Nutritional Composition of Fish

Nutritional Composition of Fish, many people like to eat fish, there are many kinds of fish, different kinds of fish have different nutritional value. When we eat fish, we should choose the right kind of fish for ourselves and not eat it blindly. Come down to understand the nutritional composition of fish.

Fish nutrients 1

1, fish mainly contains protein, inorganic salts, unsaturated fatty acids, folic acid, niacin, and iron, sodium, calcium, phosphorus and other trace elements, as well as vitamin A, vitamin B2, vitamin B12, vitamin D, vitamin E and other nutrients.

2, the freshness of the fish is mainly from the protein, unlike meat protein, the protein structure of the fish is looser, more water content, more tender meat, can be better absorbed by the human body, eaten in moderation, can be a certain degree of supplementation of nutrients needed by the human body.

3. Fish meat generally refers to the meat of fish. Fish can be divided into freshwater fish and saltwater fish, in daily life, people mostly eat fish for freshwater fish, such as carp, grass carp, crucian carp, Mandarin fish and other types of fish, general fish can be used to fry, bake, fry, boil, steam and other ways to cook.

Fish has a high nutritional value. Fish can replenish nutrients such as protein, fatty acids, vitamin A and vitamin D.

1, protein

Fish protein content is relatively rich, about 15% -25% between the essential amino acid composition of protein and human protein is very close to the high quality proteins, including methionine and lysine content, high nutritional value. Fish protein structure is fluffy, fish muscle fiber short, easy to digest, absorb, can add rich protein for the body, improve the body's immunity.

2, fatty acids

Fish contains fat in the saturated fatty acid content is low, and the relative total fat is low, deep sea fish also contains eicosapentaenoic acid is EPA, and docosahexaenoic acid is DHA, these two fatty acids have a very obvious lowering of blood lipids, preventing atherosclerosis effect.

3, vitamin A and vitamin D

Fish is rich in vitamin A and vitamin D, but also a good source of vitamin B2, appropriate consumption of bone metabolism and vision maintenance is very obvious."

Fish Nutrition Facts 2

What exactly is the nutritional value of fish?

1, fish contains folic acid, vitamin B2, vitamin B12 and other vitamins, there are nourishing the stomach, diuresis, lactation, clearing heat and detoxification, stopping coughing down the efficacy of a variety of edema, edema, abdominal distension, oliguria, jaundice, breast milk is not effective;

2, the consumption of fish on the fetus of the pregnant woman is uneasy, gestational edema has a very good efficacy;

3, fish has a very good effect on the pregnant woman's fetal restlessness, pregnancy edema. p>

3, fish is rich in magnesium, the cardiovascular system has a good protective effect, is conducive to the prevention of hypertension, myocardial infarction and other cardiovascular diseases;

4, fish is rich in vitamin A, iron, calcium, phosphorus, and so on, often eaten fish also have a liver, blood, skin, hair effects.

5, rich in complete protein. Fish contains a lot of protein, such as yellowtail with 17, 6%, scallop with 18, 1%, mackerel with 21, 4%, silver carp with 18, 6%, carp with 17, 3%, crucian carp with 13%. The proteins contained in the fish are complete proteins, and the amount and ratio of essential amino acids contained in the proteins are most suitable for the human body's needs, and are easily digested and absorbed by the human body.

6, lower fat content, and more unsaturated fatty acids. Fish fat content is generally low, most only 1% -4%, such as yellowtail with 0, 8%, scallop with 3, 8%, mackerel with 4%, silver carp with 4, 3%, carp with 5% crucian carp with 1, 1% bighead carp (fathead minnow) only 0, 9%, cuttlefish only 0, 7%. Fish fat is mostly composed of unsaturated fatty acids, unsaturated fatty acids have a longer carbon chain, has the effect of reducing cholesterol.

7, high content of inorganic salts and vitamins. Marine fish and freshwater fish are rich in sulfur, but also contains phosphorus, calcium, iron and other inorganic salts. Fish also contains a lot of vitamin A, vitamin D, vitamin B1, niacin. These are nutrients that the human body needs.

In addition, the muscle fiber of fish meat is relatively short, protein tissue structure is loose, water content is more, therefore, the meat is more tender, and livestock meat compared to eat more feel soft and tender, but also more easily digested and absorbed. Therefore, it can be seen, fish has a high protein, low fat, vitamins, minerals, rich in flavor, easy to digest and absorb the advantages.

