What are the health benefits of salmon and how to cook it at home

Appearance

Salmon has certain appearance parameters by which it can be easily distinguished from other varieties. The body length can vary: from a few centimeters to a meter or more. Weight also depends on these indicators and can be several tens of grams or exceed 50 kg. In body structure, salmonids resemble herrings, since the body is significantly elongated and compressed at the sides. The scales of this variety can be cycloid or round with comb edges, which makes them easy to clean.

The pelvic fins are located in the middle of the belly and have a multi-rayed structure. The pectoral fin is low-slung and does not have spiny rays. The dorsal fins are a pair of true and anal fins that follow each other. A distinctive feature is the presence of an adipose fin, which is small in size, but this is precisely what makes it possible to distinguish fish from the order Salmonidae. The salmon's mouth has an upper border and four bones: two premaxillary and two maxillary.

If we talk about salmon, its appearance is also characterized by its considerable size, often reaching up to one and a half meters, and a weight of 40-50 kg, and the fish that is usually caught for sale weighs about seven to ten kilograms. Among the appearance features are:

• silver color;
• large scales;
• absence of stripes on the body;
• a head of medium length and pointed shape;
• elongated body shape.

During the spawning period, salmon stops feeding and lives only from the reserves made earlier, therefore, to reproduce, it enters the waters beautiful, silvery, with a light back, and after this process, except for caviar, it loses its attractiveness. The head and back become darker; instead of a silvery color, the fish becomes dull and has a purple tint. In addition to external indicators, body weight also changes, which decreases by half.

On store shelves you can see not only different varieties of salmon and salmon, but also fish caught from reservoirs and those that were artificially grown.

Why does salmon help you lose weight?

Contains a lot of protein. 100 g of salmon contains 21 g of protein. Therefore, salmon is very nutritious and perfectly satisfies hunger. In addition, protein accelerates metabolism and helps build muscle mass. Research has shown that a diet based on high-quality protein and fiber helps you lose weight quickly.

Low calorie. Salmon is low in calories: for example, a 125 g serving of fish contains only 206 calories. For low-fat salmon, this figure is even lower: 182 kcal.

Salmon is a source of omega-3. When compared to other seafood, this red fish has the highest concentration of omega-3 fatty acids. Scientists have proven that these acids help lose weight and maintain a healthy body. They reduce the risk of cardiovascular diseases, improve the condition of skin, hair and nails. To supply your body with enough omega-3, you need to eat 240-250 g of salmon per week.

Composition and nutritional value

Salmon fish milk, the benefits and harms of which are described above, is a high-calorie product. There are 90-95 kcal per 100 g of treat. At the same time, the glands contain only 10% fat.

Composition of fish testes per 100 g of product.

Due to the fact that seafood does not contain carbohydrates, it is used as food by athletes and those who monitor their health and adhere to a diet.

How many calories are in salmon?

So what exactly is the calorie content of this fish? And here it is:

Calorie content of fresh salmon is:

201 kcal per 100 grams of product

Proteins, fats and carbohydrates (BJU) of fresh salmon per 100 grams:

Proteins - 19.9

Fats – 13.6

Carbohydrates – 0.0

How many calories are in this fish, cooked in different ways? Here's how much:

Table of caloric content of salmon (BJU), per 100 grams of product:

And the nutritional value of this fish, prepared in different ways, is this:

Salmon nutritional value table (BZHU), per 100 grams of product:

Ishkhan in nut sauce

An interesting combination of fish and nuts will not leave anyone indifferent.

Ingredients:

• Ishkhan fillet (or any other red fish) - 500 g;
• juice of 1 lemon;
• water - 50 ml;
• walnuts - 50 g;
• table vinegar -1.5 tsp;
• granulated sugar - 1 tsp;
• hops-suneli - 5 g;
• dried mint - 1 tsp;
• cilantro seeds - 15 g;
• ground black pepper - 5 g;
• coriander - 3 g;
• salt, pepper - to taste

Preparation:

1. Wash the fish, cut into steaks, sprinkle with lemon, rub with salt and leave to marinate for 15 minutes.
2. At this time, prepare the sauce. Scald the nuts and remove the films. Crush into powder.
3. Place nuts, sugar, salt, pepper and water in a saucepan, bring to a boil and cook for 5 minutes. Add vinegar, suneli hops, mint, cilantro and coriander, cover with a lid, reduce heat to low and simmer for 20 minutes.
4. Pour the prepared sauce over the fish. Heat the oven to 200 degrees. Bake for 25 minutes.

