Beets

    

It is difficult to believe how the hardy, crunchy often rough looking exterior of raw beets can be transformed into something wonderfully soft and buttery once they are cooked. While beets are available throughout the year, their season runs from June through October when the youngest, most tender beets are easiest to find.
Edible green leaves are attached to the tapered round or oblong root portions that we know as beets. While we often think of beets having a reddish-purple hue, some varieties are white, golden-yellow or even rainbow colored. The sweet taste of beets reflects their high sugar content making them an important raw material for the production of refined sugar; they have the highest sugar content of all vegetables, yet are very low in calories

This chart graphically details the %DV that a serving of Beets provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Beets can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Beets, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Health Benefits
Remember all those legendary Russian centenarians? Beets, frequently consumed either pickled or in borscht, the traditional Russian soup, may be one reason behind their long and healthy lives. These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.
Promote Optimal Health
The pigment that gives beets their rich, purple-crimson color-betacyanin-is also a powerful cancer-fighting agent. Beets' potential effectiveness against colon cancer, in particular, has been demonstrated in several studies.
In one study, animals under the double stress of chemically induced colon cancer and high cholesterol were divided into two groups. One group received a diet high in beet fiber while the other group served as a control. The beet fiber-fed animals rose to the challenge by increasing their activity of two antioxidant enzymes in the liver, glutathione peroxidase and glutathione-S-transferase. The liver is the body's primary detoxification organ where toxic substances are broken down and eliminated, a process that generates a lot of free radicals. Glutathione peroxidase and glutathione-S-transferase are the bodyguards for liver cells, protecting them from free radical attack, so they can continue to protect us.
In other animal studies, scientists have noted that animals fed beet fiber had an increase in their number of colonic CD8 cells, special immune cells responsible for detecting and eliminating abnormal cells. With the increased surveillance provided by these additional CD8 cells, the animals in one of the studies given beet fiber had fewer pre-cancerous changes.
In stomach cancer patients, when scientists compared the effects of fruit and vegetable juices on the formation of nitrosamines, cancer-causing compounds produced in the stomach from chemicals called nitrates, beet juice was found to be a potent inhibitor of the cell mutations caused by these compounds. Nitrates are commonly used as a chemical preservative in processed meats.
Protection Against Heart Disease
In the first study mentioned above, not only did protective antioxidant activity increase in the livers of beet fiber-fed animals, but also their total cholesterol dropped 30%, their triglycerides dropped 40% (elevated triglycerides, the form in which fats are transported in the blood, are a significant risk factor for cardiovascular disease), and their HDL (beneficial cholesterol) level increased significantly.
Beat High Blood Pressure with Beet Juice
