What types of fish are fatty. Low-fat varieties of fish

Every beauty wants to know which lean fish is suitable for a diet, the list of options, fortunately, is rich in variety. After all, fish is a wonderful source of essential amino acids and various nutrients, so necessary with food restrictions.

Diet and non-diet fish

Despite the fact that fish is very useful, not all of its varieties will fit for weight loss. To determine which fish has the lowest calorie content, you need to find out about the level of its fat content. In some varieties of fatty fish, the calorie content can reach 300 kcal per 100 g, which significantly exceeds the calorie content of lean meat. Therefore, when going to the store for shopping, it is better to take a list with you. suitable fish for a diet.

From such a list, all fatty varieties of fish should be removed. These include:

• acne;
• mackerel;
• sprat
• halibut;
• fatty herring;
• sturgeon;
• stellate sturgeon;
• saury;

There are also moderately fatty representatives of the aquatic world. Percentage fat in them ranges from 4 to 8. Such a product is more pleasant and delicate in taste than low-fat varieties of fish. Marine animals of medium fat content include:

The calorie content of moderately fatty varieties is 100-140 kcal, so they are occasionally allowed to be consumed on a fish diet for a change.

But still, low-fat fish for a diet is the best option.

The calorie content of such a product varies from 70 to 100 kcal per 100 g. The most dietary, with a fat content of up to 1%, are:

Lean gill animals (1 to 2% fat) are:

• pike;
• zander;
• Argentina;
• crucian carp;
• flounder;
• Amur;
• white-eye;
• mullet;
• burbot;
• omul;
• pristipoma;
• grayling;
• whitefish;
• grenadier;
• lamprey;
• roach;
• sorog.

The dietary varieties of water representatives, with a fat content of 2 to 4%, include:

Regular consumption of fish with a fat content of up to 4% will help not only to quickly lose excess weight but also to improve the body.

Proper preparation of fish during a diet

Low-fat varieties of fish are suitable for consumption with any diet. This product is rich in easily digestible protein, vitamins and minerals, thanks to which the metabolism is stabilized, the level of carbohydrates returns to normal. Therefore, those who sit on a fish diet lose weight very quickly. In addition, the fish diet is easily tolerated, as this product is rich in proteins that satisfy hunger well.

But in order for the inhabitants of the water depths to bring only benefits to a losing weight, the body should be prepared correctly. Recommended fish:

• put out;
• cook;
• bake.

For a change, you can cook steamed fish cakes, meatballs, various casseroles, soufflés, dumplings.

You can not eat fish:

• fried (lots of oil);
• smoked (a lot of carcinogen);
• salty (salt intake during the diet should be limited);
• dried;
• in the form of canned goods.

Fish contains more fluorine, bromine, phosphorus, and sea water also contains more iodine than red meat. But in any, fresh and marine, unlike meat, there is little iron. Therefore, it is better to eat aquatic inhabitants with large quantity vegetables, fruits and greens containing iron.

Well suited to fish dishes in the form of a side dish cabbage, carrots, sweet peppers, green pea, cucumbers, beets, all kinds of greens. Radish and nightshade representatives are not recommended - this worsens the absorption of nutrients. Improve the taste of fish dishes lemon juice and white pepper, and the amount of salt on the diet will have to be minimized.

Interestingly, in autumn and winter, the level of fat in fish increases significantly, this is due to spawning. Therefore, it is better to pay attention to skinny varieties in the autumn-winter period.

It is useful to eat fish without fat even with diseases of the gastrointestinal tract, because it is easily digested and absorbed by the body. Consuming it at least several times a week strengthens the immune system, improves brain activity, heals the skin, nails, hair, gums, teeth.

Fish is a source of high quality, easily digestible animal protein with essential amino acids. In addition, fish (especially sea fish) contains micro- and macroelements necessary for health (phosphorus, iodine, iron, etc.), fat-soluble vitamins (A, D, E), which are not sufficiently represented in other foods. In the menu of patients with pancreatitis, fish must be present at least once a week - to enrich the diet with protein and to add variety to a strict diet.

