Feb-15-2013

Dietary properties of tuna:

In the seas of the tropics and subtropics there is a huge fish - tuna, which is one of the largest representatives of the mackerel family. The meat of this fish has truly extraordinary taste qualities, for which culinary specialists dubbed it “veal of the sea.”

Many people are interested in the benefits of this fish and what calorie content tuna has. After all, this question cannot but interest those who monitor their body weight - after all, tuna is classified as a dietary product.

So, let's look at the beneficial and dietary properties that this fish has.

Researchers from the Netherlands have proven through experiments that regular inclusion of this fish in the diet (at least 30 grams per day), due to its high content of the Omega-3 fat complex, halves the likelihood of developing cardiovascular diseases. And this is only one of those valuable qualities that characterize this type of fish. She represents richest source various necessary for a person microelements (for example, phosphorus, selenium, calcium, magnesium, iron), as well as vitamins and essential amino acids.

Eating this fish helps strengthen the immune system, helping the active synthesis of antibodies and reducing the risk of allergic reactions, it is useful for the rapid elimination of inflammatory processes, and can serve for the prevention of cancer. Tuna will also be useful for patients during treatment of cancer; it improves vision, protects us from depression and helps reduce pain from arthritis and arthrosis.

Regular inclusion of this fish meat in the diet “spurs up” metabolic processes in the body, normalizes blood sugar and helps eliminate cholesterol from the body. Thanks to its last feature, this fish is recommended for patients with hypertension and people suffering from excess body weight. In addition, this type of fish is very useful for restoring and normalizing the functions of human mucous membranes and skin (for example, for eczema).

For more than a decade, medicine has publicly declared that tuna fish, the beneficial properties of which can compete with many pharmaceuticals, is a natural medicine that successfully fights thrombophlebitis, cholecystitis and arrhythmia. It is indicated for use by persons with weakened immunity, inflammatory diseases and low level hemoglobin. Regular use (once a week) will keep the heart and circulatory system healthy.

Melancholic people and people prone to depression can be advised to be treated not with chemicals, but natural product- tuna. Consumption of sea fish will save you from negative emotions, lift your spirits, and eliminate tension and stress. Omega-3 acids will improve blood flow, hormonal levels and immune system. Tasty therapy can have a positive effect on your mental health.

It goes without saying that this fish also has its disadvantages. Undoubtedly, like any other product, tuna can bring both benefits and, unfortunately, harm, especially in canned form. Yes, and fresh fish can harm a woman’s body during pregnancy, during the lactation period, as well as in patients with kidney dysfunction. Those with allergies to fish fillets of the mackerel genus are also not recommended to eat tuna, as it can harm their body.

Harm is minimized if fish is consumed in small quantities daily. Tuna meat should not be given to children; it is introduced into the child’s menu starting from the age of 3.

The Scumbriev family can rightfully be proud of one of its most outstanding representatives - tuna, so valued by lovers of Japanese national cuisine.

How many calories are in tuna?

The number of calories in this fish, as a rule, is quite surprising.

Calorie content of fresh tuna is:

101 kcal per 100 grams of product

Proteins, fats and carbohydrates (BJU) of fresh tuna per 100 grams:

Proteins - 23.0

Fats – 1.0

Carbohydrates – 0.0

This is quite a bit for a tasty and healthy fish. The Japanese, for example, love it so much that all stores have a separate counter dedicated to it.

But what calorie content does this fish have, depending on the method of preparation:

Tuna calorie table, per 100 grams of product:

And the nutritional value of this fish, cooked different ways, like this:

Tuna nutritional value table (BJU), per 100 grams of product:

Recipe? Recipe!

How to cook this fish at home? Here is one of the recipes:

Tuna in tomato:

Products:

• Tuna -1 kg.
• Onions - 2 pieces
• Tomatoes -1 kg.
• Garlic - 2 cloves
• Wine (white) – ½ glass
• Oil, salt and pepper - to taste
• Breadcrumbs, parsley - also to taste

The fish is cleaned of bones and skin, salted and peppered. Then roll in flour and fry. Separately, lightly fry the chopped onion and garlic (in olive oil), and then add the tomatoes and simmer everything together until a thick mass is obtained. The resulting mass is wiped in a colander, salt, sugar, wine and spices are added to it - to your taste. This will give us the sauce.