The calorie content of baked salmon per 100 grams according to this recipe is 170 kcal

Vitamins and minerals in salmon

Salmon is one of the most nutritious foods. This healthy fatty fish is simply loaded with nutrients, so it can minimize risk factors for a number of diseases. Plus, it's delicious, versatile, and widely available.

Salmon is one of the best sources of Omega-3 fatty acids EPA and DHA. Each one hundred gram serving of farmed salmon has 2.3 g of these compounds, while a similar serving of wild salmon has 2.6 g.

Unlike other fats, Omega-3 fats are known as “essential” fats, meaning everyone is recommended to get them from their diet because the body cannot create them itself.

DHA and EPA are credited with several benefits to the body, such as reducing inflammation, lowering blood pressure, lowering cancer risk, and improving arterial cell function.

In addition, the benefits of salmon for humans are explained by the considerable level of B-vitamins. One hundred grams of the product contains the following quantities:

• B1 (thiamine): 18% DV;
• B2 (riboflavin): 29%;
• B3 (niacin): 50%;
• B5 (pantothenic acid): 19%;
• B6: 47%;
• B9 (folic acid): 7%;
• B12: 51%.

These vitamins are involved in several global processes in the body, including converting food into energy, creating and repairing DNA, and reducing inflammation, which can lead to heart disease.

All B vitamins have been found to work together to support optimal brain and nervous system function.

Important! Salmon fish is an excellent source of several B vitamins, vital for creating energy, fighting inflammation and protecting blood vessels and the brain.

Among other things, salmon are a good source of potassium. This is especially true for wild salmon, which provides 18% of the daily value in one hundred grams. This mineral controls blood pressure levels, thereby reducing the risk of stroke. Therefore, the benefits of salmon are especially important for men over 50 years of age.

Fish has a high percentage of selenium. It has been proven that this mineral protects the health of the skeletal system, alleviates thyroid diseases and prevents cancer.

Salmon contains astaxanthin, a compound that provides significant health benefits. Since it is an antioxidant from the carotenoid group, it is what gives the fish its red tint.

Astaxanthin reduces the risk of heart disease by lowering LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol. It is believed that the substance tends to react with Omega-3, protecting the brain and nervous system.

Micro- and macroelements in Salmon, salmon, chum salmon, lightly salted

Lightly salted salmon, salmon, chum salmon contains the following elements: Mono- and disaccharides, Cholesterol, Ash, Starch, Water, Organic acids, Dietary fiber, Unsaturated fatty acids, Sodium, Potassium, Phosphorus, Magnesium, Calcium, Sulfur, Copper, Boron, Aluminum , Iodine, Manganese, Chromium, Fluorine, Molybdenum, Vanadium, Cobalt, Nickel, Rubidium, Lithium, Zinc, Iron, Chlorine.

Description and types of salmon

Salmon is the common name for several species of fish in the genus Salmoniformes. They live in the northern Atlantic and Pacific oceans and are anadromous. This means that most salmon species are born in fresh water, migrate to the sea, and return to fresh water to spawn or spawn.

The appearance of salmon varies greatly from species to species. Some fish are silvery-blue in color, while others have black spots on their sides or bright red stripes. Most salmon maintain one color when they live in fresh water and then change it when they live in salt water.

The following types of fish are most often commercially caught:

• Chinook salmon (Oncorhynchus tschawytscha), also known as king salmon: considered one of the best species. This fish has a high fat content and has tender flesh that ranges in color from white to dark red.
• Coho salmon (Oncorhynchus kisutch) are sometimes called silver salmon because of their color pattern: the fish has bright red flesh and a slightly finer texture than Chinook salmon (but a similar flavor).
• Pink salmon (Oncorhynchus gorbusha) is the most common Pacific salmon, also called pink salmon. The fish has very light and aromatic meat. This type of salmon is low in fat. Pink salmon is often harvested for canning, but it can also be found on sale fresh, frozen and smoked.
• Sockeye salmon (Oncorhynchus nerka), or red salmon, has bright red-orange meat and a rich aroma.
• Salmon (Salmo Salar) or Atlantic salmon. While the Pacific Ocean is home to several species of salmon, this is the only one that lives in the Atlantic. Currently, this species is bred on farms, which is why it does not have a very good reputation.
• Chum salmon (Oncorhynchus keta), or “dog” salmon, received this name due to the unusual shape of its teeth. It is a small fish with pale pink flesh and lower fat content. It is usually canned or sold frozen.
• Trout (Oncorhynchus S. Fario) is a freshwater species of fish from the salmon genus. It is usually small in size and sold fresh or smoked.

Salmon family

Salmon is not one specific fish, although salmon is most often called that. The salmon family includes a number of different fish, which are popularly called “red fish”.

