The latest "Dutch Healthy Dietary Guidelines" specifically quantifies the healthy diet for adults. It is particularly recommended that fish be eaten at least twice a week for 100 to 150 grams at a time, at least once for high fat fish.
Adults eat half a catty fish per week
According to Ma Guansheng, a researcher at the National Institute of Nutrition and Food Safety at the Chinese Center for Disease Control and Prevention, Chinese residents' dietary guidelines also encourage us to eat more fish and shrimp. Generally, we recommend eating 50 to 100 grams per day. Adults and adults who eat about half a catty a week are basic requirements. Especially deep-sea fish.
Fish contains animal protein and calcium, phosphorus and vitamins A, D, B1, B2 and other substances, higher than pork, chicken and other animal meats. The protein contained in fish is a complete protein. The amount and ratio of essential amino acids contained in the protein are similar to those of the human body. It is most suitable for human needs and is easily digested and absorbed. Its absorption rate is as high as 96%.
In addition, fish is rich in vitamin D, omega-3 and polyunsaturated fatty acids, which are very good antioxidant, anti-cancer substances, it can reduce cholesterol and triglycerides, to prevent blood clotting.
Eating high-fat fish reduces risk of cancer Researchers at the Karolinska Institute in Sweden have asked about and analyzed the diet and habits of more than 60,000 women who had mammograms and found that they eat at least one high fat per week. Fish, the risk of kidney cancer can be reduced by 74%.
High fat fish mainly includes:
Salmon, squid, sardines, and herring in the deep-sea fish, low-fat fish such as salmon, mackerel, tuna, etc., high-fat fish contains 5 times higher vitamin D, the content of omega-3 fatty acids in deep-sea fish oil 20 times more. Even if you do not eat high-fat fish, eating freshwater fish is also good for your health.
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