{"id":44266,"date":"2018-04-17T14:04:55","date_gmt":"2018-04-17T22:04:55","guid":{"rendered":"https:\/\/rawismyreligion.com\/?p=44266"},"modified":"2018-06-28T09:58:30","modified_gmt":"2018-06-28T17:58:30","slug":"avocado","status":"publish","type":"post","link":"https:\/\/rawismyreligion.com\/ru\/avocado\/","title":{"rendered":"\u0410\u0432\u043e\u043a\u0430\u0434\u043e"},"content":{"rendered":"<p><!--https:\/\/www.healthline.com\/nutrition\/is-avocado-a-fruit-or-a-vegetable--><\/p>\n<p><img loading=\"lazy\" src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-1.jpg\" alt=\"\u0430\u0432\u043e\u043a\u0430\u0434\u043e\" width=\"2160\" height=\"1620\" class=\"aligncenter size-full wp-image-44290\" srcset=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-1.jpg 2160w, https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-1-300x225.jpg 300w, https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-1-768x576.jpg 768w, https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-1-1024x768.jpg 1024w, https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-1-500x375.jpg 500w, https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-1-1040x780.jpg 1040w\" sizes=\"(max-width: 2160px) 100vw, 2160px\" \/><\/p>\n<h2>\u0420\u0435\u0446\u0435\u043f\u0442\u044b \u0441 \u0430\u0432\u043e\u043a\u0430\u0434\u043e<\/h2>\n<div class=\"container-fuild rimr-posts-grid\"><div class=\"row\"><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/%d1%81%d0%b0%d0%bb%d0%b0%d1%82-%d0%b8%d0%b7-%d0%ba%d0%b5%d0%b9%d0%bb%d0%b0-%d0%bd%d0%b0-%d0%bd%d0%be%d0%b2%d1%8b%d0%b9-%d0%b3%d0%be%d0%b4\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/new-years-kale-salad-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/%d1%81%d0%b0%d0%bb%d0%b0%d1%82-%d0%b8%d0%b7-%d0%ba%d0%b5%d0%b9%d0%bb%d0%b0-%d0%bd%d0%b0-%d0%bd%d0%be%d0%b2%d1%8b%d0%b9-%d0%b3%d0%be%d0%b4\/\">\u0421\u0430\u043b\u0430\u0442 \u0438\u0437 \u043a\u0435\u0439\u043b\u0430 \u043d\u0430 \u043d\u043e\u0432\u044b\u0439 \u0433\u043e\u0434<\/a><\/h4><div class=\"entry-summary\">\u041d\u0430\u0447\u0438\u043d\u0430\u0435\u043c \u0441 \u043f\u043e\u043b\u0435\u0437\u043d\u044b\u0445 \u0431\u043b\u044e\u0434.<\/div><\/div><\/div><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/raw-sushi-recipe\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/sushi-insta-2-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/raw-sushi-recipe\/\">\u0421\u044b\u0440\u043e\u0435\u0434\u0447\u0435\u0441\u043a\u0438\u0435 \u0441\u0443\u0448\u0438<\/a><\/h4><div class=\"entry-summary\">\u042d\u0442\u043e\u0442 \u0440\u0435\u0446\u0435\u043f\u0442 \u0432\u0430\u043c \u043d\u0430\u0434\u043e \u043f\u043e\u043f\u0440\u043e\u0431\u043e\u0432\u0430\u0442\u044c!<\/div><\/div><\/div><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/tomato-salad-with-garlic-dressing\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/tomato-salad-with-cashew-dressing-recipe-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/tomato-salad-with-garlic-dressing\/\">\u0421\u0430\u043b\u0430\u0442 \u0438\u0437 \u043f\u043e\u043c\u0438\u0434\u043e\u0440\u043e\u0432 \u0441 \u0447\u0435\u0441\u043d\u043e\u0447\u043d\u044b\u043c \u0441\u043e\u0443\u0441\u043e\u043c<\/a><\/h4><div class=\"entry-summary\">\u0414\u043e\u043c\u0430\u0448\u043d\u0438\u0439 \u0441\u0430\u043b\u0430\u0442.<\/div><\/div><\/div><\/div><div class=\"row\"><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/cucumber-salad-with-cashew-dressing\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/egg-salat-with-cashew-dressing-recipe-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/cucumber-salad-with-cashew-dressing\/\">\u0421\u0430\u043b\u0430\u0442 \u0438\u0437 \u043e\u0433\u0443\u0433\u0446\u0430 \u0441 \u0441\u043e\u0443\u0441\u043e\u043c \u0438\u0437 \u043a\u0435\u0448\u044c\u044e<\/a><\/h4><div class=\"entry-summary\">\u041a\u0430\u043a \u043b\u0435\u0433\u043a\u0438\u0439 \u043e\u043b\u0438\u0432\u044c\u0435.<\/div><\/div><\/div><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/gazpacho\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/gazpacho-recipe-in-glass-with-berries-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/gazpacho\/\">\u0413\u0430\u0441\u043f\u0430\u0447\u043e<\/a><\/h4><div class=\"entry-summary\"><\/div><\/div><\/div><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/simple-green-salat-with-avocado\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-salat-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/simple-green-salat-with-avocado\/\">\u041f\u0440\u043e\u0441\u0442\u043e\u0439 \u0441\u0430\u043b\u0430\u0442 \u0441 \u0430\u0432\u043e\u043a\u0430\u0434\u043e<\/a><\/h4><div class=\"entry-summary\">\u0421\u0430\u043b\u0430\u0442 \u043d\u0430 \u043b\u044e\u0431\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0433\u043e\u0434\u0430.<\/div><\/div><\/div><\/div><div class=\"row\"><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/how-to-pick-avocado\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/how-to-pick-the-perfect-avocado-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/how-to-pick-avocado\/\">\u041a\u0430\u043a \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0430\u0432\u043e\u043a\u0430\u0434\u043e<\/a><\/h4><div class=\"entry-summary\">\u0412\u0441\u0435\u0433\u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0432\u044b\u0431\u0438\u0440\u0430\u0442\u044c \u0430\u0432\u043e\u043a\u0430\u0434\u043e!