10 Benefits of Fish | HORECA TREND
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Healthy eating

10 Benefits of Fish

September is considered a period when the fish season begins in Turkey. Stating that fish is very beneficial for health and that balanced consumption can increase health and quality of life, Anadolu Health Center Hospital Nutrition and Diet Specialist Derya Eren said, “Fish is very beneficial against many diseases, especially heart and eye health, with the Omega 3 and vitamins it contains. Regular fish consumption also supports muscle development and contributes to weight control.”

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Anadolu Health Center Hospital Nutrition and Diet Specialist Derya Eren listed the 10 benefits of fish as follows:

Rich in Omega-3: Fish is rich in omega-3 fatty acids, which support heart health and reduce inflammation. Regular consumption reduces triglyceride levels and provides protective effects against cardiovascular diseases.

Contains High Protein: It contains high quality protein which is necessary for muscle development, tissue repair and immune system functions. It is a good source of protein for athletes and healthy living.

Rich in Vitamin B12 and D: Vitamin B12 is important for nervous system health and the production of red blood cells, while vitamin D supports bone health and strengthens the immune system.

Reduces Cancer Risk: It contains antioxidant components such as selenium and vitamin A. These components help reduce the risk of cancer by reducing the harmful effects of free radicals in the body.

Helps with Weight Control: Thanks to its low calorie and high protein content, it provides a feeling of satiety, which helps with weight control.

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Supports Brain Health: Omega-3 fatty acids protect brain health and strengthen memory. They are especially effective in reducing the risk of dementia and Alzheimer's in old age.

Makes the skin supple and bright: The healthy oils it contains can help keep the skin flexible and bright by protecting skin health. Thanks to antioxidants, it delays the signs of aging by reducing the effect of free radicals on the skin.

Supports Thyroid Health: It is rich in iodine, a mineral that is important for the production of thyroid hormones. It supports thyroid health and contributes to the regulation of metabolism.

Supports Metabolism: It helps the metabolism to function properly thanks to the minerals it contains, such as phosphorus and magnesium. These minerals contribute to the body's energy production and support bone health.

Protects Eye Health: Thanks to its vitamin A content, it supports eye health and helps prevent the development of age-related eye diseases.

Fish to be Consumed in September:

Bonito: It is a type of fish that is frequently consumed, especially in the Black Sea, and provides many health benefits. The nutritional contents of bonito fish are as follows:

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Nutritional Values ​​(for 100 grams of cooked bonito fish)

– Calories: Approximately 200-250 kcal

– Protein: 20-25 grams

– Fat: 10-15 grams

– Omega-3 fatty acids: High amounts

– Vitamins: B12, D, vitamin A

– Minerals: Phosphorus, selenium, potassium, magnesium

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Sea bream: It is a delicious and nutritious sea fish that has an important place in Mediterranean cuisine. It attracts attention with both its health benefits and rich nutritional content. Nutritional contents of sea bream:

Nutritional Values ​​(For 100 grams of cooked sea bream fish)

– Calories: Approximately 110-120 kcal

– Protein: 20-22 grams

– Fat: 5-6 grams

– Omega-3 fatty acids: Moderate

– Vitamins: B12, D, vitamin A

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– Minerals: Phosphorus, selenium, magnesium, potassium, iodine

Sea bass: It stands out as a popular and nutritious option among seafood. It attracts attention with its light flavor, low fat content and many health benefits. Nutritional contents of sea bass fish:

Nutritional Values ​​(for 100 grams of cooked sea bass fish)

– Calories: 120-130 kcal

– Protein: 20-22 grams

– Fat: 4-5 grams

– Omega-3 fatty acids: Moderate

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– Vitamins: B12, D, vitamin A, B6

– Minerals: Selenium, phosphorus, potassium, magnesium, iodine

Red Mullet: It is a delicious and nutritious fish species that has an important place especially in Aegean and Mediterranean cuisine. Despite its small size, it attracts attention with its high nutritional value and health benefits. Nutritional contents of red mullet:

Nutritional Values ​​(For 100 grams of cooked red mullet)

– Calories: 110-120 kcal

– Protein: 19-21 grams

– Fat: 4-6 grams

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– Omega-3 fatty acids: Moderate