Drinking just 2 glasses (16.9 ounces) of beetroot juice a day can significantly reduce blood pressure, shows a study in the American Heart Association journal Hypertension, which could have major implications for the treatment of cardiovascular disease. (Web AJ, Patel N, et al.)
Previously, the protective effects of vegetable-rich diets have been thought to be due to their content of antioxidant vitamins, but this study reveals that it is the dietary nitrate in beetroot juice - and in all green, leafy vegetables - whose consumption results in a decrease in blood pressure.
The nitrate in beet juice is converted by bacteria on the tongue into nitrite and swallowed in saliva, which, in the acidic environment of the stomach, is either converted into nitric oxide or re-enters the circulation as nitrite. Nitric oxide lowers blood pressure because it signals the endothelium (the lining of our blood vessels) to relax.
In healthy volunteers, blood pressure began to lessen within just 1 hour of drinking beet juice, with the peak drop of -10.48 mm/Hg occurring about 3 hours after ingestion. And beneficial blood pressure lowering effects continued to some degree for up to 24 hours!
Practical Tip: More than 25% of the world's adult population is currently hypertensive, a figure that is expected to increase to 29% by 2025. Since hypertension causes around 50% of coronary heart disease, and approximately 75% of strokes, toasting your health with a mid-morning and an early afternoon or evening glass of beet-rich vegetable juice or a cup of borscht is a daily habit that just might save your life or that of a loved one. A quick and easy recipe for Raw Borscht Soup can be found of page 248 of The World's Healthiest Foods.
Beets' Betaine Helps Lessen Inflammation
People whose diets supplied the highest average intake of choline (found in egg yolk and soybeans), and its metabolite betaine (found naturally in vegetables such as beets and spinach), have levels of inflammatory markers at least 20% lower than subjects with the lowest average intakes, report Greek researchers in the American Journal of Clinical Nutrition (Detopoulou P, Panagiotakos DB, et al.)
Compared to those whose diets contained <250 mg/day of choline, subjects whose diets supplied >310 mg of choline daily had, on average:
•    22% lower concentrations of C-reactive protein
•    26% lower concentrations of interleukin-6
•    6% lower concentrations of tumor necrosis factor alpha
Compared to those consuming <260 mg/day of betaine, subjects whose diets provided >360 mg per day of betaine had, on average:
•  10% lower concentrations of homocysteine
•  19% lower concentrations of C-reactive protein
•  12% lower concentrations of tumor necrosis factor alpha
Each of these markers of chronic inflammation has been linked to a wide range of conditions including heart disease, osteoporosis, cognitive decline and Alzheimer's, and type-2 diabetes.
In an accompanying editorial in the American Journal of Clinical Nutrition entitled, "Is there a new component of the Mediterranean diet that reduces inflammation?," Steven Zeisel from the University of North Carolina at Chapel Hill noted that choline and betaine work together in the cellular process of methylation, which is not only responsible for the removal of homocysteine, but is involved in turning off the promoter regions of genes involved in inflammation.
"Exposure to oxidative stress is a potent trigger for inflammation. Betaine is formed from choline within the mitochondria , and this oxidation contributes to mitochondrial redox status ," Zeisel continued.