<\/div><\/div><\/div><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/salad-del-mar-with-sprouts-and-mushrooms\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/what-i-eat-in-paris-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/salad-del-mar-with-sprouts-and-mushrooms\/\">\u0421\u0430\u043b\u0430\u0442 \u0441 \u0432\u043e\u0434\u043e\u0440\u043e\u0441\u043b\u044f\u043c\u0438<\/a><\/h4><div class=\"entry-summary\">\u041e\u0433\u0440\u043e\u043c\u043d\u044b\u0439 \u043d\u0435\u043e\u0431\u044b\u0447\u043d\u044b\u0439 \u043c\u043e\u0440\u0441\u043a\u043e\u0439 \u0441\u0430\u043b\u0430\u0442.<\/div><\/div><\/div><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/egg-salad-bites\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/bites-eggsalad-cucumber-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/egg-salad-bites\/\">\u0411\u0443\u0442\u0435\u0440\u0431\u0440\u043e\u0434\u044b \u0441 \u044f\u0438\u0447\u043d\u044b\u043c \u0441\u0430\u043b\u0430\u0442\u043e\u043c<\/a><\/h4><div class=\"entry-summary\">\u041f\u043e\u043b\u0435\u0437\u043d\u044b\u0439 \u0444\u0438\u043d\u0433\u0435\u0440 \u0444\u0443\u0434 \u043d\u0430 \u043e\u0431\u0435\u0434.<\/div><\/div><\/div><\/div><div class=\"row\"><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/raw-vegan-egg-salat-variation\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/egg-salat-recipe-simple-video-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/raw-vegan-egg-salat-variation\/\">\u0412\u0435\u0441\u0435\u043d\u043d\u0438\u0439 \u0441\u0430\u043b\u0430\u0442<\/a><\/h4><div class=\"entry-summary\">\u0421 \u044f\u0438\u0447\u043d\u044b\u043c \u0441\u043e\u0443\u0441\u043e\u043c \u043f\u043e \u0432\u0435\u0433\u0430\u043d\u0441\u043a\u0438.<\/div><\/div><\/div><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/avocado-cake\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-orange-cake-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/avocado-cake\/\">\u0422\u043e\u0440\u0442 \u0438\u0437 \u0430\u0432\u043e\u043a\u0430\u0434\u043e<\/a><\/h4><div class=\"entry-summary\"><\/div><\/div><\/div><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/fruit-garden-tour-in-andalusia\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/garden-tourin-andalusia-with-cookie-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/fruit-garden-tour-in-andalusia\/\">\u0424\u0440\u0443\u043a\u0442\u043e\u0432\u044b\u0439 \u0441\u0430\u0434 \u0432 \u0410\u043d\u0434\u0430\u043b\u0443\u0441\u0438\u0438<\/a><\/h4><div class=\"entry-summary\">\u041a\u0430\u043a \u0440\u0430\u0441\u0442\u0435\u0442 \u0430\u0432\u043e\u043a\u0430\u0434\u043e.<\/div><\/div><\/div><\/div><\/div>\n<h2>\u041a\u0430\u043a \u0440\u0430\u0441\u0442\u0451\u0442 \u0430\u0432\u043e\u043a\u0430\u0434\u043e?<\/h2>\n<p>\u0412 \u0442\u0435\u043f\u043b\u044b\u0445 \u0441\u0442\u0440\u0430\u043d\u0430\u0445, \u0432 \u0415\u0432\u0440\u043e\u043f\u0435 \u0432 \u0418\u0441\u043f\u0430\u043d\u0438\u0438 \u0438 \u043d\u0430 \u0422\u0435\u043d\u0435\u0440\u0438\u0444\u0435, \u043d\u0430 \u0411\u0430\u043b\u0438 \u0438 \u0432 \u041a\u043e\u0441\u0442\u0430 \u0420\u0438\u043a\u0435 \u0438 \u0435\u043b\u0438 \u0430\u0432\u043e\u043a\u0430\u0434\u043e \u0441 \u0434\u0435\u0440\u0435\u0432\u0430. \u0422\u043e\u0447\u043d\u0435\u0439 \u0441\u043a\u0430\u0437\u0430\u0442\u044c \u0438\u0437 \u043f\u043e\u0434 \u0434\u0435\u0440\u0435\u0432\u0430.<\/p>\n<h2>A\u0432\u043e\u043a\u0430\u0434\u043e\u0432\u043e\u0435 \u0434\u0435\u0440\u0435\u0432\u043e<\/h2>\n<p>\u0410\u0432\u043e\u043a\u0430\u0434\u043e\u0432\u044b\u0435 \u0434\u0435\u0440\u0435\u0432\u044c\u044f \u043e\u0433\u0440\u043e\u043c\u043d\u044b\u0435. \u041d\u0430 \u043d\u0438\u0445 \u043f\u043b\u0430\u043a\u0443\u0447\u0438\u0435 \u043b\u0438\u0441\u0442\u0438\u043a\u0438, \u0438\u043d\u043e\u0433\u0434\u0430 \u043f\u0440\u043e\u0445\u043e\u0434\u044f \u043c\u0438\u043c\u043e \u043c\u044b \u0434\u0443\u043c\u0430\u0435\u043c \u0447\u0442\u043e \u0434\u0435\u0440\u0435\u0432\u043e \u043d\u0430\u0434\u043e \u043f\u043e\u043b\u0438\u0442\u044c, \u043d\u043e \u043e\u043d\u0438 \u043f\u0440\u043e\u0441\u0442\u043e \u0442\u0430\u043a\u0438\u0435.<\/p>\n<h2>\u041a\u0430\u043a \u0446\u0432\u0435\u0442\u0435\u0442 \u0430\u0432\u043e\u043a\u0430\u0434\u043e?<\/h2>\n<p>\u041c\u043d\u0435 \u043e\u0447\u0435\u043d\u044c \u0438\u043d\u0442\u0435\u0440\u0435\u0441\u043d\u043e \u0431\u044b\u043b\u043e \u043d\u0430\u0431\u043b\u044e\u0434\u0430\u0442\u044c \u0447\u0442\u043e \u0434\u0435\u0440\u0435\u0432\u044c\u044f \u0446\u0432\u0435\u0442\u0443\u0442 \u0438 \u0432 \u0442\u043e \u0436\u0435 \u0432\u0440\u0435\u043c\u044f \u043d\u0430 \u043d\u0438\u0445 \u0435\u0449\u0435 \u0444\u0440\u0443\u043a\u0442\u044b \u0432\u0438\u0441\u044f\u0442.<\/p>\n<h2>\u041a\u0430\u043a \u0441\u043e\u0431\u0438\u0440\u0430\u0442\u044c \u0430\u0432\u043e\u043a\u0430\u0434\u043e?<\/h2>\n<p>\u0410\u0432\u043e\u043a\u0430\u0434\u043e \u043b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u0441\u043e\u0431\u0438\u0440\u0430\u0442\u044c \u0443\u0436\u0435 \u043a\u043e\u0433\u0434\u0430 \u043e\u043d\u0438 \u0443\u043f\u0430\u043b\u0438 \u0441 \u0434\u0435\u0440\u0435\u0432\u0430. \u0412 \u0442\u043e\u0442 \u0436\u0435 \u0434\u0435\u043d\u044c, \u0430 \u0442\u043e \u043f\u0442\u0438\u0447\u043a\u0438 \u043d\u0430\u0447\u043d\u0443\u0442 \u043a\u043b\u0435\u0432\u0430\u0442\u044c \u0435\u0449\u0435 \u043d\u0435 \u0441\u043e\u0432\u0441\u0435\u043c \u0441\u0440\u0435\u043b\u044b\u0439 \u043f\u043b\u043e\u0434. \u0414\u043e\u0441\u043f\u0435\u044e\u0442 \u0443\u043f\u0430\u0432\u0448\u0438\u0435 \u0430\u0432\u043e\u043a\u0430\u0434\u043e \u043e\u0447\u0435\u043d\u044c \u0431\u044b\u0441\u0442\u0440\u043e \u043f\u0440\u0438 \u043a\u043e\u043c\u043d\u0430\u0442\u043d\u043e\u0439 \u0442\u0435\u043c\u043f\u0435\u0440\u0430\u0442\u0443\u0440\u0435 \u0437\u0430 2-3 \u0434\u043d\u044f.