What to eat fish with the highest nutrition bar.

1, crucian carp

crucian carp is beneficial to the spleen, water retention, clearing the heat and detoxification, and through the breast.

2, carp

have the spleen and stomach, diuretic swelling, cough and asthma, safe pregnancy through the breast, heat and detoxification and other functions.

3, silver carp

There are warm and beneficial, warm stomach, moist skin and other functions, is warm and tonic health food.

4, mackerel

There is a tonic for the stomach, dampness, water, wind and other functions. It contains zinc and selenium and other trace elements to help fight cancer.

5, blackfish

tonifying the spleen and water, to remove the stasis of the new, clearing the heat and wind, and tonifying the liver and kidneys and other functions.

6, cuttlefish

Nourish the liver and kidneys, replenish qi and blood, clearing the stomach and heat and other functions. It is a health food for women.

7, grass carp

have warm stomach and liver and wind functions, is the warmth of the deficiency of the health of the good products.

8, turbot

Turbot

tonic kidney, help Yang, skin, into the liver, spleen and kidney meridians. Muscle thick white tender, high gelatin protein content, delicious flavor, rich in nutrients, has a good moisturizing skin and beauty ` role, and can tonify the kidney and brain, to help the yang refreshing; eating methods for steaming, stewing, but also to do the sashimi of good materials, its head, bones, skin, fins can also be made of soup.

Eating more sardines can effectively help us to supplement the body's need for protein and unsaturated acid, can help us to greatly improve their own prone to rheumatism and orthopedic diseases, especially some female friends to eat some sardines can also achieve a beautiful skin care effect, we can try.

How to do fish nutrition?

The nutritional value of boiled fish decreases

Boiled fish is not cooked in water. It is made from very fresh fish that has been battered and boiled in boiling water no less, and then yet cooked in a large amount (or sea) of hot oil.

The first half of the cooking method is very nutritious and healthy, while the second crucial step goes wrong. A boiled fish with less than two pounds of oil, more than four pounds of oil, and this oil with excessive chili peppers, pepper and other Chinese herbal spices simmering. Roughly speaking, the cost of this oil is by no means cheaper than fish, which is the reason why many restaurants do not pack boiled fish oil.

So, how to deal with so much boiled fish oil? These leftover oils are heated up and then reused.

There may not be any excessive bacteria and viruses present in the repeatedly heat-treated oils and they will not transmit diseases, but there will be a lot of cancer-causing oxidized polymers in such oils, especially 3,4-benzopyrene overload. So the otherwise very healthy and nutritious fish is spoiled.

Then there is the popular grilled fish. Not to mention that a lot of grilled fish is not actually baked, but fried and then burned, even if it is baked and then burned is not very healthy.

Meat food in the baked protein will be heat denaturation serious, produce harmful sulfide, and even not easy to digest and absorb. And the high-quality fatty acids in the fish will also produce a lot of harmful substances after high temperature. This kind of baked fish soup is too high in fat content, very spicy, for work pressure, meat too often, diet tasteless friends, this kind of stimulus-seeking food is very popular, but it has lost the nutritional benefits of fish.

Low oil cooking can ensure that the nutrients are not lost

So, what are the more nutritious ways to cook fish? Like steamed fish, boiled fish balls, tofu stewed fish head in casserole, fish stewed with foreign accent (non-fried), stewed fish, vinegar and pepper fish, unicorn fish, fried fish balls, steamed fish cake, etc. are all good choices. Salmon, tuna and other fresh fish sashimi than boiled fish, grilled fish is also much stronger, just this way of eating although the loss of nutrients is less, to the body to absorb may not be more, especially gastrointestinal bad friends will be uncomfortable after eating.

So occasionally it can be, not addicted to food.

At the end of the day, we also need to understand what food with fish is more reasonable. As we all know, fish is a high-protein food, in line with the principle of nutritionally balanced diet, we eat fish and other high-protein food with low-protein food, such as carbohydrate-rich staple foods or potatoes, grains;

Also dietary fiber, minerals and vitamins rich in fresh vegetables, mushrooms and algae food, if you can use soy products to replace some of the meat, it would be better not only to reduce cholesterol intake, it will also be a good way to reduce the risk of food poisoning, but also to reduce the risk of food poisoning.

We can say so many things about fish alone, and the same goes for other foods. As long as we master the "nutritional balance, rational matching, low-temperature cooking" dietary principles, we can make our table food to give full play to the due therapeutic effect.