Salmon is one of the most popular fish known to the world for the presence of omega-3 fatty acids, which are so necessary for the normal functioning of the body. And besides this, salmon is also rich in bioactive peptides that regulate inflammatory processes in the digestive tract. The ideal way to cook salmon is steamed, the calorie content of the dish in this case is minimal. This is the most suitable food for those who not only lose weight, but simply monitor their health and nutrition.
Fresh salmon is a fishing product that is harvested in the waters of the Atlantic and Pacific Ocean. Salmon species (besides salmon) include salmon, trout, chinook salmon, chum salmon and so on. Fresh salmon has a pleasant pinkish color and a uniform structure that should not fall apart. The smell is pleasant, marine. Most of the fish that can now be found on store shelves is farmed and not grown in natural conditions. This is because catching wild salmon is prohibited in most countries.
Composition and calorie content
In order for salmon to make itself felt, it should be eaten regularly, and best of all with vegetables. Thanks to fiber, fish is quickly and easily digested. And the best dietary option of the dish is a salad of red fish and vegetables.
Calorie salmon for a couple - 135.6 kcal per 100 grams, these are ideal indicators for those who want to say goodbye to extra pounds. In addition, salmon contains a double daily norm of vitamin B12 and D, as well as half a daily norm of vitamin B3, omega-3 fatty acids, and protein. Slightly lower indicators are vitamin B6 and biotin. The calorie content of raw salmon fillet is 142 kcal per 100 grams. You can cook fish in completely different ways. For example, the number of calories in grilled salmon is 283 per 100 grams, which is twice as much as in boiled or steamed.
Salmon and Healthy Fats
Omega-3 fatty acids fight inflammation and help the body recover from injuries and illnesses. And if you eat salmon with enviable regularity, you can see how the brain begins to function much better. In addition, healthy fats are a source of youth, because omega-3s restore chromosomes in cells. That is why women who have crossed the 35-year line are recommended to include salmon in the diet at least 3 times a week, this is to prevent the appearance of wrinkles.
Heart disease prevention
Doctors have long noticed that fish, which is rich in fatty acids, reduces the risk of developing diseases associated with the cardiovascular system. Steaming salmon regularly is the prevention of arrhythmia, stroke, and high blood pressure. It's all about the high content of essential amino acids that positively affect the condition of the body. Salmon fights bad cholesterol and is an excellent preventative for scarring veins and arteries.
The effect of salmon on the mood and strengthening of the nervous system
Essential amino acids, especially omega-3 fatty acids, reduce the risk of developing brain diseases, as well as the appearance of depression. No wonder they say that salmon and vegetables are the best antidepressant. Doctors especially recommend adding steamed salmon to a couple of teenagers during the transitional period, as well as women after 35 years. Scientists conducted research and found that students who regularly ate salmon dishes showed better academic performance than those who did not.
Salmon and joints
Salmon consumption also has a beneficial effect on the joints, as it contains bioactive peptides - they provide support to the joints. Calcitonin, which is a female hormone that regulates the balance of collagen and minerals in bones, deserves attention. And calcitonin in tandem with omega-3 fatty acids has an anti-inflammatory effect, which is very useful for joints.
Salmon and Metabolism
The essential amino acids found in salmon help lower blood sugar. That is why I advise you to include fish in the diet for people who suffer from diabetes or for its prevention. Salmon contains antioxidant, vitamin D and omega-3 fatty acids, which in complex regulate the action of insulin. That is why sugar dissolves faster, which lowers its level in the blood.
Maintaining beauty
Women fell in love with salmon because fatty acids favorably affect the condition of the skin, nails and hair. That's because the fish contains selenium, which can even be bought separately at the pharmacy, but it is best to get it in a natural way from salmon. Also an indispensable element in the care procedures for older women is salmon caviar. It activates collagen production, while vitamins and minerals stimulate metabolism. And the hair becomes thicker and healthier.
Salmon Harm
Legends make up the benefits of salmon, but depending on the method of preparation, fish can cause harm and even extra pounds. Smoked salmon, which contains toxic substances, belongs to the category of harmful fish. Be sure to remove fish from the diet with individual intolerance. Raw salmon should not be eaten, as it may contain helminth larvae.
Cooking Salmon
Salmon is a multifunctional fish and is used in a wide variety of variations. The total calorie content of a dish depends on the method of preparation and on related products. Often, salmon dishes are served with creamy sauce, it is believed that it is most suitable for fish. And those who follow the figure and nutrition, replace the sauce with lemon juice. Thus, the calorie content of salmon steamed does not increase due to different sauces.
How to cook steamed salmon
The most popular salmon cooking option is steamed. This is because this cooking method is considered dietary, and at the same time, the beneficial properties of fish are not lost, which can not be said about smoking. For cooking, you need 200 grams of salmon, a teaspoon of lemon juice, a spoon of lemon zest, salt to taste, a sprig of rosemary. The dish is prepared as follows:
- The fish should be thoroughly washed, peeled, gutted and sliced.
- Next, you need to salt the slices, add the lemon juice and zest and let the fish brew for about 10 minutes to let the salmon soak.
- For cooking, you need a slow cooker, where you need to pour two glasses of water and throw a little rosemary there.
- On a slow cooker put the container for steaming and put in a container slices of salmon, which are already saturated with seasonings and lemon juice.
- A dish is prepared for a maximum of 10-15 minutes, which will greatly help in critical situations.
Calorie salmon for a couple of 100 grams - 135.6 calories, also fish contains 17 grams of protein, 6 grams of fat and 2 grams of carbohydrates.
Diet for beauty
Low calorie boiled salmon allows you to use this product as the protein base of various diets. The daily diet may include porridge with slices of salmon for breakfast, canned fish and herbs are suitable for a snack. To diversify the fish diet, for lunch you should cook a breast with apples and nuts. The ideal dinner is salmon with vegetables. And nowhere without water! Low calorie salmon fillet allows you to quickly and effectively get rid of extra pounds.