The calorie content of baked salmon will depend on the type of fish and cooking method. In their raw form, their energy value differs significantly:

• salmon or Atlantic salmon - 202 kcal;
• sockeye salmon - 169 kcal;
• lenok - 92 kcal;
• trout or kemzha - 104 kcal;
• North American cristivomere - 170 kcal;
• coho or chinook salmon - 178 kcal;
• chum salmon - 120 kcal;
• Sevan trout or ishkhan - 96 kcal;
• pink salmon - 152 kcal;
• char - 135 kcal.

Thus, when calculating the calorie content of baked salmon, you need to know what kind of red fish came to your table.

Beneficial features

• Salmon is easily digestible. Within an hour after taking it, beneficial substances are released to the body.
• Omega-3 fatty acid improves the functioning of blood vessels, reduces the risk of thrombosis and cardiovascular diseases
• Regulation of stress hormones helps relieve emotional stress and fatigue, prevent depression, increase performance and mental activity
• Salmon meat contains special fats that benefit a woman's figure, not harm. They control cholesterol levels and make blood vessels elastic by nourishing the walls. Healthy fatty acids in salmon meat promote weight loss. They do not harm the figure, since they are not deposited in the body in the form of fat deposits.
• Using salmon in the diet increases immunity, which reduces the risk of various diseases.
• Red fish meat benefits the appearance of girls. It strengthens nails and hair follicles, promotes rapid skin regeneration and acne healing.
• The content of methionine in fish prevents the development of diabetes mellitus and liver diseases.
• Salmon meat, rich in beneficial vitamins D and PP, is recommended for pregnant women. Their content improves the functioning of the bone skeleton of newborn children and prevents the occurrence of diseases such as rickets.
• The benefit of red fish in the human diet is the production of melatonin, which has protective properties from the sun and a rejuvenating effect.
• Salmon, thanks to the easily digestible amino acids it contains, is beneficial for men and women involved in sports. Red fish in the diet quickly restores muscle tissue and helps recover from injuries and illnesses.
• Salmon caviar is used by cosmetologists as a component of masks and creams for girls to restore skin condition.
• Vitamin B 6 allows men to solve the problem of infertility.
• Eating salmon in the diet is recommended for the health of women during menopause - vitamins and fatty acids allow the absorption of more calcium to prevent osteoporosis.
• Insulin, pancreatin and other drugs are obtained from salmon components.
• Red fish meat is useful in the complex treatment of diseases of the nervous and cardiovascular systems.

Benefits and harms for the human body

This fish is very healthy: due to the large amount of vitamins, microelements and nutrients, nutritionists recommend introducing it into everyone’s diet. It is recommended to use at least 3 times a week.

Benefits for men and women

This product is beneficial due to the presence of Omega-3. This component actively fights inflammatory processes in the body, which provoke most diseases.

This is an excellent preventative against heart and vascular diseases, prevents diabetes, and successfully fights cancer.

Salmon improves metabolism, protects the nervous system, and helps prevent insomnia.

The product has a beneficial effect on the organs of the digestive system and promotes the regeneration of liver cells. Regular consumption of fish has a positive effect on the skin, hair, and nails.

Due to the rich composition with various vitamins and minerals, all organs and systems function efficiently.

Is it possible for pregnant and lactating women

During pregnancy and lactation, women are advised to include salmon in their diet.

It has a beneficial effect on the mental state, removing nervous tension, fatigue, irritability, and depression.

Eating fish contributes to the proper development of the fetus during pregnancy, the maturation of the fetal brain cells, and the intake of all necessary vitamins and microelements into the body of the unborn baby.

In women, salmon reduces the risk of developing hypertension and anemia, improves the functioning of the vascular system, and prevents the formation of varicose veins.

During lactation, a large amount of nutrients enters the baby's body with mother's milk.

This helps to improve his intellectual development, cognitive abilities, and psychomotor development. The child’s immunity, skeletal and muscular systems are strengthened.

For children

Children can introduce salmon meat into their diet from 6 months in the form of puree. 3 teaspoons per day is enough to ensure that the child’s body receives all the components necessary for development.

This fish promotes the proper development of the musculoskeletal system, supports the normal functioning of the gastrointestinal tract and liver, and is a preventive measure for colds.

Vitamins A and E included in the composition are excellent antioxidants that cleanse the body of waste, toxins and radionuclides.

For the elderly

Useful components in fish regulate hormonal levels in humans . Omega-3, vitamin D and selenium normalize blood glucose levels and are means of preventing diabetes.

Prostaglandins improve brain activity, have a beneficial effect on memory, and prevent the development of Alzheimer's disease.