– Vitamins: B12, A, D

– Minerals: Phosphorus, potassium, magnesium, selenium

Sardine: It is a type of fish that is quite rich in both taste and nutritional value. Despite its small size, sardines offer many health benefits and are a rich source of omega-3 fatty acids and vitamin D. Nutritional contents of sardine fish:

Nutritional Values ​​(for 100 grams of cooked sardine fish)

– Calories: 200-220 kcal

– Protein: 25-30 grams

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– Fat: 10-12 grams

– Omega-3 fatty acids: High amounts

– Vitamins: Vitamin B12, D, A, B2

– Minerals: Calcium, phosphorus, potassium, selenium, iodine, iron

bluefish: It has an important place in Turkish cuisine with its flavor and nutritional content. Rich in omega-3 fatty acids and protein, bluefish has properties that support heart and brain health. Nutritional contents of bluefish:

Nutritional Values ​​(for 100 grams of cooked bluefish)

– Calories: 150-170 kcal

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– Protein: 20-23 grams

– Fat: 8-10 grams

– Omega-3 fatty acids: High amounts

– Vitamins: B12, D, A, B6

– Minerals: Phosphorus, selenium, potassium, magnesium

Chinese Cop: It is a small-sized member of the bluefish family and is a very rich and delicious fish, especially in terms of nutritional value. Bluefish is an important source of omega-3 fatty acids, vitamins and minerals. It supports both heart health and provides many benefits for general health. Nutritional contents of bluefish:

Nutritional Values ​​(for 100 grams of cooked bluefish)

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– Calories: 120-140 kcal

– Protein: 20-22 grams

– Fat: 4-6 grams

– Omega-3 fatty acids: High amounts

– Vitamins: Vitamin B12, A, D, B6

– Minerals: Phosphorus, selenium, potassium, magnesium, iodine

Source: HORECA TREND and Anadolu Health Center Hospital

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Healthy eating

How to Reduce Reflux Complaints?

Reflux is a disorder that disrupts the quality of daily life. Experts made suggestions to prevent reflux complaints and complaints.

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Reflux is a disorder that disrupts the quality of daily life. Experts made suggestions to prevent reflux complaints and complaints.

On average, reflux is seen in one in every 5 people in Turkey; It manifests itself with symptoms such as burning in the chest, bitter-sour gastric fluid coming to the mouth and chest pain. Consumption of tobacco products, fatty and excessive nutrition, as well as failure to control weight increase the risk of reflux. Gastroenterology Specialist Prof. explains that the causes of reflux vary from person to person. Dr. Melih Özel said, “Advanced age and increasing drug use, obesity, hiatal hernias, smoking, malnutrition and inactivity trigger reflux.”

STOMACH PROTECTIONS MAY MAKE YOU SICK, ATTENTION! 

Pointing out that small changes in daily lifestyle affect the frequency, severity and results of reflux attacks, Anadolu Health Center Hospital Gastroenterology Specialist Prof. Dr. Melih Özel emphasized that, in addition to endoscopic and surgical treatments, the most important treatment of the disease is lifestyle changes and made suggestions to reduce reflux complaints:

  • Excessive fatty diets should be avoided and care should be taken to follow a healthy diet. You should eat small and moderate meals. Although vegetables cause gas, they generally do not increase reflux.
  • Tomato juice, grapefruit juice, soda, carbonated drinks and drinks containing caffeine should be avoided.
  • Skipping meals may cause reflux to increase, care should be taken not to skip meals.
  • People with reflux should stay away from tobacco products.
  • Tight clothes should be avoided and instead of wearing corsets, tight belts and tight clothes, clothes that do not hug or squeeze the body should be preferred.
  • Sugar and sweets can increase reflux symptoms. One should be careful about consuming chocolate, mint and cinnamon.
  • Excessive spices and hot foods should not be consumed.
  • The effects of foods on reflux symptoms may vary depending on the person. Therefore, people should observe the effects of food and beverages on themselves. Foods that are known to be harmful should be consumed in more controlled, smaller portions.
  • Weight control should be done well and very strict diets should be avoided.
  • There is no food that is definitely good for reflux, so it should be remembered that there is no food or drink option that will cause the treatment to be changed or stopped.
  • You should not go to bed immediately after eating. After meals, digestion should be relieved with light movements during bedtime.
  • You should not lose control of your diet when eating out.