"If the association between choline and betaine and inflammation can be confirmed in studies of other populations, an interesting new dietary approach may be available for reducing chronic diseases associated with inflammation," he concluded.
Recommended daily intakes of choline were set in 1998 at 550 milligrams per day for men and 425 milligrams a day for women. No RDI has been set for betaine, which, since it is a metabolite of choline, is not considered an essential nutrient.
Practical Tip: Egg yolks are the richest source of choline, followed by soybeans. Beets, spinach and whole wheat products are primary sources of betaine. (Olthof MR, van Vliet T, et al. J Nutr)
Protection against Birth Defects
Beets are particularly rich in the B vitamin folate, which is essential for normal tissue growth. Eating folate-rich foods is especially important during pregnancy since without adequate folate, the infant's spinal column does not develop properly, a condition called neural tube defect. The daily requirement for folate is 400 micrograms. Just one cup of boiled, sliced beets contains 136 micrograms of folate.
Description
Both beets and Swiss chard are different varieties within the same plant family (Amaranthaceae-Chenopodiaceae) and their edible leaves share a resemblance in both taste and texture. Attached to the beet's green leaves is a round or oblong root, the part conjured up in most people's minds by the word "beet." Although typically a beautiful reddish-purple hue, beets also come in varieties that feature white or golden roots. No matter what their color, however, beet roots aren't as hardy as they look; the smallest bruise or puncture will cause red beets' red-purple pigments, which contain beneficial flavonoids called anthycyanins, to bleed, especially during cooking.
Beets' sweet taste reflects their high sugar content, which makes beets an important source for the production of refined sugar. Raw beet roots have a crunchy texture that turns soft and buttery when they are cooked. Beet leaves have a lively, bitter taste similar to chard. The main ingredient in the traditional eastern European soup, borscht, beets are delicious eaten raw, but are more typically cooked or pickled.
The greens attached to the beet roots are delicious and can be prepared like spinach or Swiss chard. They are incredibly rich in nutrients, concentrated in vitamins and minerals as well as carotenoids such as beta-carotene and lutein/zeaxanthin.
History
The wild beet, the ancestor of the beet with which we are familiar today, is thought to have originated in prehistoric times in North Africa and grew wild along Asian and European seashores. In these earlier times, people exclusively ate the beet greens and not the roots. The ancient Romans were one of the first civilizations to cultivate beets to use their roots as food. The tribes that invaded Rome were responsible for spreading beets throughout northern Europe where they were first used for animal fodder and later for human consumption becoming more popular in the 16th century.
Beets' value grew in the 19th century when it was discovered that they were a concentrated source of sugar, and the first sugar factory was built in Poland. When access to sugar cane was restricted by the British, Napoleon decreed that the beet be used as the primary source of sugar, catalyzing its popularity. Around this time, beets were also first brought to the United States, where they now flourish. Today the leading commercial producers of beets include the United States, the Russian Federation, France, Poland, France and Germany.
How to Select and Store
Choose small or medium-sized beets whose roots are firm, smooth-skinned and deep in color. Smaller, younger beets may be so tender that peeling won't be needed after they are cooked.
Avoid beets that have spots, bruises or soft, wet areas, all of which indicate spoilage. Shriveled or flabby should also be avoided as these are signs that the roots are aged, tough and fibrous.
While the quality of the greens does not reflect that of the roots, if you are going to consume this very nutritious part of the plant, look for greens that appear fresh, tender, and have a lively green color.
Store beets unwashed in the refrigerator crisper where they will keep for two to four weeks. Cut the majority of the greens and their stems from the roots, so they do not pull away moisture away from the root. Leave about two inches of the stem attached to prevent the roots from "bleeding." Store the unwashed greens in a separate plastic bag where they will keep fresh for about four days.
Raw beets do not freeze well since they tend to become soft upon thawing. Freezing cooked beets is fine; they'll retain their flavor and texture.
How to Enjoy
Tips for Preparing Beets:
Cook beets lightly. Studies show beets' anti-cancer activity is diminished by heat.
Don't peel beets until after cooking. When bruised or pierced, beets bleed, losing some of their vibrant color and turning a duller brownish red. To minimize bleeding, wash beets gently under cool running water, taking care not to tear the skin since this tough outer layer helps keep most of beets' pigments inside the vegetable. To prevent bleeding when boiling beets, leave them whole with their root ends and one inch of stem attached.
Beets' color can be modified during cooking. Adding an acidic ingredient such as lemon juice or vinegar will brighten the color while an alkaline substance such as baking soda will often cause them to turn a deeper purple. Salt will blunt beets' color, so add only at the end of cooking if needed.
Since beet juice can stain your skin, wearing kitchen gloves is a good idea when handling beets. If your hands become stained during the cleaning and cooking process, simply rubbing some lemon juice on them will remove the stain.
A Few Quick Serving Ideas:
Simply grate raw beets for a delicious and colorful addition to salads or decorative garnish for soups.
Add chunks of beet when roasting vegetables in the oven.
Serving homemade vegetable juice? A quarter of a beet will turn any green drink into a sweet pink concoction, pleasing both the eyes and the taste buds.
Healthy sauté beet greens with other braising greens such as chard and mustard greens.
Marinate steamed beets in fresh lemon juice, olive oil, and fresh herbs.
Safety
Beeturia
If you start to see red when you increase your consumption of beets, don't be alarmed. You're just experiencing beeturia, or a red or pink color to your urine or stool. No need to panic; the condition is harmless.
Beets and Oxalates
Beets (notably beet greens) are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating beets. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits - including absorption of calcium - from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more on this subject, please see "Can you tell me what oxalates are and in which foods they can be found?"

