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Top 5 foods with fish in the lead
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1. Do Poles like to reach for fish?
This is confirmed by numerous studies. Poland occupied 21st place with a score of 13.6 kg/person. Januszko, J. In 2020 another summary was presented, according to which in 2019 the average Polish eaten 13.1 kg of fish. In our country the most popular are cod, bass, mint and carp (K. In Poland the consumption of fish and seafood is not high.2. Why is it worth eating fish?
In addition, they reduce the risk of developing anemia and coronary heart disease (K. It also confirms the role of fish fats in lowering blood pressure (M.P. Fish are a source of full-fledged protein. The most rich in this nutrient are fresh fish halibut, sardine or tuna (O. Kałuża 2019). Fatty fish are particularly rich in vitamins A and D, while lean are rich in B vitamins. They are high in unsaturated omega-3 fatty acids, which provide the body with a high concentration of phosphorus-dependent effects, e.g. they contribute to the reduction of magnesium acidity, normal blood pressure, 13% and antibodies to the blood of many species of fish, and they have a potent antibacterial, anti-inflammatory and anti-oxidant properties since January 2015).3. Content of the selected nutrients in certain fish species (H. Kunachowicz et al. 2016)
String: protein: 19, 2 g, polyunsaturated fatty acids: 0, 58 g, D vitamin A: 5, 0 μg, D?? potassium: 446 mg, D magnesium: 28 mg, Phosphorus: 202 mg. potassiums: 348 mg, Magnesium: 26 mg, P phosphorous: 190 mg.4. Top 5 foods with fish in the lead
The bakery must be heated to 200°C.2. Wash, roll, wipe on a medium-sized plate.4. Mix thoroughly.5. Then turn to the other side and bake another 10 minutes.6. Cover the other half of the loaf. Preparation time: 45 minutes Ingredients: graham loaf art (90 g), filet with dorsal portion (100 g), egg 1⁄2 art (50 g), marshmallow piece (30 g), blush box fat (5 g), strawberries 5 1⁄2 eggs (2 g), onion five eggs (15 g), olive oil oils (0.5 g), salt (0.5 g) and olive oil (0.1 g), butter (0.3 g), pepper (0.4 g), oatmeal (0.8 g), cornuts (0.9 g), porcelain (0.85 g), cocoa (0.7 g), cheese (0.6 g), potato (0.2 g), beef, beef and beef) and potatoes (10 g), vegetable oats (10 g) 8 g, olive5. Colored spaghetti with tuna
The nutritional value (1 serving): Energy: 504 kcal, protein: 25.4 g, ?? fats: 7.8 g, 1⁄2 g in carbohydrates: 36.3 g, 1 1⁄2 g of olive fibre: 7.4 g. How to prepare.6. A salad with grilled salmon and herbal dressing
Wash, dry, slice 1⁄2 teaspoon of olive oil, sprinkle the whole of the vegetable with a pinch of salt, and soak it in a grill pan. Time of preparation: 40 minutes. Ingredients (per 1 serving): t of the olive oil in the bowl, tt of the eggs in the egg rolls (100 g), ht of the yolk rolls (50 g) and the salt rolls (0,1 g), oregano and basil. Wash and slice the vegetables in smaller pieces.7. A roasted straw with vegetables and yogurt sauce
Bake the fish to 195°C.2. cook the fish with a spoonful of olive oil and lemon juice. Cut the purified and preserved potatoes into fries, the pepper in the stalks.5. bake for 25 minutes.6. Place the prepared fish and vegetables on a plate, serve with a casserole.8. Fish pulp in tomato sauce with rice and asparagus
Wash the fish, dry it, place it in a bowl and crush it with a blender. The ingredients are: filet of menta portion (100 g), onion 2 plastic pellets (30 g) garlic tooth (5 g), eggs fat, box of manna thickness of eggs (10 g), salted tomatoes (0.40 g) and salted potatoes (0.50 g), potato juice (10.5 g), olive oil (10.8 g), oily meal (10.0 g), porridge (10.1 g), 10 g of olive oil, 5 g of butter (10.3 g), 1 g of salt, 5 oils, 10 oils of protein (10.2 g), 5 oats of olive, 1 oats (10.7 g), 4 oils (10.4 g), 8 oils: 1 oils per ounce (10.6 g), 15 oats per pound (10.9 g), 7 oatmeal (10.50 g).