Source: HORECA TREND, Science and Health News Agency

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Meat Cooking Techniques and Meat Cooking Degrees

Having knowledge about meat cooking techniques and cooking temperatures will help you prepare your meals perfectly. With the right techniques and cooking degrees, you can best reveal the flavor and texture of meat.

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Cooking meat is an indispensable part of world cuisines. Whether you're preparing a steak, a kebab, or a roast, knowing meat cooking techniques and cooking degrees will help you present your meals perfectly. In this article, we will examine the most common methods of cooking meat, degrees of cooking of meat and how to cook meat correctly.

Meat Cooking Techniques and Meat Cooking Degrees

Meat cooking techniques produce different results in terms of flavor and texture. Here are the most popular meat cooking methods:

Cooking Meat with a Grill

Grilling is one of the high-heat cooking methods and is often practiced in barbecuing. When grilling, the meat quickly seals on the outside and remains juicy on the inside. Meats to be grilled are generally chosen from fatty parts, as this method prevents the meat from drying out.

Cooking Meat in the Oven

Baking is a low and slow cooking technique. Baking is ideal for large cuts of meat and cooks the meat evenly from the inside to the outside. Covering the meat with foil while cooking in the oven helps retain moisture.

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Cooking Meat in a Pan

Pan-frying is a great option for steaks and similar small cuts of meat. By raising the pan to high heat, the outside of the meat is sealed and the inside is brought to the desired cooking temperature. When cooking in a pan, you can increase the flavor by using butter and aromatic herbs.

Cooking Meat Using the Sous Vide Method

Sous vide means "under vacuum" in French and is a method of cooking meat in vacuum bags in a low-temperature water bath for a long time. This technique keeps the meat juicy and tender. Under vacuumallows you to precisely control the internal temperature of the meat.

Cooking Meat by Smoking

Smoking is a method of cooking and smoking meat at low temperatures for a long time. Smoking increases the flavor and aroma of meat. This method is usually done with a barbecue. The type of wood used for smoking also affects flavor.

Meats and fish are among the foods that are most commonly smoked. However, poultry and cheese can also be smoked. can be prepared.

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Cooking Meat by Boiling

Boiling is a method of cooking meat in water or broth for a long time. This method is especially ideal for tough cuts of meat because meat cooked at low temperatures becomes more tender. Perfect for stews, soups and stews.

Cooking Meat Using the Slow Cooking Method

Slow cooking is a method of cooking meat at low temperatures for a long time. This technique is especially suitable for large and tough pieces of meat. Slow cooking makes the meat extremely tender and delicious. Slow cookers are perfect for using this method.

Meat cooking techniques and cooking temperatures are very important for flavor.

Meat cooking techniques and cooking temperatures are very important for flavor.

Meat Cooking Degrees

Meat cooking degrees are classified according to the internal temperature of the meat, and each offers a different flavor and texture.

Rare Meat

Rarely cooked meat is meat with an internal temperature of 50-52°C. The outside was sealed, while the inside remained red and cold. Rarely cooked meat is generally preferred for steaks.

Medium Rare Meat

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The internal temperature of medium-rare meat is between 57-60°C. The meat is sealed on the outside and pink and warm on the inside. This cooking temperature is considered by many to be the most ideal cooking temperature.

Medium Meat

Medium-rare meat is meat with an internal temperature of 63-68°C. The meat is slightly pink inside, but more cooked. Medium-rare meat has less blood and a tougher texture.

Medium-Well Meat

The internal temperature of medium-well done meat is between 70-73°C. The meat is slightly pink on the inside, but largely cooked. This cooking temperature is ideal for those who want a firmer texture and slightly juicy meat.

Well Done Meat

Well-done meat is meat with an internal temperature of 75°C and above. The inside of the meat is fully cooked and usually brown. Well-done meat has the toughest texture and is the least juicy type of meat.

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Tips for Cooking Meat

There are a few important points to consider when cooking meat.

The Importance of Meat Quality

Choosing quality meat is very important to prepare a good meat dish. Fresh, well-cut and properly aged meat gives the best results during the cooking process.

Resting Meat

Resting the meat after cooking allows the juices to penetrate back into the meat and ensure a more delicious result. Resting the meat for a few minutes after the cooking process is finished makes a difference in taste.

Correct Use of Spices

Spices are used to enhance the flavor of meat. However, it is important to use the right amount and right type of spices. Too much seasoning can overpower the natural flavor of the meat.

