ABACATE: PROPRIEDADES, BENEFÍCIOS, RECEITAS
O abacate não é apenas uma fruta deliciosa, mas também um excelente alimento funcional, útil para o nosso corpo e com múltiplas propriedades.
O abacate é uma fruta tropical pertencente à família Lauraceae, espécie originária da América Central já cultivada em 500 d.C. e hoje facilmente encontrada também no mercado italiano, com valiosas propriedades nutricionais, particularmente indicada para planos nutricionais voltados ao bem-estar e emagrecimento.
Vamos descobrir juntos os benefícios do abacate e algumas receitas rápidas para aproveitar este excelente nutriente.
Propriedades e benefícios do abacate
Uma dieta e estilo de vida saudáveis podem ajudar a prevenir e neutralizar a progressão de patologias importantes relacionadas com o avanço da idade. O abacate é um alimento saudável e as vitaminas, minerais e gorduras boas presentes nele ajudam a prevenir diversas doenças e a manter o nosso corpo em ótimo estado. Aqui está uma lista dos melhores benefícios e propriedades do abacate:
- Rico em nutrientes. O abacate é uma importante fonte de vitaminas C, E, K e B6, além de magnésio e potássio. Contém altos níveis de gorduras monoinsaturadas, as chamadas gorduras boas, que não engordam, mas são boas para a saúde. Comer gorduras saudáveis promove a regeneração da pele, melhora a absorção de vitaminas lipossolúveis, minerais e outros nutrientes e apoia o sistema imunológico.
- Benéfico para o coração e os rins. A elevada quantidade de potássio presente no abacate garante a regularidade dos batimentos cardíacos e o equilíbrio dos líquidos no nosso corpo. Este último também é importante para o bom funcionamento do aparelho urogenital.
- Ótimo para a visão. O abacate contém luteína e zeaxantina, dois fitoquímicos presentes no tecido ocular. Eles fornecem proteção antioxidante para minimizar os danos, protegendo nossos olhos até mesmo da luz ultravioleta. Os ácidos graxos monoinsaturados encontrados no abacate também auxiliam na absorção de outros antioxidantes solúveis em gordura, como o beta-caroteno. Consequentemente, a presença do abacate na nossa dieta pode ajudar a reduzir o risco de desenvolver degeneração macular típica da senescência.
- Útil para prevenir a osteoporose. Meio abacate fornece cerca de 18% do valor diário de vitamina K. Esta última é frequentemente negligenciada, mas é essencial para a saúde óssea. Tomar uma quantidade suficiente de vitamina K protege a saúde dos nossos ossos, otimizando a absorção de cálcio.
- Combate o risco de depressão. O abacate é uma boa fonte de folato e estudos recentes encontraram uma ligação entre baixos níveis deste nutriente e depressão. Na verdade, o folato ajuda a prevenir o acúmulo de homocisteína, substância que pode comprometer a circulação e o fornecimento de nutrientes ao cérebro. Vários estudos relacionaram o excesso de homocisteína à disfunção cognitiva, à depressão e à produção de serotonina, dopamina e norepinefrina, neurotransmissores que regulam o humor, o sono e o apetite.
- Bom para a digestão. O abacate é rico em fibras. Comer alimentos que contenham fibras naturais pode ajudar a prevenir a constipação, manter a integridade do trato digestivo e reduzir o risco de câncer de cólon.
- Desintoxicante natural. Fibras adequadas promovem movimentos intestinais regulares, que são cruciais para a excreção de toxinas através da bile e das fezes. Isso ajuda o corpo a manter um equilíbrio bacteriano saudável. Além de reduzir os níveis de inflamação ao longo do trato digestivo.
- Barreira contra doenças crônicas. Os ácidos graxos monoinsaturados presentes no abacate podem ser úteis na prevenção de doenças crônicas, como doenças cardiovasculares. A ingestão adequada de fibras pode reduzir o risco de acidente vascular cerebral, hipertensão, diabetes, obesidade e algumas doenças gastrointestinais, e também pode reduzir a pressão arterial e os níveis de colesterol, melhorar a sensibilidade à insulina e aumentar a perda de peso em pessoas com obesidade.
Receitas com abacate
O abacate pode ser integrado à nossa dieta saudável de várias maneiras. Abacates macios, por exemplo, produzem um delicioso guacamole, enquanto aqueles menos macios são ótimos para fatiar e adicionar em uma salada ou sanduíche.
Aqui estão algumas idéias para usar o abacate com mais frequência em nossa dieta saudável:
- Faça guacamole clássico com abacate, cebola, limão e coentro
- Adicione fatias finas de abacate e salmão selvagem na torrada: a famosa torrada de abacate!
- Combine com ovos mexidos para um café da manhã super energético
- Misture com um pouco de azeite e suco de limão e substitua por maionese nas saladas
- Integre-o em smoothies ou centrífugas para obter uma fonte de gordura boa
- Polvilhe com um pouco de sal e pimenta e experimente direto da casca.
Existem tantas maneiras de usar abacate, não tenha medo de experimentar!
Abacate: dicas úteis
Para saber o quão maduro está um abacate, é necessário pressionar suavemente a casca. Se estiver completamente duro, o abacate precisa amadurecer mais, mas se ceder à pressão está pronto para ser consumido.
Se você está procurando uma maneira de manter seus abacates frescos pelo maior tempo possível, leve-os à geladeira até que esteja pronto para saboreá-los. Se quiser que amadureçam mais rápido, guarde-os em um saco de papel com uma maçã.
O abacate é apenas um dos muitos alimentos funcionais úteis para o nosso corpo. Cada pessoa, porém, necessita de um plano alimentar ad hoc focado em suas próprias características e necessidades nutricionais. Marque a sua consulta nutricional gratuita com os nossos nutricionistas especialistas!
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