Fish selection

Not every fish will do for nutrition in pancreatitis. When choosing a variety of fish, the most attention is paid to fat content. The statement about the benefits is even very oily fish(the main part of fish oil is represented by polyunsaturated fatty acids, which contribute to the normalization fat metabolism and eventually reducing the level of unhealthy fats and cholesterol) will only be correct in relation to healthy people. Unfortunately, with pancreatitis healthy fats overload the pancreas in the same way as harmful ones. This is due to the fact that for the breakdown of any fats, a pancreatic enzyme is required - lipase, the production of which is deliberately suppressed in acute phases disease (in order to provide rest to the pancreas), and during remission, enzymatic deficiency is often noted.

The use of fatty fish in the diet of patients against the background of an exacerbation is generally unacceptable, and during remission it is highly undesirable, since an excess of fat is almost always accompanied by the development of diarrhea (appears liquid stool with a greasy sheen that undigested fats give it), abdominal pain, nausea, vomiting and a new exacerbation are quite possible.

Low-fat varieties of fish, in turn, can be divided into lean (dietary) and moderately fatty. Skinny varieties are suitable for inclusion in the menu by the end of the first week from exacerbation chronic pancreatitis or acute attacks. During the remission of chronic pancreatitis, with the normalization of the condition and the achievement of stable laboratory parameters, it is allowed to carefully and gradually introduce fish of the same moderately fatty varieties - it has a brighter and milder taste, more fragrant and tender than skinny. But the main share among fish dishes should still be occupied by low-fat varieties, the use of which, subject to the rules of preparation, does not carry any risks for the pancreas, but will only be useful.

Lean fish varieties (fat content within 4%)

1. The lowest fat content (up to 1%) is observed in marine fish (cod, lemon, navaga, haddock, blue whiting, saithe, pollock) and river perch.
2. Pike perch, pike, grass carp, argentina, white-eye, white fish, flounder, crucian carp, mullet, grenadier, lamprey, burbot, omul, roach, prystipoma, whitefish, roach, grayling, schokuri have a fat content of 1 to 2%.
3. From 2 to 4% fat is found in asp, rudd, icefish, mackerel, merrow, sea ​​bass, pagrus, halibut, whitefish, carp, lean herring, trout, greenling and hake.

These indicators are approximate, since the fat content of fish depends not only on the variety, but also on the age of the fish caught, the time of the catch (before spawning in autumn and winter, the fish has the highest fat content). But to navigate when choosing fish for diet food follows precisely these varieties.

Fish of moderately fatty varieties (fat content within 8%)

• anchovies;
• pink salmon;
• catfish;
• carp;
• chum salmon;
• smelt;
• red-eyed;
• river and sea bream;
• oily fish;
• capelin spring;
• carp;
• herring;
• silverfish;
• snack;
• horse mackerel;
• cheese;
• tuna;
• sole;

Features of buying and cooking fish with pancreatitis

The most healthy fish- fresh, but it is impossible to buy fresh sea fish in many regions of Russia. Therefore, it is often necessary to buy fresh-frozen fish, from which you should choose the highest quality, not re-frozen and not re-frozen (this may be evidenced by yellow coating, a large amount of snow and ice on the fish carcass, an uneven layer of ice).

Before cooking fish dishes, the fish should be thoroughly cleaned and washed. AT acute periods diseases for food use only fish fillet, that is, the skin and bones should be removed. The menu can include dishes from chopped fillets - quenelles, steamed cutlets, soufflés and casseroles.

During the remission period, fish cooked in a whole piece (or carcass) is already allowed - boiled, steamed, stewed, baked. Fried, smoked, salted and dried fish, canned fish are excluded from the diet.

Some people mistakenly believe that the diet is strictly limited to grains, vegetables, and meats. This opinion is fundamentally wrong, because for the normal functioning of the body it is necessary full set vitamins and minerals that a person receives from food. A good source of amino acids and protein is lean fish for the diet. Lists of permitted varieties include fish with less than 4% fat.

Scientists have long proven that fish plays a key role in dietary nutrition. What kind of fish can you eat if available concomitant diseases, the gastroenterologist will explain, but its presence in the diet is mandatory. Therefore, it should be contained in the menu of losing weight. Useful trace elements and vitamins provide health, and Omega-3 fatty acids will give beauty to hair and nails. Therefore, eating fish will help not only get rid of extra pounds, but also maintain external beauty.

fish for weight loss

The product is a source of high quality protein, which belongs to the group of easily digestible components. For example: meat delicacies are completely digested by the body in 4 hours, while fish - in 2. When compiling a diet menu, you can safely include fish in your evening meal.

