Squid - useful properties and harm of the product, composition and calorie content * Crossfit

Squid can be safely attributed to dietary products - they contain a lot of protein and a minimum of fats with carbohydrates. Seafood is great for athletes looking to build muscle. In the article, we will talk about the composition and calorie content of the product, as well as the health benefits of squid, which few people know about.

Characteristics, composition and calorie content

Squid meat is valuable because of its low energy value, as well as its chemical composition (although not too rich, but balanced). The calorie content of seafood directly depends on the method of its preparation: stewing, boiling, smoking, frying. So, the calorie content of raw squid per 100 g is 91 kcal, but depending on the cooking, the number of calories changes as follows:

boiled squid - 99.5 kcal;
grilled - 106.5 kcal;
canned - 104.9 kcal;
fried in a pan in oil - 175.6 kcal;
stewed in its own juice - 174.8 kcal;
smoked - 241.3 kcal;
dried squid is the most high-calorie, in a 100 g serving contains 285.7 kcal.

Nutritional value and chemical composition are not very diverse and extensive for the reason that squid is 80% water. The ratio of proteins, fats and carbohydrates is 18 / 2.1 / 2, respectively. It is due to its high protein content that squid occupies a leading position among dietary products and is suitable for the diet of athletes and people who adhere to the principles of healthy nutrition.

Despite its high liquid content, the product is rich in vitamins such as B4, C and B3. Slightly smaller amounts in squid contain vitamins A, E and B12. The complex of these elements has pronounced antioxidant properties, due to which the aging process in the body slows down and cell regeneration is accelerated.

In addition, seafood meat contains a variety of macro- and microelements, such as:

phosphorus;
sodium;
potassium;
magnesium;
copper;
iron;
selenium;
zinc;
manganese.

The chemical composition is supplemented with amino acids necessary for the human body (non-essential and irreplaceable), which are especially important in the process of losing weight or during physical exertion. Thanks to the taurine contained in squid, the level of cholesterol in the blood is reduced.

Another distinctive feature is the content of a large amount of animal protein. According to this indicator, squid is not inferior to beef or fish.

However, to make squid meat tasty and retain its beneficial properties during the cooking process, you need to know how to cook it properly. Boil it in hot water for 3 or 4 minutes, but no more, otherwise the product will become rubbery. Moreover, you can cook it as a whole together with tentacles, but after cutting off the head and clearing the cavity from the entrails.

When cooked correctly, boiled squid will fully retain its beneficial properties.

Useful properties of squid

The benefits of squid are preserved during the process of cooking, frying in a grill pan without oil, or stewing in their own juice. Squid fried in a regular pan using oil leaves a minimum amount of nutrients.

With regular use, seafood has a versatile effect on the body:

The work of the cardiovascular system and blood pressure are normalized.
The elasticity of blood vessels increases, as a result of which blood circulation improves and the risk of blood clots decreases.
Boiled squid normalizes blood cholesterol levels.
Iodine, which is contained in the product, acts as a prophylactic agent against thyroid diseases, and is also useful during its treatment.
Excess fluid leaves the body and water-salt metabolism is restored.
Thanks to its antioxidant properties, toxins, harmful salts and heavy metals are eliminated from the body.
The work of the digestive tract is normalized.
The liver function improves due to the polyunsaturated acids included in the composition.
The immune system is strengthened.
The level of hemoglobin in the blood rises.
The body is energized without excessive calorie intake.

In addition, seafood is good for the elderly as it has a positive effect on overall physical condition and improves brain function.

Squid is a product that is quickly absorbed by the body, which means that it also quickly saturates the body with protein and useful components. For this reason, seafood is recommended to be included in the diet of professional athletes and all people who just play sports or are involved in jobs that require increased physical activity.

Note: athletes (regardless of whether they are men or women) who are engaged in strength training or seek to actively build muscle mass can use squid meat instead of the usual chicken breasts. The amount of proteins is the same, but squids will be absorbed many times faster.