Place the finished sauce on a heat-resistant tray, place pieces of fried tuna on top of the sauce, sprinkle everything on top with breadcrumbs and parsley and place the tray in the oven until browned. The fish is served on the table in the same tray. That's all! Eat healthy!

What are the benefits of tuna for weight loss?

First of all, I would really like to note that eating tuna for dietary purposes is an excellent way to lose extra pounds without losing weight. muscle mass. The fact is that in the process of losing weight it is very important not to completely lose fat in the diet, otherwise the body will not burn its own fat. internal organs. Another thing is that during the diet you need to consume the right fats, which will stimulate the burning of internal excess reserves.

Pleasant taste and truly medicinal composition tuna, with its rather low calorie content, allowed this fish to become, without exaggeration, the “king” of various weight loss programs. Nutritionists have developed many dishes for weight loss, which include tuna, both freshly prepared and canned, as an ingredient for salads and snacks.

Tuna goes best with fruit vegetables (tomatoes, cucumbers, bell pepper) and leafy (lettuce, iceberg, Chinese cabbage). Can be a great addition to a salad onion, celery stalk, green pea, corn, basil sprigs and pine nuts.

One condition is that diet dishes should not be seasoned with mayonnaise, even low-calorie ones; it is best to sprinkle them with lemon juice and pour a little olive oil over them. Only with this approach to nutrition will your figure soon become slim, your skin will become elastic, and your nervous system will be in perfect order.

IN beneficial properties there is no doubt about fish, although many believe that canned seafood has less nutritional value than cooked fresh seafood. Canned tuna is one of the popular products, which is used as an independent dish with various side dishes, as well as for preparing salads and soups.

Tuna meat has a layered structure, the fillet is easily separated from the bones. White meat from the back is used to make expensive canned food and is even considered a delicacy in some countries. The remaining small pieces and gray meat from the sides of the fish are used to produce cheaper products.

Tuna meat is rich in unsaturated fatty acids.

It is known that fish is, its content in canned tuna meat reaches 30%. This protein is complete and easily digestible, containing all 8 essential amino acids for adults, as well as arginine and histidine, which are essential for children.

Tuna meat is rich in unsaturated fatty acids belonging to the omega-3 complex, which are not produced in the human body. It contains virtually no saturated fat, cholesterol and carbohydrates.

This fish contains a large number of macro- and microelements. It is rich in phosphorus, sodium, iron, cobalt. In addition to them, tuna meat contains several dozen more different mineral salts. Also, many vitamins were found in the pulp of this fish, especially vitamin B6 and nicotinic acid.

The calorie content of tuna depends on the method of canning. 100 g of fillet preserved in oil contains about 230 kcal. Tuna in own juice- a less high-calorie dish, 100 g of fish contains only 96 kcal, so this product can be considered. The gray meat on the sides of the fish is looser, waterier, less fatty and high in calories, but its iron content is much higher than in white fillet.

Benefits for the cardiovascular system

Good health and longevity of coastal residents in different countries many scientists associate it with the presence of large amounts of seafood in their diet. The omega-3 complex found in tuna meat helps prevent the development of heart disease, one of the leading causes of cardiovascular disease. Many studies have shown that regular consumption of this fish helps reduce the content of triglycerides and low-density lipoproteins in the blood (they are responsible for the formation of atherosclerotic plaques on the walls of blood vessels).

Benefits for the nervous system

The fatty acids contained in canned tuna are a source of energy for the body. They are necessary for the rapid transmission of impulses along nerve fibers. It has been proven that with a sufficient intake of omega-3 from food, a person’s memory, attention and thinking abilities improve.