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Slicing and Presenting Meat

Slicing meat correctly affects flavor and presentation. Slicing against the grain of the meat results in slices that are softer and easier to eat. Additionally, the presentation of the meat also increases the visual appeal of the dish.

Meat Cooking Times

Meat cooking times vary depending on the type of meat and cooking method. For example, small cuts of meat, such as steaks, should be cooked in less time, while larger pieces of meat, such as roasts, should be cooked longer. Meat cooking times and meat cooking degrees should be proportional to each other.

Common Mistakes While Cooking Meat

Mistakes made while cooking meat can negatively affect the taste of the food. One of the most common mistakes is overcooking meat. Also, not sealing the meat properly and not resting it sufficiently are common mistakes.

Measuring the Internal Temperature of Meat

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Measuring the internal temperature of meat is important to achieve the correct degree of doneness. Checking the internal temperature of meat using a meat thermometer ensures perfect results.

Meat Cooking Tools and Equipment

Meat cooking tools and equipment make the cooking process easier. A variety of tools such as grills, pans, ovens, and sous vide devices allow you to experiment with different cooking methods.

Healthy Meat Cooking Methods

Healthy ways to cook meat can be done by using less oil or controlling cooking time. Methods such as smoking or slow cooking provide healthy and delicious meat dishes. Meat cooking temperatures are also very important for health.

History of Meat Cooking Techniques

Meat cooking techniques have developed in different cultures throughout history. Each culture has prepared meat dishes with its own cooking methods and flavors.

Having knowledge about meat cooking techniques and cooking temperatures will help you prepare your meals perfectly. With the right techniques and cooking degrees, you can best reveal the flavor and texture of meat.

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Source: HORECA TREND

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What is Prebiotic? Benefits of Prebiotics

Prebiotics are important ingredients that support digestive health, strengthen the immune system, and have many positive effects on overall health. By increasing your prebiotic intake through natural foods and supplements, you can improve your health and prevent many health problems.

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Prebiotics have attracted great attention in the field of health and nutrition in recent years. Known for their support of digestive health, boosting the immune system, and positive effects on overall health, prebiotics can be an important element in your diet. In this article, “What is Prebiotic?We will look for an answer to the question, and examine in detail what prebiotics are, how they work, which foods they are found in, and their health benefits.

What is Prebiotic?

Definition of Prebiotics

Prebiotics are types of indigestible fiber and help protect the beneficial bacteria in our intestines (probiotics) they promote growth. This improves gut health and has positive effects on overall health. Prebiotics, which cannot be digested by our digestive system, are fermented by beneficial bacteria in the intestine, which supports their growth and activity.

History and Discovery of Prebiotics

Prebiotics were first introduced in 1995 glen gibson ve Marcel Roberfroid defined by. These scientists have studied how prebiotics work together with probiotics and their effects on gut health.

“What is a prebiotic?” Since then, research on the effects of prebiotics on health has increased and awareness on this subject has spread worldwide.

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Working Mechanism of Prebiotics

Difference Between Prebiotics and Probiotics

Prebiotics and probiotics are often confused, but their functions are different. Probiotics are beneficial bacteria that live in our intestines and are often found in fermented foods. Prebiotics are the food source of these bacteria. In short, prebiotics support the growth and activity of probiotics, thereby improving gut health.

Mechanisms of Action of Prebiotics

Prebiotics pass through the small intestine without being digested and reach the large intestine. Here, they are fermented by beneficial bacteria in the gut. During this fermentation process, short-chain fatty acids (SCFAs) are produced, which nourish intestinal cells and support intestinal health. Additionally, prebiotics support the immune system and may reduce inflammation.

Health Benefits of Prebiotics

“What is a prebiotic?” While answering the question, it is necessary to focus on the health benefits of prebiotics. healthy nutrition It may be beneficial to make room for prebiotic foods in your diet.

Digestive Health

Prebiotics support digestive health and prevent digestive problems such as constipation. By promoting the growth of beneficial bacteria in the intestine, it improves digestion and regulates bowel movements.

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Immune System Support

Prebiotics, immune system Strengthens and helps fight infections. There is a strong connection between gut health and the immune system, and prebiotics support this connection.

