Fish, meat, eggs, milk and beans are the main sources of high-quality protein. The fish here simply means not only fish, but also many types of aquatic animals such as fish, shrimp, shellfish and crabs.
The protein content of these aquatic ingredients is relatively high, about 15-22%, and the types of amino acids are relatively matched with human needs, so they are very high-quality sources of protein.
The muscle fiber of aquatic animals is smaller than that of domestic animals, so it tastes tender and easy to digest. Because of this, cooking is also very easy. It can be steamed for ten minutes or less, and the cooking difficulty is much less than that of animal meat.
As long as the quality is good and the color is fresh, it is delicious.
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Eat more fat.
For the sake of health, we often tell everyone to eat more lean meat, except aquatic food, and suggest eating more fat meat.
This is because fish contains a very important nutrient, namely polyunsaturated fatty acids, especially omega-3 series polyunsaturated fatty acids, such as DHA and EPA, which are very important for maintaining cardiovascular health and helping to reduce the risk of cardiovascular diseases.
These polyunsaturated fatty acids will not solidify at low temperature and can maintain good fluidity. So generally speaking, the deeper the deep sea, the lower the water temperature in the living environment, and the higher the content of polyunsaturated fatty acids.
It can also be seen from the data that it is very meaningful to obtain precious n-3 series polyunsaturated fatty acids by ingesting deep-sea fish.
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Intake suggestion
Dietary Guidelines for China Residents recommends that you should consume 40-75g of aquatic food such as fish, shrimp, shellfish and crabs every day, about 1kg per week.
However, it should be noted that this catty refers to the edible part, and the shell bones of fish, shrimp, shellfish and crab account for a relatively large proportion, so you should make a simple accounting in your mind when buying.
Sliced fish such as salmon and dragon fish can basically be eaten 100% and can be arranged according to the marked grams.
The edible part of fresh fish and shrimp is only about 60%, so it is easy to calculate the double purchase in daily life.
Shellfish and crabs with shells, the edible part is only about 1/3, just buy it three times.
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Excessive intake is risky.
If livestock and poultry eat less meat, they can also adjust and increase some aquatic products appropriately.
Whether living in seawater or fresh water, open water sources are inevitably polluted by human activities, and these heavy metals and organic pollutants have the opportunity to enrich in aquatic organisms.
The bigger the carnivorous fish at the top of the food chain, the more harmful substances are enriched, and the growth is exponential.
Eating a certain amount of large carnivorous fish, when heavy metals and other pollutants reach a certain level, will cause great harm to the human body, and even cause acute poisoning.
For pregnant women and children, more caution is needed. The FDA of the United States also specifically recommends avoiding eating large carnivorous fish during pregnancy, including seven species such as swordfish, shark, mackerel and bigeye tuna.
Excessive heavy metals, especially mercury, will damage the fetal nervous system after entering pregnant women, leading to low cognitive level. For children, the biggest harm is to affect their intellectual development.
Microbial contamination is also an important risk of food poisoning. Raw fish and drunken crabs are high-risk foods, and dead hairy crabs cannot be eaten, because microorganisms will multiply in a short time and become unsafe.
In a word, the nutritional value of fish, shrimp, shellfish and crab is very high, but moderate consumption can better disperse risks and obtain the greatest health benefits. I hope there are fish and shrimp around the dining table at home, which are delicious and nutritious.