Nutritional analysis
Fish is delicious, both meat and soup are fresh and appetizing, and it is a favorite food in people's daily diet. There are many kinds of fish, which can be roughly divided into two categories: marine fish and freshwater fish. However, whether it is marine fish or freshwater fish, the nutrients they contain are roughly the same, and the only difference is the amount of various nutrients. The nutritional value of fish is extremely high. Through research, it is found that children often eat fish, which leads to faster growth and better intellectual development. Moreover, eating fish often will make people stronger and live longer. The secret lies in the following nutritional characteristics of fish:
1. Fish contains vitamins, such as folic acid, vitamin B2 and vitamin B 12. It has the effects of nourishing stomach, promoting diuresis, relieving swelling, promoting lactation, clearing away heat and toxic materials, relieving cough and asthma, and is effective for edema, edema, abdominal distension, oliguria, jaundice and galactorrhea.
2. Eating fish has a good effect on fetal movement and pregnancy edema of pregnant women;
3. Fish is rich in magnesium, which has a good protective effect on the cardiovascular system and is conducive to preventing cardiovascular diseases such as hypertension and myocardial infarction;
4. Fish is rich in vitamin A, iron, calcium and phosphorus. Eating fish often has the effects of nourishing liver blood, skin and hair.
5. Rich in whole protein. Fish contains a lot of protein, such as yellow croaker 17.6%, hairtail 18. 1%, mackerel 2 1.4%, silver carp 18.6% and carp/kloc-. Protein contained in fish is completely protein, and the quantity and proportion of essential amino acids contained in protein are most suitable for human needs and are easily digested and absorbed by human body.
6. Low fat content, mostly unsaturated fatty acids. The fat content of fish is generally low, and most of them are only 1%-4%, such as yellow croaker 0.8%, hairtail 3.8%, mackerel 4%, silver carp 4.3%, carp 5%, crucian carp 1. 1% (bighead carp Fish fat is mostly composed of unsaturated fatty acids, which have long carbon chains and can lower cholesterol.
7. The content of inorganic salts and vitamins is high. Both marine fish and freshwater fish are rich in sulfur and also contain inorganic salts such as phosphorus, calcium and iron. Fish also contains a lot of vitamin A, vitamin D, vitamin B 1 and nicotinic acid. These are all nutrients that the human body needs.
In addition, the muscle fiber of fish is relatively short, the protein tissue structure is loose, and the water content is relatively high. Therefore, the meat is tender, more tender than the meat of livestock and poultry, and easier to digest and absorb. It can be seen that fish has the advantages of high protein, low fat, rich in vitamins and minerals, good taste and easy digestion and absorption.
For the public.
The general population can eat it.
1. For all kinds of edema, edema, abdominal distension, oliguria, jaundice, breast, etc., you can eat it often;
2. Patients with chronic diseases should not eat more.
Everyone knows to eat more fish for children who are developing physically, but we should pay attention to what fish to eat for children.
A recent research report on three Asian families showed that their children were between 15 months and 2 years old, and they were given fish porridge every day. It was found that the mercury content in these children was five times higher than the normal level.
According to the Australian Medical Journal, Stephen Corbett, a doctor at the West Sydney Public Health Service Center, said that children should pay attention to both the proper species of fish and the proper amount of food. Even if the mercury content is relatively low, it will affect the normal development of children. Dr Lisa Saab, chief scientist of the Food Administration of New South Wales, Australia, said that young parents should be alert to seven kinds of fish-sharks, swordfish, swordfish, marlin, tilapia, flounder and catfish. These fish are carnivorous fish with a long life cycle, and their mercury content is higher than other fish. In this regard, the US Food and Drug Administration (FDA) has long warned children not to eat large predatory fish, including sharks, swordfish, mackerel, square head fish and so on. Because of their high mercury content.
Fish is rich in protein, which can promote the rapid growth of bones and muscles. Fish is rich in minerals, such as zinc, selenium, iodine, etc., which are all nutrients needed for children's bone and muscle growth and immune system establishment. Most importantly, fish with high fish oil content are rich in omega-3 fatty acids, such as salmon and mackerel, which play a key role in brain growth. This is because more than 60% of the brain is made up of fat, and omega-3 fatty acids account for half of it.
In addition, attention deficit hyperactivity disorder and dyslexia are directly related to the lack of ω-3. Many studies have found that children with dyslexia have significantly improved their reading function after supplementing omega-3 fatty acids. Eating fish with high fish oil content can also prevent children from developing asthma.
Among all fish, salmon contains the most omega-3 unsaturated fatty acids (about 27g per100g salmon), and the contents of salmon, blue-white fish and tuna are also high. For tuna, FDA suggests that if it is canned, it can be eaten 1~2 times a week, while fresh tuna should not exceed 1 time a week.
When can babies eat fish?
Fish has been called one of the common food allergy factors by the American Society of Allergy, Asthma and Immunology, so many experts suggest that children should eat fish after one year old, when their immune system and digestive system are better developed and they are more likely to accept fish.
4% ~ 6% of babies and children have food allergies, so if your family has a history of allergies, such as hay fever, asthma and food allergies, experts recommend waiting until children are at least 3 years old before eating fish.
Grams of food stage
Avoid drinking tea before and after eating fish, and avoid eating pig liver to affect digestion; Not suitable for eating with tomatoes.
manufacture order
1. Put less salt as a breastfeeding diet;
2. There is no need to put monosodium glutamate when cooking fish, because they have a good taste;
3. Tips for frying fish without sticking to the pan: first clean the pan and heat it on high fire, then wipe the pan with cut ginger, then pour a spoonful of oil in the pan where the fish is placed, pour it out after the oil is hot, then add cool oil to the pan and fry the fish after the oil is hot, so that the fish will not stick to the bottom of the pan;
4. Although fresh fish tastes delicious, it contains less fat, and cooked food lacks the smell of fat, which is more or less fishy. In order to make up for these defects of fish dishes, adding a proper amount of fat during cooking can increase the flavor and nutritional value of dishes, remove the fishy smell of fish, make the cooked food juice bright and shiny, and improve the quality;
Don't cook live fish right away, or the meat will harden, which is not conducive to human absorption.
Eating more fish can prolong life.
Fish is lean meat. 100g fish contains less than 2g fat, while 100g sausage contains more fat than 10g. Even the greasiest Norwegian salmon contains only half as many calories as pork chops.
Fish is also an important source of protein. Fish is easy to be absorbed by human body, and 100g fish can guarantee half of protein required by human body every day. Fish also provides vitamins a, d, e and so on. What the human body needs. Fish also contains a variety of fatty acids, which can prevent the increase of blood viscosity, effectively prevent the occurrence of heart disease, and strengthen the brain and nerve tissue and the retina of the eyes. For pregnant women and babies, these fatty acids are even more indispensable. A recent study by scientists shows that fatty acids also play a role in treating chronic inflammation, diabetes and some malignant tumors.
Fish is also a high-sodium food, which is beneficial to the balance of minerals in human body. Fish provide selenium, iodine and fluorine to human body in a natural way. So, don't worry about absorbing too many trace elements. Salmon contains the most selenium, while river fish contains less than half. Eating100g fish every day can meet the daily demand of human body for iodine, thus preventing thyroid diseases. Magnesium is also indispensable to human body. When magnesium is insufficient in human body, you will feel depressed. At this time, you can make up for the lack of magnesium by eating fish and improve your mood. For students, eating more fish can promote brain activity, learn knowledge quickly and remember it well.