Types of fish in human nutrition. Importance of fish in nutrition

Fish dishes occupy a significant specific gravity in the products of enterprises Catering.

Their nutritional value is determined primarily by the content of complete proteins. These proteins are rich in tyrosine, arginine, histidine and lysine. The total content of nitrogenous substances in fish ranges from 13 to 21%. The digestibility of fish proteins is 97%. One serving of a fish dish, not counting the side dish, contains, depending on the type of fish and the yield, from 14 to 30 g of protein.

The fat content in fish ranges from 0.1 to 33%. Fish oil contains biologically active unsaturated fatty acids and fat-soluble vitamins A and D, phosphatides, cholesterol. The digestibility of fish oil is about 90%. Due to the high content of unsaturated fatty acids fish oil has low temperature melting, easily oxidized, and the quality of the fish deteriorates. Fatty acids with 4-6 double bonds are oxidized especially quickly, and there are 1.5-2 times more of them in marine fish than in freshwater. Therefore, sea fish is stored worse even when frozen. Fish contain very active enzymes that oxidize fats during storage, and this leads to the accumulation of substances with an unpleasant odor and taste. Particularly active enzymes contained in marine fish.

Mineral composition fish is very diverse. So, in the ashes of marine fish, there are 7 times more sodium and chlorine compounds than in the ashes of freshwater ones. Marine fish contain a lot of iodine salts.

Fish is also important as a source of fat-soluble vitamins. So, Atlantic fatty herring contains 30 micrograms of vitamin D per 100 g of the edible part, keta - 16 micrograms.

The tissues of some fish (carp, herring, smelt, etc.) contain the enzyme thiaminase, which breaks down thiamine. This enzyme is so active that the inhabitants of countries where it is customary to eat raw fish experience acute B1 deficiency. During heat treatment, thiaminase is destroyed and therefore its negative effect can only affect the use of stroganina (raw frozen fish).

The characteristic of fish meat is high content extractives. There are more of them in the meat of marine fish than in the meat of freshwater and, in addition, they have a different composition. This explains the specific taste and smell of dishes from sea ​​fish. In fish meat there is practically no glutamic acid, little creatine and creatinine - substances that play an important role in the formation of "meat" taste. There are few purine bases in fish (almost 100 times less than in beef). This is of great importance when using fish in the diet of the elderly and sick people.

However, the meat of some fish (mackerel, tuna, saury) contains an increased amount of histidine (especially dark meat), and it turns into histamine during storage and heat treatment. In small quantities, it is useful, but in large quantities (more than 100 mg%) it is harmful. That's why:

* Do not use the above fish in the preparation of dishes for children and adolescents;

* when using fish with dark meat it is better to cook cutlet mass;

* fish should not be stored after defrosting;

* it is desirable to process fish in the places of catch.

The specific smell of fish is due to a whole complex of volatile substances, including mono-, di-, triamines. There are 2.5-3 times more of these compounds in marine fish than in freshwater, and ammonia - 10-15 times. Volatile substances accumulate during storage. The smell of trimethylamine is unpleasant, reminiscent of the smell of fish oil and blubber and is retained for a very long time. oral cavity, on the surface of the hands, etc. Since the amount of amines in the meat increases with the age of the fish, large specimens of fish have more pronounced odor. With this in mind, you should choose sauces for fish dishes that have a pronounced aroma and taste (tomato, Russian, garlic, etc.), boil fish with a sharp specific smell with big amount spices or in a spicy broth, serve lemon fish dishes.

The nutritional value of fish dishes can be increased by garnishes and sauces. As a side dish, boiled and fried potatoes, containing a lot of carbohydrates, which are not found in fish. Many sauces for fish dishes contain a significant amount of fat (Polish, Dutch, sour cream), so they are served with skinny fish.

Fresh fish is cooked boiled, stewed, fried, baked. Fish is rarely stewed. Stew it not to soften, but to give a special taste. Salted fish is recommended to be boiled or stewed. Depending on the method of heat treatment, fish dishes are divided into boiled, poached, fried, baked, stewed.

The choice of the method of heat treatment of fish depends on the characteristics of its structure and tissue composition, on the ratio of water and protein, fat and protein in the muscles. For frying, it is better to use fish that has juicy and tender meat (cod, blue whiting, navaga, halibut, fatty herring, eel, etc.). Fish with denser meat (chum salmon, pink salmon, saury, mackerel, tuna, etc.) should be boiled and stewed, because thanks to the sauce that is served with boiled and stewed fish, the dish turns out juicy.

