excellent works guys I?¦ve incorporated you guys to my blogroll. I think it will improve the value of my site 🙂
Hey very cool blog!! Man .. Beautiful .. Amazing .. I’ll bookmark your blog and take the feeds also…I am happy to find a lot of useful information here in the post, we need develop more strategies in this regard, thanks for sharing. . . . . .
I have been examinating out a few of your posts and i can state nice stuff. I will make sure to bookmark your site.
As a Newbie, I am constantly browsing online for articles that can aid me. Thank you
Everyone loves what you guys are usually up too. This type of clever work and reporting! Keep up the terrific works guys I’ve added you guys to blogroll.
Boostaro is one of the dietary supplements available in the market that caters to men with erectile dysfunction and sexual health issues.
Introducing Boostaro, a powerful age-supporting supplement meticulously crafted to enhance healthy blood flow in men, all from the comfort of their own homes. This formula harnesses the potency of clinically studied ingredients to naturally promote firmness and vitality, eliminating the need for costly treatments or painful surgical procedures. Carefully selected, Boostaro’s ingredients work in synergy to enhance strength, stamina, and rejuvenate youth in a natural and holistic manner.
Emperor’s Vigor Tonic is a clinically researched natural male health formula that contains a proprietary blend of carefully selected ingredients. It contains minerals and essential nutrients that improve blood circulation and enhance overall health. The Emperor’s Vigor Tonic energy booster supports male health by addressing a specific enzyme in your body that can boost blood flow and nitric oxide production.
Nagano Lean Body Tonic, also recognized as Nagano Tonic or Lean Body Tonic, represents a powdered nutritional supplement developed by a US-based company specializing in supplements.
You are my inspiration , I possess few blogs and rarely run out from to post .
What i don’t understood is in fact how you’re no longer really a lot more neatly-appreciated than you may be now. You’re so intelligent. You already know therefore considerably in terms of this topic, made me for my part imagine it from numerous varied angles. Its like women and men don’t seem to be fascinated except it is something to accomplish with Girl gaga! Your own stuffs excellent. All the time deal with it up!
NanoDefense Pro stands at the forefront of immune support supplements, leveraging advanced technology to fortify your body’s defenses comprehensively. Crafted with precision, this innovative formula aims to amplify your immune system’s innate capabilities, empowering you to maintain robust health and resilience.
But wanna remark on few general things, The website layout is perfect, the subject material is very superb. “Good judgment comes from experience, and experience comes from bad judgment.” by Barry LePatner.
FlowForce Max stands as a natural dietary formula, crafted through recent technological discoveries to specifically address prostate and urinary concerns in men across various age groups. The male supplement features a formulation derived from natural ingredients sourced from local growers.
Youre so cool! I dont suppose Ive read something like this before. So good to seek out somebody with some unique thoughts on this subject. realy thanks for beginning this up. this website is one thing that is needed on the net, someone with a little bit originality. helpful job for bringing one thing new to the web!
The DentiCore supplement is designed to promote healthy gums and teeth through an advanced technique and herbal ingredients. With no negative side effects, it contains only natural components. Its formulation focuses on integrating multiple essential elements crucial for maintaining dental health, ensuring pharmaceutical quality. Produced in a GMP-certified US facility registered with the FDA, DentiCore’s formula is safe for your body, containing only ingredients beneficial to your oral system.
Enjoyed examining this, very good stuff, thankyou. “We swallow greedily any lie that flatters us, but we sip little by little at a truth we find bitter.” by Denis Diderot.
You completed some fine points there. I did a search on the issue and found most folks will have the same opinion with your blog.