Salmon is a fundamental fish from a nutritional point of view. In particular it is considered for its excellent organoleptic properties now universally appreciated. Then, nutrition is not perceived only as a tool for ingesting the calories and nutrients necessary to survive. In other words, the increasingly widespread culture and education imparted by the media have led to the development of a new food awareness. In addition, the awareness of which foods are the most beneficial and which foods should not be abused is increasingly widespread.
For example, everyone is now aware of the fact that there are healthier foods and others that are less. Then, usually, the food needs are variable according to various conditions. That is, they vary according to age, physical commitment, particular needs of the moment, environmental changes. Still the needs of the organism could vary according to contingent needs. In other words, some people may be on a diet to combat high blood pressure or would simply like to prevent it.
Introducing new foods into your diet or changing your eating habits may not be easy. That is, there are people with particular nutritional habits. In particular, there is an unwritten but often valid rule. That is, those who live in places near the sea have a culinary tradition in which fish is often present.
The benefits of fish used as food are numerous. For example it is a food of animal origin. That is, it features meats with a high protein content. In other words, fish is highly valued for its protein content and high biological value.
CONCEPT OF BIOLOGICAL VALUE
The biological value of a food is linked to the concept of protein quality. That is, the basic nutritional principles are proteins, carbohydrates, lipids, vitamins, mineral salts. In particular, proteins, among them, are the only ones to be classified as quaternary compounds. That is, in addition to hydrogen, carbon and oxygen, they also contain nitrogen. Moreover, this element is the basis of protein synthesis. For example, they are those syntheses essential to produce living tissues, enzymes, antibodies and other substances essential for life. Then the proteins are macromolecules formed by chains of amino acids of various types.
In particular, products of animal origin have the advantage of containing so-called essential amino acids. That is, they are amino acids that the body is not able to produce independently. In other words, it is essential that they be ingested with the diet. Then among their properties I recall the glucogenesis capabilities. That is, the ability to turn into glucose to produce energy. In particular, those who practice sports at any level are familiar with branched chain amino acids. That is, leucine, isoleucine and valine. Then they are important in the diet of those who practice endurance sports or who require physical strength or building muscle mass.
POWER SUPPLY RELATED TO THE TYPE OF ACTIVITY
The organism of living things is defined as an open thermodynamic system. That is, it maintains its stability with a continuous exchange of matter and energy with the outside world. In other words, plants and animals use elements absorbed from the environment to preserve their integrity and to adapt to environmental conditions. That is, a man who walks a lot, one who does very physically demanding jobs has a type of needs. In addition, someone who spends all day in the office has different nutritional needs. In particular, the habitual walker needs carbohydrates above all that provide the right amount of calories. Then those who carry out heavy and physically tiring work need not only carbohydrates but also proteins. That is, substances that provide energy and others that allow you to build muscle mass. In addition, they have excellent organoleptic properties.
The chronological age greatly affects the nutritional needs of every living being. That is, in the growth phase, the living being has a more accelerated metabolism. In other words, it has a higher energy consumption. In addition, the growing animal or plant has special nutritional needs. That is, different from the individual who has finished the stage of development. Then the needs of the elderly individual are still different. In other words, the growing young person needs protein material to build his organism. Then the elderly need material for the preservation of the body.
In addition, it must avoid a depletion of muscle mass. That is, he too needs a diet that has sufficient protein content. In addition, amino acids will be useful for not losing muscle mass and for producing antibodies. Moreover, one of the problems of old age is the reduction of the sense of hunger. That is, it is important that the elderly continue to nourish themselves appropriately to maintain good health. That is, he must know how to select the most nutritious, healthy and best quality foods.
CORRECT FOOD CHOICE
What we usually define as meat is the muscle derived from the slaughter of livestock. Muscle is the structure that animals use to move. In particular, it is composed of the union of millions of microscopic fibers. Then they produce movement if stimulated by nerve impulses. In addition, the energy to allow movement is generated by the splitting of the ATP. That is, produced by the reaction between glucose and oxygen. In addition, these muscle fibers have microscopic fibers inside them that contract under the stimulus of electrical or hormonal impulses.
Then these muscle cells are called myocytes and have the characteristic of multiplying periodically to renew themselves. Just as they can multiply to increase in quantity. That is when the organism has to adapt to a new condition in which the devolution of a greater effort is required on an ongoing basis. In addition, the muscular structures of all animals, both terrestrial and aquatic, are particularly rich in proteins. That is, a diet completely devoid of products of animal origin would be unbalanced. In other words, those who are vegan suffer from important deficiencies in vitamin B12 and some essential amino acids.
IMPORTANCE OF FISH IN FOOD
Fish is a very precious food thanks to its excellent organoleptic properties. That is, it should be present frequently in a balanced diet. In particular, it has many characteristics in common with meat. That is, it has a very high biological value due to its richness in proteins and its variety of amino acids. But a diet in which fish is very frequent is to be preferred. That is, the advantages of fish over meat from a nutritional point of view lie in its richness and variety of unsaturated fats. For example, they are the fats that have positive effects on the cardiovascular system.
Fish is a very precious food thanks to its excellent organoleptic properties. That is, it should be present frequently in a balanced diet. In particular, it has many characteristics in common with meat. That is, it has a very high biological value due to its richness in proteins and its variety of amino acids. But a diet in which fish is very frequent is to be preferred. That is, the advantages of fish over meat from a nutritional point of view lie in its richness and variety of unsaturated fats. For example, they are fats that have positive effects on the cardiovascular system.
Unsaturated fats such as omega-3s should replace saturated fats in your diet as much as possible. In particular, unsaturated fats are mainly present in foods such as extra virgin olive oil. But also sunflower oil, avocado, almonds, pistachios. They then help increase the blood content of HDL cholesterol. That is the good one. In addition, they are contained in fish such as mackerel, sardines, tuna and, above all, salmon.
BENEFITS OF SALMON
Frequent dietary consumption of salmome produces numerous benefits. In particular because they are recognized excellent organoleptic properties. That is, it is rich in proteins of high biological value. In particular, nutritionists appreciate this food very much also for its richness in unsaturated fats. In addition, its fats, while being beneficial, are also colored so you should not overdo the consumption of salmon. But in the right doses it produces enormous health benefits. For example, it contributes to the reduction of cholesterol and triglycerides. That is, it is important in reducing cardiovascular risk factors. Then the recommended average portion of salmon is 100-150 grams with a calorie content of 200-250 kcal.
In addition, the cooking methods that I would like to recommend are those that alter the nutritional properties less. That is, above all, steam, catoccio or oven cooking. Finally, the flavor and nutritional properties of salmon would be well enhanced by a side of salad or boiled vegetables dressed with extra virgin olive oil.
doc. Massimiliano Mangafà