Seafood in November, Dieting While Taking Care of Your Health 'Killing Two birds with one stone'
Nov 03, 2024
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It is possible in November, which is late autumn. This is because seafood such as fresh and nutritious oysters, mackerel, saury, and flatfish are in season.
Jeon Eun-bok, a dietary nutritionist at Global 365mc Daejeon Hospital, stressed that "Seafood is rich in low fat, high protein, and omega-3 to help manage healthy weight. Especially when it is fresh, nutrition and taste are maximized, so it is important to eat it in season."
In November, if you have decided to go on a diet, let's try to make a diet using seasonal seafood.
◇How about 'this seafood' on the table in November
Among the seasonal seafood in November, blue-backed fish that are good for roasting stand out the most. Typically, mackerel has a low calorie burden of 183 kcal per 100g, and is rich in omega-3 fatty acids, which lowers blood cholesterol and helps relieve inflammation. It also contains 18-19g of protein, which helps manage weight.
During diet, protein intake is particularly important because it can prevent muscle loss, increase satiety, and reduce carbohydrate intake to help weight loss. On an adult basis, the recommended daily intake of protein for women is about 50 to 55 g and for men, about 65 g. It is recommended to eat protein food about the size of the palm of your hand for each meal. Blue-backed fish, which is in season in November, can help you eat protein while on a diet.
Another blue-backed fish in season in November is saury.
The dietitian Jeon said "The saury contains about 20g of protein per 100g and is suitable for dieting due to its low fat content." At the end of November, saury can be dried and enjoyed as guamegi. When saury is frozen and melted in the bitter cold wind, it is born as a deep-aged gwamegi. As the saury is dried, moisture is lost, so various nutrients are concentrated in the gwamegi. Since most of them are consumed without cooking, it is also an advantage that they can be easily consumed.
Oyster is also one of the must-eat seafood in November. The oyster, called the `Milk of the Sea', is 97 kcal per 100 g, low in calories and contains 7 g of protein. In particular, oysters are rich in selenium, which helps antioxidants, reduces inflammation, and helps recover from fatigue. In addition, cockles are about 81 kcal per 100g, and they are rich in iron and amino acids, making them particularly good for restoring physical strength.
◇The association between Omega-3 and diet
The reason steel seafood is good for diet is that it is low in fat, high in protein, and is rich in 'healthy fat'. The dietitian Jeon explained, "'Omega-3, which is particularly high in mackerel among ingredients in season in November, helps to reduce weight by suppressing inflammation and improving insulin resistance.'"
Omega-3, known as healthy fat, transmits hormone signals from fat cells to promote fat combustion and increase satiety, helping to control appetite. In addition, intake of omega-3 improves lipid, protects blood vessels with anti-inflammatory and antiplatelet actions, promotes neurodevelopment and synaptic function, and improves cognitive function.
"Oyster, a typical low-fat, high-protein food, also contains omega-3," Jeon said. "Zinc contained in oysters is also known to help suppress appetite, and if oysters are consumed as a diet, they are also effective in reducing unnecessary snack intake."
◇Recommendation of seasonal seafood diet recipe in November
Seafood can be easily cooked with various recipes, so you can maintain a pleasant diet even during a diet. The following is a recipe for a seasonal seafood diet in November recommended by a dietitian.
If you think of a warm soup when the cold wind blows, let's make a Mediterranean fish soup 'Buyaves' using low-fat white fish flatfish in season in late autumn. Stir-fry onions, garlic, celery and carrots in olive oil, then add tomatoes, water and herbs (time, bay leaves) and boil. After that, it is completed by adding cod, mussels, and shrimp, which are in season in November, and cooking them. If you finish it with parsley or saffron, it will be a light and healthy meal.
Photo = 365 mc
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