Il pesce azzurro è sicuramente tra gli alimenti più sani ed equilibrati nella dieta e tra quelli più indicati per il mantenimento del peso forma. Rientrano nella grande famiglia dei pesci azzurri gli sgombri, il pesce spada, il tonno, le sardine, le acciughe e le aringhe. Questi pesci non solo sono buoni ma sono un vero toccasana per la salute perchè come dimostrato da varie ricerche, il loro consumo costante ha tra i suoi effetti un’azione antinfiammatoria, antiossidante e contribuisce a mantenere basso il colesterolo. Guardiamo quindi più da vicino tutte le loro virtù.
Grassi insaturi nel pesce azzurro
Il pesce azzurro, leggermente più grasso di altri pesci, contiene grassi insaturi che sono più sani e maggiormente digeribili rispetto ai grassi saturi delle carni rosse. Inoltre i pesci azzurri sono molto ricchi di grassi Omega 3 che, com’è noto, sono dei potenti protettori del nostro cuore e hanno proprietà antiossidanti. Dagli studi condotti su persone che soffrono di ipertensione è stato dimostrato che un regolare consumo di pesce azzurro riduce i rischi legati all’ipertensione.
Pesce azzurro, difesa contro il colesterolo
Esistono vari rimedi naturali che abbassano il colesterolo. Tra questi, il pesce azzurro svolge un ruolo decisivo. Nella lotta contro il colesterolo, esso infatti aumenta il tasso del cosiddetto colesterolo buono, quel colesterolo che evita che i grassi si attacchino e si depositino nelle pareti interne delle nostre arterie.
Pesce azzurro, principi Nutrienti in poche calorie
Il pesce azzurro contiene molte sostanze nutrienti, tra queste abbiamo: proteine e molte vitamine essenziali all’organismo (Vitamine B-A-D-E-PP). Mangiare pesce fa bene alla salute ed è preferibile alle carni rosse sia in termini di calorie sia in termini di sostanze contenute. Le diverse tipologie di pesce azzurro variano in base al numero di calorie e alla quantità di Omega 3 in essi contenute.
Per ogni 100 grammi abbiamo le seguenti calorie e Omega 3 in grammi:
Sgombro: 168 calorie e 2,14 grammi di Omega 3
Sardina: 96 calorie; 0,85 grammi di Omega 3
Acciughe: 96 calorie; 0,80 grammi di Omega 3Pesce Spada: 121 calorie; 0,82 grammi di Omega 3
Tonno: 158 calorie; 3, 04 grammi di Omega 3.
Per esempio, se pensiamo a 200 grammi di sgombro per ottenere 4,28 grammi di Omega 3 dovremmo consumare Kg 1,7 di formaggio, 175 uova, 3 Kg di carne!
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