With regular consumption of salmon, the risk of developing psychosis and dementia is reduced, and the intellectual level increases.

The product reduces the risk of strokes and heart attacks and has a positive effect on the functioning of the cardiovascular system.

Amino acids and Omega-3 improve vision, hearing , and prevent astigmatism. Fish is a universal source of easily digestible protein, a building material for many organs and systems.

Special categories

Fish is recommended to be consumed regularly by people suffering from diabetes to lower blood glucose.

Salmon is useful for those who decide to lose excess weight. It speeds up metabolism - extra pounds are lost, and toxins are removed.

The product is suitable for people who engage in intense physical activity.

It makes the body more resilient, adapts muscles and ligaments to sports activities, increases energy, and has a beneficial effect on the functioning of the heart and blood vessels. Therefore, salmon is considered especially beneficial for athletes.

Recipes

In a frying pan.

Ingredients:

• 300 g salmon fillet;
• 2 tbsp. flour;
• 1 egg;
• 0.5 cups walnuts.

Cooking method:

1. Crush the nuts and divide them into two parts.
2. In a separate bowl, mix the flour and egg using a mixer and then add half the volume of nuts to the mixture.
3. Wash and dry the salmon fillets before thoroughly soaking them in the nut and egg batter and rolling them in the nuts.
4. Place the fish in the hot pan and cook for 4 minutes on each side. In this case, the heat should be low and the pan lid should be closed while frying.

Grilled.

Ingredients:

• 4 pieces of salmon steak;
• 3/4 cup green dill;
• 1 tbsp. tarragon;
• 1 teaspoon sugar;
• 1 teaspoon lemon zest;
• 1 tablespoon of unflavored vegetable oil.

Cooking method:

1. Brush steaks with vegetable oil on all sides.
2. Mix remaining ingredients in a separate dish.
3. Place the fish in the resulting marinade for a quarter of an hour, then place the salmon on a hot grill and fry for 10 minutes, turning over.

On the grill.

Ingredients:

• salmon fillet 0.75 kg;
• 250 g brown sugar;
• 38 ml lemon juice;
• 63 ml olive oil;
• soy sauce 63 ml;
• 38 ml water;
• 2.5 cloves of garlic;
• salt.

Preparation:

1. Combine all ingredients except fish in a tight plastic bag and mix thoroughly.
2. Cut the salmon into 5 pieces and place in a bag.
3. Thoroughly mix the fish with the marinade and place in the refrigerator for 3 hours.
4. After the required time, place the fish on the grill and on the hot grill.
5. Cook the dish for about 10 minutes, turning the salmon pieces occasionally.

In a steamer.

Ingredients:

• salmon fillet 0.4 kg;
• 5 g lemon zest;
• 5 ml lemon juice;
• 40 g rosemary;
• 0.6 l of water;
• Salt.

Preparation:

1. Cut the washed fillet into 4 portions, add salt, sprinkle with lemon juice and sprinkle with zest, then leave for 7 minutes.
2. Pour water into the slow cooker, adding rosemary.
3. Place a special steam sieve on which to place the salmon.
4. Switch the toggle switch to steam mode and cook the dish for about 15 minutes.

Recipes at home

Salmon fish milk, the benefits and harms of which have been tested by nutritionists, can become a main dish or an addition to a side dish. Seafood is not only fried, stewed and boiled, but also pates and salads are made from it.

Most housewives prefer to fry milk. This will require a minimum of ingredients and time. The calorie content of fried testes is 236 kcal per 100 g of product. Due to temperature treatment in oil, the glands will acquire carbohydrates, which will take up almost 5% of the total composition per 100 g.

For preparation you need:

• milk;
• frying oil;
• salt;
• spices.

Step-by-step cooking process:

1. At the first stage, the milk is thawed if necessary. The process will take 7-8 hours.
2. Next, the glands are washed under running water and allowed to drain.
3. After this, put the frying pan on the fire and heat the oil on it. After a few minutes, put the milk in a frying pan and sprinkle with spices and salt.
4. At the next stage, let the product acquire a golden crust, this takes from 3 to 5 minutes, then turn it over and cover with a lid.
5. Simmer the milk over medium heat for 5 to 6 minutes. After this, remove the lid and bring the product to readiness.

Fried milk can be served as an appetizer with wine or tasted with juice. Fried seafood goes well with rice or scrambled eggs.

For girls who are not on a diet, you can fry milk in batter.

For this you will need:

• milk (0.2 kg);
• egg (1 pc.);
• flour (1 tbsp);
• mayonnaise (1 tsp);
• oil for frying.