Tuna is rich in B vitamins, which are also necessary for the normal functioning of the nervous system and brain.

The benefits of fish for immunity

Acids belonging to the omega-3 group are involved in maintaining homeostasis and take part in ensuring an adequate immune response during inflammation. The vitamins contained in canned tuna are necessary not only to strengthen the immune system in general, but also to ensure tissue regeneration processes.

Unsaturated fats and many microelements, such as selenium and zinc, have antioxidant properties, protecting the body's cells from the effects of harmful chemical compounds. That is why their presence in the diet will help prevent premature cell death and aging of the body.

Musculoskeletal health

Canned tuna contains everything necessary for normal growth and development of the musculoskeletal system in children.

Canned tuna contains a lot of calcium, phosphorus and magnesium, which are necessary for the formation and growth of bones and teeth.

The protein that this fish is so rich in is “ construction material"for the human body and, first of all, muscle tissue. That is why eating this fish is very useful for children, athletes and people who have an increased need for this substance. Fish oil, which is rich in sea fish, is also recognized as a useful product for the normal growth and development of children.

The dangers of canned tuna

Fish is one of the common allergens; eating canned tuna can cause an allergic reaction.

When following diets that reduce the amount of protein in the diet, it is recommended to limit the consumption of seafood.

Canned food with butter is a very fatty and high-calorie product, so they should not be consumed if you have atherosclerosis, obesity, diseases, etc. If you have these diseases, it is better to choose tuna canned in its own juice.

There may also be harm to this product due to the accumulation of fish in the meat. The older and larger it is, the more of this substance accumulates in it. Of course, the amount of mercury that can accumulate in tuna is very small. However, some researchers do not recommend consuming it more than twice a week. They believe that if you eat fish more often, mercury may accumulate in the body in dangerous concentrations.

TV channel “Trust”, program “Do you want to live long?”, theme of the issue “Tuna. Beneficial features":

OTV, program “Morning”, story about how to choose canned tuna:

More and more people are now trying to eat healthy and switch to foods that can benefit the body. But choose proper nutrition For a specific person, it can be difficult, since you need to know well the properties of certain products and take into account their calorie content. As dietary nutrition Fish is often recommended, and we will talk about it, namely tuna.

It is a predator that lives in the ocean and feeds on other representatives of marine fauna. This is a fairly large fish, reaching a length of 5 meters, and its meat can be boiled, fried, stewed, baked, canned, and is also used for making sushi or salads.

Benefit

If we talk about the calorie content of tuna in its own juice, it is 96 kilocalories per 100 grams. But there are also useful components and properties in this fish. When cooking meat in its own juice, it will contain a large amount of protein, which in terms of calories corresponds to fish roe. The human body's enzymes break down such food faster and easier than meat.

Many people know that fish and seafood contain substances necessary for the body, and therefore it is simply necessary to eat them periodically. A common representative of marine fauna is tuna. Those who suffer from diseases should pay special attention to this product:

• thyroid gland;
• of cardio-vascular system;
• vision.

They should eat such food, but not exceed the permissible limits, which can be determined by the doctor. Experts note that sea fish contains many vitamins and microelements, unlike river fish. These products contain amino acids that the human body cannot produce. You can make soups, salads or cold appetizers from fish. Due to the low calorie content of fish meat, it can be eaten without restrictions, but only if the product is made in its own juice and there are no individual restrictions on its use.

A disease that causes negative consequences for humans, and unfortunately very common, is cancer. Tuna can help in the fight against this pathology. If you eat it at least once every 7 days, it will be a good prevention for the occurrence of cancerous lesions in various organs.

In addition to all the positive properties mentioned above, tuna also has pleasant taste, reminiscent of veal, and therefore is in demand among gourmets. In many countries this food is popular and available.

Properly cooked tuna is good for the body and, despite the fact that it contains no carbohydrates and is low in calories, it contains fats and proteins, as well as other substances that can help a person replenish the necessary elements in the body. Among such useful components are acids and other useful elements. You can also purchase tuna at any time in a regular store, which makes it accessible to everyone.

