BEAUTY AND WELLNESS WITH EXERCISE AND NUTRITION

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SINGLE PESCOVEGETARIAN DISH

For many years now, nutrition has no longer been considered only a means to survive. That is, not just a tool to assimilate the quantities of calories and nutrients necessary for survival. In particular, the nutritional principles are proteins, fats, carbohydrates, vitamins, mineral salts and trace elements. In short, I want to talk about the fundamental characteristics of these substances that promote well-being. They should be present in food in the right quantities. That is for a balanced diet. So also for an healthy and long life.

PROTEIN

Proteins are essential molecules for survival. They should be present in food. That is, they promote well-being and are chains formed by the union of amino acids. That is, of molecules that joined together carry out indispensable actions for life. In other words, they have a structural function, that is, they form the scaffolding of the tissues. Then they also have an enzymatic function, that is, they are indispensable for many chemical reactions to take place. Finally, they are essential for the proper functioning of the immune system. That is, they are a fundamental component of most antibodies, in other words they are indispensable for life. That is, it is necessary that they are introduced regularly with the diet. Therefore it is necessary to carefully select the foods we eat. In particular, because the proteins must be of good quality. That is, have a high biological value.

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TASTY DISH WITH FISH AND VEGETABLES

BIOLOGICAL VALUE OF PROTEINS

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https://www.vrg.org

Biological value is a parameter used to evaluate the quality of proteins. In particular, it consists of a number that indicates the presence of essential amino acids. That is, a high biological value indicates a good percentage of essential amino acids in the food. In other words, 8 of the 20 known amino acids are the essential ones. That is, it is essential that they are assimilated through nutrition in this way that they promote well-being.

In other words, this means that to maintain a good state of health it is essential that the diet is well balanced, then this means that one must know how to choose the right foods that must be present on the table. Especially foods of animal origin are those with the highest biological value. In addition, they have a high content of essential amino acids, and it is also important that the foods have a good content of branched chain amino acids. That is, valine, leucine and isoleucine. That is, they are important amino acids for athletes but, in general, also for good muscle tone. Then they are also important for physical recovery after a period of illness.

PROTEIN FOODS

After that it is useful to know the foods in which essential and branched amino acids are contained. Plant products can also be high in protein. for example foods such as legumes and soy and lupine in particular. Especially legumes are particularly rich in proteins. In short, it is good that they are present in everyone’s diet. That is, they are foods that can partially replace products of animal origin. The amino acid content of protein vegetables is high. That is, they can almost completely cover the protein needs of individuals.

ADVANTAGES AND DISADVANTAGES OF REDUCED MEAT CONSUMPTION

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Food products of animal origin are meat, fish, milk and derivatives, eggs. Then it is useful that they are present in the right proportions in the diet so that they promote well-being. In particular, meat was a food with a high protein content essential for primitive man. That is, he essentially obtained it by hunting. After that, the main source of meat supply became livestock. In other words, with much less effort and risk, a much greater quantity of meat could be obtained, consequently the consumption of meat increased considerably. After that there was an increase in the quality of food in the peoples who had practiced the domestication of animals.

In particular, the better quality and variety of foods had led to advantages but also disadvantages. That is, some peoples benefited from a greater presence of products of animal origin on their tables. In particular, they reaped benefits for their health. That is thanks to a greater amount of protein in the diet, but other peoples who ate a high amount of meat and cheese could have health problems.

SATURATED FATS

Meat, milk and eggs are very protein-rich foods. In addition, they are particularly rich in saturated fats. In particular, they contain those fats that have the characteristic of being deposited on the walls of blood vessels. That is, they narrow the diameter of the vessels and increase the risk of stroke. That is, it is advisable that their presence in the foods we eat is limited. As they do not promote well-being, especially foods such as meats, cured meats, fatty cheeses and eggs should be eaten in moderation. That is, we must not overdo these foods because they are rich in harmful fats. In particular, these harmful substances that should not be present in excess in the diet are cholesterol and triglycerides. Moreover, meat, milk and derivatives, eggs are foods with a high protein content and biological value. But they’re also high in saturated fat.

If we want a food rich in protein, with a high biological value and low in saturated fat, rich in unsaturated fat that has to be present in food we must consider fish.

FISH

Fish is an animal that lives in water. That is, both in fresh water and in salt water. In particular, man has used it as a food since ancient times. In addition, it was fished but, in modern times, ever greater quantities of fish are produced in specialized farms through aquaculture.

FISHING AND AQUACULTURE

Fishing is one of the oldest techniques used by man to get food. That is, the wealth of sea food is exploited to use it as a food source. Then, in recent years, there has been an increase in the population and the increasing consumption of animal protein sources. In particular, there has been a greater consumption of meat and fish globally. That is, the need to catch ever greater quantities of fish has increased to feed an ever greater quantity of individuals. Then, in addition to fish for direct food consumption, fish to be used for the preparation of feed is caught.