<\/p>\n<h2>\u041a\u0430\u043a \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0430\u0432\u043e\u043a\u0430\u0434\u043e?<\/h2>\n<div class=\"container-fuild rimr-posts-grid\"><div class=\"row\"><div class=\"rimr-posts-grid-entry col-md-4\"><div class=\"entry-thumb normal-size\"><a href=\"https:\/\/rawismyreligion.com\/ru\/how-to-pick-avocado\/\"><img src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/how-to-pick-the-perfect-avocado-500x375.jpg\" \/><\/a><\/div><div><h4 class=\"entry-title\"><a href=\"https:\/\/rawismyreligion.com\/ru\/how-to-pick-avocado\/\">\u041a\u0430\u043a \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0430\u0432\u043e\u043a\u0430\u0434\u043e<\/a><\/h4><div class=\"entry-summary\">\u0412\u0441\u0435\u0433\u0434\u0430 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0432\u044b\u0431\u0438\u0440\u0430\u0442\u044c \u0430\u0432\u043e\u043a\u0430\u0434\u043e!<\/div><\/div><\/div><\/div><\/div>\n\u0412 \u043a\u0440\u0430\u0442\u0446\u0435 \u044f \u0443\u0436\u0435 <a href=\"https:\/\/rawismyreligion.com\/ru\/natural-skincare-from-the-kitchen\/\">\u0437\u0434\u0435\u0441\u044c<\/a> \u0440\u0430\u0441\u0441\u043a\u0430\u0437\u044b\u0432\u0430\u043b\u0430.<\/p>\n<h2>\u0410\u0432\u043e\u043a\u0430\u0434\u043e \u044d\u0442\u043e \u043e\u0432\u043e\u0449?<\/h2>\n<p>\u0424\u0440\u0443\u043a\u0442, \u0440\u043e\u0434\u0430 \u041f\u0435\u0440\u0441\u0435\u044f \u0432 \u0441\u0435\u043c\u044c\u0435 \u041b\u0430\u0443\u0440\u0430\u0446\u0435\u0435\u0432. \u0422\u043e\u0447\u043d\u0435\u0439 \u0430\u0432\u043e\u043a\u0430\u0434\u043e \u044d\u0442\u043e \u044f\u0433\u043e\u0434\u0430! \u0410\u0432\u043e\u043a\u0430\u0434\u043e \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0443\u044e\u0442 \u0432\u0441\u0435\u043c \u0431\u043e\u0442\u0430\u043d\u0438\u0447\u0435\u0441\u043a\u0438\u043c \u043a\u0440\u0438\u0442\u0435\u0440\u0438\u044f\u043c \u044f\u0433\u043e\u0434\u044b, \u0443 \u0430\u0432\u043e\u043a\u0430\u0434\u043e \u043c\u044f\u0441\u0438\u0441\u0442\u0430\u044f \u043c\u044f\u043a\u043e\u0442\u044c \u0438 \u0441\u0435\u043c\u044f.<\/p>\n<p><!--https:\/\/www.youtube.com\/watch?v=J-8nR9Ehx9M \n\n\u00ab\u041f\u043e\u043b\u0435\u0437\u043d\u043e \u043b\u0438 \u0430\u0432\u043e\u043a\u0430\u0434\u043e?\u00bb\n\n\u0413\u043e\u0432\u043e\u0440\u044f\u0442, 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\u044f\u0440\u043a\u043e-\u043a\u0440\u0430\u0441\u043d\u043e\u0433\u043e,\n\u043a\u0440\u0430\u0441\u0438\u0432\u043e\u0433\u043e \u043b\u0438\u043a\u043e\u043f\u0438\u043d\u0430 \u043f\u043e\u043f\u0430\u0434\u0435\u0442 \u0432 \u0443\u043d\u0438\u0442\u0430\u0437\n\n\u0430 \u043d\u0435 \u0432 \u0432\u0430\u0448 \u043a\u0440\u043e\u0432\u043e\u0442\u043e\u043a.\n\n\u0422\u043e \u0436\u0435 \u043a\u0430\u0441\u0430\u0435\u0442\u0441\u044f \u0441\u0430\u043b\u0430\u0442\u0430 \u0438\u0437 \u0448\u043f\u0438\u043d\u0430\u0442\u0430,\n\u043c\u043e\u0440\u043a\u043e\u0432\u0438 \u0438 \u0441\u0430\u043b\u0430\u0442\u043d\u044b\u0445 \u043b\u0438\u0441\u0442\u044c\u0435\u0432.\n\n\u0421 \u043e\u0431\u0435\u0437\u0436\u0438\u0440\u0435\u043d\u043d\u044b\u043c \u0441\u043e\u0443\u0441\u043e\u043c, \u0431\u0435\u0442\u0430-\u043a\u0430\u0440\u043e\u0442\u0438\u043d\n\u0432\u0440\u044f\u0434 \u043b\u0438 \u043f\u043e\u043f\u0430\u0434\u0435\u0442 \u0432 \u0432\u0430\u0448 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c,\n\n\u043d\u043e \u0434\u043e\u0431\u0430\u0432\u044c\u0442\u0435 \u0430\u0432\u043e\u043a\u0430\u0434\u043e \u0438\n\u0432 15 \u0440\u0430\u0437 \u0431\u043e\u043b\u044c\u0448\u0435 \u0431\u0435\u0442\u0430-\u043a\u0430\u0440\u043e\u0442\u0438\u043d\u0430\n\n\u0446\u0438\u0440\u043a\u0443\u043b\u0438\u0440\u0443\u044e\u0442 \u043f\u043e \u0432\u0430\u0448\u0435\u043c\u0443 \u0442\u0435\u043b\u0443.\n\n\u041d\u043e \u043d\u0443\u0436\u043d\u043e \u043b\u0438 \u0432\u0430\u043c \u0430\u0432\u043e\u043a\u0430\u0434\u043e \u0446\u0435\u043b\u0438\u043a\u043e\u043c?\n\n\u041a\u0430\u043a \u043d\u0430\u0441\u0447\u0435\u0442 \u043f\u043e\u043b\u043e\u0432\u0438\u043d\u044b \u0430\u0432\u043e\u043a\u0430\u0434\u043e?\n\n\u042d\u0444\u0444\u0435\u043a\u0442 \u043f\u043e\u0447\u0442\u0438 \u0442\u0430\u043a\u043e\u0439 \u0436\u0435;\n\u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442 \u0442\u0430\u043a \u0436\u0435 \u0445\u043e\u0440\u043e\u0448\u043e.\n\n\u0410 \u043a\u0430\u043a \u043d\u0430\u0441\u0447\u0435\u0442 \u0447\u0435\u0442\u0432\u0435\u0440\u0442\u0438 \u0430\u0432\u043e\u043a\u0430\u0434\u043e?\n\n\u041c\u044b \u043d\u0435 \u0437\u043d\u0430\u0435\u043c \u043c\u0438\u043d\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\n\n\u0436\u0438\u0440\u0430, \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0433\u043e \u0434\u043b\u044f \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e\n\u0432\u0441\u0430\u0441\u044b\u0432\u0430\u043d\u0438\u044f \u043a\u0430\u0440\u043e\u0442\u0438\u043d\u043e\u0438\u0434\u043e\u0432.\n\n\u041c\u043e\u0436\u0435\u0442, \u044d\u0442\u043e \u0432\u0441\u0435\u0433\u043e \u043b\u0438\u0448\u044c \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e\n\u0433\u0440\u0430\u043c\u043c \u043d\u0430 \u043e\u0434\u0438\u043d \u043f\u0440\u0438\u0435\u043c \u043f\u0438\u0449\u0438.\n\n\u0412 \u0442\u0430\u043a\u043e\u043c \u0441\u043b\u0443\u0447\u0430\u0435, 1\/8 \u0430\u0432\u043e\u043a\u0430\u0434\u043e\n\u0431\u0443\u0434\u0435\u0442 \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e,\n\n\u0438\u043b\u0438 \u043f\u0440\u043e\u0441\u0442\u043e \u043e\u0434\u0438\u043d-\u0434\u0432\u0430 \u0433\u0440\u0435\u0446\u043a\u0438\u0445 \u043e\u0440\u0435\u0445\u0430.