For the full functioning of the body, it is enough to consume from 100 to 150 g of squid meat per day, replacing one of the meat dishes with it. During pregnancy, it is allowed to eat the product, but only under the condition of proper quality and compliance with storage standards. The recommended amount is 300 g of product per week.

Harm to health and contraindications

Harm to health when eating squid is most often associated with such a product defect as the accumulation of harmful elements in meat from sea waters: mercury and arsenic. This deficiency is found not only in squid, but in all seafood in general. It is for this reason that you should not abuse the product and eat it regularly, in addition, you need to remember that in some cases it is completely contraindicated.

Dried squid are considered to be the most dangerous for health, which have now gained popularity as a snack for alcoholic beverages. The harm lies in the high content of salt and various flavoring additives such as dyes, flavorings, flavor enhancers, preservatives and others. The presence of such components not only completely overlaps all the beneficial properties of squid, but also makes it harmful to any organism. People who adhere to proper nutrition, pregnant women and parents who treat children to a seafood delicacy should completely exclude dried squid from the diet.

It is important to know! Large amounts of salt will not only retain fluid in the body, but also adversely affect the liver.

Squids (in any form) are completely contraindicated:

people suffering from an allergic reaction to seafood or prone to allergy outbreaks (squid is a strong allergen);
nursing mothers;
children under 3 years of age, since squid is too heavy a product for a child's stomach, for this reason it is recommended to start using the product not earlier than adolescence and in small quantities;
in the presence of acute pancreatitis (inflammation of the pancreas).

Regarding the last point, we can say that the ban on use is associated with the presence of extractive substances in the squid, which increase the activity of pancreatic cells, which stimulates the process of inflammation. You can return to eating squid only in remission and with the permission of your doctor.

Do not forget that squid is a perishable food. Therefore, it is worth paying special attention to the storage of seafood, because otherwise the squid carcass, together with the tentacles, will turn into a source of bacteria, followed by food poisoning.

How to choose the right squid?

To choose the right squid that will not harm your health and will not lead to intestinal poisoning, follow these recommendations:

Buy only frozen squid. If you see signs of re-freezing, in no case do not take it, because, in addition to the loss of useful properties, the product has already lost its taste characteristics: it has acquired a bitter taste and a loose structure.
Unfrozen carcasses can only be taken if the squid was caught from the aquarium with you.

You can distinguish good squid meat from re-frozen by the following features:

carcasses should not stick together;
the film that covers the squid is pink, light brown or even purple - this is not scary, but if the color has spread to the meat, then you should not buy such a carcass;
the meat should be white and elastic, retain its shape and not creep in layers, but if the squid meat acquired a yellow or purple hue, then it was either thawed or it began to deteriorate.

Also pay attention to the seller's behavior: if he refuses to separate the required number of carcasses from the total briquette, then the product has definitely been re-frozen.

Losing weight or gaining muscle mass?

What effect will the consumption of squid meat lead to: to weight loss or to gain muscle mass? Squid is a versatile product that is ideal for both processes. Due to its high protein content, seafood is suitable for heavyweight athletes as a source of amino acids for muscle building. Also, the product helps women well during drying.

People who want to lose weight should know that seafood meat will not only saturate the body with useful minerals and vitamins, but also speed up metabolism.

Due to its low calorie content, squid is considered a dietary product that is often used in diets instead of one main meat dish. Seafood is especially popular in radical diets or in such areas of nutrition as a raw food diet. This is due to the fact that, when following a strict diet, the body often suffers from a deficiency of vitamins and minerals, and squid meat is an excellent source of both.

For a raw food diet, squid is a real godsend, since, unlike most varieties of seafood, this representative can be safely eaten raw, without any heat treatment. It is enough to marinate the seafood in citrus juice or vinegar (apple or wine), after which it can be safely eaten without harm to health.

Outcome

Squid is a unique marine product, which contains essential minerals, vitamins and amino acids necessary for the body, with minimal contraindications. In addition, seafood pleases with its low calorie content and versatility in cooking. Squid is suitable for the nutrition of athletes, helping to shape muscles for men, and for women - to gain a slim figure The main thing is not to abuse the shellfish and monitor its freshness when buying.