Spices and salt are used to taste.

Step-by-step cooking process:

1. At the first stage, the seafood is defrosted, if necessary, and washed under cold water.
2. Next, break an egg into a deep container and add mayonnaise to it. The ingredients are mixed, salted, spices are added and mixed again.
3. After a homogeneous mass has been obtained in the container, add flour there and mix the ingredients again.
4. The next step is to heat the oil for frying in a frying pan.
5. Next, the milk is cut into convenient portion pieces, salted and sprinkled with spices.
6. After this, each piece is dipped in egg-flour batter and placed in a frying pan.
7. As soon as a crust has formed around the seafood, it is removed and placed on a plate.

You can serve milk in batter as an independent snack or as a side dish.

For those who do not want to increase the fat and calorie content of the product, the seminal glands can be extinguished. To diversify the dish, prepare milk with vegetables. The calorie content of the treat is 72 kcal per 100 g. Carbohydrates in this dish are 3 g per 0.1 kg of treat.

For 4 servings take:

• milk (0.4 kg);
• flour for dredging;
• onion (1 pc.);
• garlic (2 cloves);
• sweet pepper (1 pc.);
• hot pepper (1/2 pod);
• carrots (1 pc.);
• parsley (1/2 bunch);
• tomato paste (2 tbsp);
• soy sauce (3 tbsp.);
• water.

Spices:

• sesame;
• sugar;
• pepper mixture.

Step-by-step cooking process:

1. At the first stage, the seafood is defrosted, if necessary, washed and cut into convenient portion pieces.
2. Next, peel the onions and garlic and wash them under running water. After this, the onion is cut into cubes, and a sharp clove is passed through a culinary press.
3. At the next stage, peel, wash and cut the carrots into cubes.
4. After this, the center of the sweet and bitter peppers is cut out, washed and cut into cubes.
5. Next, heat the vegetable oil in a frying pan.
6. In a deep container, mix flour and a mixture of peppers, dip pieces of milk in them.
7. At the next stage, the glands are fried in a frying pan until a golden crust forms. Once the desired effect is achieved, the product is transferred to a separate plate.
8. Next, pour the vegetable ingredients into the frying pan (except hot pepper and garlic) and fry them for 5-8 minutes.
9. After this, the vegetables are sweetened and tomato paste, water and soy sauce are added to them. The ingredients are mixed and simmered under the lid for 15 minutes.
10. At the final stage, milk, hot pepper and garlic are added to the vegetables. The ingredients are mixed and brought to readiness for 7 minutes.

Before serving, the stew of milk and vegetables is sprinkled with sesame seeds and herbs. The cooking process takes 50 minutes.

Salmon fish milk, the benefits and harms of which have long been scientifically proven, can be a tasty addition to porridge or potatoes. Boiled salmon glands are tasty and nutritious. The calorie content of the dish is 90 kcal per 100 g. Moreover, the treat does not contain carbohydrates. To diversify the classic cooking of salmon seeds, you can cook the milk in vegetable broth.

For this you will need:

• milk;
• white cabbage (2 leaves);
• broccoli (3 inflorescences);
• garlic (2 cloves);
• onion (1/2 pcs.);
• carrots (1/2 pcs.);
• eggplant (2 pieces);
• sweet pepper (1/2 pcs.).

Spices:

• pepper mixture;
• carnation;
• laurel;
• rosemary;
• salt.

Step-by-step cooking process:

1. At the first stage, the milk is thawed, washed and cut into portions.
2. Next, peel and wash the vegetables.
3. After this, I place cabbage leaves, broccoli, onions, garlic, carrots, peppers, milk on the bottom of the pan and cover everything with water.
4. Place the pan on the fire, and when the water boils, add spices to the broth.
5. After the broth has boiled for 25-30 minutes, remove it from the heat and allow to cool for another 8 minutes.

The milk is taken out and eaten as an independent snack or served with cereals or salads.

You can make pate from salmon glands. The dish is a godsend for those whose household members are skeptical about milk, since it is impossible to tell from the treat that it is not fish. 100 g of product contains 121 kcal, of which 1.5 g of carbohydrates.

To prepare 230 g of pate you need:

• milk (0.2 kg);
• cream cheese (0.1 kg);
• green olives (5 pcs.).

Spices include salt, a mixture of peppers and others of your choice.

Step-by-step cooking process:

1. At the first stage, the milk is defrosted, washed in cold water and boiled.
2. Next, the product is placed in a deep container and crushed with a blender.
3. After this, spices and cream cheese are added to the milk. The ingredients are mixed again.
4. At the final stage, cut the olives into circles and add them to the pate. The ingredients are mixed by hand.