\n\n\u0418\u043d\u0442\u0435\u0440\u0435\u0441\u043d\u043e, \u0447\u0442\u043e \u0430\u0432\u043e\u043a\u0430\u0434\u043e \u043c\u043e\u0436\u0435\u0442 \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e\n\u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0432\u0441\u0430\u0441\u044b\u0432\u0430\u043d\u0438\u0435 \u043a\u0430\u0440\u043e\u0442\u0438\u043d\u043e\u0438\u0434\u043e\u0432,\n\n\u043d\u043e \u0438 \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0438\u0445 \u043f\u043e\u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u0435\n\u043f\u0440\u0435\u0432\u0440\u0430\u0449\u0435\u043d\u0438\u0435 \u0432 \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0410 \u0432\u043d\u0443\u0442\u0440\u0438 \u0442\u0435\u043b\u0430.\n\n\u041b\u044e\u0434\u044f\u043c \u0434\u0430\u043b\u0438 \u043c\u043e\u0440\u043a\u043e\u0432\u044c \u0441 \u0438 \u0431\u0435\u0437 \u0433\u0443\u0430\u043a\u0430\u043c\u043e\u043b\u0435,\n\n\u0438 \u0442\u043e \u0436\u0435, \u0447\u0442\u043e \u043c\u044b \u0432\u0438\u0434\u0435\u043b\u0438 \u0440\u0430\u043d\u044c\u0448\u0435 -\n\u043d\u0430\u043c\u043d\u043e\u0433\u043e \u0431\u043e\u043b\u044c\u0448\u0435 \u0431\u0435\u0442\u0430-\u043a\u0430\u0440\u043e\u0442\u0438\u043d\u0430 \u0432 \u043a\u0440\u043e\u0432\u0438\n\n\u043f\u043e\u0441\u043b\u0435 \u0443\u043f\u043e\u0442\u0440\u0435\u0431\u043b\u0435\u043d\u0438\u044f \u0435\u0434\u044b\n\u0441 \u0434\u043e\u0431\u0430\u0432\u043b\u0435\u043d\u0438\u0435\u043c \u0433\u0443\u0430\u043a\u0430\u043c\u043e\u043b\u0435,\n\n\u043f\u043e \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u044e \u0441 \u0442\u0435\u043c \u0436\u0435\n\u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e\u043c \u043c\u043e\u0440\u043a\u043e\u0432\u0438 \u0431\u0435\u0437 \u0441\u043e\u0443\u0441\u0430.\n\n\u0412\u043e\u043e\u0431\u0449\u0435-\u0442\u043e, \u0432 6 \u0440\u0430\u0437 \u0431\u043e\u043b\u044c\u0448\u0435, \u0430 \u0435\u0441\u043b\u0438\n\u0431\u0435\u0442\u0430-\u043a\u0430\u0440\u043e\u0442\u0438\u043d \u043f\u0440\u0435\u0432\u0440\u0430\u0449\u0430\u0435\u0442\u0441\u044f \u0432 \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u0410\n\n\u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0435, \u0442\u043e \u0438 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 \u0410\n\u0434\u043e\u043b\u0436\u043d\u043e \u0431\u044b\u0442\u044c \u0432 6 \u0440\u0430\u0437 \u0431\u043e\u043b\u044c\u0448\u0435, \u0442\u0430\u043a?\n\n\u041d\u0435\u0442. \u0412\u0438\u0442\u0430\u043c\u0438\u043d\u0430 \u0410 \u043e\u043a\u0430\u0437\u0430\u043b\u043e\u0441\u044c \u0431\u043e\u043b\u044c\u0448\u0435 \u0432 12 \u0440\u0430\u0437.\n\n\u0411\u044b\u043b\u043e \u0442\u0430\u043a\u0436\u0435 \u043d\u0430\u043c\u043d\u043e\u0433\u043e \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 \u041a,\n\u0434\u0440\u0443\u0433\u043e\u0433\u043e \u0436\u0438\u0440\u043e\u0440\u0430\u0441\u0442\u0432\u043e\u0440\u0438\u043c\u043e\u0433\u043e \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430,\n\n\u0445\u043e\u0442\u044f \u044d\u0442\u043e \u043e\u0442\u0447\u0430\u0441\u0442\u0438 \u043f\u043e\u0442\u043e\u043c\u0443, \u0447\u0442\u043e\n\u0430\u0432\u043e\u043a\u0430\u0434\u043e \u0441\u0430\u043c\u043e \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442 \u0432\u0438\u0442\u0430\u043c\u0438\u043d \u041a.\n\n\"\u041d\u043e \u043d\u0435 \u0442\u0430\u043a \u043c\u043d\u043e\u0433\u043e, - \u0437\u0430\u044f\u0432\u043b\u044f\u0435\u0442 \u044d\u0442\u043e\u0442 \u043e\u0431\u0437\u043e\u0440,\n\u0441\u043f\u043e\u043d\u0441\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u0439 \u0438\u043d\u0434\u0443\u0441\u0442\u0440\u0438\u0435\u0439 \u0430\u0432\u043e\u043a\u0430\u0434\u043e -\n\n\u0447\u0442\u043e\u0431\u044b \u043b\u044e\u0434\u044f\u043c, \u043f\u0440\u0438\u043d\u0438\u043c\u0430\u044e\u0449\u0438\u043c\n\u0430\u043d\u0442\u0438\u043a\u043e\u0430\u0433\u0443\u043b\u044f\u043d\u0442 \u041a\u0443\u043c\u0430\u0434\u0438\u043d,\n\n\u0441\u0442\u043e\u0438\u043b\u043e \u0431\u0435\u0441\u043f\u043e\u043a\u043e\u0438\u0442\u044c\u0441\u044f\",\n\u043d\u043e \u044d\u0442\u043e \u043d\u0435\u043f\u0440\u0430\u0432\u0434\u0430.\n\n\u041c\u044b \u0443\u0436\u0435 \u043c\u043d\u043e\u0433\u043e \u0434\u0435\u0441\u044f\u0442\u0438\u043b\u0435\u0442\u0438\u0439 \u0437\u043d\u0430\u0435\u043c, \u0447\u0442\u043e,\n\n\u0445\u043e\u0442\u044c \u0430\u0432\u043e\u043a\u0430\u0434\u043e \u0438 \u043d\u0435 \u0441\u043e\u0434\u0435\u0440\u0436\u0438\u0442\n\u0447\u0440\u0435\u0437\u043c\u0435\u0440\u043d\u043e\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0432\u0438\u0442\u0430\u043c\u0438\u043d\u0430 \u041a,\n\n\u043e\u043d \u0432\u0441\u0435 \u0440\u0430\u0432\u043d\u043e \u043d\u0430\u0440\u0443\u0448\u0430\u0435\u0442 \u0440\u0430\u0431\u043e\u0442\u0443 \u041a\u0443\u043c\u0430\u0434\u0438\u043d\u0430,\n\u0442\u0430\u043a\u0436\u0435 \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u043e\u0433\u043e \u043a\u0430\u043a \u0432\u0430\u0440\u0444\u0430\u0440\u0438\u043d,\n\n\u043f\u0440\u0430\u0432\u0434\u0430, \u043c\u044b \u043d\u0435 \u0441\u043e\u0432\u0441\u0435\u043c \u0437\u043d\u0430\u0435\u043c, \u043f\u043e\u0447\u0435\u043c\u0443.