In addition to the fact that it contains no carbohydrates, it has a large amount of minerals and vitamins, which affects the benefits of this food. Iron and magnesium can replenish mineral deficiencies and also improve the functioning of certain organs. Vitamins will help cope with depression and strengthen nervous system. As you can see, canned tuna is a product that is beneficial for many people. It has many positive properties and can be preserved long time in canned form. It is also a delicacy accessible to every person, and therefore everyone today can buy it and diversify their diet.

It must always be remembered that Even the highest quality and most delicious processed seafood cannot be eaten every day. This can have a negative impact on your health. Before starting to eat such food, in any case, you should consult with a specialist, consuming this food periodically, depending on the doctor’s recommendation.

Harm

Initially, it is worth noting that tuna most often ends up on the menu ordinary people in the form of canned food, and canned food does not have the nutritional value that natural and fresh foods have. But some canned food may also contain small amounts of mercury, which can accumulate in the body over a long period of time and negatively affect the musculoskeletal system, impair vision and cause other ailments. In this case, a person may experience the following symptoms:

• disruption of myocardial function;
• general imbalance.

Seafood in general is a healthy food and should be consumed frequently in small quantities. But there is a certain part of people who should not include in their diet canned fish, This:

• allergy sufferers;
• women during pregnancy;
• children under 3 years old;
• people suffering from asthma.

Energy value

Sea creatures contain a large number of useful components, but do not provide much energy. The calorie content of such products is quite low, and tuna is no exception. It cannot be compared in energy value with meat or other products of animal origin, but at the same time this fish has an exquisite taste, and it can be used even during diets in order to obtain the elements necessary for the body and not harm it. For example, 100 g of tuna contains 21-29 milligrams of protein and 1.2 milligrams of fat. This fish contains virtually no carbohydrates.

Calories in fried tuna

It is 150 kilocalories per 100 grams of fish. The BZHU ratio is:

• protein 20 grams;
• carbohydrates 6 grams;
• fat 5.5 grams.

Tuna in vegetable oil

Regardless of the cooking method, fish remains healthy. If we talk about this product prepared in vegetable oil in its own juice, then its calorie content will be 190 calories per 100 g. Moreover, such food will be dominated by proteins that are well broken down by the body, vitamins, potassium, magnesium, manganese, phosphorus and others.

It is 133 kilocalories per 100 grams and contains:

• 0 grams carbohydrates;
• 2.3 grams of protein;
• 0.7 grams fat.

Fresh tuna

If you manage to purchase fresh fish of this variety on the domestic market, it will have a calorie content of 139 calories per 100 g. And most of it consists of fats and proteins. The composition of the fish allows it to be used during diets and during fasting periods. Moreover, despite the low calorie content of the product, it contains vitamins and other useful substances that are stored in large quantities in the fresh product. Depending on the methods of preparing the fish, the amount useful substances may decrease as proteins begin to break down at temperatures above 70 degrees Celsius.

At the same time, the ratio of BJU in the product changes, which affects the reduction in its calorie content under the influence of high temperatures. But heat treatment of fish according to certain rules allows it to be preserved longer and without resorting to special storage methods, for example, in a smoked state.

Baked

If you cook this fish in foil with spices, its calorie content will be 187 kilocalories per 100 grams. As a side dish, you can add potatoes, buckwheat, rice, pasta, etc. to this fish, which will enrich the food with carbohydrates.

Tuna salad and its calorie content

If you prepare a vegetable salad with canned tuna and one egg, then The calorie content of such a dish will be 72 kilocalories, in which:

• 2.7 grams carbohydrates;
• 4 grams of fat;
• 6 grams of protein.

Storage rules

When canning, various products undergo special processing and can be stored for up to three years in a closed jar. Information about shelf life is indicated on the packaging itself. And there is also information on how best to preserve certain products. It is recommended that after purchasing canned tuna, transfer the contents into a glass jar and prevent the possibility of air entering there. This container can be stored in the refrigerator for a short time.