A person who goes on a diet is forced to be very meticulous in choosing foods for his diet. From minimum quantity food, he needs to get as many useful and nutrients as possible, while not going beyond daily allowance calories. This is not so easy, given that many of the dishes and foods we are used to contain either too many carbohydrates, or too many fats, or contain substances that are not the safest for health.

During a diet, a person’s menu is best built from natural products - vegetables, fruits, berries, cereals, legumes, eggs, dairy products, meat, fish, etc. Special attention should be given to the use of fish in the diet.

Fish - unique product. In terms of protein content, it is not inferior to animal meat, while the protein contained in fish is absorbed much better. There are absolutely no carbohydrates in it, and the fats found in fish are useful and even necessary for the human body, they contain omega-3 and omega-6 unsaturated fatty acids, which improve metabolism, slow down aging and improve health. Fish oil does not harm the figure. The value of fish in human nutrition is enormous, because it contains many useful substances, micro and macro elements and vitamins, including B vitamins, vitamin D and others, as well as iodine, phosphorus, calcium, fluorine, magnesium and many other microelements.

Use diet meals from fish helps the body break down fats, maintains a normal metabolism, protects muscles from exhaustion during weight loss, and also provides the body with vitamins and microelements and healthy fats.

However, it should be borne in mind that not all varieties of fish in a diet should be included in the menu.. Feel free to eat lean fish, for example, flounder, cod, pollock, and fatty varieties fish with a diet is better either to exclude from the diet completely, or to limit.

The value of fish in human nutrition

Fish differ depending on their habitats (marine, freshwater, anadromous) and the color of the meat (red, white and brown). Sea fish contains a lot of salt and iodine. Freshwater and migratory fish are considered the most valuable, such as beluga, pike, pike perch, sterlet, salmon, salmon, sturgeon and others. Red and white fish meat is the most tender and delicious.

Fish contains easily digestible protein - it is absorbed by the body by 98%, while meat (for example, from beef or chicken meat) - only by 70-78%. Therefore, fish can be consumed by both children and adults, and even the elderly, whose body already has difficulty digesting proteins from meat. Eating fish with a diet allows you to lose weight without feeling hungry, besides, the protein contained in the fish prevents the reduction muscle mass. Pregnant women should definitely eat fish, as iodine, calcium, phosphorus and folic acid, as well as vitamin D, are necessary for the development of the bone and nervous system of the fetus and maintaining the health of the mother.

Diet fish dishes are recommended not only for people seeking to get rid of excess weight but also to everyone for whom his health is important. Eating fish is a good prevention of many diseases, among which are diseases of cardio-vascular system, nervous and mental diseases, including senile dementia, oncological, endocrine diseases, osteoporosis, diabetes mellitus, atherosclerosis, etc.

The particular importance of fish in human nutrition is explained by the content of omega-3 and omega-6 acids.. They lower blood cholesterol levels, help the body break down fats (including its own) for energy, and also improve brain function. These fatty acids play another important role - they improve the body's absorption of fat-soluble vitamins A, E and D, which are not absorbed without fat. Children definitely need to eat fish at least 2 times a week - it stimulates brain activity, and protects the nervous system from overload, and it has a good effect on the development of bone tissue, skin, and the hormonal system, and building material for muscle growth and internal gives plenty of organs, and has a positive effect on eye health.

Eating fish while dieting reduces the stress caused by food restriction, and also prevents the deterioration of the skin, nails and hair, which often happens during diets. Vitamins and microelements contained in fish help a person to maintain activity and high performance, maintain tone, stimulate memory and attention. People whose activities involve active mental activity, the need to quickly navigate the situation and make decisions, as well as people who are in a stressful situation, must include fish in their diet.

Allowed and prohibited fish with a diet

As mentioned above, not all types of fish will be useful for people who want to lose weight. The following types fish are too fatty, so it is undesirable to use them during the diet:

• carp;
• salmon;
• sea ​​bass;
• herring;
• mackerel;
• tuna;
• trout.

Despite the fact that these varieties of fish are no less healthy than others, the high content of fats and high calorie content may reduce the effectiveness of the diet.

The types of fish listed below are especially useful to eat with a diet: they contain very little fat, which means that there are few calories in them:

• flounder;
• pollock;
• navaga;
• whiting;
• manual perch;
• cod;
• pike.

