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Krokodilov pear: avocado in the power menu
The contents

  • Avocado in a healthy diet: vitamins and minerals
  • Exotic fruit in the food menu of the child
  • Compatible food

  • How to choose avocados?

Alligator pear avocado called the Spaniards in the early seventeenth century, when these fruits were brought to Spain from Central America. What does this exotic fruit, and how to incorporate it into your menu, tell MedAboutMe.

Avocado in a healthy diet: vitamins and minerals

The color and structure of exotic fruit actually like crocodile leather, and its thickness and topography vary depending on the varieties of avocados. To date, there are about four hundred varieties of the fruit overseas, used in the power menu from small, the size of a regular sink, to the almost huge, weighing about 1 kg. But in our country, are unlikely to meet, because on the export of selected fruits of medium size.

Some avocado covers for soft, smooth, thin green skin, and other protected rough, wrinkled skin of a dark color. Despite outward appearance, the taste of both fruits almost the same, as well as their nutritional value.

To include in your diet avocados worth it though, because 2% of the tender fruit pulp is protein, and almost the third part is a vegetable oil – or rather mono – and polyunsaturated fatty acids that supply energy for cardiovascular and nervous system, protects the liver from the harmful effects of drugs and toxicants that may be present in water and food made in unsanitary conditions.

Avocado oil assists in the absorption of fat-soluble vitamins A and E. They are also there in this exotic fruit and help to maintain and improve the condition of the skin, promote normal activity of the nervous and reproductive systems.

Avocado is rich in folic acid and important vitamins C, PP, b group, not to mention a unique complex of macro – and micronutrients, including potassium, sodium, manganese, copper, phosphorus, iron. Inclusion in the power menu avocado helps in strengthening the immune, nervous and skeletal systems.

Exotic fruit in the food menu of the child

With all the positive properties of this fruit should not hurry with its introduction in the children’s food menu. As we have said, this exotic fruit is one-third consists of vegetable oil, and begin to give the baby only after six months and then only in small quantities so as not to overload the liver’s excess production of bile, and did not provoke diarrhoea.

The same pattern and nutritional status of the child from one to two years. His diet should contain only 15-20 grams of butter and one teaspoon of vegetable oil. If you include the baby a piece of avocado weighing approximately 20 g, it is possible to cover the daily rate of consumption of oil. Then to fry pancakes or to cook vegetables?

That is why the first introduction of exotic fruit should not occur before the child turns two-and-a-half or three years. By the way, little children have little love for this is quite a useful fruit. Apparently, their natural instinct is that the use of such a quantity of vegetable oil your digestive system will have a hard time.

Another reason avocado is introduced into a healthy child’s diet only by the end of the third year of life is a large mineral content, but it can significantly increase the load on the kidneys baby.

In 2.5–3 years you can offer a child a piece of avocado, cut thin Crescent moon along the halves of the fruit. Or chop the fourth part of the avocado in a blender to a creamy puree and give a kid a third of a teaspoon (the rest will go to mom).

After the first acquaintance with exotic fruit need to take a break for 3-4 days and observe the child. If not an unpleasant change in condition, e.g., allergic rash or diarrhea, gradually increase the dose of avocado to 3-4 teaspoons a day. The daily maximum consumption of this fruit – 50 g subject to the inclusion of its in the power menu of the child once in 2-3 days.

To exceed the daily rate is not worth it though, because this exotic fruit is, so to speak, the oil in the skin. Moreover, the caloric content of avocado is far superior to many other products of plant origin in 100 g of product contains from 120 to 160 calories (depending on type). That’s why he’s so rich. It turns out that a large number of avocados in the menu is not so healthy food.

Compatible food

Avocado can be combined with Apple, peach, pear or banana. You can add it to smoothies, made with fruits or yogurt. This trick helps to include avocado in your healthy diet those who do not like the taste. But with carrots, spinach and beet exotic fruit don’t mix, because these vegetables also contain large amount of mineral salts.

Another option is to chop the avocado in a blender until creamy and use as sandwich mass. Or stir one tablespoon of pureed fruit in a glass of tomato or cucumber juice. Get a good vitamin cocktail.

How to choose avocados?

In order to include in your healthy eating quality of avocados, you need to know how to choose them. The ripe fruit is slightly soft (when pressed peel slightly deformed). Well, if you got the firm flesh, not too scary. For a few days at room temperature it will reach a desired state. Just put it in a container for vegetables. Well, if in one box it will be the ripe fruit (bananas, tomatoes), in this neighborhood of avocados faster will catch up with them at maturity. In the fridge, ripe fruit stored for 3-4 days, then, unfortunately, it begins to rot.

To avoid Browning of the avocado, peel it is better to cut immediately before serving and drizzle with a lemon juice. Avocado darkens for the same reason that Apple, that is due to oxidation of contained iron in the pulp. Lemon juice slows this process. If you slice an avocado for salad, no need to add any fat, it there are enough. Just season the lemon juice to taste.

Uses photographs Shutterstock

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