Everyone knows that eating fish is smarter, because fish is rich in high-quality protein, and more importantly, it also contains DHA, one of the important components of the brain's growth and development. Therefore, in order to allow their children to obtain enough DHA, there is always no fish in the daily diet, especially expensive deep-sea fish. In fact, the level of DHA in fish is not related to the price. Today, Xiao Bian will recommend a deep-sea fish to everyone. It is not only nutritious but also has DHA content among the top fish. The key is the low price and convenient cooking. Let's take a look.
The nutritional value of saury
Saury is a common deep-sea fish. It is called saury because its shape is like a knife and it goes on sale in autumn. Saury is rich in protein, fatty acids, and vitamins. Its DHA content ranks first among fish. Regular consumption has a positive effect on preventing hypertension, myocardial infarction, and arteriosclerosis. Therefore, there is a saying in Japan that “The saury is on the market and massage therapists on the market. unemployed". It was determined that per 100g of saury contained 240 kcal calories, 16.2g of fat, 20.6g of protein, 2 mg of vitamin C, 340 micrograms of vitamin D, 0.33 mg of vitamin B2, 75 mg of calcium, 160 mg of phosphorus, 1.3 mg of iron, 605.9 mg of sodium. , potassium 350.6 mg, niacin 5.2g, vitamin E 0.76 mg, selenium 28.61 μg, vitamin A43.6 μg, magnesium 35.3 mg, zinc 1.08 mg.
The effectiveness and function of saury
Protect eyesight
Pacific saury is rich in vitamin A, about 16 times that of beef and pork. Regular consumption of saury helps protect eyes and prevent night blindness.
Prevention of cardiovascular and cerebrovascular diseases
The nutritional value of Pacific saury is extremely high. Its unsaturated fatty acids such as EPA and DHA can effectively prevent cardiovascular and cerebrovascular diseases such as hypertension and atherosclerosis.
Promote brain development
Saury are rich in protein, fatty acids, zinc, selenium, iron and other nutrients, these are the necessary nutrients for brain development, regular consumption of saury helps improve memory, enhance learning and work ability.
Preventing aging
Saury contains more vitamin E and vitamin C, and its protein content is the first in all fish, so eating saury can not only nourish the body, but also can delay aging.
How do you eat saury?
Saury are delicious, eat a lot, steamed, fried, fried, roasted, boiled, but due to different cooking methods, the nutrition of the fish will eventually remain different. Frying, frying, and roasted saury have the greatest nutrient loss, because with the increase of heating temperature, the fat of fish meat will also be partially dissolved, and at the same time, other cooking oils are added to cooking, thus allowing Omega 3 and Omega 6's The proportion has also changed. Here's a small series for everyone to introduce a simple and easy operation of saury approach - microwave incense saury.
Ingredients: Pacific saury, a little white sugar, a little vinegar, a little cooking wine, thirteen aromas, or eighteen fragrant seasoning powder.
Practice: Saury go to the head to clean and cut into sections. Add sugar, vinegar, cooking wine and seasoning powder to marinate for half an hour; spread the preserved section of saury and put it on a plate, put it into a microwave steamer and put it into the microwave. Microwave 5 Minutes.
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