Useful properties of the product are due to its unique composition, which includes:

• fatty amino acids Omega-3;
• vitamins of groups A, D, B;
• phosphorus, zinc and iodine.

The calorie content of a dish directly depends on the method of its preparation. Nutritionists recommend eating boiled or oven-baked fish. There are many diet recipes for fish dishes, thanks to which you can easily cook delicious and healthy lunch or dinner at home. Eat a delicacy 3 times a week to fully satisfy the body's natural need for useful substances and keep yourself in shape.

By eating seafood, you protect yourself from heart disease, increase immunity and ensure stable brain function.

Fish varieties - list

The calorie content of a particular variety directly depends on the level of its fat content. Popular diet recipes are based on the preparation of low-fat fish, which is easy to find among river representatives.

• Fatty. As part of the product mass fraction fat is 8% or more. There are 230 kcal per 100 g, which significantly exceeds the calorie content of pork. These species include halibut, eel, mackerel.
• Medium fat. The amount of fat varies between 4-8%, and the calorie content is 120 kcal. Among the representatives - pink salmon, perch, trout.
• Low fat. Indispensable varieties of fish for the diet. The fat content does not exceed 4%, which makes it possible to attribute the product to the so-called "skinny" varieties. The calorie content of the finished dish is only 80 kcal. These include blue whiting, roach, carp, rudd, etc.

Table of calories and fat content of fish

Composing daily menu, do not forget to include a fish steak or a steam cutlet in it.

You can find out which lean fish in the diet is best from the table below.

Representatives of the elite variety of red fish can hardly be attributed to fatty varieties. Nutritionists distinguish trout and pink salmon as the most dietary of their kind. The fat content in them ranges up to 7%, and the calorie content exceeds the value of 150 kcal.

The presented low-fat varieties are easily digestible. In addition, they contain a large amount of iodine, vitamin B, phosphorus. The Diet Varieties Calorie Table is designed as an aid guide to correct compilation diet menu.

When choosing a product for a diet, try to give preference to varieties with white meat. They are considered the most dietary and low-calorie. These include perch, cod and haddock.

Can fish be substituted

Seafood is a storehouse of unique vitamins and minerals that are difficult to find an alternative. Often, fish is called a meat substitute, especially in dietary nutrition. There are times when an allergy occurs to delicacies, then you have to think about an alternative.

On a diet, you can replace fish with products plant origin. These include soybeans, tofu cheese, and certain types of legumes. For example, in terms of amino acid content, one serving of lentils is in no way inferior to the same amount of fish delicacy. From negative points- Amino acids of plant origin are absorbed much worse.

You can replace fish on a diet mushrooms and nuts. If you choose cashew nuts, then in addition to proteins and amino acids, the body will be enriched with phosphorus. When choosing nuts or mushrooms for a diet, remember that the daily portion should not exceed 50 g.

An excellent alternative to dietary fish delicacies is flaxseed. Apart from fatty acids They contain zinc, iron and calcium. Flax seeds can be ground to a state of flour, consumed with kefir for breakfast or as an independent dish instead of porridge. You can replace fish with seaweed, from which nutritious dietary salads are obtained.

Specialists in correct and healthy eating it is advised to pay attention to dairy products, as they can be replaced to a greater extent animal protein. Milk, kefir and natural yogurt contain calcium, proteins and vitamins, which are essential for the normal functioning of the body.

Other sources

An alternative to the most valuable source of amino acids is buckwheat grain. Healthy porridge forms the basis of even the most strict diets. The diet of an athlete and a patient with diseases of the intestines, liver and stomach cannot do without it.

This composition of this porridge is not in vain considered extremely nutritious. Coming to Russia from Ancient Greece(from where the name of buckwheat came from), all Slavs rightfully appreciated its benefits. Buckwheat porridge is a primordially Russian dish, which was eaten to replenish strength.

In general, nutritionists do not advise completely abandoning healthy seafood. It is quite difficult to make up for the lack of fatty acids and microelements in the body due to plant components. Eat fish delicacies at least a couple of times a week to maintain your health and figure.

