Meat is a kind of food that sugar lovers eat every day, because it can provide high-quality protein among the three essential nutrients, which is of great significance for maintaining a balanced diet. Regarding the choice of meat, white meat has always been the most suitable for people who love sugar, such as fish. Of course, some red meat is also more suitable for people who love sugar, such as beef and lean meat. Today, Tage will talk to you about the benefits of eating fish regularly for sugar friends. You can refer to it

I. Nutritional value of fish

1, with sufficient food and high nutritional value.

Fish contains more than 20 kinds of essential amino acids, while pork contains only about 4% of protein and only 10 kinds of amino acids. Fish is rich in vitamin A, vitamin B 1, vitamin B2, vitamin D and vitamin E, and the contents of calcium, phosphorus and potassium are also relatively high.

Nutrients in fish are easy to digest and absorb, and only need 2? 3 hours, while the digestion time of beef and other livestock and poultry meat is more than 5 hours. In addition, the absorption rate of fish is higher than that of other meats.

2. Reduce the probability of heart disease.

Many scientific studies show that fish is rich in protein and -3 unsaturated fatty acids, which can effectively reduce the triglyceride content and blood viscosity, thus preventing common diseases such as myocardial infarction and stroke.

Nutritionists believe that fish can improve intelligence and strengthen brain.

Scientific research shows that more than 50% of the substances in the human brain are composed of unsaturated fatty acids, while most of the fats in fish are unsaturated fatty acids, which can provide sufficient nutrition for brain metabolism.

Fish contains a unique unsaturated fatty acid DHA (docosahexaenoic acid), which has obvious effects on human brain cells, especially nerve conduction, so nutritionists now encourage children to eat more fish meat, which is very beneficial to physical and mental development.

4. Enhance your eyesight.

A research report published in Ophthalmology by a professor of Australian National University pointed out that eating fish regularly can prevent macular degeneration with age.

For sugar friends, eating some fish often can effectively resist all kinds of retinopathy, which is very beneficial to protect eyes.

5. Lower blood pressure.

Scientific research shows that for overweight and hypertensive people, eating fish often can reduce weight, and compared with people who don't eat fish, the blood pressure and heart rate of people who eat fish every day are closer to normal levels.

So eating fish often can keep blood pressure stable, which may be related to the rich potassium in many fish.

Step 6 lose weight.

Fish is generally rich in unsaturated fatty acids, so eating fish often can improve the chance of losing weight.

Because the protein and fat contained in fish are easily digested and absorbed by human body, it is not easy to accumulate in the body, so it is not so easy to get fat if you eat fish regularly, but it is different to eat other meats.

7. Prevent cancer.

In recent years, some scientists have found that a large intake of unsaturated fatty acids can effectively prevent the occurrence of various common cancers. Especially for breast cancer and colon cancer, it is very obvious and has a certain preventive effect on prostate cancer.

8. Relieve the symptoms of mental illness.

Unsaturated fatty acids contained in fish, similar to some drugs for treating mental diseases, can inhibit the activity of some brain cells, so they can play a role in stabilizing emotions.

Another study found that depression is related to low intake of unsaturated fatty acids, so unsaturated fatty acids may contain important substances that affect brain cell communication. Of course, the details need further study.

9. Control rheumatoid arthritis.

Nutritionists believe that fish oil can control or alleviate the occurrence of rheumatoid arthritis, and unsaturated fatty acids in fish oil can also reduce the dosage of anti-inflammatory drugs taken by patients.

10, anti-aging.

Fish is rich in vitamins, among which vitamin A, vitamin B2 and vitamin E are higher.

Vitamin A has the function of beauty beauty, vitamin B2 can smooth skin wrinkles and eliminate spots, and vitamin E is known as a youth protection element, which can prevent skin aging and wrinkles.

Therefore, eating fish often has the function of prolonging life, and eating fish often is also one of the important influencing factors of longevity.

1 1, preventing rickets and night blindness.

Scientific research shows that fish oil is rich in vitamins, which is indispensable for children's growth. Regular supplementation of these vitamins can prevent rickets and night blindness.

Second, recommend fish recipes

Braised crucian carp with ham

Ingredients: crucian carp 1, sliced ham 30g, sliced bamboo shoots 20g, shredded ginger 5g, shredded onion 5g, and appropriate amount of cooking wine, soy sauce, salt and pepper.

working methods

1, wash the crucian carp, and cut a flower knife on each side of the fish back.

2. Put the pan on the fire, heat the oil, saute shredded ginger and onion, fry the crucian carp slightly on both sides, add cooking wine, soy sauce and water, bring to a boil over high heat, turn to medium heat and cook until the fish's eyes protrude, pour in sliced ham and bamboo shoots and cook until the soup is milky white, and season with salt and pepper.

Fried salmon with lemon sauce

Ingredients: salmon 1 50g, salt 2g, pepper 5g, green lemon half, sesame 30g, egg1piece, starch 30g.

working methods

1. Marinate the salmon steak with salt, pepper and lime juice for 5 minutes, and dip the peeled side with starch, eggs and sesame seeds.

2. Heat the oil pan. When it is 70% hot, turn to medium heat. Fry the fish skin for 30 seconds (fry the layer with sesame seeds first), and then fry both sides until golden brown (the fish tastes best when there is a little red in the middle).

Carp and winter melon soup

Ingredients: carp 1, wax gourd 200g, onion ginger 5g each, a little salt.

working methods

1. Scales, gills, fins and internal organs of carp are removed, washed and slightly fried in a pot until light yellow; Peel the wax gourd, remove the pulp and seeds, wash and slice.

2. Put water in the pot, add fish and cook until the soup turns white, then add wax gourd slices, cooking wine, onion slices and ginger slices, cook until wax gourd is cooked and soft, and season with salt.

Sweet potato cod rice

Ingredients: 50g rice, sweet potato 100g, cod meat 100g, Chinese cabbage 100g, proper amount of soy sauce and salt.

working methods

1. Wash and dice sweet potatoes; Wash, blanch and chop the cabbage.

2. Wash the rice, put it into the rice cooker, add appropriate amount of water, add sweet potato diced, and press the on key.

3. Cut the cod meat into pieces, marinate it in soy sauce for 20 minutes, put it into the pot after cooking, add the cut Chinese cabbage, sprinkle a little salt, continue to stew for 10 minute, and stir evenly.

The picture comes from the internet.