Recently, a study conducted by the University of Bordeaux in France on 1,623 people over the age of 65 showed that people who regularly eat fish have fewer cerebrovascular diseases and a lower risk of dementia and stroke than those who do not eat fish. The association was strongest among people aged 65-69.
Although we all know that eating fish is good, the amount of fish eaten by Chinese people is still far from enough. How to eat fish? Chen Shunsheng, a professor at the School of Food Science at Shanghai Ocean University, and Fan Zhihong, an associate professor at the School of Food Science and Nutritional Engineering at China Agricultural University, list the nutrition of each part of a fish and teach you how to make up for the "fish".
Chinese people generally have insufficient “fish” quota
The "State of World Fisheries and Aquaculture" report released by the Food and Agriculture Organization of the United Nations in 2020 stated that global per capita fish consumption has set a new record of 20.5 kilograms (approximately 55 grams/day) per year, and is expected to further increase in the next decade. Increase.
The latest survey data from the Nutrition and Health Institute of the Chinese Center for Disease Control and Prevention shows that the average fish and shrimp intake of Chinese residents is only 23.7 grams per day per person, which is not only lower than the world level, but also far lower than the "Dietary Guidelines for Chinese Residents" ( 2016)" recommended 40-75 grams, 73.7% of Chinese residents do not meet the minimum limit of reasonable intake of aquatic products.
Fan Zhihong, associate professor at the School of Food Science and Nutritional Engineering at China Agricultural University, believes that on the one hand, because the supply of fish is not as convenient as meat, eggs, and milk, and it is relatively difficult to raise and preserve, live fish and frozen fish are sold in inland areas. There are fewer stalls than those selling meat; on the other hand, the handling and cooking of fish is relatively troublesome, and it is more likely to carry pathogenic bacteria from a food safety perspective, so many families generally eat less fish.
Chen Shunsheng, a professor at the School of Food Science and Technology at Shanghai Ocean University, said that my country’s sea area is limited, and coupled with the different food culture and habits caused by the regional differences between the north and the south, Chinese people have always eaten more fish in the south and less in the north, and more in the east and less in the west.
However, my country's freshwater aquaculture industry is relatively developed. Using rivers and lakes to raise fish not only takes up precious land resources, but also supplements sources of high-quality animal protein, which can effectively solve the problem of insufficient fish consumption. Since the reform and opening up, the average fish consumption of Chinese people has increased two or three times, but there is still room for continued growth.
my country has also become the largest country in marine aquaculture. It has developed rapidly in the past thirty years and formed large-scale production of economic species, mainly including grouper, seabass, large yellow croaker, turbot, etc. Although it is limited by economic, environmental and other objective conditions , the amount of fish, shrimp and crab culture is relatively small, but the development momentum is good and prices are constantly falling, which is good news for residents.
Every part of the fish is a “treasure”
Fish are divided into seawater fish and freshwater fish according to the difference in living waters, which is what we often call sea fish and river fish. Commonly eaten sea fish include hairtail, croaker, salmon, mackerel, horse mackerel, perch, tuna, etc.; commonly eaten river fish include grass carp, crucian carp, silver carp, carp, catfish, tilapia, etc.
So, which one is more nutritious, sea fish or river fish?
From a nutritional point of view, there is not much difference between sea fish and river fish. They are both rich in high-quality protein, unsaturated fatty acids (including DHA and EPA that are beneficial to brain development), vitamins, minerals and other nutrients. In particular, everyone is generally concerned about the content of DHA (docosahexaenoic acid). Its level does not entirely depend on whether it is a river fish or a deep-sea fish, but mainly on the species of fish. Generally speaking, deep-sea fish and carnivorous freshwater fish, such as bass, mandarin fish, and catfish, contain more DHA in their bodies.
DHA is usually concentrated in the fat of fish. For example, eel has a high fat content, and its body naturally contains more DHA. The nutritional content of the same fish will change with the seasons. Before the winter and breeding season, the fat content is higher, which is not only more nutritious, but also more delicious. After spawning, the meat texture and taste decrease significantly.
Looking at each part, there are "treasures" everywhere on the fish (pictured). For example, fish bones can be used as a natural source of calcium. Add vinegar to the soup and simmer over low heat for 2-4 hours until the bone spurs become soft.
Eating fish should not only be enough
Still want to do it
When eating fish healthily, adequate quantity and choosing the right cooking method are the top priorities. Although we are encouraged to eat as much fish as possible, we should also be aware that going too far is never enough.
It is recommended to eat fish 2-3 times a week, with 100-200 grams of pure fish meat at a time. Just eat each part in such a way that the advantages and disadvantages are avoided. There is no need to deliberately eat certain parts. In addition, you can also eat some shrimp, shellfish and other aquatic products appropriately. Generally speaking, salmon, anchovies, herrings, sardines, hairtail, pomfret, mackerel, large and small yellow croakers, saury, etc. are more suitable for daily consumption. They can not only contribute DHA and EPA, but the price is relatively reasonable.
People with underlying diseases should pay attention to some taboos when eating fish: patients with gout attacks are best not to eat fish for the time being; people with gallbladder disease or who need to lose weight should eat less fried fish; pregnant women, wet nurses, children and other special groups Fish with high mercury content, such as marlin, swordfish, and bluefin tuna, should be avoided as much as possible; the elderly and children should give priority to boneless fish, such as tilapia, whitebait, cod, herring, flounder, etc.
When it comes to cooking fish, from a cooking perspective, you must first pay attention to choosing fresh fish. Secondly, you can refer to the method of eating fish in the "Mediterranean Diet". If you want to rank the various cooking methods, the first recommendation is pressure cooker frying. And the steaming method can retain the DHA in the fish to the greatest extent.
Pressure cooker frying: Apply a little oil on the bottom of the pot, put the fish on it, and cover it. This can isolate the outside oxygen, reduce oxidation reaction, and retain nutrients.
Steaming: The temperature does not exceed 100°C. The wrapping of water vapor can ensure that the umami flavor of the fish is firmly locked in without excessive oil, which is very healthy.
Charcoal grilling: It will produce carcinogens on the surface. It is safer to choose an oven, which can not only control the temperature, but also ensure the taste and reduce the loss of DHA.
Braised in soy sauce: It needs to be fried first. Failure to control the heat will lead to loss of nutrients. You can shorten the frying time as much as possible.
Frying: Best avoided as high temperatures destroy nutrients.
Eating more fish will not only keep you healthy, but also from a macro perspective, increasing protein intake can enhance the physical fitness of the entire nation, thereby improving the health quality of the entire nation. I hope that Chinese people can eat more and better quality fish in the future.
Comprehensive Life Times report