Nutritional Profile
Beets are an excellent source of the B vitamin, folate, and a very good source of manganese and potassium. Beets are a good source of dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.
For an in-depth nutritional profile click here: Beets.

In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Beets is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Beets, Boiled
1.00 cup
170.00 grams
74.80 calories
Nutrient    Amount    DV
(%)    Nutrient
Density    World's Healthiest
Foods Rating
folate    136.00 mcg    34.0    8.2    excellent
manganese    0.55 mg    27.5    6.6    very good
potassium    518.50 mg    14.8    3.6    very good
dietary fiber    3.40 g    13.6    3.3    good
vitamin C    6.12 mg    10.2    2.5    good
magnesium    39.10 mg    9.8    2.4    good
tryptophan    0.03 g    9.4    2.3    good
iron    1.34 mg    7.4    1.8    good
copper    0.13 mg    6.5    1.6    good
phosphorus    64.60 mg    6.5    1.6    good
World's Healthiest
Foods Rating    Rule
excellent    DV>=75%    OR    Density>=7.6    AND    DV>=10%
very good    DV>=50%    OR    Density>=3.4    AND    DV>=5%
good    DV>=25%    OR    Density>=1.5    AND    D

Abacate, uma das melhores frutas para sua saúde.

Avocados

Although the creamy rich Hass avocados are generally available throughout the year, they are the most abundant and at their best during the spring and summer in California and in October in Florida. During the fall and winter months you can find Fuerto, Zutano and Bacon varieties.

The avocado is colloquially known as the Alligator Pear, reflecting its shape and the leather-like appearance of its skin. Avocado is derived from the Aztec word "ahuacatl".

Health Benefits

Promote Heart Health

Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements. After seven days on the diet that included avocados, they had significant decreases in total cholesterol and LDL cholesterol, along with an 11% increase in health promoting HDL cholesterol.

Abacates contém ácido oléico, uma gordura monoinsaturada, que pode ajudar a diminuir o colesterol. Em um estudo em pessoas com níveis moderados de colesterol, pessoas que comeram bastante abacates mostraram claros sinais de melhoria na saúde. Depois de sete dias de dieta, incluindo abacates, eles tiveram significaticas reduções no colesterol total e no colesterol LDL, junto com um aumento de 11% no colesterol HDL, que é o bom.

Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke. In fact, the U.S. Food and Drug Association has authorized a health claim that states: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."

Os abacates são uma boa fonte de potássio, um mineral que ajuda a regular a pressão sanguínea. Ingestão adequada de potássio pode ajudar a defender distúrbios circulatórios, como pressão alta, doenças cardíacas e infartos. Realmente, o FDA, autorizou uma afirmação em questões de saúde que afirma : Dietas contendo alimentos que tem boas fontes de potássio e baixas em sódio, podem reduzir o risco de pressão alta e infarto.

One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. To determine the relationship between folate intake and heart disease, researchers followed over 80,000 women for 14 years using dietary questionnaires. They found that women who had higher intakes of dietary folate had a 55% lower risk of having heart attacks or fatal heart disease. Another study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient.

Uma xícara de abacate tem 23% um valôr diário de 23% de folatos, um nutriente muito importante para a saúde do coração. Para determinar a relalão entre a ingestão de folatos e doenças cardíacas, pesquisadores acompanharam 80.000 mulheres durante 14 anos usando questionários dietéticos. Eles descobriram que as mulheres que ingeriram maiores quantidades de folatos, tiveram 55% menos riscos de terem atques cardíacos ou denças cardíacas fatais. Um outro estudo mostrou que as pessoas que consomem dietas ricas em folatos, tem muito menos riscos de doenças cardiovasculares ou infartos do que aqueles que não consomem o suficiente deste nutriente vital.

Promote Optimal Health

Not only are avocados a rich source of monounsaturated fatty acids including oleic acid, which has recently been shown to offer significant protection against breast cancer, but it is also a very concentrated dietary source of the carotenoid lutein; it also contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene) plus significant quantities of tocopherols (vitamin E).

Não sómente abacates são ricas fontes de ácidos gordurosos monoinsaturados, incluindo ácido oléico, que recentemente tem mostrado oferecer uma significativa proteção contra o câncer de mama, mas também é uma fonte concentrada do carotenóide luteína; Contém também quantidades mensuráveis de carotenóides relacionados ( zeawantina, alfa-caroteno, e beta-caroteno) mais quantidades significativas de vitamina E.

In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells.

But when researchers tried exposing the prostate cancer cells to lutein alone, the single carotenoid did not prevent cancer cell growth and replication. Not only was the whole matrix of carotenoids and tocopherols in avocado necessary for its ability to kill prostate cancer cells, but the researchers also noted that the significant amount of monounsaturated fat in avocado plays an important role. Carotenoids are lipid (fat)-soluble, which means fat must be present to ensure that these bioactive carotenoids will be absorbed into the bloodstream. Just as Nature intends, avocado delivers the whole heath-promoting package.

