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Self-made delicacies are often a healthier product than store counterparts. The calorie content of cold smoked mackerel is low, which allows it to be consumed with weight control. Used in moderation, this dish is a great source of nutrients for the body.
Nutritional value of cold smoked mackerel
A feature of the finished product is its fairly balanced composition and excellent taste. According to reviews, cold smoked mackerel has earned the greatest popularity as a replacement for traditional meat dishes. The high content of protein and natural animal fats allows you to saturate the body with energy and essential nutrients.
Cold smoked mackerel composition
Smoked fillet is a source of a huge amount of chemical compounds that are beneficial to humans. Among the macronutrients, chlorine, sodium, potassium, sulfur, phosphorus and magnesium are distinguished. Cold smoked mackerel is also useful for its high content of more rare chemical compounds:
- iron;
- iodine;
- manganese;
- copper;
- molybdenum;
- selenium;
- nickel.
Most of the nutrients are retained during cold smoke processing
Taking into account 100 g of a piece of cold smoked fish, you can satisfy the body's need for phosphorus by 37%, sulfur by 25%, iodine by 30%. Rare molybdenum in one serving of the delicacy is 65% of the norm, fluorine - 35%, and selenium - more than 80%. Such calculations indicate the need for moderate consumption of the dish.
In addition to chemical elements, cold smoked meat also contains organic compounds. The most important for the body are ascorbic and folic acids. Fish also contains a large amount of Omega-3 polyunsaturated fats. One serving of 100 g fully covers the body's daily need for this substance.
How many calories are in cold smoked mackerel
The finished product is very much appreciated among people who watch their diet. A 100 gram serving of cold smoked mackerel contains only 150 kcal. Such an indicator does not exceed the daily requirement of any person by more than 10%, and due to the high content of protein and fat, it provides a huge supply of energy.
The content of vitamins and BJU in cold smoked mackerel
Almost any fish is a valuable source of vitamins for the human body. Mackerel acts as a real storehouse of nutrients. It contains vitamins A, C, D, E, H and KK. Also, meat contains almost the entire spectrum of B vitamins. But one of the most important reasons for the use of cold smoked mackerel is its KBZHU index. 100 g of delicacy contains:
- proteins - 23.4 g;
- fats - 6.4 g;
- carbohydrates - 0 g;
- water - 60.3 g;
- calories - 215 kcal.
The calorie content of a fish delicacy is only 150 kcal
The amount of fat may vary slightly depending on the cold-smoked recipe chosen and the cooking time.However, mackerel remains a fatty food, so it should be consumed in moderation despite being low in calories.
Cold smoked mackerel glycemic index
Like most seafood, the ready-made mackerel delicacy contains no carbohydrates. The glycemic index is zero, meaning it does not affect a person's blood sugar. Despite the apparent benefits of cold smoked mackerel, it can be harmful to diabetics. Large amounts of salt retain water, causing the pancreas to work at an accelerated pace.
Why is cold smoked mackerel useful?
The incredible chemical composition of the delicacy makes it an indispensable aid in the fight against many ailments. Regular moderate consumption of hot smoked mackerel normalizes lipid, carbohydrate and cholesterol metabolism. The production of hormones is significantly improved, the synthesis of hemoglobin and the level of homocysteine in the blood are restored.
Chemical elements regulate the work of the digestive tract and the central nervous system. Fluoride and calcium take care of maintaining the strength and elasticity of bone tissue. Vitamin PP significantly improves the condition of the skin and hairline, and vitamin B12 improves the functioning of the cardiovascular system.
Is it possible for pregnant women with hepatitis B cold smoked mackerel
The composition, rich in minerals and vitamins, is recommended for use by everyone, without exception, subject to certain precautions. Cold smoked mackerel during pregnancy allows you to make up for the lack of rare elements that are important for the proper development of the fetus. It is necessary to observe the maximum dose of 50-100 g. Excessive use can cause hypervitaminosis and fetal development disorders.
Pregnant and lactating women are advised to have a minimum of smoked foods in their diet.
During the period of breastfeeding, the delicacy should be treated more carefully. Fish is introduced into the diet in minimal portions, paying attention to the child's reaction. At the slightest sign of allergy or skin rashes on the baby's body, it is recommended to immediately stop eating fish. If the child's reaction is normal, no more than 100 g of product can be allowed.
What is cold smoked mackerel eaten with?
Most often, the delicacy acts as an independent dish. It has a balanced taste and bright aroma. Given the rather high protein content, even in its pure form, the product can completely saturate the body and give it strength.
Many consumers complain about the rather high fat content. To minimize harm to the body and increase the satiety of the dish, fish is consumed along with carbohydrate side dishes. The first thing that comes to mind for most consumers is boiled or mashed potatoes. Also, mackerel goes well with black bread.
The most popular way to serve and consume a delicacy is to combine it with other ingredients on serving plates. In a huge number of photos, cold smoked mackerel goes well with red and oily fish. As an addition to it, other seafood can act - shrimp or mussels, as well as a variety of pickles - olives, capers or mushrooms.
Mackerel is most often served with other fish or seafood
Fans of more sophisticated cuisine can pamper themselves with simple salads, in which the taste of the finished product is revealed as brightly as possible. To prepare such a dish you will need:
- 200 g fish fillet;
- 2 boiled potatoes;
- 2 stalks of celery;
- 100 g green peas;
- 1 tbsp. l. mayonnaise;
- 1 tbsp. l. sour cream;
- 1 tsp lemon juice;
- salt to taste.
Mackerel fillets, fresh celery and boiled potatoes are cut into small cubes. They are mixed with green peas and salted to taste. Sour cream, mayonnaise and lemon juice make salad dressing. It is added to the other ingredients and mixed thoroughly. When serving, the dish is decorated with finely chopped herbs.
How cold smoked mackerel can be harmful
The biggest problem for human health can be the excessive consumption of a delicacy. Even considering the relatively low calorie content of cold smoked mackerel, it can be eaten in limited quantities. The main reason is the high fat content of the finished product. Supersaturation with such acids can cause obesity and skin diseases.
Regular consumption of cold smoked fish increases the risk of parasitic infections. Insufficient heat treatment, coupled with a small amount of salt, can cause the development of harmful organisms in the meat. As with other delicacies, the product is not recommended for people prone to allergic reactions.
Is it possible to get poisoned with cold smoked mackerel
Any natural product has a specific shelf life. For finished fish, they are no more than 10 days, subject to storage conditions. Many people often neglect the recommendations, as a result of which they become victims of intoxication. Symptoms of cold smoked mackerel poisoning are as follows:
- nausea with bouts of vomiting;
- worsening of stool;
- painful cramps in the stomach;
- increased gas production in the small intestine;
- muscle weakness;
- temperature increase.
Failure to comply with storage rules is the main cause of poisoning
With minor manifestations of poisoning, you can resort to drug treatment. Absorbents are used to remove harmful substances from the gastrointestinal tract. If the condition worsens and medical treatment does not bring relief, you should immediately consult a doctor.
Conclusion
The calorie content of hot smoked mackerel is quite low, so when consumed in moderation, the delicacy can be used in diets and nutrition programs. A huge amount of vitamins and minerals strengthens the body and helps to normalize the functioning of many organs. The dish is served both separately and in combination with other seafood or potatoes.
