However, the nutritional content and amount of saturated fat of a dish is highly dependent on how it is prepared and the ingredients that accompany it. Processing shell The right way brings many health benefits. Read the article below before deciding to go on a beach vacation next summer.
Are clams safe for the heart?
If processed properly, seafood dishes of shrimp, crab, and shellfish can help control cholesterol effectively, thereby reducing the risk of cardiovascular disease.
Steamed or boiled clams are a nutritious dish that is low in cholesterol and saturated fat.
Fresh and sweet white meatballs from shellfish are easy to prepare, making any dish delicious. Image source: crab seafood.
But if fried or served with butter or cheese sauce, the saturated fat and overall cholesterol content of the dish will increase. So to reduce the risk of heart disease, you can replace it with healthier ingredients such as olive oil or use other cooking methods such as grilling or grilling directly over the fire. It is important not to overcook the scallops as they will become chewy and lose their sweetness.
The chef recommends adding the clam meat only when the pan is hot so the outer layer can dry out and brown. Bake for 5 minutes, sprinkle a little pepper, salt, lemon to taste. Or you can eat it with some spices. Image source: delish.com
To enjoy a delicious dish of shellfish while maintaining health, you should limit saturated fat content to a maximum of 7% of total daily calories (according to the American Heart Association AHA). With a diet of around 2,000-2,500 calories/day, this ratio corresponds to no more than 16-19g of saturated fat.
In addition, dietary cholesterol intake should be less than 300 mg/day for healthy people and less than 200 mg/day for people with cardiovascular disease.
Pregnant women can eat 2-3 servings / week
According to the United States Department of Agriculture, a serving of about 100g of steamed clams will have:
Calories: 85 kcal
Protein: 14.8g
Fat: 0.6 g
Carbs: 4 g
Cholesterol: 29 mg
Saturated fat: 0.158 g
Selenium: 15.7 mcg (daily value 29%)
Zinc: 1.12 mg (10% daily value)
Vitamin B12: 1.64 mcg (68% daily value)
Magnesium: 27mg (6% daily value)
Scallops are a rich source of protein and also have one of the lowest mercury levels in seafood. Therefore, pregnant or lactating women can eat 2-3 servings/week.
A diet that provides adequate protein, vitamins and minerals will help build strong bones and support overall body development. Shellfish is also a low-carb food and can be included in your diet to help control weight and balance blood sugar.
In addition, shellfish also contain omega-3 fatty acids such as EPA and DHA which are needed for brain development and cell membrane structure. Studies show that omega-3’s anti-inflammatory properties may be beneficial for a number of medical conditions, such as heart disease, blood pressure, vision loss, arthritis, brain aging, and some cancers.
When buying fresh mussels, look for shells that are alive, and have no odor. Peel and clean before processing.
In Vietnam, mussels (also known as fan clams) are abundant in the Phan Thiet and Phu Quoc seas. Source: vnhaisan
If you buy frozen scallops, choose one that is labeled “dry packaged” and doesn’t use a chemical process. The product can be stored in the freezer and thawed in the refrigerator before processing to avoid food poisoning.
Depending on the dish, you can choose sea scallops or bay scallops. The size of sea shells can be three times the size of clams in the bay. One package of about 0.45 kg (one pound) of shellfish is usually the equivalent of 20-30 sea shells or 50-100 bay shells
The “Food Society” project https://thucphamcongdong.vn/ provides the Vietnamese people with reasonable, accurate, objective and reliable scientific knowledge about food, nutrition and health with a desire to spread knowledge spread, hand in hand to public health. The project knowledge system is synthesized, translated, translated and regularly updated from reputable and accurate scientific information sources by domestic and foreign scientists working in the field of Food Technology and Industry related to Food Technology.
Referring: www.medicalnewstoday.com
at Blogtuan.info – Source: Soha.vn – Read the original article here
