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Mackerel for breakfast in numbers.


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

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