Increase Your Absorption of Carotenoids from Vegetables

Enjoying a few slices of avocado in your tossed salad, or mixing some chopped avocado into your favorite salsa will not only add a rich, creamy flavor, but will greatly increase your body's ability to absorb the health-promoting carotenoids that vegetables provide.

A study published in the March 2005 issue of the Journal of Nutrition tested the hypothesis that since carotenoids are lipophilic (literally, fat-loving, which means they are soluble in fat, not water), consuming carotenoid-rich foods along with monounsaturated-fat-rich avocado might enhance their bioavailability.

Not only did adding avocado to a salad of carrot, lettuce and baby spinach or to salsa greatly increase study participants' absorption of carotenoids from these foods, but the improvement in carotenoid availability occurred even when a very small amount-as little as 2 ounces-of avocado was added.

Adding avocado to salad increased absorption of alpha-carotene, beta-carotene and lutein 7.2, 15.3, and 5.1 times higher, respectively, than the average amount of these carotenoids absorbed when avocado-free salad was eaten.

Adding avocado to salsa increased lycopene and beta-carotene absorption 4.4 and 2.6 times higher, respectively, than the average amount of these nutrients absorbed from avocado-free salsa. Since avocados contain a large variety of nutrients including vitamins, minerals, as well as heart-healthy monounsaturated fat, eating a little avocado along with carotenoid-rich vegetables and fruits is an excellent way to improve your body's ability to absorb carotenoids while also receiving other nutritional-and taste-benefits.

Avocado Phytonutrients Combat Oral Cancer

Oral cancer is even more likely to result in death than breast, skin, or cervical cancer, with a mortality rate of about 50% due to late detection, according to Great Britain's Mouth Cancer Foundation. Avocados may offer a delicious dietary strategy for the prevention of oral cancer. Phytonutrients in Hass avocados, the most readily available of the more than 500 varieties of avocados grown worldwide, target multiple signaling pathways, increasing the amount of free radicals (reactive oxygen species) within pre-cancerous and cancerous human oral cell lines, that leads to their death, but cause no harm to normal cells. ? Semin Cancer Biol. 2007 May 17. Earlier research by UCLA scientists also indicates that Hass avocados may inhibit the growth of prostate cancer as well. When analyzed, Hass avocados were found to contain the highest content of lutein among commonly eaten fruits as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene). Lutein accounted for 70% of the measured carotenoids, and the avocado also contained significant quantities of vitamin E. J Nutr Biochem. 2005 Jan;16(1):23-30.

Description

The avocado is colloquially known as the Alligator Pear, reflecting its shape and the leather-like appearance of its skin. Avocado is derived from the Aztec word "ahuacatl."

Avocados are the fruit from the Persea Americana, a tall evergreen tree that can grow up to 65 feet in height. There are dozens of varieties of avocadoes, which fall into three main categories-Mexican, Guatemalean, and West Indian-which differ in their size, appearance, quality and susceptibility to cold. The most popular type of avocado in the United States is the Hass variety, which has rugged, pebbly brown-black skin. Another common type of avocado is the Fuerte, which is larger than the Hass and has smooth, dark green skin and a more defined pear shape.

Avocados vary in weight from 8 ounces to 3 pounds depending upon the variety. The edible portion of the avocado is its yellow-green flesh, which has a luscious, buttery consistency and a subtle nutty flavor. The skin and pit are inedible.

History

Avocados are native to Central and South America and have been cultivated in these regions since 8,000 B.C. In the mid-17th century, they were introduced to Jamaica and spread through the Asian tropical regions in the mid-1800s. Cultivation in United States, specifically in Florida and California, began in the early 20th century. While avocados are now grown in most tropical and subtropical countries, the major commercial producers include the United States (Florida and California), Mexico, the Dominican Republic, Brazil and Colombia.

How to Select and Store

A ripe, ready to eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor. A firmer, less mature fruit can be ripened at home and will be less likely to have bruises. The Hass avocado weighs about 8 ounces on average and has a pebbled dark green or black skin, while the Fuerte avocado has smoother, brighter green skin. Avoid Fuertes with skin that is too light and bright. Florida avocados, which can be as large as 5 pounds, have less fat and calories, but their taste is not as rich as California varieties.