The calorie content of these types of fish is more than 3 times lower than the calorie content of fish from the first list, while the content of nutrients and nutrients in them is no less.

Diet fish dishes

When you cook fish dishes with a diet, do not use fats - bake, stew, boil fish, if you fry - fry in a non-stick pan without using oil. When cooking fish, add vegetables to the dish or use them as a side dish - the fiber, mineral compounds and vitamins contained in them will not only make the dish even healthier, but also improve digestion and prevent constipation that often accompanies protein diets.

The use of salted, smoked, dried fish forbidden on diet- it has too much salt, but there are few nutrients and vitamins, especially in industrially prepared fish. A large amount of salt in the diet is fraught with the occurrence of edema - during diets, on the contrary, it is recommended to reduce the amount of salt consumed.

You can bake and stew fish with the most different ways- it goes well with vegetables, and with legumes, and with cheese, and with various natural sauces. Boiled fish is traditionally served as a side dish. crumbly rice or vegetable salad. You can preserve the softness and tenderness of meat if you bake fish in own juice in foil on coals, grill or in the oven, after sprinkling with lemon juice.

If you suffer from a lack of free time, a quick way to cook delicious low calorie meal from fish with a diet is to bake it in a heat-resistant saucepan in the microwave with onions, tomatoes and carrots in a sauce of cream, lemon juice, salt, pepper and grated cheese. This dish is convenient because it does not require a side dish, and it only takes 20-25 minutes to prepare.

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Fish in the human diet is present in a fairly large amount and is traditional dish for many peoples of the world. The importance of fish in human nutrition cannot be overestimated by its nutritional and valuable properties. No less benefit of seafood is noted in relation to persons who strive for a balanced and good nutrition with lots of easy-to-digest protein. You can learn about the benefits of fish for humans from the material offered on this page.

Fish contains complete proteins with a balanced composition of amino acids. In low-protein fish (macrurus, capelin, etc.), the amount of protein reaches 10-13%, in high-protein fish (pink salmon, chum salmon, salmon, salmon, tuna, etc.) - 21-22%. Compared to animal meat, fish has almost five times less connective tissue, which ensures quick cooking and a delicate texture of fish after heat treatment, as well as its easy digestibility. Therefore, in many diets that include only minced meat, fish is allowed to be cooked in a piece. It is difficult to digest dried, dried and partly salted fish.

How much fat is in fish: content and quantity

• lean fish species (up to 3% fat): pollock, asp, flounder, crucian carp, burbot, perch, saithe, pike perch, cod, hake, pike, etc.;
• moderately fatty (from 3 to 8% fat): pink salmon, carp, chum salmon, sprat, bream, herring, low-fat herring, whitefish, catfish, horse mackerel, tuna, ide, etc .;
• fatty (from 8 to 20%): salmon, nelma, sturgeon, black halibut, saury, sardine, stellate sturgeon, fat herring and large ivasi, mackerel, etc .;
• very fatty (up to 30% fat): white salmon, lamprey, eel.

Fats in fish are present mainly in the form of unsaturated fatty acids, which are natural antioxidants. It is very difficult to say without special laboratory studies how much fat is in fish, one can only operate with approximate data.

In fish, there are as many (or slightly less) B vitamins as in meat, and there are more vitamins A and D, especially in the liver. Fish also contains various minerals. Sea fish is especially rich in iodine, zinc, fluorine and other trace elements. But there is less iron in it, and it is absorbed worse than that contained in meat.

As for cholesterol, in many types of fish it is more than in meat. The amount of purines in both fish and meat is approximately the same, as a result of which it may be necessary to limit, and in some cases even exclude some of its species from the diet for gout and urate nephrolithiasis. There are fewer extractive substances in fish than in meat, but they excite the secretion of the digestive glands more strongly.

The taste properties of fish are weaker than meat, therefore, despite the valuable dietary qualities, it quickly becomes boring. This must be taken into account when compiling the menu.

What are the benefits of fish oil

Special attention deserves fish oil, which is easier to digest than animal fats, and contains essential polyunsaturated fatty acids (PUFAs), which have a specific effect on the body. So, PUFAs present in marine fish oil normalize lipid metabolism with atherosclerosis, slow down blood clotting (this is important for coronary heart disease and atherosclerosis of cerebral vessels, varicose veins), help reduce pressure in arterial hypertension. In addition, they provide positive action in inflammatory diseases of the joints, such as rheumatoid arthritis. This is the basic information about the benefits of fish oil for the human body.