\n\n\u041e\u043d \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u0432\u044b\u0441\u0438\u0442\u044c \u043f\u0435\u0447\u0435\u043d\u043e\u0447\u043d\u044b\u0435\n\u0434\u0435\u0442\u043e\u043a\u0441\u0438\u043a\u0430\u0446\u0438\u043e\u043d\u043d\u044b\u0435 \u0444\u0435\u0440\u043c\u0435\u043d\u0442\u044b\n\n\u0438\u043b\u0438 \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u044c \u0432\u0441\u0430\u0441\u044b\u0432\u0430\u043d\u0438\u0435 \u043b\u0435\u043a\u0430\u0440\u0441\u0442\u0432\u0430,\n\n\u043d\u043e \u0432 \u043b\u044e\u0431\u043e\u043c \u0441\u043b\u0443\u0447\u0430\u0435, \u0442\u0435, \u043a\u0442\u043e \u043f\u0440\u0438\u043d\u0438\u043c\u0430\u0435\u0442\n\u043a\u0440\u043e\u0432\u0435\u0440\u0430\u0437\u0436\u0438\u0436\u0430\u044e\u0449\u0438\u0439 \u041a\u0443\u043c\u0430\u0434\u0438\u043d\n\n\u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e, \u0437\u0430\u0445\u043e\u0442\u044f\u0442 \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u044c\n\u0432 \u0441\u0432\u043e\u0439 \u0441\u0430\u043b\u0430\u0442 \u0433\u0440\u0435\u0446\u043a\u0438\u0435 \u043e\u0440\u0435\u0445\u0438.\n\n\n\ndeutsch\n\n\"Sind Avocados gesund?\"\n\nAvocados wurden als eine wichtige\nAntioxidantien Nahrungsquelle beschrieben,\n\nund das mag schon wahr sein,\nim Vergleich zum meisten Zeug,\n\ndas die Leute essen, aber verglichen mit\n\nanderen \u00fcblichen Fr\u00fcchten,\nsind Avocados nicht\n\nunbedingt etwas, wor\u00fcber\nman schw\u00e4rmen kann.\n\nSie enthalten jedoch diese zwei\nCarotinoid-Augenn\u00e4hrstoffe,\n\ndie man in dunkelgr\u00fcnem Blattgem\u00fcse\nfindet, wie Lutein und Zeaxanthin,\n\nwas erkl\u00e4ren k\u00f6nnte, warum mexikanische\nAmerikaner dazu neigen, anderen Volks-\n\ngruppen \u00fcberlegen sind.\nDie kritischen Carotinoide sind im\n\ndunkelsten gr\u00fcnen Fleisch, nahe der Schale.\n\nAus diesem Grund sollten Verbraucher auf\ndie \"Kerben und Pellen\" -Methode hingewiesen\n\nwerden, um den n\u00e4hrstoffreichen \u00e4u\u00dferen\nAbschnitt der Avocado zu erhalten.\n\nDer Tufts Nutrition and Health Brief\nerkl\u00e4rt, was das bedeutet:\n\nMan schneidet die H\u00e4lfte in\nL\u00e4ngsrichtung um den Kern,\n\ndann eine Vierteldrehung und\nwieder der L\u00e4nge nach schneiden\n\num die Avocado zu Vierteln.\n\nDann trennt man die Viertel\nund entfernt den Kern.\n\nUnd schlie\u00dflich, beginnend von\nder Spitze, Kerben und vorsichtig abpellen,\n\num das n\u00e4hrstoffreiche dunkelgr\u00fcne\nFleisch unter der Schale zu behalten.\n\nAvocados k\u00f6nnen auch die Absorption\n\nder Carotinoid-Phyton\u00e4hrstoffe\nin anderem Gem\u00fcse erh\u00f6hen,\n\nweil Carotinoide, wie\nBeta-Carotin, fettl\u00f6slich sind.\n\nViele unserer besten Lebensmittel,\ndie Carotinoide enthalten,\n\nwie S\u00fc\u00dfkartoffeln, Karotten, Gr\u00fcnes,\nenthalten sehr wenig Fett,\n\nalso, wenn man es allein isst,\nohne irgendeine Fettquelle im Magen,\n\nsp\u00fclt man letztendlich eine Menge\ndieser N\u00e4hrstoffe die Toilette hinunter.\n\nEs hat nichts damit zu tun was\nman isst, sondern was absorbiert wird.\n\nHier ist die Menge an Beta-Carotin,\ndie in Ihren Blutkreislauf gelangt\n\n2, 3, 4, 5, 6 Stunden nach dem Verzehr\n\neines Sch\u00e4lchens mit Salsa.\n\nDa ist ein kleiner Anstieg und dasselbe\nmit dem roten Pigment Lycopin.\n\nOK, aber hier ist jetzt die gleiche Menge Salsa\n\nmit einer Avocado hinzugef\u00fcgt,\nwas die Absorption verdreifacht.\n\nDas hei\u00dft, wenn man\nTomaten ohne Fett isst -\n\nohne Avocados, N\u00fcssen oder Samen,\n\nlandet das meiste von diesem\nhellroten, sch\u00f6nen Lycopin in der Toilette,\n\nanstatt im Blutkreislauf.\n\nDas Gleiche gilt f\u00fcr einen Salatmischung\naus Kopfsalat, Spinat und Karotten.\n\nMit einem fettarmen Dressing gelangt\nkaum Beta-Carotin in den K\u00f6rper,\n\naber f\u00fcgt man eine Avocado hinzu,\nwerden 15 Mal mehr Beta-Carotin\n\nim ganzen K\u00f6rper zirkuliert .\n\nMuss man jedoch eine\nganze Avocado verwenden?\n\nWie sieht's mit einer halben Avocado aus?\n\nSo ziemlich der gleiche Effekt;\nfunktioniert genauso gut.\n\nWie sieht's mit einem\nViertel St\u00fcck Avocado aus?\n\nWir wissen nicht, was die Mindestmenge\n\nan di\u00e4tetischem Fett ist, das f\u00fcr optimale\nCarotinoidabsorption ben\u00f6tigt wird.\n\nEs k\u00f6nnte jedoch nur ein paar\nGramm pro Mahlzeit sein,\n\nin diesem Fall w\u00fcrde ein Achtel\neiner Avocado in die Rechnung passen,\n\noder nur ein oder zwei Waln\u00fcsse.\n\nInteressanterweise kann der Avocado-Konsum\nnicht nur die Aufnahme von Carotinoiden\n\nverbessern, sondern auch ihre anschlie\u00dfende\nUmwandlung im K\u00f6rper zu Vitamin A.\n\nDie Leute bekamen M\u00f6hrchen\nmit und ohne Guacamole,\n\nund das gleiche, was wir vorher sahen -\nviel mehr Beta-Carotin im Blutkreislauf\n\nin den folgenden Stunden nach einer\nMahlzeit die Guacamole enthielt,\n\nverglichen mit der gleichen\nMenge nur Karotten.\n\nTats\u00e4chlich, mehr als 6 mal mehr,\nund weil Beta-Carotin zu Vitamin A\n\nim K\u00f6rper umgewandelt wird, m\u00fcsste\nes 6 mal mehr Vitamin A ergeben, oder?\n\nNein. Sie hatten mehr als\n12 Mal mehr Vitamin A.\n\nEs gab auch einen starken Anstieg von\nVitamin-K, ein weiteres fettl\u00f6sliches Vitamin,\n\nobwohl das teilweise daran lag,\nweil Avocado selbst Vitamin K enth\u00e4lt.\n\nAber nicht zu viel, behauptet diese, von der\nAvocadoindustrie gesponserte Rezension,\n\ndass die Leute, die das gerinnungshemmende\nMedikament Coumadin nehmen,\n\nsich sorgen m\u00fcssen, aber das ist nicht wahr.\n\nWir wissen seit Jahrzehnten,\ndass, obwohl keine\n\n\u00fcberm\u00e4\u00dfige Menge\nVitamin K in Avocados vorhanden ist,\n\nes trotzdem noch das Medikament Coumadin\nbeeintr\u00e4chtigt, auch als Warfarin bekannt,\n\nobwohl wir nicht genau wissen warum.\n\nEs kann die entgiftenden Enzyme\nder Leber ankurbeln,\n\noder die Absorption\neines Medikaments verhindern,\n\naber so oder so, die jenigen die\nden Blutverd\u00fcnner Coumadin einnehmen,\n\nsollten vielleicht stattdessen\nWaln\u00fcsse auf ihre Salate machen.\n\n\nIf you look at Avocado Board-sponsored reviews, they like to brag that \u201c[a]vocados are the richest known fruit source of phytosterols,\u201d which are cholesterol-lowering nutrients found in plant foods. The operative word, though, is fruit.