A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week. If you are refrigerating a whole avocado, it is best to keep it whole and not slice it in order to avoid browning that occurs when the flesh is exposed to air.

If you have used a portion of a ripe avocado, it is best to store the remainder in the refrigerator. Store in a plastic bag, wrap with plastic wrap, or place on a plate and cover with plastic wrap. Sprinkling the exposed surface(s) with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air.

How to Enjoy

For some of our favorite recipes, click Recipes

Tips for preparing avocados:

Use a stainless steel knife to cut the avocado in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Place the halves face down, then peel and slice. If the flesh is too soft to be sliced, just slide a spoon along the inside of the skin and scoop it out. You can prevent the natural darkening of the avocado flesh that occurs with exposure to air by sprinkling with a little lemon juice or vinegar.

A few quick serving ideas:

Use chopped avocados as a garnish for black bean soup.

Add avocado to your favorite creamy tofu-based dressing recipe to give it an extra richness and beautiful green color.

Mix chopped avocados, onions, tomatoes, cilantro, lime juice and seasonings for a rich-tasting twist on traditional guacamole.

Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.

For an exceptional salad, combine sliced avocado with fennel, oranges and fresh mint.

For a beautiful accompaniment to your favorite Mexican dish, top quartered avocado slices with corn relish and serve with a wedge of lime.

Safety

Avocados and Latex Allergy

Like bananas and chestnuts, avocados contain substances called chitinases that are associated with the latex-fruit allergy syndrome. There is strong evidence of the cross-reaction between latex and these foods. If you have a latex allergy, you may very likely be allergic to these foods as well. Processing the fruit with ethylene gas increases these enzymes; organic produce not treated with gas will have fewer allergy-causing compounds. In addition, cooking the food may deactivate the enzymes.

Nutritional Profile

Avocados are a good source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium: they are higher in potassium than a medium banana.

Although they are fruits, avocados have a high fat content of between 71 to 88% of their total calories - about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats, especially oleic acid.

For an in-depth nutritional profile click here: Avocado.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Avocados is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Avocado, slices 1.00 cup 146.00 grams 235.06 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating vitamin K 29.20 mcg 36.5 2.8 good dietary fiber 7.30 g 29.2 2.2 good potassium 874.54 mg 25.0 1.9 good folate 90.37 mcg 22.6 1.7 good vitamin B6 (pyridoxine) 0.41 mg 20.5 1.6 good vitamin C 11.53 mg 19.2 1.5 good copper 0.38 mg 19.0 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

O correto posicionamento em casa e no trabalho

 

A má postura pode ser pivô de várias lesões. Dores lombares, hérnias discais, enxaquecas, dentre outras dores causadas pela postura irregular, trazem o desespero e a incapacitação para o trabalho e lazer de milhões de pessoas no mundo, provocando enormes prejuízos à saúde, à economia e à qualidade de vida como um todo.

Para tratar destes problemas, alguns profissionais da área da saúde têm estudado e aplicado a posturologia – método desenvolvido pelo cirurgião-ortopedista francês, Dr. Bernard Bricot. Trata-se de uma nova abordagem de diagnóstico e tratamento multidisciplinar, que reúne várias especialidades como: clínica geral, oftalmologia, fisioterapia, odontologia, fonoaudiologia, ortopédica, podologia, e outros.

O foco é o tratamento da causa e não dos sintomas, fazendo a reprogramação postural através da correção dos captores que freqüentemente estão desregulados (olhos, pés, pele, dentes, músculos, articulações etc). “É preciso antes de tratar os sintomas das doenças, tentar corrigir a causa que gerou aquela patologia. A Posturologia não é uma nova Medicina, e sim uma nova forma de abordagem dela”, pondera Bricot.