If the course of diet therapy does not exceed 4-6 weeks, it is recommended to eat 150-200 grams of oily fish per day and completely eliminate meat products.

Useful properties of fish for humans

New information that there are beneficial properties of fish for humans, associated with a change in the perception of the properties of PUFAs, caused a "fish boom" around the world. Over the past decade in the United States and some other countries, fish consumption has increased by 20%, while meat consumption has decreased. Many people who had become vegetarians in the hope of improving their health began to eat fish again.

According to Russian standards, an adult healthy person it is recommended to eat an average of 50 grams of fish and fish products per day. This does not mean that it is necessary to consume exactly this amount of fish every day; The recommendation serves as a guideline for a healthy diet.

The value of seafood in human nutrition

The determining value of seafood in human nutrition lies in their low calorie content and nutrient saturation. IN diet food mainly lean and moderately fatty fish are used. Some diets include slightly salted (4-10% salt) fish and balyk products. Medium-salted fish, the amount of salt in which reaches 11-14%, must be pre-soaked. There are also diets that purposefully include fatty sea fish rich in PUFAs (mackerel, horse mackerel, sardine, herring, notothenia, tuna, salmon, and cod fish liver), and even PUFA concentrates in the form of dietary supplements.

The constant or long-term (over many months) consumption of 300-400 grams of oily fish per week has a beneficial effect on the metabolism, which is 3-6 fish dishes in Week. At the same time, fish can be cooked in any way, including canned food in its own juice or tomato sauce.

Do not take the above information about nutritional value fish as a call to give up meat. Yes, in some respects it is significantly inferior to fish, but in others it surpasses it. In nutrition, you need to reasonably combine both fish and meat. You should also not assume that fish or the PUFAs contained in it will save humanity from atherosclerosis and hypertension. There are no such "medicines" among food products.

Checking the fish for freshness with a knife - the knife is thrust into the muscles behind the head: if the fish is stale, the knife taken out will smell unpleasant.

fish quality requirements

Benign fish: the eyes are bulging, the cornea is transparent, the gills are bright red, the mucus is transparent, the scales are glossy. Muscle tissue is dense, gray-white. The meat is difficult to separate from the bones. After cooking, the broth is transparent, fragrant. There are certain requirements for the quality of fish, which are enshrined in the regulations of GOSTs.

Poor-quality fish: eyes sunken, reddened, gills brown, grayish red, scales easily peel off. There is a partial protrusion of the intestine from the anus. The meat along the spine is reddish ("tan"). Muscles are flaccid, separated from the bones. When pressed with a finger, the fossa on the tissue is not leveled. The smell is putrid. After cooking, the broth is opaque, with an unpleasant odor.

Functions of fatty acids

There is a common misconception about what the functions of fatty acids are.

At present PUFA time subdivided:

• on omega-3 fatty acids, which are found in fish (salmon, mackerel, herring, trout), shellfish and some vegetable oils - soybean, rapeseed, walnut;
• omega-6 fatty acids, which are abundant in corn and sunflower oils.

In commercials and popular books, for some reason, it is generally accepted that PUFAs of the first group are more useful. But from omega-3 PUFAs and omega-6 PUFAs in the body, completely different biologically formed active substances("tissue hormones"), which affect the metabolism and functions of individual organs in different ways.

In case of lipid metabolism disorders, it is necessary to take both those and other fatty acids: the former reduce the content of fat in the blood, and the latter - cholesterol. Omega-3 PUFAs present in fish oil reduce elevated arterial pressure, reduce blood clotting in atherosclerosis, reduce inflammation.

Attention!

You can not abuse any of those or other PUFAs. Their lengthy excess consumption with a deficiency of antioxidants, such as vitamins C, E, A, as well as selenium, etc., disrupts metabolism. An excess of omega-6 PUFAs can support inflammation in the body and provoke breast cancer.

There are also omega-9 monounsaturated fatty acids, one of the main representatives of which in human nutrition is oleic acid. olive oil. It favorably affects cholesterol metabolism and the condition of the biliary tract. In 2003, WHO experts noted the possible involvement of oleic acid in reducing the risk of cardiovascular disease.