\n\nYes, there are more phytosterols in avocados compared to other fruit, but the reason that\u2019s such a misleading statement is that phytosterols are fat-soluble substances; most other fruits hardly have any fat in them at all. So, of course, avocados are going to come out on top, compared to other fruit. But, let\u2019s compare phytosterol content of avocados to nuts and seeds. One avocado has about a hundred milligrams of phytosterols. But, on the same scale, sesame seeds and tahini have 400; pistachios, pumpkin seeds, and sunflower seeds have about 300; and almonds and almond butter, flax seeds, and Macadamia nuts have around 200. Even chocolate has about twice as many phytosterols as avocado.\n\nEven though nuts and seeds have the highest levels overall, the studies that have been done on lowering cholesterol\u2014lowering LDL (bad cholesterol) with phytosterols\u2014have used supplements, starting at 600 mg up into the thousands. So, yeah, you can lower LDL cholesterol about 8% at up around 2,100 mg, but that would be 20 avocados a day. That would also be a lot of nuts. But, you can get an 8% drop in LDL just eating a palmful of nuts a day\u2014a single ounce.\n\nSo, phytosterols are not the only components of nuts responsible for driving down cholesterol; there must be other components in nuts\u2014like maybe the fiber, or other phytonutrients\u2014that are contributing to the cholesterol-lowering effects. Hmm; I wonder if avocados have such components too. You don\u2019t know, until you put it to the test.\n\nThere are studies dating back more than a half century that appear to show that if you add an avocado to people\u2019s daily diets, their cholesterol drops, and then goes back up when you remove the avocados, then goes back down again. Pretty convincing data\u2014until you see how the study was done. They didn\u2019t just add an avocado, they swapped out animal fat. No wonder their cholesterol went down! And, that\u2019s what nearly all avocado cholesterol studies are like.\n\nTen studies involving hundreds of people, and put them all together. And, it looks like adding avocados led to a significant drop in cholesterol and triglycerides\u2014an average of about a 17-point drop in bad cholesterol. But, these were nearly all strictly substitution studies, where they removed saturated fat from people\u2019s diets, and substituted in avocados. Well, of course, if you cut down on saturated animal fat, your cholesterol is going to drop.\n\nYou can tell this review was not funded by the avocado industry, because they point this out: \u201cit is important to note that substituting avocados for saturated dietary fats as opposed to adding avocado to an already established baseline diet poses the greatest benefit.\u201d Just adding avocado may confer no cholesterol benefits at all.\n\nSo, yeah, the avocado industry is right in saying that avocados are \u201ca healthy substitute for butter\/margarine, cheese, [and] cream cheese\u201d\u2014but that\u2019s a pretty low bar.\n\nIn our next story we explore the effects of oatmeal, walnuts, extra virgin oil, and avocados on LDL cholesterol size.\n\nWhen one sees headlines like, \u201cAvocados Could Improve Your Cholesterol,\u201d they\u2019re largely talking about substitution experiments, where avocado is added to the diet by replacing animal fats. So, no wonder cholesterol goes down. So, for example, if you take people eating a standard North American diet, including animal fats\u2014dairy and poultry are the two greatest contributors of cholesterol-raising saturated fat intake\u2014just add avocado to their diet without doing anything else, and cholesterol does not go down. But, add avocado while reducing saturated fat intake, and cholesterol falls\u2014but no more than just reducing saturated fat while adding nothing.\n\nOkay, but what if you eat no meat at all, versus no meat with avocado added? They took people with sky-high cholesterol\u2014up around 300\u2014and switched them to a relatively low-fat vegetarian diet, with about 20% of calories from fat, versus a vegetarian diet with added avocado\u2014bringing it up to more of a typical fat content: 30% of calories from fat. This group started out with LDLs through the roof, and while cutting out meat may have helped, cutting out meat and adding avocado seemed to help even more. And, it may help best with the worst type of LDL.\n\nAs I\u2019ve touched on before, all LDL cholesterol is bad cholesterol, but large, fluffy LDL may only increase the odds of cardiac events\u2014like heart attacks\u201431%, whereas small, dense LDL is even worse.\n\nFeed people lots of oatmeal and oat bran, and not only does their LDL go down overall, but it specifically brings down the worst of the worst. Add walnuts to a low-fat diet, and not only does LDL go down, but the size distribution of the LDL shifts to a little more benign as well. And, if you put people on a plant-based diet with lots of fiber and nuts, you can get a massive 30% drop in LDL, comparable to a cholesterol-lowering statin drug. And, this includes the small, dense, most dangerous LDL. Note: this does not happen with extra-virgin olive oil. So, it\u2019s not just a monounsaturated fat effect.\n\nIn the famous PREDIMED study, those randomized to extra nuts got a significant drop in the smallest, densest LDL, but those randomized to the extra-virgin olive oil group did not. So, there appears to be some special components in nuts that lowers the worst of the worst. Do avocados offer similar benefits? We didn\u2019t know\u2026until, now.