Everyone knows that fish is healthy, but do you remember why?
Salmon has long been the everyday food in Norway, and it is good for health and weight.
The best thing about fish is that you can eat as much as you like with the world’s best conscience. No thing is healthier.
The Health Directorate recommends eating fish for dinner two to three times a week.
– By choosing more fish, we reduce the intake of red meat and processed meat products. Furthermore, it is important that at least 200 grams of fish we eat are oily fish such as salmon, mackerel, trout and herring because these are important sources of vitamin D and omega 3. Replacement of saturated fatty acids (found in meat and meat products) with polyunsaturated fatty acids reduces the risk of coronary heart disease. Both oily and lean fish are good sources of selenium, and selenike foods can probably help reduce the risk of prostate cancer, “says Kari Sellæg, clinical nutrition physiologist at NIMI.
All the fat you need
– If you eat enough fish and get you omega-3 fatty acids, you almost do not need any other fat, says Ingebjørg Moe, nutritionist and cook at the Norwegian Seafood Council.
You also need to think about whether the omega-3 capsules have become rancid, because they can become.
Admittedly, we also need some omega-6 fatty acids too, but we get more than enough of it already.
– All seafood is healthy food. Salmon is no exception. It contains omega-3 fatty acids, fat-soluble vitamins like vitamin D, selenium, vitamin B12 and iodine as some of the most important nutrients. And farmed fish are as good as other fish, “says Moe.
– There are very many good reasons to have fish on the menu regularly, clean except how amazingly tasty it is and how many different dishes you can make from fish. The very best reasons are built into the fish meat and revolve around the nutrients we find, explains clinical nutrition physiologist Gunn Helene Arsky.
Here is the checklist for a healthy diet
Becomes what it eats
It is a myth that farmed fish get worse than sea fish.
– Fish gets what it eats, and farmed fish get pellets made from protein, fat, carbohydrates, vitamins, minerals and pigments, says Moe.
About half of the ingredients in the feed come from the plant kingdom (vegetable), while the rest comes from the sea (marine raw materials). Instead of chasing food fish out in the open sea, it gets its natural food in concentrated form and in controlled amounts. In other words, it gets top-notch food, says Moe.
Healthy farmed fish
– There is also a somewhat excessive fear of antibiotics amongst people. 40 years ago, at the beginning of the aquaculture, the use was sometimes high. Today it is minimal and under completely controlled forms, “says Moe.
All plants are required to have a fish health service that is inspected at least six times a year, in addition, each plant has two annual visits by public veterinarian or fish health biologist.
– The sea fish is also a result of the food it eats and that result can be unpredictable, says Moe.
You will not get healthier of organic food
For the same reason, farmed fish may vary in quality because different plants can use different amounts of feed. But even though the quality can vary with the aquaculture, the smooth impression is very good and predictable, she believes.
Salmon vs. trout
There are many who do not know the difference between salmon and trout. They belong to the same “fishing family” and are red in the meat both.
– The most visible difference is the way they store the fat. The salmon stores the fat in the muscles, while the trout stores it in the abdomen. For that reason, salmon meat will even be perceived as fatter than the trout meat.
Nevertheless, the fish contain the same fat-soluble vitamins and essential fatty acids, but in some variable amounts.
Can not eat too much fish
Did you know that.
- Salmon is a so-called anadromic fish that is dependent on freshwater for spawning, hatching and the first part of life, and then the sea for further growth.
- Breeding fish does not have any seasons, but is just as good year-round?
- There are also organic farmed fish. Since the feed contains no artificial dye, this has a slightly paler fish meat.
Source: Salmon facts. com
– You can eat too much of the most, but you can hardly eat too much fish, says Ingebjørg Moe.
All fish are nutritious foods, but here as otherwise, variation is important. Both salmon, cod, sei, herring, mackerel, shrimp and catfish are readily available seafood today.
Two to three times a week
The Health Directorate recommends eating about 300-450 grams of fish per week. This corresponds to 2-3 dinner portions a week, when one serving is 150 g of pure raw material.
– Eat two-three varied fish dinners during the week. There are also a lot of good fish toppings that you can vary with. Gravlak’s, smoked salmon and hot-smoked salmon are equally full-bodied fish and contain the same nutrients as cooked and fried salmon. All you may need to be aware of is the salt content, “says Ingebjørg Moe.
– Fish bowls and fish pudding contain little fish, so you may need to subtract the other ingredients to find out how much fish you really have received. If you are going to replace a dinner portion with fish on the bread slice instead, it is common to expect that six slices of fish with a fish order correspond to one dinner portion, according to clinical nutrition physiologist Gunn Helene Arsky.
As much protein as meat
The so-called meat factor is a small protein bite (a peptide) that has an ability to affect the body to increase the absorption of iron from cereals and vegetables.
– There is no need to take tran
Check if you get enough protein
In short: If you eat coarse bread with mackerel in tomato, the fish order will cause much more of the iron in the bread to be taken up in the intestine. This is a good idea for girls and women with menstruation, because they need all the iron they can get.
– Fish contain about as much protein as meat, about. 20 percent in clean, raw fillets, Arsky says.
The fat from fish is unsaturated, soft and good for the heart, brain, body weight and mood. In the fat we find the fat-soluble vitamins A and D.
– Omega-3 works antiinflammatory, lowers blood pressure, increases blood flow in the brain so you think better, is preventive against heart disease and acts against depression, according to Arsky.
– The brain becomes more effective soon after a few weeks
Some salmon facts
Source: Salmon facts. no
- In salmon and other fatty fish there are omega-3 fatty acids that prevent cardiovascular disease.
- Omega-3 plays an important role in brain development in fetuses and young children.
- One serving of salmon (150 grams) contains about. four grams of omega-3. The daily recommendation is two to three grams.
- Salmon and other seafood are fresh products with limited durability. On cooling down to zero degrees, on ice, the salmon is durable for at least 10 days from the date of slaughter. Salmon stays in the freezer for a maximum of three months.
- Fish to be eaten more and less raw – that is, whether it is to be digged or used for sushi should first be in the freezer for a day at minus 20 degrees. The reason is that there may be parasites in the fish meat and these will die in the freezer. Salmon from farming is free of parasites and can be eaten raw without first being frozen.
- The best storage temperament for fresh fish is zero to minus one degree, in practice on ice or with ice bag.
- The fish fillet must either be wrapped in paper or in a tight box intended for food. If it stays together with ice cubes in a plastic bag or with a cooling element, it is durable for many days. Normal cooling temperature is between four and eight degrees.
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