日本人平均壽命84歲,是最長壽的國家、愛斯基摩人罹患心血管疾病的比例偏低,這些都和常吃魚的習慣息息相關,魚類除了富含豐富的蛋白質,且夾帶的脂肪以Omega-3 不飽和脂肪酸為主,是人體成長所需的必備營養素。 不過,現代人生活忙碌,很少有時間到生鮮市場買新鮮的魚回家烹調,於是「魚罐頭」成為很多婆婆媽媽、小資女的選擇,但有些民眾買了之後,又會怕魚罐頭沒甚麼營養,如今,美國醫學專家打破民眾的迷思。


據美國農業國家營養資料庫顯示,新鮮的魚和魚罐頭大致上有相同的營養價值。而美國塔夫茨大學(Tufts University School of Medicine)營養科學和政策學系的教授艾莉絲(Alice H Lichtenstein)指出,無論只吃了哪種而不吃另一種都不是個明智的選擇,因為都有它的優點和缺點。

魚罐頭比較容易取得也比新鮮的魚還便宜,而且又較長的保存期限

,但是比起新鮮的魚,魚罐頭含有較多的鈉,而比較多的民眾偏愛新鮮的味道。

另一方面,相較於新鮮的魚,魚罐頭比較有可能是野生的,某些養殖魚類常被發現含有較高含量的汙染物。

此外,因為製作魚罐頭的過程中,會加工將沙丁魚骨頭軟化,所以沙丁魚罐頭通常提供更多鈣,也更容易下嚥

而懷孕婦女擔憂的汞含量,艾莉絲教授認為,魚罐頭像鮭魚的汞含量可能比新鮮的魚還少,因為較小尺寸的魚,汞含量少於大隻的魚。而因為油有助於將營養物質保留在魚身上,所以魚罐頭裡的「油」比魚在水中能保留更多的omega-3脂肪酸,對腦發展有幫助。

然而,即便油會增加多餘的熱量。不過艾莉絲教授覺得還是值得。

原始資料來源:The New York times (OCTOBER 7, 2015):

http://well.blogs.nytimes.com/2015/10/07/ask-well-canned-vs-fresh-fish-2/?_r=0

Q:

Does canned fish like tuna and salmon have the same nutritional value as fresh fish?

The canned products are certainly cheaper, available and convenient.

A:

Yes, fresh and canned fish have roughly the same nutritional value, according to experts and the United States Department of Agriculture’s National Nutrient Database. And whether to eat one over the other isn’t an obvious choice, because each has advantages and disadvantages, said Alice Lichtenstein, a professor at Tufts University’s Friedman School of Nutrition Science and Policy.

Canned tends to be cheaper and easier than fresh, with a longer shelf life. But it also tends to have more sodium than fresh, she said, and many people prefer the taste of fresh.

Canned fish is also more likely to be wild than farmed, said Kristin Kirkpatrick, a registered dietitian and manager of nutrition services at the Cleveland Clinic Wellness Institute; some types of farmed fish have been found to be high in pollutants. Plus, canned fish such as sardines generally provide more calcium, because the calcium-rich bones are softened by processing and therefore more likely to be eaten.

In terms of mercury levels, a particular concern for pregnant women, Dr. Lichtenstein said she suspected that canned fish like salmon probably contains less mercury than fresh, because smaller-size fish, which carry less mercury than larger ones, are more likely to end up in cans.

If you choose canned, fish canned in oil is more likely than fish packed in water to retain more omega-3 fatty acids, considered good brain food, Ms. Kirkpatrick said, because the oil helps keep the nutrients in the fish. Oil adds extra calories, but if packing in oil means someone will eat fish they wouldn’t otherwise, it’s worth it, Dr. Lichtenstein said.

“Bottom line,” Ms. Kirkpatrick said, “it’s important to get your omega-3s, and one of the easiest and most affordable ways to do that is to go canned. You won’t be skimping on nutrition.”

影片來源:Youtube-sarah079728/Mr98NFL

https://www.facebook.com/video.php?v=927880180580407&theater

 



隨機文章

×
網友回饋 回應:0
  • 歡迎來到隨意窩Xuite

    開啟選單瀏覽服務或以關鍵字搜尋。

     
  • 瀏覽更多精彩內容

    切換至格主其他頻道或直接搜尋。

     
  • 快速便利分享工具

    提供多種分享方式傳遞內容資訊。

     
  • 更多推薦APP

    隨意遊與隨食記app僅支援ios裝置。