\n\n\u201c\u2026[t]he first randomized controlled feeding trial\u201d to look at avocados and LDL size; what they did was remove animal fat from people\u2019s diet, and replaced it with either carbs, or avocado, or vegetable oils that had a similar fat profile to the avocado. So, the two latter diets were very similar diets, but one had the nutrients unique to the avocado, and the other didn\u2019t. What happened?\n\nWell, any time you drop saturated fat, you\u2019re going to bring down LDL\u2014whether you replace animal fat with plant fat (oil, in this case) or with carbs. But, what if you replace animal fat with the whole plant food avocado? An even better effect. And, to see why, they broke the LDL down into large versus small. They all brought the dangerous, large LDL down, but the avocado had the additional effect of also bringing down the super-dangerous small LDL. That\u2019s where that extra drop came from.\n\nSo, it\u2019s not just a matter of replacing animal fat with plant fat; there are additional benefits to the fiber and phytonutrients of whole plant foods, like avocados.\n\nOh, there\u2019s something good in avocados? Well then, let\u2019s just add avocado extracts to the meat! Incorporating avocado extracts into pork patties evidently reduces cholesterol oxidation products, \u201cwell documented\u201d to be toxic, carcinogenic, and atherosclerotic\u2014but less so, apparently, with some avocado mixed in.   \n\nAvocado consumption can improve artery function, but what effect might guacamole have on cancer risk?\n\nIn my last video about avocados, I described the anti-inflammatory effects and cholesterol- and triglyceride-lowering effects. But what about that video I did years ago about the chromosome-damaging effects in a Petri dish? That all goes back to 1975, when a pesticide naturally produced by the avocado tree was discovered\u2014thought to explain why lactating livestock suffered mammary gland damage nibbling on the leaves. The toxin was named persin, also found to be damaging to the heart, which is why you should never feed avocado to your pet birds.\n\nBut hey, if it attacks mammary cells in animals, might it attack breast cancer cells in humans? It did seem to have the same kind of cell cytoskeleton-clumping effect in vitro that chemotherapy can have, demonstrating potent cell growth-stopping and killing effects of the \u201cnovel plant toxin\u201d among various lines of human breast cancer cells. So, they\u2019re thinking about how it might one day be used as chemo itself. But, here I am thinking, \u201cHoly guacamole, Batman; please tell me it doesn\u2019t have toxic effects on normal cells, too.\u201d\n\nIn 2010, we got an answer: an \u201cEvaluation of [the] Genotoxicity,\u201d the toxicity to our chromosomes, of avocado extracts on human white blood cells in a Petri dish. Normally, less than 10% of our dividing cells have any chromosome abnormalities, but drip some avocado fruit extracts on them, and up to half come out defective in some way. They conclude that there\u2019s something in avocado fruit that \u201ccan potentially induce significant genomic instability and some genetic damage\u201d in human white blood cells in a Petri dish. If the same effect occurs in actual people, it could, for example, result in transforming cells into cancer. That\u2019s a big if, though.\n\nThese were blood cells. You don\u2019t inject guac into the vein. For anything to get into our bloodstream, it first has to survive our stomach acid, get absorbed through our intestines, and then sneak past our liver\u2019s detoxification enzymes. And indeed, persin may be affected, changed, by acidic conditions. And, so given all the differences between what happens in a Petri dish and a person, \u201cit is essential to carry out [further] studies\u2026before making a final remark\u201d about its toxicity. Okay, but what do you do before these studies come out? I was concerned enough, I provisionally moved it from a stuff-your-face green-light food, to a moderate-your-intake yellow-light food, until we knew more, to err on the side of caution.\n\nEven if persin was utterly destroyed by stomach acid, what about oral cancer?  At high-enough concentrations, avocado extracts can harm the growth of the kinds of cells that line our mouths. Yeah, but this is in a Petri dish, where the avocado is coming in direct contact with the cells. But that\u2019s kinda what happens in your mouth when you eat it. But, it harms oral cancer cells even more. Here\u2019s a bunch of oral cancer cells. Those red dots are the mitochondria\u2014the power plants of the cells fueling cancer growth, extinguished by the avocado extract. But, since it does this more to cancerous than normal cells, they end up concluding avocados may end up preventing cancer.\n\nWhat about the esophagus, which lies between the mouth and the stomach? They similarly found that an \u201cavocado fruit extract [appeared to inhibit] cancer cell growth\u201d more than normal cell growth, when it came to colon cancer cells, or esophageal cancer cells. But, rather than comparing the effects to normal colon and esophagus cells, they compared to a type of blood cell, which, again, is limited relevance in a Petri dish study of something you eat.\n\nThis study was pretty exciting, though. It looked at p-cresol, which is a \u201curemic toxin,\u201d may also be toxic to the liver, has been found associated with autism, and it comes from eating high-protein diets, whereas if you eat a more plant-based diet, the only source of prebiotics, like fiber and resistant starch, your levels go down.\n\nSee, \u201cfermentation of carbohydrates [in the colon, like fiber] is considered beneficial, whereas fermentation of [protein] [which is called] (putrefaction) is considered\u2026detrimental.