Adequate and balanced nutrition is essential for maintaining health and preventing diseases. In order to have an adequate and balanced diet, milk and dairy products, meat/chicken/fish/eggs/legumes, vegetables and fruits, bread and grain groups should be consumed as much as the body's daily requirement.
On average, an individual's weight per kilogram should be consumed. It is necessary to consume 0.8-1.0 grams of protein per day. However, since most foods containing animal protein are rich in saturated fat, their consumption should be limited even if there is no health problem. While 100 grams of cooked sea bass contains 2 grams of unsaturated fat, 100 grams of beef contains 21 grams of saturated fat. Saturated fats negatively affect blood cholesterol levels. For this reason, red meat consumption should be 1-2 times a week and fish consumption 2-3 times a week. In order to prevent many diseases such as regulating blood fats, maintaining weight control, preventing the formation of cardiovascular diseases, fighting insulin resistance or type 2 diabetes, saturated fat consumption should be a maximum of 7% of the daily energy intake, unsaturated fat intake should be saturated fat. Fish contains omega 3 fatty acids, also known as alphalinolenic acid, which cannot be digested by the body as fat, but are necessary for the continuation of human vital functions. Alphalinolenic acid is divided into two: EPA and DHA. EPA and DHA have very positive effects on the brain, memory, intelligence, eyes, coagulation, cardiovascular health.
60% of the human brain consists of fat, and one third of this fat consists of omega 3 fatty acids. Omega 3 fatty acid has been the subject of many studies recently. According to research, it has been proven that the positive effect of the baby, which begins with its development in the womb, is very effective in reducing the risk of occurrence and progression of diseases that occur with old age, and in changing the bad course of the disease in a positive way. Types of cancer, especially migraine, depression, inflammatory diseases, asthma and bronchitis, brain development, skin diseases, obesity, diabetes, Alzheimer's, breast, prostate and colon cancer, cardiovascular diseases, coronary artery diseases. It has a positive effect on the treatment of patients.
Cardiovascular diseases rank first among deaths with known causes all over the world. According to many studies, it has been proven that regular consumption of omega 3 fatty acids positively affects heart health. While a study shows that regular consumption of omega 3 fatty acids reduces the risk of cardiovascular diseases by 35-40%, another study conducted on women shows that the risk of coronary heart disease is higher when comparing individuals who consume fish less than once a month with those who consume fish 1-3 times a month. It was observed that it decreased by 21%. In addition, the effects of omega 3 fatty acids on coronary heart and vascular diseases are as follows:
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It contributes greatly to preventing arteriosclerosis.
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In the blood. It has been proven by many scientific studies that it has a positive effect on reducing triglyceride and LDL levels, known as bad cholesterol, and increasing good cholesterol, namely HDL. It has been determined that high serum triglyceride increases the risk of vascular occlusion, arteriosclerosis, and sudden heart attack.
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It helps blood pressure to remain at desired levels by regulating blood circulation.
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Many clinical studies have found that individuals with heart failure or who have had a heart attack significantly reduce the risk of a second heart attack or related death with regular consumption of omega 3.
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Omega 3 prevents clotting due to its blood thinning effect.
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It ensures that the CRP level in the blood decreases.
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Regulates heart rhythm.
In addition to its omega 3 content, fish is also rich in vitamin D and phosphorus. The best source of vitamin D is sunlight. A decrease in vitamin D levels can often be observed in individuals during the winter months, depending on weather conditions and the duration of day and night. Vitamin D is effective in both the absorption and storage of calcium and phosphorus and in ensuring that the release of the insulin hormone is at an optimum level. In many studies, insulin resistance occurs during pregnancy, called gestational diabetes. Sufficient levels of vitamin D have produced positive results in diabetes and type 2 diabetes. The best food sources of vitamin D are fatty fish, meat and eggs.
Include fish on your tables 2-3 times a week. 100 grams of cooked sea bass: 97 calories, 18 grams of protein, 2 grams of fat, 53 mg of cholesterol; 100 grams of cooked sea bream contains 111 calories, 21 grams of protein, 3 grams of fat and 70 mg of cholesterol. 100 grams of cooked beef contains 305 calories, 25 grams of protein, 21 grams of fat and 110 mg of cholesterol. In addition, the cholesterol contained in fish helps to increase serum HDL levels, known as good cholesterol among the public, while it has a positive effect on reducing LDL and total cholesterol levels, also known as bad cholesterol.
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