As the old saying goes, "no fish, no table", fish is one of the important sources of animal protein in human food, and it is also a good ingredient for supplementation.
Eating fish on time is good for blood vessels
Among the meats, fish is the easiest to digest, very suitable for people with weak constitutions, people who have just recovered from serious diseases, middle-aged and elderly people, children and women during the puerperal period and lactation period.
Moreover, the content of unsaturated fatty acids in fish meat is high, and some fish are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) nutrients that have a certain effect on the prevention of dyslipidemia and cardiovascular disease.
Previously, researchers from the School of Public Health of Sun Yat-sen University and the Twelfth Hospital of Guangzhou Conducted a follow-up of 18,215 subjects with an average age of more than 60 years for more than 11 years, and found that compared with subjects who ate 0 to 3 servings of fish per week (50g per serving), the risk of death due to 4 to 6 servings of fish per week was reduced by 15% and the risk of death from cardiovascular disease was reduced by 23%.
This has a lot to do with the unsaturated fatty acids contained in fish.
In addition, fish contains small amounts of vitamins and minerals, which are a good source of vitamin A, vitamin D and vitamin B2 for the body.
According to the results of domestic and foreign studies in recent years, the population with a relatively high Mediterranean diet mode of fish and shrimp aquatic products and the population in Jiangnan region of China have a low risk of overweight obesity, type 2 diabetes, metabolic syndrome and stroke.
How should fish be eaten?
1 appropriate amount
It is best to eat fish 1 to 2 times a week, not more than 300 grams per week, but also eat other livestock meat, egg milk and soybean nuts, increase the intake of vegetables, fruits and whole grains.
2 Steamed
The best way to cook fish is steaming, and frying and frying are not recommended. Steaming maximizes the retention of nutrients in the fish and avoids excessive intake of oil and fat.
For dietary safety reasons, it is recommended that the steamed fish be more than 2 minutes.
3 Do not eat fresh
The best time to cook fish is to soak the fish for 1 hour after it is killed, or let it sit for 2 to 3 hours.
This is because, in this process, the parasites and bacteria in the freshly killed fish do not die, and if they are not handled properly, there will be risks.
But after a certain period of time, the bacteria and parasites on the surface will die a part, which is relatively safer, and the connective tissue of the fish will be loosened a little, and the taste of the fish will be better.
But be careful not to let it go for a long time to prevent deterioration.
4 Go to "poison"
Some fish carry their own natural toxins that can cause poisoning in humans after consumption. The distribution of toxins in these fish also varies, which can be roughly divided into:
Liver poison fish, common such as mackerel, sharks, pufferfish, etc.;
Bile poisonous fish, common grass carp, carp, bluefish, silver carp, bream, bighead carp, etc.;
Egg poisonous fish, common are squid, bare-lipped fish, thick-lipped fish, line bighead carp, etc.;
Blood poison fish, common river eel, yellow eel and so on.
Eat these fish with extreme caution, carefully remove poisonous parts, and use high temperature cooking to avoid poisoning.
5 3 types of fish to eat less
Pickled salted fish: The International Agency for Research on Cancer (IARC) has listed Chinese-style salted fish as the first class of carcinogens. The nitrite contained in it is a class 2A carcinogen, which is easy to dilate blood vessels and increase the risk of carcinogen.
Raw rolling fish: Freshwater fish bacteria and parasite pollution problems are serious, and raw fish fillets or raw rolling fish fillets that have not been strictly treated have a high risk of disease.
Therefore, eating freshwater fish must be cooked thoroughly, and eating fish fillets must be boiled in boiling water at least 90 to 100 ° C for more than 15 seconds to be safe.
Wild fish: In the wild environment, microplastics, metal pollution, pesticide pollution, etc. are uncontrollable and predictable, and there may even be some toxic bacteria, algae, and parasites, so it is not recommended to eat blindly.
Different fish, different effects
1 crucian carp
Effect: Temperate, spleen and appetizer, water dehumidification.
Uses: Commonly used for spleen and stomach weakness, lack of food weakness, vomiting or diarrhea; spleen deficiency and edema, unfavorable urination, weakness of qi and blood.
2 striped fish
Effect: Temperate, spleen and qi, blood and deficiency.
Uses: For malnutrition, yellowing of hair or reduced milk after childbirth for mothers, viral hepatitis, loss of appetite, nausea, tiredness.
3 Carp
Effect: Flat sex, spleen and stomach, water and swelling.
Uses: Commonly used for spleen and stomach weakness, diet reduction, loss of appetite, spleen deficiency and edema, unfavorable urination, athlete's foot, jaundice, insufficient qi and blood, maternal milk reduction.
4 Perch
Efficacy: Sexual level, tonic liver and kidney, beneficial to spleen and stomach.
Uses: Commonly used for spleen and stomach weakness, lack of food and fatigue or insufficient qi and blood, wounds for a long time do not heal, spleen deficiency and edema, liver and kidney deficiency, muscles and bones are not healthy, pregnant women fetal restlessness.
5 Osmanthus fish
Effect: Flat sex, healthy spleen, appetizing and digesting.
Uses: Commonly used for spleen and stomach weakness, less food diarrhea, malnutrition, spleen deficiency and edema.
6 Silverfish
Efficacy: Flat, beneficial to the spleen and stomach, replenishing qi and moisturizing the lungs.
Uses: spleen and stomach weakness, indigestion, pediatric chancre, malnutrition, fatigue cough, dry cough without sputum.
7 Pomfret
Effect: Flat sex, tonify spleen and qi.
Uses: Commonly used for spleen and stomach weakness, insufficient qi and blood.
8 White eels
Efficacy: Flat sex, rheumatism, deficiency and blood benefit.
Uses: Commonly used for weakness and strain, bone evaporation fever, emaciation and fatigue, pediatric chancre.
9 Loach
Function: Sexual flatness, spleen replenishment, dehumidification, Xingyang.
Uses: Commonly used for spleen deficiency and thinness, jaundice, unfavorable urination, insufficient kidney qi.
10 Anchovies
Efficacy: Flat, nourishing and strong, detoxifying, detoxifying, tonifying the spleen and lungs.
11 Blackfish
Effect: Remove stasis and regenerate, nourish and nourish, muscle and blood, promote wound healing and other effects.
Uses: Delay aging, relieve fatigue.
12 Mandarin fish
Effect: Can make up for fatigue, strengthen the spleen and stomach, and benefit qi.
Uses: Suitable for people who are weak and weak, lack of spleen and stomach, and malnutrition.
Source: Popular science China, I am a big doctor official micro, health care China
Editor: Wu Xingting