2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The recommendation for consumption of fish and fish products is 30 - 40 g per day or at least 1 fish dish per week. Fish is a source of complete proteins, which do not differ from the proteins of the meat of warm-blooded animals. Due to the significantly lower content of connective tissue, fish proteins are more easily digested in the gastrointestinal tract and digested faster.
According to the amount of fat, fish are divided into three groups:
- Lean - containing up to 5% fat (hake, cod, silver carp, hake, white fish, turbot, mullet, lefer, ducks, horse mackerel, trout);
- Semi-fat - containing 5-10% fat (carp, shark);
- Fatty - with fat over 10% (sardines, sprat, herring, mackerel, tuna, bonito, lakerda, salmon).
Fats in fish are evenly distributed in muscle tissue and are represented mainly by biologically valuable polyunsaturated fatty acids from the omega-3 family. It is believed that the main credit for reducing the risk of cardiovascular disease with increased consumption of fish is precisely these fatty acids.
The fish is a source of minerals. In terms of calcium and phosphorus content, it ranks after milk and dairy products before meat. Especially in marine fish, the amount of iodine and fluoride is significant, while products of terrestrial origin are relatively poor in these trace elements.
One of the most valuable products of wildlife are eggs. The cholesterol content is high, which gives rise to discussions. Important for the nutritional value of eggs is the presence in their composition of vitamins A, D, B2, B12, folic acid, as well as the antioxidants vitamin E, beta carotene (provitamin A).
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