Trout - calorie content and benefits of fish, harm and contraindications * Crossfit

Food

2K 0 07.02.2019 (last revised: 26.03.2019)

Trout is a freshwater red fish from the genus salmon. The product has beneficial properties due to its saturation with fats, vitamins and amino acids. In addition, due to its low calorie content, trout is suitable for dietary nutrition, and due to its high protein content, it can be included in the diet of athletes.

Composition, nutritional value and calorie content

The calorie content of trout depends directly on the method of cooking the fish, and its composition and nutritional value also depends on the variety. The calorie content of raw trout per 100 g averages 96.8 kcal, which is considered a low figure, given that the fish belongs to fatty varieties. The calorie content of the fattier rainbow trout is slightly higher at 140.6 kcal.

Depending on the cooking method, the number of calories changes as follows:

baked in the oven - 102.8 kcal;
fried in a pan with butter - 210.3 kcal;
for a couple - 118.6 kcal;
slightly and slightly salted - 185.9 kcal;
smoked - 133.1 kcal;
salted - 204.1 kcal.

It is more than obvious that while following a diet, it is necessary to eat fish baked or steamed, since thanks to this technology of cooking the product, the maximum amount of useful components will be preserved. Salted, lightly salted and smoked fish cannot be called particularly useful.

Nutritional value (BZHU) of fresh trout per 100 g:

proteins - 21 g;
fats - 6.5 g;
carbohydrates - 0 g;
water - 72.0 g;
ash - 1.1 g;
cholesterol - 56 mg;
omega-3 - 0.19 g;
omega-6 - 0.39 g

Chemical composition of minerals per 100 g:

potassium - 363 mg;
magnesium - 21.9 mg;
sodium - 52.5 mg;
phosphorus - 245.1 mg;
calcium - 42.85 mg;
iron - 1.5 mg;
copper - 0.187 mg;
manganese - 0.85 mg;
zinc - 0.6 mg.

In addition, trout is rich in vitamins such as:

A - 16.3 mg;
B1 - 0.4 mg;
B2 - 0.33 mg;
B6 - 0.2 mg;
E - 0.2 mg;
B12 - 7.69 mg;
C - 0.489 mg;
K - 0.09 μg;
PP - 4.45 mg;
D - 3.97 mcg.

Trout contains up to 8 nonessential and 10 essential amino acids, which have a positive effect on women's and men's health.

Useful properties of trout for the body

The beneficial properties of trout for the human body are very extensive. Regular consumption of red fish affects not only the state of health in general, but also the functioning of individual internal organs.

Due to the extensive content of useful elements, trout has a positive effect on brain function, increases efficiency, concentration and even physical endurance, which athletes around the world skillfully use. Regular consumption of fish improves memory ability, alertness and other cognitive functions.
The walls of blood vessels and myocardium will be strengthened, blood circulation will improve, and blood pressure will normalize. Trout helps to eliminate harmful components such as cholesterol from the body, thereby reducing the risk of developing cardiac diseases.
Thanks to the nutrients included in the fish, the blood sugar level can be evened out, so the product is especially useful for diabetes.
The nervous system is strengthened and the negative effects of stress on the body are prevented. As a result, sleep improves and the risk of neurosis or depression decreases.
The aging process slows down due to the vitamin E, selenium and ascorbic acid that are part of the trout, since thanks to them the oxidative effect of free radicals on the body is neutralized.
Regular consumption of red fish will strengthen the immune system.
Toxins and decay products are removed from the body.
Trout protein is absorbed by the body much faster than protein from meat dishes, which is also very beneficial for athletes.
Due to the high level of calcium in the chemical composition of the product, bones, teeth and nails are improved, which is very useful not only for adults, but also for children.
Fish fillets are useful in the postoperative period (this is not a fried or salted product), during heavy physical exertion or after an illness.
The nutritious but low-calorie trout fillet is recommended for people who are obese and want to lose weight.
Regular consumption of red fish has a positive effect on reproductive function in both men and women.

In addition, thanks to the nutrients included in the fish, the human body absorbs iron and other useful components better. Also, the product is excellent for dietary and sports nutrition.

Interesting information! Trout, like many other seafood, is much better absorbed by the human body than animal dishes. Fish is not only better absorbed, but also digested about 3 times faster than meat.

Contraindications and harm

Contraindications to the use and harm to health of trout are primarily associated with the ability of seafood to accumulate heavy metals such as mercury. This element, even in the smallest quantities, harms the body, so it is not recommended to abuse fish. A sufficient frequency of consumption of trout is up to 3 meals per week.

In addition, red fish should be discarded:

if there is an individual intolerance to the product or an allergic reaction;
during lactation and pregnancy, women should refrain from eating trout, especially salted trout, since salt retains fluid in the body and aggravates the puffiness that is already present during pregnancy;
you should not eat raw fish - the product can be infected with parasites, so heat treatment is required;
with diseases of the liver or gastrointestinal tract, eating red fish is contraindicated;
eating salted or fried trout is contraindicated in cardiac ischemia, hypertension or atherosclerosis;
to lose weight, you need to give up salted trout, as it retains fluid in the body;
it is necessary to refuse a salty product in case of kidney diseases, since salt in the body will increase the amount of fluid consumed, which will lead to additional stress on the organ.

It is important to know: some varieties of fish are capable of accumulating more mercury than others, but in order not to memorize all varieties, it is enough to remember the general rule: the larger the fish, the higher the content of heavy metals in the meat. River trout is a fish species that accumulates less mercury.

Outcome

Trout is a tasty and healthy fish that, when consumed in moderation and regularly, has a positive effect on overall health. In addition, fish serves as an excellent source of protein for athletes and helps to increase endurance during exercise. With the help of trout, you can lose weight, as well as improve memory and concentration. The main thing is to cook fish correctly and do not overuse fried, salted and smoked foods.

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