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[title] => Čokoladni puding ili ukusni špageti s avokadom? Ne znamo što nam bolje zvuči a još je i zdravo, snižava razinu kolesterola i triglicerida te daje dugotrajan osjećaj sitosti
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Kad bi se biralo najneobičnije voće, nema sumnje da bi se titulom okitio avokado kojeg zbog njegovog sastava mnogi smatraju jednom od najzdravijih namirnica.
Naime, dok je sve drugo voće ponajprije sastavljeno od ugljikohidrata, avokado u najvećem postotku čine masti, piše Fitness.com.hr.
Ima najveći udio bjelančevina među voćem, bogat je izvor vitamina E i kalija, u korisnim količinama sadrži i vitamin C, vitamin B6 i lutein. Kao i maslinovo ulje, avokado ima visok udio jednostruko nezasićenih masnih kiselina za koje se smatra da smanjuju razinu kolesterola u krvi. Energetska vrijednost 100 g svježeg avokada iznosi 160 kcal. Od toga sadrži 2% proteina, 14,6 posto masti i 8,5% ugljikohidrata, od kojih 6,7 grama dijetalnih vlakana i 0,6 g šećera.
Kad govorimo o kaliju, prva asocijacija će uvijek biti banane, međutim, avokado na istoj količini ima 40 posto više kalija od banane. Studije potvrđuju da je visok unos kalija povezan sa sniženim krvnim tlakom, glavnim uzročnikom srčanih bolesti, infarkta i bolesti bubrega.
Istovremeno, avokado je bogat monozasićenim masnim kiselinama koje su zaslužne za zdravlje srca i krvožilnog sustava. Dodatno, avokado snižava razinu kolesterola i triglicerida, lošeg LDL kolesterola te povećava razinu HDL "dobrog kolesterola". Sveukupno, studije pokazuju da su ljudi koji redovito konzumiraju avokado, prosječno zdraviji od onih koji nemaju avokado redovito na meniju.
Dodavanje avokada u obrok pomaže apsorpciju nekih vitamina i minerala koje unosimo. Naime, postoje vitamini koji su "topivi u masti" te koji trebaju mast da bi se uspjeli otopiti, a organizam ih mogao apsorbirati. Prema jednoj studiji dodavanje avokada u obrok može za 2,6 puta ubrzati apsorpciju antioksidansa.
Avokado ima nizak udio ugljikohidrata i visok udio vlakana, a upravo su vlakna zaslužna za osjećaj sitosti i za odgađanje osjećaja gladi. Vlakna pomažu u probavi, izbacivanju toksina, održavanju željene tjelesne težine i produžuje osjećaj sitosti. U 100 g avokada dobit ćete sedam grama vlakana što je preko četvrtine dnevne potrebe za vlaknima.
Vrlo je jednostavan za konzumaciju a budući da nema neki intenzivan okus, lako ga je uvrstiti u plan prehrane bez straha da će okus dosaditi. Može ga se dodati u širok spektar obroka od salata, namaza, kolača, deserata, pudinga, tortilja, smoothieja... Njegova masna i kremasta struktura dat će punoću okusa obroku, prenosi fitness.com.hr.
Čokoladni puding s avokadom
Sastojci:
2 avokada
1/2 dl bademovog mlijeka
2 žlice kakao praha
1 žlica meda
30 g tamne čokolade (minimalno 75% kakaa)
1 čajna žličica ekstrakta vanilije
malo soli
Priprema:
Očistite avokado i narežite ga na kockice. Ubacite ga u blender i miksajte dok ne postane potpuno kremast. Dodajte sve ostale sastojke i blendajte dok se ne ujednači u kremastu smjesu.
Špageti s avokadom
Sastojci:
100 g špageta
2 avokada
iscijeđeni sok 1 limuna
2 češnja češnjaka
1/2 žlice maslinovog ulja
1 šaka svježeg bosiljka
5 cherry rajčica
sol
parmezan, svježe nariban
Priprema:
Špagete stavite kuhati u uzavrelu posoljenu vodu. Avokado očistite, narežite na kockice i ubacite u blender. Dodajte sok cijeđenog limuna, na sitno narezan češnjak i bosiljak, maslinovo ulje i sol. Blendajte dok ne dobijete kremastu smjesu.
Tjesteninu ocijedite, te preko nje prelijte umak od avokada. Preko svega naribajte parmezana po želji. Cherry rajčice narežite na polovice i dodajte na tjesteninu neposredno prije serviranja.