Fish for medicinal purposes

Therapists declare the benefits of the product for the body and prescribe it as a basis medical nutrition. With a 5 table diet, the product is used to treat:

• cirrhosis of the liver;
• cholecystitis;
• hepatitis A;
• cholelithiasis.

Table number 5 has a varied menu, but its origins are obligatory use marine product. It is best to boil a piece in a double boiler or bake in the oven, but only after preliminary heat treatment. You can find recipes for fish dishes in books on healthy eating or ask your doctor.

During the diet period it is allowed to cook jellied fish, souffle or broths. You can stick to a diet of 5 tables for 1.5-2 years.

AT medicinal purposes it is recommended to use low-fat varieties of fish, the list of which is given above. If you are a fan of herring, then before eating it must be soaked in a mixture of milk and water. Ready-made delicacies are served as cold appetizers.

Salted and smoked fish

It's no secret that proper nutrition based on fresh food. Nutritionists do not prohibit adding to the diet salted fish. An exception in salted varieties can only be ram and fatty herring, which are cooked with a lot of salt.

There is even a popular food system - a salty diet. It is based on the use of salty foods and fasting days with their use. The addition of salted fish is not prohibited, but you must adhere to the recommended portion (100 g). Eating a delicacy is allowed only in the morning to avoid swelling of the face in the morning.

Eating smoked fish has its disadvantages:

1. Any smoked meat contains substances that cause cancer.
2. Due to the increased amount of salt, the liver and stomach suffer.
3. The calorie content of a smoked product is much higher than that of a salted one. This is due to a special cooking technology.

Based on studies, nutritionists claim that the fat content of smoked fish is several times higher than that of a fresh product.

Smoked meat lovers need not fret. As you know, the product can be hot or cold smoked. So, smoked fish, which has undergone heat treatment not worth buying and using. Cold-smoked fish is less caloric, so occasionally it may appear on your table.

Cooking a delicacy

We have already decided that lean fish is not the only dish that is suitable for dietary nutrition. Recipes for preparing fish delicacies are quite diverse, which provides you with a large choice when compiling a menu.

Some nutritionists say that it is better to boil fish in a double boiler or bake in the oven without any extra additives. Place a piece of prepared fillet in lightly salted boiling water and serve when ready. This processing method allows dietary fish without extra costs.

There are more delicious recipes that offer you to bake your favorite stuffed product or fry in a pan.

River representatives with the lowest fat content are suitable for baking and frying, including pollock, perch, pike and hake. In boiled form, it is recommended to use tuna and salmon, which differ high content squirrel.

"Good" Dietary Grade Fish Will Saturate Your Body useful trace elements and make the weight loss process safe.

Nutritionists have debunked the myth that it is impossible to fry fish while following a diet. Ordinary fillet pieces can be fried in a small amount of sunflower oil and spices. It is not recommended to cook fish in batter or breadcrumbs.

Smoked, overly salty and fatty fish should be excluded from the diet forever.

Fish is one of the useful nutritious foods, which will give not only health, but also help to defeat excess weight. With the help of a wide variety of recipes, you can create a suitable menu for yourself for the entire period of the diet. Daily use fish will make you healthy and beautiful.

Fish is the product that perfectly balances all the vitamins and microelements that contribute to mental activity, good health, ideal appearance. Many therapeutic diets or diets for weight loss include fish dishes.

Any fish is useful for the body, but fatty fish varieties are more easily digestible and rich in amino acids. At the same time, it doesn’t matter if a sea or river specimen is listed on the menu.

Note! Residents of coastal areas are less likely to complain about problems with the heart and the cardiovascular system in general. People who eat fish at least 2-3 times a week practically do not suffer from depression.

Fatty fish is quickly and easily digested, unlike other meat products. There is a conditional division of all varieties of fish into three categories: fatty, medium fat and lean.

Most often, fish is included in diet menus, as it replaces all heavy foods that contain protein. At the same time, all components are remarkably absorbed. It is important to consider the varieties of oily fish and the main characteristics of the product that best describe the properties.

List of river and sea fish of fatty varieties:

Benefit and harm

Any fish is enriched with valuable acids and macronutrients. The benefits of fatty and lean fish varieties are undeniable. It does not matter where the catch was made in the river or, the sea or the ocean.

But in addition to positive effects on a person, negative effects can also be produced:

Naturally, it is red fish that has the greatest value. This snag lies in the method of cultivation and the small number of individuals. White fish of fatty varieties is of the same importance for the human body as varieties of red fish.

