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[title] => Zdravstvene blagodati ribe su brojne, štiti nas od svih udara, ali što je sa živom i toksičnim tvarima? Evo preciznog odgovora
[alias] => zdravstvene-blagodati-ribe-su-brojne-stiti-nas-od-svih-udara-ali-sto-je-sa-zivom-i-toksicnim-tvarima-evo-preciznog-odgovora
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Liječnici kažu da redovito konzumiranje ribe može smanjiti rizik od srčanog udara, moždanog udara i poremećaja metabolizma lipida - štetnog nakupljanja masti i tvari sličnih mastima u organizmu, a istodobno blagotvorno djeluje na razinu kolesterola.
Korisne masti iz ribljeg ulja imaju višestruke prehrambene prednosti zbog kojih se u prehranu isplati uključiti nešto lososa ili haringe, smatraju članovi Njemačke udruge za prehranu (DGE) koji tjedno preporučuju konzumaciju jedne do dviju porcija ribe.
Konzumacija ribe pridonosi zdravlju srca zahvaljujući dvjema omega-3 masnim kiselinama iz ribljeg ulja: dokozaheksaenskoj kiselini (DHA) i eikosapentaenskoj kiselini (EPA). Ove polinezasićene masti pronalazimo uglavnom u ribi s masnim tkivom.
Ribe s niskim udjelom masti su bakalar, list i škarpina koje na 100 grama sadrže između 280 i 840 miligrama omega-3, dok je u masnim ribama poput lososa, skuše i haringe ima puno više.
- Ovisno o količini masti, 100 grama haringe opskrbljuje organizam s 2000 do 3000 miligrama EPA i DHA - kaže glasnogovornica DGE-a Antje Gahl.
Po aktualnim podacima samo 250 miligrama EPA i DHA dnevno ima pozitivan zdravstveni učinak. Ostale masne ribe, kod kojih udio ribljeg ulja čini preko 10 posto su jegulje, papaline i atlantski iverak. Vrste ribe s umjereno visokim udjelom ribljeg ulja (2 do 10 posto) su grgeč, pastrva i šaran.
- Fileti riba bogatih masnim tkivom sadrže i visoke količine vitamina A i D - kaže Ute Schroeder iz Centra za prehranu i heanu koji djeluje pri njemačkom Institutu Max Rubner, ali i visoke koncentracije nijacina (vitamina B3) te vitamina B6 i B12. Isto vrijedi za esencijalne minerale u tragovima, selen i jod.
- U usporedbi sa slatkovodnom ribom, morska riba je bogata jodom pa se prosječna dnevna potreba za tim mikroelementom može zadovoljiti obrokom od 150 grama morske ribe - kaže Schroeder, napominjući da su dobri izvori joda i bakalar, skuša te list.
U crvenom mišiću riba nalazi se veća koncentracija vitamina i mikronutrijenata nego u bijelom mišiću. Ribe s većom crvenom mišićnom masom su haringa, skuša, sardina i tuna.
Bijeli mišići kod riba kontrahiraju se anaerobno pa za energiju koriste glukozu, dok se crveni mišići kontrahiraju aerobno pa za energiju koriste masti.
Tuna, zajedno s iglunom, bakalarom, štukom i oslićem može sadržavati relativno visoke razine žive no to vas ne bi smjelo sprečavati u tome da konzumirate ove vrste ribe.
- Ako tjedno jedete jednu ili dvije porcije ribe, zdravstvena korist nadmašit će sve štetne učinke od moguće kontaminacije živom ili drugim toksičnim tvarima - ističe Gahl.
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[cleanTitle] => Zdravstvene blagodati ribe su brojne, štiti nas od svih udara, ali što je sa živom i toksičnim tvarima? Evo preciznog odgovora
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Liječnici kažu da redovito konzumiranje ribe može smanjiti rizik od srčanog udara, moždanog udara i poremećaja metabolizma lipida - štetnog nakupljanja masti i tvari sličnih mastima u organizmu, a istodobno blagotvorno djeluje na razinu kolesterola.
Korisne masti iz ribljeg ulja imaju višestruke prehrambene prednosti zbog kojih se u prehranu isplati uključiti nešto lososa ili haringe, smatraju članovi Njemačke udruge za prehranu (DGE) koji tjedno preporučuju konzumaciju jedne do dviju porcija ribe.
Konzumacija ribe pridonosi zdravlju srca zahvaljujući dvjema omega-3 masnim kiselinama iz ribljeg ulja: dokozaheksaenskoj kiselini (DHA) i eikosapentaenskoj kiselini (EPA). Ove polinezasićene masti pronalazimo uglavnom u ribi s masnim tkivom.
Ribe s niskim udjelom masti su bakalar, list i škarpina koje na 100 grama sadrže između 280 i 840 miligrama omega-3, dok je u masnim ribama poput lososa, skuše i haringe ima puno više.
- Ovisno o količini masti, 100 grama haringe opskrbljuje organizam s 2000 do 3000 miligrama EPA i DHA - kaže glasnogovornica DGE-a Antje Gahl.
Po aktualnim podacima samo 250 miligrama EPA i DHA dnevno ima pozitivan zdravstveni učinak. Ostale masne ribe, kod kojih udio ribljeg ulja čini preko 10 posto su jegulje, papaline i atlantski iverak. Vrste ribe s umjereno visokim udjelom ribljeg ulja (2 do 10 posto) su grgeč, pastrva i šaran.
- Fileti riba bogatih masnim tkivom sadrže i visoke količine vitamina A i D - kaže Ute Schroeder iz Centra za prehranu i heanu koji djeluje pri njemačkom Institutu Max Rubner, ali i visoke koncentracije nijacina (vitamina B3) te vitamina B6 i B12. Isto vrijedi za esencijalne minerale u tragovima, selen i jod.
- U usporedbi sa slatkovodnom ribom, morska riba je bogata jodom pa se prosječna dnevna potreba za tim mikroelementom može zadovoljiti obrokom od 150 grama morske ribe - kaže Schroeder, napominjući da su dobri izvori joda i bakalar, skuša te list.
U crvenom mišiću riba nalazi se veća koncentracija vitamina i mikronutrijenata nego u bijelom mišiću. Ribe s većom crvenom mišićnom masom su haringa, skuša, sardina i tuna.
Bijeli mišići kod riba kontrahiraju se anaerobno pa za energiju koriste glukozu, dok se crveni mišići kontrahiraju aerobno pa za energiju koriste masti.
Tuna, zajedno s iglunom, bakalarom, štukom i oslićem može sadržavati relativno visoke razine žive no to vas ne bi smjelo sprečavati u tome da konzumirate ove vrste ribe.
- Ako tjedno jedete jednu ili dvije porcije ribe, zdravstvena korist nadmašit će sve štetne učinke od moguće kontaminacije živom ili drugim toksičnim tvarima - ističe Gahl.
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10. svibanj 2024 15:29