Before serving, the dish is decorated with herbs. The treat is suitable for spreading on a sandwich or saltine cracker.

In addition to the above methods, milk can be baked in the oven. The calorie content of the dish per 100 g is 139 kcal, and the carbohydrate content is 7.1 g.

For preparation you will need:

• milk (0.8 kg);
• carrots (0.4 kg);
• onion (0.2 kg);
• garlic (3 teeth);
• egg (2 pcs.);
• rice (0.1 kg);
• butter (0.1 kg);
• kefir 3.2% (0.1 kg);
• water;
• soy sauce.

Salt and spices are added to taste.

Before cooking, cook the rice until completely cooked.

Step-by-step cooking process:

1. At the first stage, the milk is defrosted, washed under cold water and cut into convenient portions.
2. Next, peel the onions and garlic. The onion is cut into squares and the garlic is passed through a kitchen press.
3. After this, the carrots are peeled, washed and cut into rings.
4. At the next stage, the onions and carrots are fried in butter until golden brown.
5. Next, the milk is soaked in soy sauce with garlic. The ingredients should sit for 10-15 minutes.
6. After this, rice, vegetables, milk, spices are poured into a deep container, kefir is poured in and mixed with eggs. The ingredients are sprinkled with spices and salt and mixed again.
7. At the last stage, the minced meat is placed on a baking sheet and placed in the oven for 40 minutes.

The resulting casserole is served as a separate dish. Baked milk can be decorated with fresh herbs.

To make the milk tasty and retain its shape, you need to adhere to some cooking rules:

• It is better to leave glands frozen in a briquette to thaw overnight in the upper compartment of the refrigerator. This manipulation will avoid breaking the product into pieces.
• It is better to use flour for batter than breadcrumbs. This is due to the fact that fine-grained powders stick to milk better.
• When frying, it is better to turn the pieces with a spatula rather than a fork. This trick will protect the shape of the milk from destruction.

Numerous benefits and harms of salmon milk have been proven by nutritionists. Regular consumption of the seminal glands allows the body to function normally and actively resist viral infections. In addition, this part of the fish is a dietary product, so even those who cannot eat other protein foods can eat it.

Salmon composition

So, let's see what substances salmon is rich in

. Salmon meat is an excellent dietary product. It has a lot of protein, little fat and no carbohydrates at all. Of the vitamins, it is especially rich in niacin (vitamin B3, PP). This substance has a beneficial effect on absolutely the entire body - the circulatory, nervous and digestive systems. It also normalizes metabolism and hormonal balance. Salmon is rich in vitamins B5, B6, B2, B1 and many others. Among the macroelements, potassium and phosphorus lead. These substances are known to be necessary for the functioning of the cardiovascular system, the development of muscle tissue and normal brain function. It also contains calcium, magnesium and sodium. Salmon meat contains a lot of microelements. It is especially rich in iron and zinc, and also contains manganese, copper and selenium.

Features of the keto diet: do's and don'ts

There is no single standard for the keto diet—only approximate macronutrient ratios. People who adhere to it usually consume less than fifty grams of carbohydrates per day - this is less than in the average pie - sometimes up to twenty grams and from this amount they build the rest of the ratio.

It is classically believed that if you consume two thousand calories a day, then you need to eat one hundred sixty-five grams of fat, forty carbohydrates and seventy-five protein.

Interestingly, the amount of protein in keto is moderate compared to other low-carbon diets - this is because excess protein can prevent ketosis. Amino acids in proteins can be converted into glucose, so in keto there is enough of it to maintain lean body mass - but no more.

There are many varieties of ketogenic diets, but they are all similar to each other in basic aspects.

They prohibit carbohydrate-rich foods. Most are obvious - refined and whole grain foods, i.e. pasta, bread, cereal, rice, cookies; starchy vegetables such as potatoes and corn; legumes; most of the fruit.

Foods high in saturated fat are allowed: fatty meats, processed meats, lard and oil.

Products high in unsaturated fats are also allowed: nuts, seeds, avocados, vegetable oils, fatty fish.

