Mackerel for breakfast and not only for it, measured
in numbers.
The most common fish in our diet is mackerel (whole
and deep frozen). The reasons for this are that it is a Norwegian
wild-caught fish delivered in good condition to a relatively small number of
bones (children eat it with them while herring, for comparison, has a lot of
small bones).
Usually, I eat a medium mackerel at a time (350 grams), equal to a portion of boiled mackerel of 250 grams. What does this mean in
numbers?
So, one mackerel is 550 kcal, 50
grams of high-quality protein, and 36 grams of excellent fat.
It is also 129
micrograms of selenium (more than 200% of the daily requirement) and 135
micrograms of iodine (almost complete daily requirement).
If to talk about
omega-3 fatty acids, one fish contains 3.6 grams of omega-3 fatty acids. As you
can see, there is no need to take additional supplements if even you consume
only 2-3 portions of fish per week.
Fish protein is distinctly different from red and
white meat protein. It has a proven antihypertensive effect, stimulates
fibrinolysis, helps to reduce weight and reduces the level of C-reactive
protein, and improves insulin sensitivity.
If high amounts of meat protein
increase inflammation, then vegetable protein and fish protein do not have this
effect (Nutrition. 2014 Apr; 30 (4): 424-9. Doi: 10.1016 / j.nut.2013.09.009.
The protein type within a hypocaloric diet affects obesity-related
inflammation: the RESMENA project.). But besides this, mackerel has a shallow mercury content.
The recipe is simple: boiling water, and chopped fish, to cook
for 5-6 minutes and to eat with pleasure.
#fish #food
# omega-3 #numbers #tasty #useful