0 1
The "king of nutrition" hidden in fish
Different parts of fish also have their own characteristics.
air bladder of a fish
Most of the time, the fish we buy may be processed without swim bladder, but as far as protein content is concerned, the protein content in swim bladder is relatively high, ranging from 76% to 79%, and the fat content and cholesterol content are also relatively low, which is a very good part.
2. Fish head
Fish head has a high nutritional value, with protein, calcium, phosphorus, iron and vitamin B 1.
Take the fish head with chopped pepper (chubby fish) that we often eat as an example. Its protein content is as high as 18.32%. In addition, the fish head is rich in polyunsaturated fatty acids and phospholipids, which is helpful to the brain development of infants and the improvement of Alzheimer's disease.
Note: Fish head has high cholesterol content, so it should be controlled when eating.
3. Fish skin
Protein is rich in content, which can reach about 30%, and it is also rich in collagen. Take red trout as an example, the collagen content in its skin is even as high as 80%.
In addition, there are some odorous substances in fish skin, such as arginine, aspartic acid and glutamic acid. The umami amino acid content is as high as 1 1.8%, so the fish skin tastes delicious.
Note: Never eat fish gall! Fish bile contains a lot of bile salts, toxins and histamine. Eating by mistake may lead to renal failure or liver lesions, and even life-threatening. Don't eat it!
02
Three nutritional values of fish
1. High protein and low fat
The protein content of fish and shrimp aquatic products is generally between15% and 20%, the fat content is generally between 1%- 10%, and the carbohydrate content is between 0% and 5%. It belongs to animal protein with high protein, low fat and easy absorption, and can meet the nutritional needs of different people.
2. Rich in unsaturated fatty acids
Fish is rich in unsaturated fatty acids, which is beneficial to the growth and development of nervous system such as intelligence and vision, and can also help reduce cholesterol and prevent cardiovascular and cerebrovascular diseases.
3. Rich in vitamins and minerals.
In addition to the above nutrients, fish is also rich in vitamins, such as vitamin A. Many kinds of fish can reach more than 100 micrograms per 100 grams, such as cold-water red trout, and vitamin A is as high as 206 micrograms. In addition, it is rich in trace elements such as calcium, potassium, magnesium, sodium, zinc and selenium.
03
How much fish is appropriate to eat every week?
According to the Scientific Research Report on Dietary Guidelines for China Residents (202 1), eating more fish can reduce the risk of all-cause death of adults. Compared with people who have never eaten fish, people who eat 60 grams of fish every day have a lower total risk of death 12%.
Appropriately increasing fish intake can also reduce the risk of stroke in adults. In 20 18, a cohort study of nearly 50,000 people in China and the United States found that high fish intake can reduce the risk of stroke death in China. Compared with people who never eat fish, people who eat fish 0. 1 ~ 33.3g, 33.4 ~ 68g and above every day reduce the risk of stroke death by about 30%, but the protective effect of fish on stroke risk has not been found in the United States.
Eating more fish can reduce the risk of Alzheimer's disease and cognitive dysfunction in middle-aged and elderly people. A 5.3-year follow-up cohort study of the elderly population in China found that among adults over 65 years old, the cognitive decline rate of individuals who ate more than 1 serving per week decreased by an average of 35% compared with those who ate less than 1 serving (equivalent to 100g).
According to Dietary Guidelines for China Residents (2022), it is recommended to eat fish twice a week or 300-500g.
04
These three kinds of fish are best not to eat.
1. Sashimi
Eating undercooked fish may lead to parasitic infection. When cooking fish, please make sure that the fish is thoroughly cooked. In addition, do not put uncooked fish with other food plates to avoid cross-contamination.
2. Overfished fish
Like the grilled fish that many people like to eat, it belongs to oily fish. Although the taste is more attractive, it is not good for your health.
First of all, fish fried at high temperature will produce harmful substances such as free radicals and benzopyrene and carcinogens heterocyclic amines. Secondly, protein, vitamins and minerals in fish will be destroyed at high temperature, which will seriously affect the absorption of nutrients.
3. Pickled salted fish
In the curing process, nitrite can react with amine, the decomposition product of protein in cured products, to generate nitrosamines, which are a strong carcinogen. Long-term intake of nitrite will dilate blood vessels, produce oxidized hemoglobin blood disease and increase the risk of cancer.
Finally, it is recommended that you cook fish by steaming, which can retain the nutrition of fish to the greatest extent and avoid high oil and salt.