BENEFÍCIOS DO PEIXE AZUL E DO ÔMEGA 3.
A anchova é uma explosão de nutrientes. O que o diferencia dos demais peixes é a presença dos benefícios do ômega 3, importante para manter o coração e as artérias saudáveis.
Características do peixe azul.
As espécies incluídas na designação de peixe azul são múltiplas, algumas muito semelhantes entre si, o suficiente para ser difícil distingui-las; outros com características bastante diferentes. A categoria nada tem a ver com a taxonomia científica das espécies de peixes, mas foi concebida para incluir peixes de tamanho médio-pequeno, cor do dorso do azul escuro ao branco e com determinadas características nutricionais. Os principais são a anchova, a sardinha, a cavala, o arenque e a enguia.
Aspectos nutricionais do peixe azul.
O peixe sempre foi considerado uma fonte de proteína , assim como a carne. Apesar da quantidade de proteína ser um pouco menor, ela possui alto valor biológico, apresentando todos os aminoácidos essenciais nas proporções certas.
O perfil lipídico, ao contrário, é bem diferente do da carne. Pobre em ácidos graxos saturados, o peixe azul é considerado uma fonte preciosa de ácidos graxos poliinsaturados.
Além disso, está presente o ácido graxo linolênico da classe ômega 3. Os benefícios do ômega 3 são diversos, na verdade esses ácidos graxos são muito importantes para o desenvolvimento do sistema nervoso e para a prevenção de doenças do aparelho circulatório, realizando inúmeras ações que visam a manutenção da saúde das artérias e do coração.
A boa notícia é que para aproveitar os benefícios do consumo de ômega 3 para a saúde, não é necessário consumir apenas peixe fresco. A cavala enlatada e o peixe azul congelado mantêm bons níveis, mesmo a baixas temperaturas, de gorduras preciosas. Na cozinha, o tipo de cozimento preferido é cozido no vapor, assado ou assado. Além disso, por falar em culinária, é melhor não adicionar sal, dada a grande quantidade de sódio presente no peixe.
Além de ser uma boa fonte de proteínas e gorduras saudáveis, o peixe azul é rico em vitaminas e minerais. Entre as vitaminas, destacam-se as do grupo B e as lipossolúveis A e D. Além disso, os peixes que podem ser consumidos inteiros, como as anchovas, são uma boa fonte de cálcio e, de fato, uma porção cobre cerca de 22%. das necessidades diárias do mineral.
Valores nutricionais por 100 g de anchova.
Anchovas: Energia (kcal) 96; Proteínas (g) 16,8; Lipídios (g) 2,6; Saturados totais (g) 1,3; Carboidratos (g) 1,5; Potássio (mg) 278; Ferro (mg) 2,8; Cálcio (mg) 148; Fósforo (mg) 196; Sódio (mg) 104; Iodo (mg) 29; Zinco (mg) 4,20; Vitamina E ATE (mg) 0,29;
Cavala: Energia (kcal) 170; Proteínas (g) 17; Lipídios (g) 11,1; Saturados totais (g) 2,6; Carboidratos (g) 0,5; Potássio (mg) 360; Ferro (mg) 1,2; Cálcio (mg) 38; Fósforo (mg) 264; Sódio (mg) 130; Iodo (mg) 117; Zinco (mg) 2; Vitamina E ATE (mg) 0,25;
Arenque: Energia (kcal) 216; Proteínas (g) 16,5 ; Lipídios (g) 16,7; Saturados totais (g) 3,3; Carboidratos (g) 0; Potássio (mg) 320; Ferro (mg) 0,9; Cálcio (mg) 63; Fósforo (mg) 113; Sódio (mg) 150; Iodo (mg) 36; Zinco (mg) 1,10; Vitamina E ATE (mg) 1,20.
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