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Everyone says fish is good for health, but there is a cooking style that causes harm, harm, and harm, Vietnamese people love to eat

The following article is an analysis by Dr. Phung Ngoc Minh Tan, a cardiologist at an international hospital in Ho Chi Minh City on the influence of fish processing methods on the nutritional value of this dish and as well as its effects. their impact on the health of the eater.

Here is a dialogue from the doctor’s case:

– Doctor: Your blood fat is a bit high, I want to know if you normally use fish as food?

– Patient: Yes. Fish is good for the heart, I know it, doctor.

– Doctor: So what kind of fish do you usually choose?

– Patient: Yes, out of all fish, my favorite is… fried fish balls!

– Doctor: ?!

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Fried breaded fish is a dish that many people like to eat because it is delicious, crispy but not good for health. (Illustration)

We all know that eating fish is good for the heart. Fish contains a lot of Omega-3, which helps to reduce blood fat and reduce the risk of atherosclerosis that causes narrowing of blood vessels. A heart-healthy diet requires at least two servings of fish per week.

But not all fish are created equal. Oily fish are the types of fish that contain the most Omega-3: Salmon, herring, tuna, anchovies.

However, processing also plays an important role. Many people do not like the fishy smell of fish, so they choose to deep-fry (deep-fried in oil) to make it easier to eat. Unfortunately, deep frying will cause the fish to absorb oil at high temperatures, increase the amount of trans fat, and at the same time lose Omega-3 in the fish (estimated to lose 80%!) This is not considered beneficial for the heart.

Forms such as dry, fish sauce, which contain a lot of salt, are also not good options for processing fish for the heart.

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The cooking method greatly affects the nutritional value and healthiness of the fish dish. (Illustration)

So how to cook fish well?

Boiled, steamed, water-bathed

With lower temperature, mainly steam cooking, this is the most suitable way to preserve the nutrition of fish.

Cooking soup, hot pot

– Similar to the above method, but be careful not to use too much salt and sugar when seasoning the soup. Limit frying / pan frying first and then cooking.


The scorched part when baking is thought to contain substances that can be harmful to health due to the presence of oxidizing agents. However, grilling fish produces less of these substances than grilling red meat (beef, pork, lamb, goat). Research shows that grilling is safer than grilling on a charcoal stove.

If you still want to fry, pan fry or fry without oil

The amount of Omega-3 lost when pan-frying is about 30%. This may be an acceptable temporary alternative, before becoming familiar with safer ways of preparation.

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Fish in sushi preserves many nutrients, but ingredients need to be carefully selected. (Illustration)

Another way of processing that is a bit difficult to popularize is… making sushi. Fresh fish pieces preserve most of the nutrition, with the super high Omega-3 content from tuna, salmon, avocado (avocado) is a great choice. Not to mention in soy sauce there is also an amount of Omega-3 and polyphenols.

In short, choose a way to cook fish at a moderate temperature, limit the addition of oil and spices, and give preference to oily fish. Deep frying fish like fried fish balls is not a good way.

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