Thus, if you want to protect yourself from most diseases, you should regularly eat sources of all fatty acids (omega-3, omega-6 and omega-9): oily sea fish and seafood, nuts and seeds, vegetable oils, and not only sunflower, but also olive, corn, linseed, etc.

What is the value of seafood

Wholesome nutrition should include non-fish seafood such as squid, shrimp, crabs, mussels are allowed, scallop, sea cucumbers, etc. They are characterized by low fat content and at the same time serve as a source of high-grade proteins, and by the content of microelements they are much superior to meat. Until recently, it was believed that these seafood are very useful for atherosclerosis. However, the percentage of cholesterol in most of them is quite high, in connection with which the international societies for atherosclerosis and coronary heart disease in 1999 recommended moderate consumption of mussels and crabs and the exclusion of shrimp and lobster meat from the diet to normalize lipid metabolism.

The benefits of seaweed for humans

Seaweed is low in calories and great content iodine, others minerals, dietary fiber, as well as vitamins of group B. The benefits of seaweed for humans are especially evident in atherosclerosis and coronary heart disease, diabetes, obesity, iodine-deficient diseases, and functional disorders of the intestine with constipation. You can also use canned seaweed. It is undesirable to include it in the diet when peptic ulcer, gastritis, intestinal diseases with diarrhea.

Attention!

If you cook caviar from river fish at home, then the caviar should be pre-boiled to avoid infection with helminths.

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Importance of fish dishes in nutrition

There are not so many foods in the world that are rich in both vitamins A, D, E, and phosphorus, iron, magnesium, zinc, selenium, calcium and amino acids, which are simply necessary for the normal functioning of the heart and vascular system, stomach and thyroid gland. In fish, all these elements are more than enough. On top of that, this product, which is never more than 30% fat, is very easily and quickly digested: the human stomach digests fish protein in one and a half to two hours, compared to five hours for the absorption of, say, beef.

For overweight people, the ideal food will be river fish, where 100 gr. only 2.5 g of fat. Yes, and sick diabetes can use it without restrictions: carbohydrates in such a product - 0.1%.

Chemical composition fish is not permanent. It significantly depends not only on its species and physiological state, but also on age, sex, habitat, fishing time and other environmental conditions.

Fish meat is distinguished by a rather high content of extractive substances - from 1.5 to 3.5%. Thereby fish broths able to excite appetite, stimulate gastric secretion. However, the extractive nitrogenous substances of fish meat contain a significant amount of purine bases, which contribute to the formation of uric acid in the body and the deposition of its salts. Therefore, many fish dishes should be excluded from the diet of the elderly, as well as people suffering from kidney and liver diseases.

Fish, competing with chicken in this, is considered one of the the best sources affordable high-quality protein containing all the amino acids necessary for life. Favorably distinguishes it from meat protein by the presence a large number methionine. Its content in different varieties ranges from 10 to 23%. The fats contained in fish are rich in polyunsaturated fatty acids, including omega-3. They are needed by the baby's body for the development of the retina and the production of substances that regulate metabolic processes and strengthen the immune system. And yet, despite these beneficial properties, the smallest ones should be given low-fat varieties, because they are easier to digest and do not overload. gastrointestinal tract kids. The amount of fat in fish varies from 0.6 to 33% and depends on its species, habitat, age and even gender. Varieties with a fat content of up to 4% include haddock, silver hake, pollock, pollock, navaga, river perch, perch. Moderately oily fish (4 to 8% fat) is small trout, herring, sea bass, catfish, bream, catfish, carp. Salmon, salmon, pink salmon, chum salmon, stellate sturgeon, sturgeon, saury, halibut are considered fatty fish (over 8% fat).

In most commercial fish, the total amount of polyunsaturated fatty acids ranges from 1 to 5%, while in beef and lamb it is 0.2-0.5%, and only in pork about 3%. The fats of some marine fish (saury, horse mackerel, mackerel) contain a significant amount (more than 1%) of unsaturated fatty acids with a large number of double bonds.

Due to the fact that collagen, which is represented by connective tissues, tends to easily turn into a soluble form, fish is usually easily boiled, its tissues become loose, which contributes to a more complete and faster absorption of nutrients. The most protein-rich fish species are salmon, trout, salmon, beluga, in other words, all fish of the salmon and sturgeon orders. The importance of fish dishes in nutrition is also reinforced by their high nutritional value due to high content fatty acids Omega-3 and Omega-6. To the greatest extent, this applies to fatty marine varieties of fish - salmon, mackerel, herring, trout, salmon, etc.