In particular to be used for poultry farming. That is for poultry farming. In other words, there is now an excessive exploitation of the sea which risks becoming impoverished. Consequently, aquaculture is increasingly used as a source of food supply. That is, the fish is raised in tanks in water or on land. In particular, this has dramatically increased world fish production. That is, making it become an increasingly popular and economical food.

BENEFITS OF FISH

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https://thepescetariansociety.org

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PESCOVEGETARIAN DISH

By now all nutritionists recommend a regular consumption of fish. In fact, it is one of those elements that promote well-being. That is, they describe its high protein content, its high biological value. In addition, we often talk about the good saturated fat content of fish. So, its omega3 fat content is highly appreciated. In fact these fats should be present in food if we want an healthy life. Then these fats exert a high protective action at the cardiovascular level. For example, a diet rich in fish is recommended for the prevention of hypercholesterolemia.

That is to avoid reaching excessive blood levels of cholesterol. In short, fish is the ideal food for those who want a diet rich in protein. But also low in saturated fat and rich in omega3. In addition, it is widely demonstrated that people who eat a lot of fish have a greater longevity. In addition to better health and fewer cardiovascular problems.

BLUE FISH AND PESCOVEGETARIAN DIET

The benefits of vegetarian nutrition are known. That is, the lack of saturated fats, the richness of fiber, vitamins, minerals, antioxidants.They are all things tahat shuiold be present in food. In particular, there are various ways of following this type of diet. That is, there are people who follow the classic vegetarian diet. In particular, therefore, they feed on cereals, legumes, vegetables, fruit, dried fruit. Then, to these foods they also add eggs, milk and its derivatives. In addition, there is also a very healthy variant of this diet. That is the pescovegetarian diet. That is a diet that in addition to the foods I mentioned previously (vegetables, eggs, milk and derivatives) also includes fish.

In other words, this type of diet is preferred by those who aim to follow a very healthy diet. That is, by those who appreciate the advantages of the vegetarian diet but want to integrate it with fish. That is blue fish in particular (cod, anchovies, sardines, mackerel and many others). Especially this type of fish in particular has excellent properties. In other words, populations that consume large quantities of fish have been shown to have better health.

BLUE FISH AND PESCOVEGETARIAN DIET

The benefits of vegetarian nutrition are known. That is, the lack of saturated fats, the richness of fiber, vitamins, minerals, antioxidants. In particular, there are various ways of following this type of diet. That is, there are people who follow the classic vegetarian diet. In particular, therefore, they feed on cereals, legumes, vegetables, fruit, dried fruit. Then, to these foods they also add eggs, milk and its derivatives. In addition, there is also a very healthy variant of this diet. That is the pescovegetarian diet. That is a diet that in addition to the foods I mentioned previously (vegetables, eggs, milk and derivatives) also includes fish.

In other words, this type of diet is preferred by those who aim to follow a very healthy diet. That is, by those who appreciate the advantages of the vegetarian diet but want to integrate it with fish. That is blue fish in particular (cod, anchovies, sardines, mackerel and many others). Especially this type of fish in particular has excellent properties. In other words, populations that consume large quantities of fish have been shown to have better health.

That is, people like the Japanese who eat a lot of fish along with cereals and vegetables have few cardiovascular problems. In addition, they have a high life expectancy. Then among the various fish, the blue fish is the one to be preferred. In other words, it lives at a depth of the sea which allows it to have a particular diet. For example, it feeds on some algae that allow the accumulation of beneficial fats between muscle fibers. That is the omega 3 and omga 6 fats that I talked about previously that preferably should be present in food.

PESCOVEGETARIAN FOOD

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FISH, RICE AND VEGETABLES

In other words, I recommend that you include blue fish at least three or four times a week in your diet. For example, an excellent single dish would be the one consisting of boiled and baked fish. Then I would add a side of salad and boiled vegetables dressed with extra virgin olive oil. In conclusion, I would add 40 or 50 grams of rice or wholemeal pasta, preferably organic, to the dish. Moreover, it is also possible to eat baked fish seasoned with olive oil, baked vegetables (potatoes, carrots, courgettes, olives).

Then also in this case I would combine small portions of bread or wholemeal pasta. Finally, another good and delicious idea would be to prepare excellent salads based on fresh vegetables, oil and crumbled or diced fish. Then another good idea would be to cook baked fish such as filleted cod or salmon with a coating of grated patare. In addition, this dish can be paired with a salad.

dr. Massimiliano Mangafà

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