\u201d So, you switch people to a high-protein diet, and within days, the excess protein putrefying in their gut leads to an increase in ammonia, as well as p-cresol\u2014in fact, a doubling of levels within a week. But, might phytonutrient-rich plant foods, like \u201capples, cranberries, grapes, [or] avocados,\u2026protect [the cells lining our colon] from the deleterious effects of p-cresol\u2026in terms of cell viability, mitochondrial function, and epithelial integrity,\u201d meaning like protection against gut leakiness?\n\nHere\u2019s that data on barrier function integrity, damaged by p-cresol, but rescued by all the cranberry, avocado, grape, and apple extracts, though mitochondrial function was only improved by the cranberries and avocados, and they were also the only ones that appeared to prevent the \u201cdeleterious effect of p-cresol\u201d on colon cell viability. But, bottom line, avocados appear to have beneficial effects on colon-lining cells; so, that\u2019s a good sign.\n\nOkay, but enough of these in vitro studies, already. Yes, an avocado extract can inhibit cancer cell growth in a Petri dish, but unless you\u2019re doing some unspeakable things to that avocado\u2014like guacamole with benefits, there\u2019s no way that the avocado is going to come in direct contact with your prostate cells. So, what does this study mean?\n\nThat\u2019s why I was so excited to see the first to actually look for a link between \u201cavocado consumption [actual human beings eating avocados] and prostate cancer.\u201d So, do avocado eaters have more cancer risk, or less cancer risk? We\u2019ll find out\u2026right now!\n\nMen who ate the most avocado, more than about a third of an avocado a day, \u201creduced [their] risk of prostate cancer.\u201d In fact, less than half the odds. So, with the data on improved artery function, lower cholesterol, and, if anything, an association with decreased cancer risk, I\u2019d suggest moving it back into the green zone.\n\nTo see any graphs, charts, graphics, images or studies mentioned here, please go to the Nutrition Facts podcast landing page.  There you\u2019ll find all the detailed information you need \u2013 plus links to all the sources we cite for each of these topics.\n\nBe sure to check out my new How Not to Die Cookbook. It\u2019s beautifully designed, with more than 100 recipes for delicious, health-promoting meals, snacks, beverages, desserts.  Not just every recipe is healthy\u2014every ingredient of every recipe is healthy, all green-light whole plant foods.  And, of course, all the proceeds I receive from the sales of my books all go to charity. \n\nNutritionFacts.org is a nonprofit, science-based public service, where you can sign up for free daily updates on the latest in nutrition research via bite-sized videos and articles.\n\nEverything on the website is free. There are no ads, no corporate sponsorship.  It\u2019s strictly non-commercial.  I\u2019m not selling anything. I just put it up as a public service, as a labor of love\u2014as a tribute to my grandmother \u2013 whose own life was saved with evidence-based nutrition.\n\nThanks for listening to Nutrition Facts. I\u2019m Dr. Michael Greger.\n\nThis is just an approximation of the audio content, contributed by Allyson Burnett.\n\nmore--><\/p>\n<p><img loading=\"lazy\" src=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-cut-on-the-plate.jpg\" alt=\"\u0430\u0432\u043e\u043a\u0430\u0434\u043e\" width=\"2160\" height=\"1215\" class=\"align center size-full wp-image-44805\" srcset=\"https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-cut-on-the-plate.jpg 2160w, https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-cut-on-the-plate-300x169.jpg 300w, https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-cut-on-the-plate-768x432.jpg 768w, https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-cut-on-the-plate-1024x576.jpg 1024w, https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-cut-on-the-plate-500x281.jpg 500w, https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-cut-on-the-plate-1040x585.jpg 1040w\" sizes=\"(max-width: 2160px) 100vw, 2160px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0412\u0441\u0435 \u043e\u0431 \u0430\u0432\u043e\u043a\u0430\u0434\u043e.<\/p>\n","protected":false},"author":1,"featured_media":44290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":""},"categories":[10295],"tags":[],"jetpack_featured_media_url":"https:\/\/rawismyreligion.com\/wp-content\/uploads\/avocado-1.jpg","_links":{"self":[{"href":"https:\/\/rawismyreligion.com\/ru\/wp-json\/wp\/v2\/posts\/44266"}],"collection":[{"href":"https:\/\/rawismyreligion.com\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rawismyreligion.com\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rawismyreligion.com\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rawismyreligion.com\/ru\/wp-json\/wp\/v2\/comments?post=44266"}],"version-history":[{"count":13,"href":"https:\/\/rawismyreligion.com\/ru\/wp-json\/wp\/v2\/posts\/44266\/revisions"}],"predecessor-version":[{"id":47801,"href":"https:\/\/rawismyreligion.com\/ru\/wp-json\/wp\/v2\/posts\/44266\/revisions\/47801"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rawismyreligion.com\/ru\/wp-json\/wp\/v2\/media\/44290"}],"wp:attachment":[{"href":"https:\/\/rawismyreligion.com\/ru\/wp-json\/wp\/v2\/media?parent=44266"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rawismyreligion.com\/ru\/wp-json\/wp\/v2\/categories?post=44266"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rawismyreligion.com\/ru\/wp-json\/wp\/v2\/tags?post=44266"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}