被列为超级食物的牛油果，具有非凡的营养价值，加上它能帮助肠道消化，达到改善便秘、瘦小腹等功效，绝对是减肥食物的不二之选！可是大家又会担心牛油果的热量、脂肪和卡路里高，究竟牛油果真的有减肥功效吗？今次找来认可营养师温巧晴为我们解构牛油果功效、减肥迷思，并推荐3大简易早餐食谱！
牛油果有什么营养价值和功效？
功效 1：维持心脏健康
Avocado has a high fat content, with over 70% being unsaturated fat or “good fat”, which can lower “bad” cholesterol (low-density lipoprotein) and increase “good” cholesterol (high-density lipoprotein) levels, preventing cardiovascular disease.
功效 2：提升大脑功能
Avocado’s lutein can improve focus and cognitive abilities. It also contains rich Omega-3 fatty acids, which help repair brain nerve cells, promote brain information transmission abilities, and improve memory and focus.
功效 3：预防便秘
牛油果含有丰富的膳食纤维，每100克便含有6.7克膳食纤维，比其他水果高，有助预防便秘和促进身体排泄及代谢废物。
How to determine the ripeness of an avocado?
可以先检查牛油果表面的颜色是否比其他牛油果颜色深。颜色越深代表牛油果越成熟。同时，可以把牛油果放在手掌上，用手指轻轻按压，检查牛油果的硬度。若摸起来很糊状，有很深的凹痕，即表示过熟。
解构牛油果营养成分及卡路里
每100克牛油果（大约半个）主要含有160卡路里，水73.2克，碳水化合物8.5克，蛋白质2克，脂肪14.6克，膳食纤维6.7克，叶酸81毫克，磷52毫克，钾485毫克。另外亦含有少量维生素A、C、E、K，钙和镁。
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哪种人不适合吃牛油果？
Avocado contains vitamin K, and excessive consumption of avocado can affect the effectiveness of anticoagulant medication. People who are taking anticoagulant medication should be cautious. In addition, individuals who are sensitive to latex should avoid consuming avocado, as the components of avocado are similar to latex and can cause allergic reactions.
食用过多的牛油果会导致体重增加吗？
The dietary fiber in avocados can improve intestinal health, and its high fat content can increase satiety and effectively suppress appetite. However, since 70% to 80% of the calories in avocados come from fat, the calorie content is relatively high, and excessive consumption may lead to weight gain. Additionally, any food, including avocados, can cause weight gain or loss, depending on the calories we consume and absorb each day. The key to weight loss is learning how to balance overall calorie intake. It is recommended to consume half an avocado per day, eat in moderation, and avoid excessive consumption.
营养师推荐简易牛油果早餐食谱
| 食譜 | 份量 | 做法 |
| 牛油果炒蛋 Bagel | 牛油果半個 雞蛋 一隻（使用一至兩茶匙油快炒） Bagel 一個 | 1. 將牛油果切半，並起核。 2. 把雞蛋和牛奶拌匀，開小火炒一炒，加入牛油果、鹽和黑胡椒調味，備用。 3. 將炒蛋加入香草做裝飾，夾在Bagel中即成。 |
| 牛油果醬酸種包配無糖豆漿一杯 | 酸種包 一片 牛油果 半個 | 牛油果醬做法： 1. 把牛油果洗淨，去核切粒。 2. 將牛油果壓成蓉。 3. 加入適量鹽、檸檬汁、黑椒，攪拌即成。 |
| 牛油果燕麥奶昔 | 牛油果 半個 脫脂奶 一杯 燕麥 二湯匙 | 1. 牛油果洗淨，去核，把果肉挖出備用。 2. 把所有材料加入攪拌機中，攪拌至幼滑即成。 |
了解更多：温巧晴 Amy – 認可營養師 (香港營養師學會)
「家營營養中心」營養師，食物及營養學理學士 (英國歐斯特大學)。熱愛烹飪，擅長配搭不同食材，設計成營養豐富又美味的食譜，幫助都市人輕鬆實踐健康飲食。