Polyunsaturated acids have great physiological activity, have a beneficial effect on the course of intercellular processes, have anti-inflammatory properties, reduce blood lipids, and contribute to weight loss.

The fish contains mineral elements necessary for the human body. Of the macronutrients, compounds of phosphorus, calcium, magnesium, iron, potassium, sodium, chlorine, sulfur are of the greatest importance, of microelements - iodine, copper, arsenic, cobalt, manganese, zinc, fluorine, etc. They provide a normal metabolism and therefore are very valuable V diet person. Calcium and phosphorus salts are found in fish meat in such a ratio that ensures their greatest digestibility by the human body. There is more fluorine in the meat of small fish. Salmon meat contains significant amounts of iron and copper salts.

Fish contains vitamins, mainly fat-soluble and B vitamins. The largest number fat-soluble vitamins are concentrated in liver fat. A significant amount of vitamin A is found in the muscle fat of eel, halibut, and herring. Most vitamin D in the muscle fat of eel, lamprey, salmon, mackerel, tuna. There is little vitamin C in fish meat - 1-5 mg, but in meat fresh salmon- up to 30-40 mg. The liver of many fish is rich in vitamins A, D and E. Naturally, it should be borne in mind that during long-term storage, freezing, not to mention drying, the nutritional value of fish is largely lost.

Fish meat contains 55-83% water. How fatter fish, the less water in its tissues. So, in the meat of eel, anchovy it is about 55%, and in low-fat varieties perch and cod fish - about 80%. During thermal processing, fish meat loses less water than meat from slaughtered animals and poultry, so it tastes juicier.

The most delicious and healthy low-fat fresh fish, but it refers to perishable types of food products. Therefore, it is recommended that fresh fish be cooked as quickly as possible.

Fish meat contains an average of 16-20% protein, 2-10% fat, 1.2% mineral elements, including 0.3% potassium, 0.2% phosphorus, 1 mg of iron. In sea fish, there is a relatively large amount of iodine - 50-150 mcg and fluorine - 400-1000 mcg. Of the vitamins, it is necessary to name the B vitamins, including B1 (0.03-0.06 mg), B2 (0.1-0.3 mg), PP (1-5 mg), and, most importantly, vitamins D (2-30 mcg) and A (0.01 - 0.06 mg), which are practically absent in the meat of slaughter animals. Especially a lot of vitamins D and A are found in cod liver oil (up to 1000 mg of vitamin A and up to 550 mcg of vitamin D). A positive feature of fish proteins in comparison with the proteins of slaughter animals is the higher content of such an indispensable amino acid as methionine.

The nutritional and healing qualities of fish have been known to mankind since ancient times. Fish was in demand not only in nutrition, but also in medical purposes. Fish glue was considered a good remedy from hemorrhage, burbot liver was used to remove the walleye, and tench meat, which was applied to the soles of the feet, helped with fevers. Now such methods of treatment, of course, have gone down in history, but many substances derived from fish are still used in modern medicine. This is insulin, and pancreatin, and compolon ... Everyone knows the fish oil obtained from cod liver. In addition, it has been found that the tissues of many fish species have antiseptic properties.

American scientists, as a result of a long-term large-scale study, came to the conclusion that the constant use of baked or fried fish helps prevent the risk of cardiac arrhythmias. For 12 years, for this, the diet of the population over the age of 65 was carefully studied and compared. As a result, it turned out that those who ate sea fish several times a week suffered from heart arrhythmia much less than those who ate it once a month or less. Experts explain this by the beneficial effect on the work of the heart of the same fatty acids mentioned above. The researchers hope that by convincing the population of the benefits of fish products, a significant reduction in the incidence of atrial fibrillation can be achieved.

IN European countries they are also trying to instill in people the concept of the benefits of fish compared to meat products. The results of studies in France showed that people who eat fish suffer from colon cancer much less often than lovers of meat dishes.

Eating seafood and ocean fish, we can protect ourselves from the risk of stroke and sudden death due to the cessation of the heart. Even eating one fish dish a week, we reduce the likelihood of sudden cardiac arrest by half. Fatty acids help us with this again. According to statistics, weekly consumption of fish reduces the risk of stroke by 22%, and consumption 5 times a week - by 54%. Other seafood has a similar effect, for example, algae, like seaweed.