Depending on the type of keto, the lists may differ or even contradict each other, but they still usually recommend:

• Fats. These should be emphasized at any meal since fat is the most consumed on keto. Cocoa butter, lard, poultry fat, most vegetable fats (olive, palm, coconut oil), high-fat foods: avocado, coconut pulp, nuts (almonds, walnuts, macadamia, pecans), seeds (sunflower, pumpkin) are allowed , flax, sesame).
• Some dairy products. Some of them are an excellent source of fat, but others contain lactose sugars (for example, in cream and full-fat milk). Butter and hard cheeses are definitely allowed.
• Protein in moderation. The best foods for keto are beef (only meat from grain-free cows), free-range poultry (higher in omega-3 fatty acids), pork, bacon, wild fish, organ meats, eggs, tofu, and some nuts and seeds.
• Be sure to include non-starchy vegetables in your diet, such as: leafy greens (kale, spinach, lettuce), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumbers, celery, zucchini.
• Berries. Although they contain carbohydrates, they have lower net carbohydrates* than fruits.
• Other: dark chocolate (at least ninety percent cocoa content), cocoa powder, unsweetened coffee, tea, vinegar and mustard (but not sauces based on them with added sugar), herbs and spices.

The following are expressly prohibited:

• All whole and refined flour products, sugars in any form (either naturally present in foods and drinks or added during production), starchy vegetables such as potatoes and corn.
• Fruits (the only exception is if they are included in the carbohydrate norm). Full fruit juices.
• Legumes, including beans and lentils.

Regarding alcohol, different versions of keto say different things: some exclude it altogether, some allow small amounts of strong spirits or low-carb wines, most prohibit the consumption of fully carbohydrate wines and beers, as well as any drinks with added sweeteners (cocktails, mixes with syrups) and juices, flavored alcohols).

What are “net carbs”?

The very phrase “net carbs” is iconic in ketogenic and diabetic diets. It means the amount of carbohydrates that are absorbed by the body after consumption and used to produce calories. This number is calculated by subtracting the amount of indigestible carbohydrates from the total. Indigestible carbohydrates are insoluble fiber from whole grains, fruits and vegetables; sugar alcohols such as mannitol, sorbitol and xylitol, which are commonly used in diabetic products.

However, these calculations are not strictly scientific and are not always accurate, since the effect of sugar alcohols can vary depending on many factors and it is better to limit foods with carbohydrates as much as possible in principle.

Generally, it is not expected that a person will stick to the keto diet for life. It is enough to get to your desired weight, and then follow the diet for a few days a week or a few weeks a month to prevent it from gaining back.

Which foods contain the most protein?

High protein content can be easily found in the following foods:

• Beef contains a lot of protein. It is best to choose meat no older than two years. Beef should be boiled or stewed, so the body will receive maximum benefits.
• Liver is an important by-product for humans, enriching the diet with protein. It is better to eat it boiled or in the form of pates.
• Poultry – in addition to easily digestible protein, poultry meat is low in calories.

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• Eggs - the protein from this product is perfectly absorbed in the body. Two eggs provide 17 g of protein.
• Cheese contains a lot of valuable building elements, but it is characterized by high calorie content.
• Cottage cheese - for better protein absorption, use with yogurt or kefir with the addition of a small amount of sugar.

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• Fish is rich in protein and is easily digestible. It is better to choose anchovies, tuna, mackerel, sardines, salmon, mullet, and pollock.
• Brussels sprouts are the leader among vegetables in protein content.
• Soy is a plant-based meat substitute.

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Cereals – promote good digestion, are easily digestible, and contain vegetable protein.

List of plant-based protein products

Essential acids, which are components of pure protein, are also found in plant foods. Soy is an excellent source of plant-based protein. The product is fat-free, which has a beneficial effect on the liver. Soy protein is absorbed almost completely. Beans, other legumes and grains are also an excellent alternative to meat. Buckwheat is in first place among cereals; it is rich in iron and vitamins, and has a positive effect on hematopoietic function. Bran and oats contain protein, normalize blood pressure and remove cholesterol.

If you have given up animal foods and become a vegetarian, you should replenish your vitamin B12 reserves. It takes an active part in metabolic processes and the activity of the nervous system. As an alternative, choose baker's and brewer's yeast, seaweed, green salad, green onions, and spinach. These are excellent sources of plant-based protein.

List of protein products of animal origin

Proteins of animal origin are the most complete, therefore their quality indicators are higher. Consumption of animal proteins has a positive effect. Their entry into the body of pregnant women in the later stages guarantees the birth of a child with a normal weight. Positive reactions from protein consumption have also been observed in older people. The daily protein intake is 1.5 grams per kg of weight. What foods contain protein?

In meat dishes we can find the maximum amount of proteins. Depending on the variety, their content varies from 17 to 21%. Meat is rich in mineral elements, vitamins and water. It is imperative to consume poultry, beef, lamb or pork, as they promote recovery processes. The rabbit is a valuable supplier of building elements. Game and chicken are better broken down by the digestive tract. Protein from fish and seafood is also very valuable. Fermented milk and dairy products are rich in calcium and protein.

