酪梨的食療
楊惟婷整理
酪梨的脂肪含量特別高﹐在食物代換表中﹐竟然被歸成脂肪類（同一類的食物包含食用油、沙拉、培根、花生等），它也沒有水果特有的甜味。可是，它被當成了一種具健康概念的食物，女性朋友尤其鍾愛，因為它被認為可以養顏美容。
這就是酪梨，一種特別的水果。吃酪梨具有很多食療的功用，好處如下：
■「酪梨」和其它的水果一樣，也含有豐富的膳食纖維與鉀、鎂等礦物質。也就是說，一般水果有的優點，酪梨都有；而一般水果沒有的優點，酪梨更多。
■「酪梨」能預防各種心血管疾病！
將牛奶的濃厚乳香，與酪梨的細滑口感，打成一杯香醇濃郁的酪梨牛奶，是擄獲不少人味蕾的果汁之一，而酪梨，也是入菜的好食材，將之打成酪梨醬，與其勾搭上的食物，口感都能頓時變得高雅又清爽，而與眾多美食百搭的酪梨。
酪梨之所以特別，是因為它的脂肪含量特別高（可食部份約含有10%的脂肪）。但是這些脂肪的主要成份﹐是對人體有好處的單元不飽和脂肪酸及必需脂肪酸，所以有利於血脂肪的控制。也因為這些脂肪﹐使得酪梨脂溶性維生素（如維生素E與β-胡蘿蔔素等）的含量比其他的水果高而又更好吸收；而水溶性維生素（如維生素B群與C等）的含量卻不遜於其它水果。
在美國的研究竟發現，酪梨好的膽固醇，能有效趕走體內的壞膽固醇，有助預防各種心血管疾病！
美國賓夕法尼亞州立大學營養系，針對45位日常飲食都傾向於高脂食物的受測者，這些人每一個體重幾乎都超標，而每位均須以三種不同的飲食方法，輪流分別進行五周，進一步測試不同飲食之間，其體內膽固醇的變化。
這三種飲食方法分別為，不含酪梨的低脂飲食、不含酪梨的中度脂肪飲食、含酪梨的中度脂肪飲食。共十五周後，研究發現，第一飲食法，與第二飲食法，這些受測者的體內低密度膽固醇，每一百毫升分別下降了8.3毫升與7.4毫升，而在含酪梨的飲食法之中，低密度膽固醇則更有明顯的降幅，達13.5毫升，顯示酪梨中含有的單元不飽和脂肪酸，能夠降低血液中壞的膽固醇。
■酪梨還有強大抗氧化能力
酪梨雖含有大量的油脂，但這些油脂卻是人們口中說的「好的脂肪」，反而能促進身體健康，而其中更富含α-胡蘿蔔素、維生素E、維生素B6等，具有強力的抗氧化功能。
■酪梨一天只要半顆酪梨，即能改善肌膚乾燥
肌膚乾燥是許多女性的煩惱之一，尤其長時間待在空調房裡的夏天也會使肌膚乾燥。當肌膚乾燥時，會使妝容變差、心情低沉，若是長期不改善的話，更有可能會造成細紋或暗沉喔！
若要從飲食上保持肌膚潤澤，則可攝取「酪梨」，一天只要食用半顆就可有對抗肌膚乾燥的效果喔。
1、酪梨還能製造出保護肌膚潤澤的神經醯胺
在角質層中，有保護肌膚潤澤功能的成分被稱為細胞間脂質，而細胞間脂質的主要成分則是神經醯胺。神經醯胺具有保護肌膚不受外界刺激的功用，是肌膚相當重要的成分之一。
但神經醯胺會隨著年紀增加及肌膚新陳代謝失調而減少，若是減少則會使肌膚無法保持潤澤而容易乾燥。
酪梨內含的亞油酸，可使身體製造出神經醯胺來保護肌膚潤澤，而酪梨一天只需要攝取半顆就可達到必要的量，使肌膚從體內來進行潤澤。
2、酪梨還有防止神經醯胺減少
神經醯胺減少的最大原因為肌膚的新陳代謝失調，新陳代謝失調的原因則在於畏寒、睡眠不足、壓力等各種因素，但特別需要注意的是，其實夏天的紫外線影響也是相當大的原因。
為了讓肌膚保持潤澤遠離乾燥，最重要得是保持新陳代謝正常運作。而酪梨內含的維他命E可促進血液循環，使新陳代謝運作，更可防止因新陳代謝失調而造成的神經醯胺減少。
酪梨除了可防止神經醯胺減少，更可使身體製造神經醯胺，實在是有相當厲害的效果呢。
3、使皮脂正常分泌
和神經醯胺一樣有保護肌膚潤澤功用的為皮脂，肌膚表面皮脂會製造出一層膜來防止肌膚水分蒸發，但若新陳代謝失調，則會使皮脂無法正常分泌。
酪梨內含的維他命E可調整新陳代謝規律，並使皮脂正常分泌皮脂膜來保護肌膚水分，另外維他命E也有抗酸化的作用，可防止紫外線所造成的皮脂酸化喔。
以上3點為可防止肌膚乾燥的酪梨效果，一天只要食用半顆就可有效果，除了沙拉外，也可打成奶昔來飲用喔。
■酪梨可以美膚養顏、抗老化、酪梨牛奶更被視為美容聖品。
這和它所含有營養有關：酪梨含有β-胡蘿蔔素、維生素B群、C、E、必需脂肪酸與多種礦物質；而不但可以補充良質蛋白質，更是能夠提供全方位營養的食物。
這些都是皮膚維持健康所必需的，也是很好的早餐或點心。
不過，酪梨牛奶的熱量和脂肪也不低，市售的500㏄酪梨牛奶大約有三百多大卡的熱量，而且這些熱量多半是由脂肪提供的，所以，需要控制體重及需要限制脂肪攝取的人，都應特別注意。
有人不喜歡酪梨沒有甜味及略帶滑膩的口感，但只要沾點蜂蜜可以增加酪梨的風味，且使用低脂牛奶來製作酪梨牛奶也可以減少一些熱量與脂肪。酪梨真的很好﹐只是不要忽略了其「脂肪類食物」的本質，一次吃得太多了。
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