Important! Properly prepare the product. Save as much as possible beneficial features you can, if the fillet is baked, boiled.

Pearl fish is a separate family, which is distinguished by its small size. But this is a fatty variety, which is represented by a huge variety and low price.

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Fatty fish list and health benefits

Fatty fish have fat in tissues and in abdominal cavity in the area of gastrointestinal tract. Its fillet contains up to 30% fat, although this figure varies both within and between species. For example, fatty fish include small forage fish such as herring and anchovies, as well as other large pelagic fish such as salmon, trout, and mackerel ().

Oily fish can be compared to white fish, which only contain fat in the liver (much less than oily fish). White fish include, etc. White fish are usually demersal fish that live on or near the seabed, while oily fish are pelagic - live in the water column.

Fatty fish meat is good source vitamins A and D and rich (white fish also contains these nutrients but at a much lower concentration). For this reason, consuming fatty fish rather than white fish may be more beneficial for humans, especially in relation to cardiovascular disease ().

However, oily fish are known to carry higher levels of contaminants (such as mercury or dioxin) than white fish. Among the others beneficial effects researchers note that omega-3 fatty acids in oily fish may help improve inflammatory diseases such as arthritis.

Oily sea fish: list

Oily fish contains a significant amount of fat in all tissues of the body and in the abdominal cavity. Here is a list of oily fish:

• sea ​​trout
• anchovies
• sardines
• sprat
• saithe
• tuna
• shark
• Atlantic sturgeon
• sea ​​bass
• flounder

Elderly people who eat fish or seafood at least once a week are less likely to develop dementia, including Alzheimer's disease. In addition to providing vascular protection, omega-3 fatty acids contained in fish oil, may reduce inflammation in the brain and play a role in brain development and regeneration nerve cells ().

In a French study published in 2002 in British Medical Journal (BMJ), were attended by 1774 elderly residents of southern France for seven years. The scientists studied how much they ate meat and seafood, and how this was associated with the presence of symptoms of dementia.

The conclusion was that people who ate fish at least once a week had a significantly lower risk of being diagnosed with dementia over seven years. This study strengthened the results of studies Annals of Neurology. Due to the longer study period BMJ provided stronger evidence of a genuine protective effect.

Cardiovascular diseases

Consuming 200-400 grams of oily fish twice a week may also help prevent sudden death due to myocardial infarction, preventing cardiac arrhythmia ().

Eicosapentaenoic acid (EPA), found in fish oil, appears to drastically reduce inflammation by converting within the body to resolvins with beneficial effects on of cardio-vascular system and arthritis ().

In 1994 UK Committee on Medical Aspects of Food and Nutrition Policy (COMA) recommended that people eat at least two servings of fish per week, one of which should be oily fish.

In 2004 UK Food Standards Agency published recommendations on recommended minimum and maximum quantities oily fish to eat per week to balance the beneficial properties of omega-3 fatty acids and potential hazards use of polychlorinated biphenyls and dioxins. It reaffirmed the 1994 guidelines of two servings of fish per week, including one serving of oily fish. However, it was recommended to eat no more than four servings per week, and no more than two servings for pregnant or breastfeeding women ().

protection agency environment USA (EPA) indicates that the maximum allowable oral dose toxic substance methylmercury is 0.1 micrograms per kg of body weight per day. The corresponding blood mercury limit is 5.8 µg/L. Restrictions apply to certain oily fish:

• marlin
• swordfish
• shark
• tuna (to a lesser extent) ()

The recommendations for maximum oily fish intake were up to four servings (1 serving = 140 g) per week for men, boys, and women past childbearing age, and up to two servings per week for women. childbearing age including pregnant and lactating women and girls. There is no recommended limit on the consumption of white fish.

Guidelines EPA and USDA for 2007 set a limit only for the consumption of oily fish with more than one part per million of methylmercury, in particular:

• malacantha
• king mackerel
• shark
• swordfish

However, there are restrictions for breastfeeding/pregnant women and children under the age of six. These populations should completely avoid eating fish with high risk mercury contamination (listed above), and limit fish consumption to moderate and low content methylmercury up to 340 grams per week. Albacore tuna (albacore) should be limited to 170 grams or less per week.