In the next video you will find an episode of the TV show "Test Purchase", dedicated to tuna in its own juice.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Tuna in oil. Canned".

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	232 kcal	1684 kcal	13.8%	5.9%	726 g
Squirrels	22 g	76 g	28.9%	12.5%	345 g
Fats	15.9 g	56 g	28.4%	12.2%	352 g
Water	59.6 g	2273 g	2.6%	1.1%	3814 g
Ash	2.5 g	~
Vitamins
Vitamin B1, thiamine	0.04 mg	1.5 mg	2.7%	1.2%	3750 g
Vitamin B2, riboflavin	0.12 mg	1.8 mg	6.7%	2.9%	1500 g
Vitamin E, alpha tocopherol, TE	6.1 mg	15 mg	40.7%	17.5%	246 g
Vitamin RR, NE	13.2 mg	20 mg	66%	28.4%	152 g
Niacin	9.2 mg	~
Macronutrients
Potassium, K	298 mg	2500 mg	11.9%	5.1%	839 g
Calcium, Ca	25 mg	1000 mg	2.5%	1.1%	4000 g
Magnesium, Mg	25 mg	400 mg	6.3%	2.7%	1600 g
Sodium, Na	961 mg	1300 mg	73.9%	31.9%	135 g
Sera, S	220 mg	1000 mg	22%	9.5%	455 g
Phosphorus, Ph	238 mg	800 mg	29.8%	12.8%	336 g
Chlorine, Cl	1253 mg	2300 mg	54.5%	23.5%	184 g
Microelements
Iron, Fe	0.8 mg	18 mg	4.4%	1.9%	2250 g
Iodine, I	50 mcg	150 mcg	33.3%	14.4%	300 g
Cobalt, Co	40 mcg	10 mcg	400%	172.4%	25 g
Manganese, Mn	0.13 mg	2 mg	6.5%	2.8%	1538 g
Copper, Cu	100 mcg	1000 mcg	10%	4.3%	1000 g
Molybdenum, Mo	4 mcg	70 mcg	5.7%	2.5%	1750 g
Nickel, Ni	6 mcg	~
Fluorine, F	1000 mcg	4000 mcg	25%	10.8%	400 g
Chromium, Cr	90 mcg	50 mcg	180%	77.6%	56 g
Zinc, Zn	0.7 mg	12 mg	5.8%	2.5%	1714 g
Sterols (sterols)
Cholesterol	30 mg	max 300 mg
Saturated fatty acids
Saturated fatty acids	2.4 g	max 18.7 g

Energy value Tuna in oil. Canned food is 232 kcal.

Main source: Skurikhin I.M. and etc. Chemical composition food products. .

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the application "My healthy diet".

Product calculator

The nutritional value

Serving Size (g)

NUTRIENT BALANCE

Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Product calorie analysis

SHARE OF BZHU IN CALORIES

Ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how much a product or diet meets healthy nutrition standards or requirements a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.

Try filling out your food diary right now without registration.

Find out your additional calorie expenditure for training and get updated recommendations absolutely free.

DATE FOR ACHIEVEMENT OF THE GOAL

USEFUL PROPERTIES OF TUNA IN OIL. CANNED CONSERVATIONS

Tuna in oil. Canned food rich in vitamins and minerals such as: vitamin E - 40.7%, vitamin PP - 66%, potassium - 11.9%, phosphorus - 29.8%, chlorine - 54.5%, iodine - 33.3%, cobalt - 400%, fluorine - 25%, chromium - 180%

What are the benefits of tuna in oil? Canned food

• Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slow metabolism, arterial hypotension, retarded growth and mental development in children.
• Cobalt is part of vitamin B12. Activates metabolic enzymes fatty acids and folate metabolism.
• Fluorine initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

still hide

A complete guide to the most healthy products You can see in the appendix - a set of properties of a food product, the presence of which satisfies a person’s physiological needs for the necessary substances and energy.

Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.