Table of foods containing high amounts of protein

Since protein is considered the basis of life, it is necessary to eat foods containing large amounts of it every day. The diet should consist of at least 30% protein. The table below shows a list of products from which you can get this essential element. It presents different varieties of meat, fish and dairy products, which will also enrich your diet with useful minerals and vitamins.

Table of protein content in food

Daily diet for weight loss

Properly separating meals and controlling portions can help you lose weight. It is better to plan your meals in advance and follow the regimen daily:

• Be sure to have breakfast.
• Avoid feeling hungry. Need a snack. If the body feels a shortage of food, it will store fats. You can explore snack recipes to help you lose weight or maintain an already healthy weight.
• Any dishes should be complete and not poor in composition.
• You need to eat in small portions and often.
• Include physical activity and training in your daily routine.

Recipes for proper nutrition (RP)

It’s not difficult to prepare healthy recipes using photos, and each of them can become an excellent example of healthy eating and lead to weight loss.

1. Pasta with chicken and vegetable side dish. Take durum pasta and cook without salt. Cut a medium-sized zucchini into cubes, add green beans and broccoli. Other vegetables are also possible. Stew in soy sauce. Cut the chicken breast into small pieces and add to the stewed vegetables. Mix all ingredients and add to pasta. You can serve vegetables with chicken and pasta separately.

2. Fish with sauce Prepare the sauce: combine a few tablespoons of low-fat sour cream or unsweetened yogurt without additives with a pinch of nutmeg and black pepper. Grind the pickled cucumber, add a small spoon of mustard and mix with sour cream. It is better to buy white, sea fish. For example, cod, halibut, tilapia. Remove skin, backbone and bones to create a clean, even fillet. Sprinkle with lemon juice and bake in the oven. You can add vegetables to the fish. Pour white sauce over top.

3. Zucchini stuffed with cheese. Divide medium zucchini in half lengthwise and scoop out the pulp. Finely grate the cheese, mix with vegetable pulp, chopped garlic and herbs. Fill each of the boats with this mass. Cut the cherry tomatoes in half and stuff the entire length of the zucchini. For beauty, you can decorate the top with greenery.

Diet for weight loss

To begin with, you can keep a healthy eating diary in which you will enter the main foods you eat during the day.

First day.

• Breakfast: Hercules or oatmeal porridge, boiled in water.
• Lunch: stewed chicken breast with vegetables. Durum wheat pasta is suitable as a side dish.
• Dinner - Vegetable stew.
• Throughout the day you can have snacks - dried fruits, bread with red fish or cottage cheese.

Second day.

• Breakfast - Vegetable salad, a slice of whole grain bread with tomato and cheese.
• Lunch - vegetable casserole of vegetables, cheese and eggs.
• Dinner - Brown rice with squid (or fish).
• During the day you can eat an apple, a piece of whole grain bread with cottage cheese.

The third day.

• Breakfast - Buckwheat porridge cooked in water.
• Lunch - Vegetable soup.
• Dinner - Boiled beef and stewed zucchini (cabbage).
• During the day you can eat nuts, or drink a glass of kefir.

Fourth day.

• Breakfast - Cottage cheese with sour cream and fruit.
• Lunch - Chicken stewed with buckwheat.
• Dinner - Omelette with vegetables.
• Snacks: oatmeal cookies, dried fruits.

Fifth day.

• Breakfast - Fruit salad dressed with unsweetened yogurt.
• Lunch - Buckwheat soup with vegetables.
• Dinner - Cottage cheese casserole, cabbage and carrot salad.
• Between meals you are allowed to drink a glass of low-fat kefir and eat an apple.

Sixth day.

• Breakfast - Millet porridge.
• Lunch - Vegetable or cottage cheese-fruit casserole.
• Dinner - Boiled sea fish and brown rice.
• Snack - Bread sandwich with fish and a slice of cucumber.

Seventh day.

• Breakfast - Rice porridge.
• Lunch - omelet with chicken.
• Dinner - salad of raw beets, cabbage, carrots and boiled beef.
• Kefir and nuts are suitable as a snack.

conclusions

In order for salmon dishes to be truly dietary and bring maximum benefits, it is necessary to follow the cooking technology. Indeed, in the best case, an incorrectly prepared dish can have a high calorie content and do not correspond to dietary status, and in the worst case, non-compliance with the rules for heat treatment of fish or the use of low-quality products can lead to severe food poisoning.

It must be remembered that dietary food should be dietary in everything. That is, if you spent a lot of time preparing a low-calorie salmon fillet dish, but there will be unhealthy food on the table as an appetizer or dessert, then the diet will lose any meaning.