River fish It is also considered in its own way useful and necessary in nutrition. By nutritional properties it creates quite worthy competition the best varieties meat, and is absorbed by the body faster and easier. This gives her the right to be widely used in dietary nutrition, to be one of critical components diet of children and the elderly.

Do not forget the importance of fish dishes in clinical nutrition: fish diet often recommended for obesity.

It must be borne in mind that the amount and composition of nutrients and trace elements in fish are subject to seasonal fluctuations. An important role is played by the living conditions, and the food base of the reservoir, and the age of the fish itself. The most nutrient-rich fish is before spawning, and vice versa during the spawning period and after it.

The value of fish dishes is great not only for strengthening the cardiovascular and digestive systems. from right and balanced nutrition, one of the indispensable elements of which is always fish, depends on the duration of our life, the work of the brain, the quality of memory. Fish oil, as a supplier of fatty acids, helps blood circulation, and the better the blood circulation is, the faster the nutrients enter the brain cells.

As you can see, the importance of fish dishes that we use in our diet is often diminished. Despite the fact that Russia can be called one of the "marine" countries, in its central regions, the fish has not become traditional product nutrition, without which it is impossible National cuisine. There is much to learn from the Europeans.

The benefits of fish in human nutrition

We all love to eat tasty and satisfying food, but no one thinks about the usefulness of the food we eat. From early childhood, every person has heard at least once in his life that tasty cannot be healthy and vice versa.

Partly, it is. Appetizing fried potatoes, fatty meat with a crispy crust, pies - all these foods adversely affect our health. Cholesterol in the blood rises, as a result we get heart disease, obesity and a number of other problems.

How to be? Is it possible to eat without harming your health? There is an exit. Fish cooked according to the rules will not only become your favorite dish, but will also protect the body from many diseases. The benefits of fish in human nutrition are obvious.

In nutrition, it is important to use food balanced with vitamins and amino acids; fish satisfies these requirements. Selenium, calcium, zinc, fluorine, great content phosphorus - you will find all these elements in a fish dish. For the formation of thyroxine, the thyroid gland needs iodine, which is found in excess in seafood.

Overweight problems will never affect you, because the fish product contains practically no fat. Nutritionists around the world advise eating fish. Protein-rich food, easily absorbed by the body - now you will not feel heaviness in the stomach after dinner. At the same time, the fish is very nutritious product- the feeling of hunger after a meal will not overtake you for a long time. Not in vain in times Soviet Union were introduced fish days! It should also be noted that fish is Orthodox food, and on such great church holidays as the Annunciation of the Most Holy Theotokos, Palm Sunday, the Assumption of the Virgin, was the main dish.

The benefits of fish in human nutrition cannot be overlooked, as well as the benefits in psychological stimulation. having dinner delicious seafood you will relax, calm down and fall asleep easily. The monks who eat fish products have a quiet and calm character, they do not show their emotions, which cannot be said about people who eat animal meat.

Fish is important not only in human nutrition, but also in medicine. Since ancient times, glue made from fish has been used to stop bleeding, the liver of burbot has been used to remove a thorn in the eye of a patient, tench has been used to treat fever. Many medicines are made from an aquatic inhabitant - these are fish oil, insulin, compolon, pancreatin. There are many extractive substances in fish that stimulate appetite, which makes it possible to make biological supplements.

The basis of the diet of the inhabitants of Japan is seafood, which is why Asians rarely get sick and have longevity. Europeans welcomed oriental cuisine and appreciated its taste and traditions.

Fish dishes have been popular at all times. Jellied; boiled, baked and fried fish; meatballs and much, much more decorate our tables.

Special attention should be paid canned fish and preserves - their diversity is pleasing to the eye. In oil, in tomato sauce, smoked and fried, with spices - all this can be found on the benches of any store. Which one then New Year will do without caviar? About this view fish snack you can talk endlessly. Caviar has become a symbol of Russian kindness and generosity. This product is rich in proteins, fats, lecithin, vitamins A, B and D. Caviar is preserved in a special way, which preserves all useful and healing properties this delicacy.

We all have been fishing at least once in our lives, and some individuals devote their entire lives to this hobby. Fishing is a very interesting and exciting activity. You can sit for hours waiting for a bite. And so! O miracle! What incredible sensations you experience when you pull a fish out of the water!

