Category: Food

September 3, 2021

Benefits and Risks of Eating Fish

Eating fish is part of the food culture of seaside countries, especially those of the Mediterranean basin, where the nutritional model refers to the Mediterranean Diet. There are many benefits for our health from fish. In recent years, thanks to the ‘fashion’ of sushi, the consumption of raw fish has increased dramatically and, with it, the risk of contracting zoonoses, i.e. diseases and / or infections transmitted directly or indirectly from animals to humans and vice versa.

By virtue of its nutritional values, fish is essential for a healthy and well balanced diet, it is advisable to include it in your diet and consume it at least 2 times a week; as meat, eggs and milk and derivatives, in fact, it provides proteins with a high biological value, moreover, it is rich in mono and polyunsaturated fats, including the precious ω3, mineral salts and vitamins fresh seafood delivery.

Fish proteins are considered noble because they have a high nutritional power, as they contain all the essential amino acids (amino acids that our body is unable to synthesize), but they are also more digestible than those from other animal sources.

The composition of fats, on the other hand, is more variable and is closely linked to the type of fish. The percentage of fat varies from 0.3 to 14%, so much so that it can be divided into:

lean fish, with less than 5% fat (including cod, sole, hake, trout and sea bream);

semi-fatty fish, with a fat percentage between 5 and 10% (including perch, snapper, swordfish);

fatty fish with more than 10% fat (including salmon, mackerel, herring and eels).

However, there is a clear prevalence of polyunsaturated fatty acids, mainly ω3, capable of reducing blood cholesterol levels. Furthermore, ω3 promote fetal development, for this reason, fish is also recommended during pregnancy and lactation. Finally, they allow the absorption of fat-soluble vitamins.

Among the mineral salts contained in fish we find:

Phosphorus which contributes to the absorption of calcium in the intestine, strengthens the regenerative power of cells and is important for bone construction, stamina generation and expansion of the organism. Similarly, it supports the usage of vitamins by the body and is especially effective in diseases of sight, hearing and smell. Furthermore, it performs a buffer function for maintaining the pH balance in the blood. Finally, it improves memory and invigorates in case of fatigue and depression.

Calcium essential for the growth and health of bones and for the well-being of the teeth, as it guarantees their thickness and elasticity. Fights the tendency to tooth decay, osteoporosis and decalcification. It is necessary for proper muscle development, prevents cramps and contractures. Calcium stimulates cell metabolism, the assimilation of nutrients and the production of energy. It is indicated during pregnancy and lactation. Essential for the balance of the nervous system, calcium lowers cholesterol, stabilizes the heart rhythm and regulates blood clotting and pH. Calcium is a natural tranquilizer, fights nervousness, insomnia and depression, strengthens learning ability and memory.

July 19, 2021

The essential nutrients in your confinement food

What should be your first focus post-delivery? You are celebrating the arrival of your new bundle of joy. At the same time, you should concentrate on improving your health that can have an impact on the baby’s health as well. For this, you should select a good confinement food tingkat, that can assist you in this process by providing a well-balanced meal.

  • Fruits and vegetables:

It is very important to include fruits and vegetables in your diet after delivery. The main focus after delivery should be to eat food rich in a variety of nutrients so that it helps both you and the baby. Discuss with your doctor as to what are the most important nutrients you need during this time. Kale and spinach are very good leafy vegetables that you can include to improve breastmilk secretion. Fiber-rich veggies like carrot and cauliflower help to avoid constipation in new moms. It is generally said that cold foods should be avoided and your body should be kept warm during this time. Ginger, onion, and garlic should be incorporated in your food for this. Fruits like papaya, grapes, and blueberries have rich antioxidants and can help you in recovering. Your confinement food should include all important fruits and veggies.

  • Water and other liquids:

It is very important to stay hydrated during this time. You tend to feel more thirsty and since you are feeding the child, you can feel dehydrated soon. So you have to increase the supply of water and other fluids with a lot of nutrients. If you have a confinement nanny along, she can help you with the nutrient-rich herbal tea and soups. Make sure you check with the food supplier that confinement food tingkat includes all this. Red dates among other things are said to help replenish lost blood. You can have it in the form of tea also.

  • Lean meat:

You have spent a lot of energy during your delivery. You must be feeling exhausted and your body needs food that can help in recovering smoothly as also quickly. Lean meats are a rich source of iron which is the most needed nutrient for recovery. Attending to the newborn isn’t an easy task. You will feel drained with sleep cycles affected. When you supplement your food with iron you will no longer feel that you have low energy. A soup with skinless chicken can be a good choice.

  • Pulses:

You also need a lot of protein during recovery. Pulses like lentils, beans, and legumes are rich in protein. They are rich in minerals and fiber. You can also include eggs that are a good source of protein. They can be easily included in the diet in various forms. Your confinement meal will include all this.