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Kad bi se biralo najneobičnije voće, nema sumnje da bi se titulom okitio avokado kojeg zbog njegovog sastava mnogi smatraju jednom od najzdravijih namirnica.
Naime, dok je sve drugo voće ponajprije sastavljeno od ugljikohidrata, avokado u najvećem postotku čine masti, piše Fitness.com.hr.
Ima najveći udio bjelančevina među voćem, bogat je izvor vitamina E i kalija, u korisnim količinama sadrži i vitamin C, vitamin B6 i lutein. Kao i maslinovo ulje, avokado ima visok udio jednostruko nezasićenih masnih kiselina za koje se smatra da smanjuju razinu kolesterola u krvi. Energetska vrijednost 100 g svježeg avokada iznosi 160 kcal. Od toga sadrži 2% proteina, 14,6 posto masti i 8,5% ugljikohidrata, od kojih 6,7 grama dijetalnih vlakana i 0,6 g šećera.
Kad govorimo o kaliju, prva asocijacija će uvijek biti banane, međutim, avokado na istoj količini ima 40 posto više kalija od banane. Studije potvrđuju da je visok unos kalija povezan sa sniženim krvnim tlakom, glavnim uzročnikom srčanih bolesti, infarkta i bolesti bubrega.
Istovremeno, avokado je bogat monozasićenim masnim kiselinama koje su zaslužne za zdravlje srca i krvožilnog sustava. Dodatno, avokado snižava razinu kolesterola i triglicerida, lošeg LDL kolesterola te povećava razinu HDL "dobrog kolesterola". Sveukupno, studije pokazuju da su ljudi koji redovito konzumiraju avokado, prosječno zdraviji od onih koji nemaju avokado redovito na meniju.
Dodavanje avokada u obrok pomaže apsorpciju nekih vitamina i minerala koje unosimo. Naime, postoje vitamini koji su "topivi u masti" te koji trebaju mast da bi se uspjeli otopiti, a organizam ih mogao apsorbirati. Prema jednoj studiji dodavanje avokada u obrok može za 2,6 puta ubrzati apsorpciju antioksidansa.
Avokado ima nizak udio ugljikohidrata i visok udio vlakana, a upravo su vlakna zaslužna za osjećaj sitosti i za odgađanje osjećaja gladi. Vlakna pomažu u probavi, izbacivanju toksina, održavanju željene tjelesne težine i produžuje osjećaj sitosti. U 100 g avokada dobit ćete sedam grama vlakana što je preko četvrtine dnevne potrebe za vlaknima.
Vrlo je jednostavan za konzumaciju a budući da nema neki intenzivan okus, lako ga je uvrstiti u plan prehrane bez straha da će okus dosaditi. Može ga se dodati u širok spektar obroka od salata, namaza, kolača, deserata, pudinga, tortilja, smoothieja... Njegova masna i kremasta struktura dat će punoću okusa obroku, prenosi fitness.com.hr.
Čokoladni puding s avokadom
Sastojci:
2 avokada
1/2 dl bademovog mlijeka
2 žlice kakao praha
1 žlica meda
30 g tamne čokolade (minimalno 75% kakaa)
1 čajna žličica ekstrakta vanilije
malo soli
Priprema:
Očistite avokado i narežite ga na kockice. Ubacite ga u blender i miksajte dok ne postane potpuno kremast. Dodajte sve ostale sastojke i blendajte dok se ne ujednači u kremastu smjesu.
Špageti s avokadom
Sastojci:
100 g špageta
2 avokada
iscijeđeni sok 1 limuna
2 češnja češnjaka
1/2 žlice maslinovog ulja
1 šaka svježeg bosiljka
5 cherry rajčica
sol
parmezan, svježe nariban
Priprema:
Špagete stavite kuhati u uzavrelu posoljenu vodu. Avokado očistite, narežite na kockice i ubacite u blender. Dodajte sok cijeđenog limuna, na sitno narezan češnjak i bosiljak, maslinovo ulje i sol. Blendajte dok ne dobijete kremastu smjesu.
Tjesteninu ocijedite, te preko nje prelijte umak od avokada. Preko svega naribajte parmezana po želji. Cherry rajčice narežite na polovice i dodajte na tjesteninu neposredno prije serviranja.
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17. svibanj 2024 22:54