Em Curitiba, um ortodontista e ortopedista facial, que estuda e aplica este método, relata o caso de uma paciente de 4 anos, que apresentava sérios problemas de oclusão. “Fiz uma avaliação mais completa. Devido à mordida cruzada, a postura da cabeça e dos ombros da menina não estava correta. Como os pais dela buscaram o tratamento cedo, além de ter sido mais rápido, evitou que ela tivesse problemas mais graves no futuro, como falta de equilíbrio, encurtamento dos músculos, dentre outros”, alerta.   

Na avaliação do ortopedista, o importante é procurar um profissional qualificado para se ter um bom diagnóstico. “Na avaliação postural, é imprescindível saber analisar o sistema manducatório (dentes, músculos, articulações). O dentista também tem de saber avaliar a postura colaborando no trabalho da equipe, porque se há um desequilíbrio nela, este tem que ser diagnosticado e corrigido”,

A arquitetura de computadores

A arquitetura de computadores é a teoria por detrás do desenho de um computador. Da mesma maneira que um arquiteto de edifícios define os principios e os objetivos de um projeto de edificação como base dos projetos do projetista, assim também um arquiteto de computadores o faz, definindo a base das especificações do desenho do sistema. A Arquitetura de computadores pode também ser definida como a estrutura e a organização dos hardwares e se refere ao funcionamento interno do computador, como está organizada e arranjada a parte não vista pelo usuário de computador. Existem vários modos de uso do termo, que podem ser usados referindo-se a: ·a) O desenho da arquitetura do CPU do computador, o seu conjunto de instruções, "addressing modes" e técnicas, tais como paralelísmo SIMD e MIMD. ·b) Arquiteturas de hardware mais generalizadas, tais como computação em conjunto e arquiteturas NUMA (acesso não-uniforme à memória). ·c) A utilização menos formal do termo refere-se a uma descrição dos requisitos (especialmente requisitos de velocidades e interligação) ou implementação do design para as várias partes de um computador, tais como memória, placa-mãe, periféricos eletrônicos ou, mais frequentemente, CPU. A arquitetura é frequentemente definida como o conjunto de atributos da máquina que um programador deve compreender para que consiga programar o computador específico com sucesso, ou seja, para que consiga compreender o que o programa irá fazer quando da sua execução. Por exemplo, parte da arquitetura são as instruções e o raio de operadores manipulados por elas. De uma maneira semelhante, a frequência em que o sistema opera não é incluida na arquitetura. Esta definição revela as duas principais considerações dos arquitetos de computadores: (1) desenhar hardware que se comporta como o programador pensa que se irá comportar, (2)utilizar implementações existentes de tecnologias (por exemplo, semicondutores) para construir o melhor computador possível. A 2ª consideração é frequentemente referida como a microarquitetura.   Objetivos de desenho Os objetivos mais comuns numa arquitetura de computador baseiam-se na relação entre os fatores custo e prestação (ou seja, velocidade), apesar de outras considerações, tais como dimensões, peso e consumo de energia, também serem um fator tido em conta.   Memória Virtual Outro problema recorrente envolve a memória virtual. Historicamente, a memória de acesso aleatório (RAM) foi centenas de vezes mais cara que o armazenamento mecânico rotativo, isto é, discos rígidos, num computador moderno. O processador só pode executar uma instrução que esteja na memória real. O mecanismo de Memória Virtual divide a memória real em FRAMES e divide um arquivo no disco em PÁGINAS de mesmo tamanho dos frames. No disco existem muito mais páginas do que frames na memória. Sempre que for preciso uma página é copiada da memória virtual (arquivo em disco) para um frame da memória real. Surge a necessidade de saber quando é preciso copiar. Surge a necessidade de saber se um frame pode ser descartado ou se precisa ser recopiado para sua página correspondente no arquivo em disco. Sempre que uma instrução é executada a partir de um frame o hardware controlador de memória virtual testa se o dado a que ela se refere já se encontra em algum frame. Se for o caso, uma interrupção ocorre para que a rotina de tratamento cuide de copiar do disco para a memória real uma página completa contendo o dado necessário.

Computador montado na parede

 

Agora ele está completo, com o ventilador movível. Esta imagem tem uma resolução de 1366x768, para monitores de 18,5”. Por isso ela parece alongada (widescreen)…

Esta imagem tem uma resolução de 800x600.