Carefully take your catch off the hook and brag to your friends. Evening comes, the stomachs of everyone are seething in anticipation of a delicious hearty food. A fire is made, the smoke from which easily intoxicates, and the real Russian fat fish soup warms and cooks. What could be better? The cooking process is extremely simple, and the result exceeds all expectations. The dish is ready - everyone sits around the sparkling coals and absorbs the culinary delights with incredible appetite.

The benefits of fish in human life on the face are good health, strong immunity, sound and carefree sleep. You should not buy expensive medicines to prolong your life and heal, just eat right. Fish will help you with this, its diet is varied.

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There are not many products that simultaneously contain vitamins E, D and A, iron, phosphorus, zinc, magnesium, calcium, selenium and many amino acids that are important for the normal functional activity of the heart and blood vessels, thyroid gland and stomach. Common fish contains enough all these substances. In addition, this product is very easy to digest, the stomach can digest fish protein in just one and a half, maximum two hours, while it will take as much as five hours to digest, for example, beef.

River fish will be a real find for those people who are overweight, as one hundred grams of this product contains no more than 2.5% fat. It can also be eaten by patients with diabetes, because it contains practically no carbohydrates.

Fish is one of the best sources of high-quality and affordable protein, it creates a good competition for the usual chicken. It contains all the amino acids necessary for the full functioning of the human body, and unlike meat protein, it even contains methionine.

The connective tissues of this product are presented in the form of collagen, which easily passes into a soluble form. That is why the fish is very easy to boil and become loose, which only improves the absorption of all nutrients. Most protein is found in fish such as trout, salmon, beluga and salmon, in other words, in individuals from the sturgeon family.

The importance of fish dishes in the daily human diet is also supported by their high nutritional value due to the increased presence of omega fatty acids in them. Most of these elements are found in fatty marine fish - mackerel, salmon, trout, herring, salmon, etc.

Polyunsaturated fatty acids are characterized by great physiological activity, they have a beneficial effect on intercellular processes, have anti-inflammatory properties, reduce the amount of lipids in the blood, and also help get rid of extra pounds.

All fish are great source easily digestible phosphorus, fluorine and iodine. Her liver contains many vitamins E, D and A. It must be taken into account that long-term storage and freezing, as well as drying, significantly reduce the nutritional value of fish.

Nutritional qualities fish have been familiar to mankind for many hundreds of years. Our ancestors used it not only as a food product, but also as a medicine. So glue based on it effectively got rid of hemorrhages, tench meat was applied to the feet to treat severe fever, and burbot liver was used to remove eyesores.

Such methods of therapy have long since become a thing of the past, but modern medicine still uses great amount medicines derived from fish. Among them are pancreatin, insulin and compolon. Probably everyone knows about the benefits of fish oil obtained from cod liver. In addition, scientists have found that the tissues of most fish act as an antiseptic.

Long-term large-scale studies that were conducted in America proved that regular use baked or fried fish prevents the development of cardiac arrhythmias. Over the course of twelve years, a huge number of people who had reached the age of sixty-five were examined, and their diet was studied.

It turned out that those who ate sea fish at least a couple of times a week suffered much less from cardiac arrhythmias than those who consumed it once a month. Doctors say it's due positive impact at the heart of the same fatty acids that we have already mentioned above. Researchers claim that an educational campaign about the benefits of fish products will help reduce the incidence of atrial fibrillation among the population by an order of magnitude.

In European countries, doctors also inspire people that fish is more useful than meat products. So French scientists proved that those people who regularly eat fish dishes are much less susceptible to oncological diseases colon than meat lovers.

When consuming ocean and sea fish, we protect ourselves from the likelihood of strokes and sudden death from cardiac arrest. Just one fish meal a week reduces the likelihood of such diseases by half. Statistics say that eating fish once a week reduces the risk of stroke by 22%, and five times a week by 54%. Other seafood has a similar effect, even such as sea ​​kale.

River fish is also distinguished by its usefulness and deserves to take its place in everyday nutrition. It is easily absorbed by the human body, and in terms of its nutritional properties it is not inferior to even the best varieties of meat. Due to this, it can be widely used in dietary nutrition and become the main component of the diet of the elderly and children.

Fish dishes play a special role in dietary nutrition, so a diet based on them is a great option for treating obesity.

It is important to take into account the fact that the richness of fish in nutrients largely depends on the season, habitat conditions, food supply and the age of the individual. Fish are of particular nutritional value before spawning and during spawning.

Fish dishes should take their place in the diet of every person, make it a habit to eat them at least a couple of times a week.