Benefits on Mental Health

There is a strong connection between the gut and the brain, and prebiotics support this connection, improving mood and mental health. Some studies show that prebiotics may reduce symptoms of anxiety and depression.

Weight Management

Prebiotics may help with weight management by increasing feelings of fullness and regulating hunger hormone levels. Additionally, prebiotics can reduce fat storage and speed up metabolism.

Prebiotic Sources

Natural Food Sources

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Prebiotics are found in many natural foods. These include garlic, onions, leeks, asparagus, bananas, oats and whole grains. You can increase your prebiotic intake by including these foods in your diet.

Prebiotic Supplements

Prebiotic supplements are another way to increase your prebiotic intake. These supplements can be found in powder, capsule, or tablet form and are generally easy to incorporate into your diet.

Daily Prebiotic Intake

Recommended Daily Amounts

The amount of daily prebiotic intake may vary from person to person, but in general, 3-5 grams of prebiotic consumption per day is recommended. This amount is enough to support your intestinal health.

Adding Prebiotics to Your Diet

You can add prebiotic-rich foods to your diet to increase your prebiotic intake. For example, you can consume oatmeal for breakfast, add onion and garlic to your salads, or eat a banana as a snack.

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What is a prebiotic? Prebiotics have many benefits.

What is a prebiotic? Prebiotics have many benefits.

Prebiotics in Different Age Groups

Prebiotics for babies

Prebiotics for babies are important to support their digestive system and strengthen their immune system. Breast milk naturally contains prebiotics and helps babies grow healthy.

Prebiotics for adults

For adults, prebiotics are important for supporting digestive health, strengthening the immune system, and improving overall health. A diet rich in prebiotics can help adults stay healthy.

Prebiotics for the elderly

For seniors, prebiotics are especially important to support digestive health and strengthen the immune system. As we age, gut health can deteriorate, and prebiotics can slow this process.

Possible Side Effects and Risks

Common Side Effects

Although prebiotics are generally safe, some people may experience side effects such as gas, bloating, or upset stomach. These side effects are usually temporary and decrease with decreasing prebiotic intake.

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Who Should Avoid Prebiotics?

Some people, especially those with irritable bowel syndrome (IBS) or FODMAP intolerance, should avoid prebiotics. In these cases, prebiotics may worsen symptoms.

What is Prebiotic? Research and Future Directions

Latest Studies on Prebiotics

“What is a prebiotic?” Recent research on the question helps us better understand the effects of prebiotics on health. More information is being gained about the positive effects of prebiotics on gut health, the immune system and mental health.

Future Perspectives in Prebiotic Research

Future studies aim to explore the broader effects of prebiotics on health and their potential new uses. More information will become available regarding the integration of prebiotics into personal health and nutrition plans.

Prebiotics on the Market

Popular Prebiotic Products

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There are many prebiotic products on the market. These products include powders, capsules, and prebiotic-rich foods. Each product has different features and benefits.

How to Choose a Good Prebiotic Supplement?

When choosing a good prebiotic supplement, it is important to consider the ingredients and quality of the product. Supplements that contain natural ingredients, do not contain additives and are purchased from reliable brands should be preferred.

FAQ

In this article, “What is Prebiotic?” We looked for an answer to the question and examined in detail what prebiotics are, how they work, which foods they are found in, and their health benefits. In this last section, “What is probiotic?” In addition to the question, we answer questions from our readers…

What are the Best Natural Sources of Prebiotics?

Natural foods such as garlic, onion, leek, asparagus, banana and oats are among the best sources of prebiotics.

Can Prebiotics Help Lose Weight?

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Yes, prebiotics can help with weight management by increasing feelings of fullness and regulating hunger hormone levels.

Are There Risks of Taking Prebiotics?

Although they are generally safe, some people may experience gas, bloating, or stomach upset. People with IBS or FODMAP intolerance should avoid prebiotics.

How Do Prebiotics Affect Mental Health?

Prebiotics may improve mood and mental health by supporting the gut-brain connection. They can reduce symptoms of anxiety and depression.

Can Children Take Prebiotic Supplements?

Yes, but appropriate dosage for children and a reliable brand should be preferred. It should be used with doctor's advice.

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How Long Does It Take to See the Benefits of Prebiotics?

It can often take several weeks to see the benefits of prebiotics. With regular use, positive effects on intestinal health and general health can be observed.

 

Source: HORECA TREND

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