DENİZDE BALIK, ÖMÜR BOYU SAĞLIK
1 Eylül itibarıyla balık avı yasağı kalktı ve balıkçılar "Vira bismillah" diyerek ilk ağlarını denize attı
1 Eylül itibarıyla balık avı yasağı kalktı ve balıkçılar "Vira bismillah" diyerek ilk ağlarını denize attı.
1 Eylül itibarıyla balık avı yasağı kalktı ve balıkçılar "Vira bismillah" diyerek ilk ağlarını denize attı. Balıkçılar 4,5 aylık aradan sonra ava çıkarken Yaşar Üniversitesi Gastronomi ve Mutfak Sanatları Bölümü Dr. Öğretim Üyesi Ezgi Eylem Fadıloğlu, sağlıklı bir yaşam için haftada en az iki kere balık tüketilmesi gerektiğini tavsiye etti. Dr. Fadıloğlu, "Türkiye, üç tarafı denizlerle kaplı bir ülke, ancak et tüketiminde tercihimizi balıktan yana pek kullanmıyoruz. Ülkemizde yıllık kişi başına düşen balık tüketimi yalnızca 6,26 kg. Sağlıklı bir yaşam, bağışıklığını yüksek tutmak isteyenler haftada en az iki kere balık tüketmeli" dedi.
Yaşar Üniversitesi Gastronomi ve Mutfak Sanatları Bölümü Dr. Öğretim Üyesi Ezgi Eylem Fadıloğlu, balığın sağlıklı ve dengeli beslenmede önemli bir yere sahip olduğunu belirterek, faydaları saymakla bitmemesine karşın ülkemizdeki balık tüketiminin azlığına dikkat çekti. Fadıloğlu, "Birleşmiş Milletlerin Gıda ve Tarım Örgütü verilerine göre; ABD, İspanya, Avustralya ve Yeni Zelanda gibi ülkelerde kişi başına yılda 20 kilogramdan fazla balık düşüyor. Dünya ortalaması yıllık 16 kilogramken İzlanda'da tüketilen balık miktarı kişi başına 90, Japonya'da 75, Avrupa Birliği ülkelerinde 26, Suudi Arabistan'da 10 kilogram. Türkiye'de ise 2019 verilerine göre 6,26 kilogram balık tüketimi var" diye konuştu.
Hastalıklara karşı vücut direncini artırıyor
Balığın az oranda yağa sahip yüksek değerli bir protein kaynağı olduğunu belirten Eylem Ezgi Fadıloğlu, "Balık eti yüzde 15-25 değerleri arasında protein içerir. Bu proteinler, vücuttaki dokuların korunması ve gelişmesi için gerekli olan bütün esansiyel aminoasitleri içerirler. Düşük yağ içeriği nedeniyle zayıflama diyetlerinin vazgeçilmezlerinden biridir ve kilonun sağlıklı düzeylerde tutulmasına yardımcı olur. Balık; fosfor, iyot, demir, kalsiyum gibi madensel tuzlar ve A, D, K, B grubu vitaminler bakımından da iyi bir kaynaktır. İyot, çocukların zeka gelişiminde önemli bir rol oynarken A vitamini bağışıklık sisteminin ve gözlerin görme özelliğinin güçlenmesine, hastalıklara karşı direncin artmasına, D vitamini kemiğin gelişmesine, içerdiği demir kan yapımına, fosfor dokuların iyileşmesine, cildin parlak, saçların canlı olmasına yardımcı olur" ifadelerini kullandı.
Vücudun D vitamini ihtiyacını karşılıyor
Dr. Fadıloğlu, D vitamini eksikliğinin ülkemizde ve dünyada yaygın olarak görülen bir durum olduğunu vurgulayarak, şöyle konuştu: "Yapılan çalışmalar, yüksek D vitamini seviyesinin yaşadığımız korona günlerinde enfeksiyonun görülme riskini azalttığını, bağışıklık sistemini güçlendirici etkisi olduğunu göstermiştir. D vitamini, hareketsizliğin neden olduğu kas dokusu kaybını önlemeye de yardımcı olmaktadır. D vitamini yönünden zengin olan gıdalardan biri de somon, uskumru, sardalye gibi yağlı balıklardır. Balıkta, diğer hayvansal kaynaklı besinlerin aksine doymuş yağ yerine, doymamış yağ asitleri mevcuttur. Omega-3, vücudun üretemediği ve en fazla balıkta bulunan son derece faydalı bir yağ asididir. Omega-3 yağ asitleri, bağışıklık sistemini korumanın yanı sıra diyabete karşı ve kalp damar hastalıklarına karşı da koruma sağlar."
Bu balıkları kılçıklarıyla tüketin
Özellikle güneşten yararlanmanın az olduğu kış mevsiminde çeşitli hastalıklara karşı bağışıklığın korunmasında, kemik ve diş sağlığında önemli bir yeri olan D vitamininin karşılanmasında balık tüketiminin önemine dikkat çeken Fadıloğlu, "Sardalye, hamsi gibi küçük balıklar kılçıklarıyla birlikte yenildiğinde süt ürünleri gibi kalsiyum almanıza da yardımcı olur ve kemik gelişiminde fayda sağlar" tavsiyesinde bulundu.
Kızartma yerine buğulama, ızgara tercih edilmeli
Balığın kızartılmasının kanserojen maddelerin oluşumuna ve besin değerinde azalmaya neden olduğunu da ifade eden Eylem Ezgi Fadıloğlu, "Mümkün olduğunca ızgara, buğulama ve haşlama yöntemleri tercih edilmeli. Çiğ ya da az pişmiş deniz ürünleri mikrobiyal açıdan risk taşıdıklarından tercih edilmemeli. Hamilelik ve emzirme döneminde ise bebeğin normal gelişimi ve annenin sağlığı açısından haftada en az 3-4 kez tüketilmesi gerekir" dedi.
Saklarken, pişirirken dikkat
Balık satın alma, saklama, hazırlama ve pişirme kurallarına dikkat edilmediğinde, kolaylıkla bozularak sağlık açısından riskli sonuçlara neden olabileceğini hatırlatan Dr. Fadıloğlu, "Mümkün olduğunca her balık bol bulunduğu mevsimde tüketilmeli. Taze balıklar oda ısısında fazla bekletilmemeli, pulları ve içi temizlendikten sonra buzdolabına konulmalı. Bu şekilde buzdolabında 1-2 gün bekletebilir. Dondurucuda ise 3-6 ay kadar saklanabilir. Taze balık kokusuzdur, bayatladıkça asidik koku yayılır. Balığın pullarına elinizi sürdüğünüzde kolayca elinize gelmemesi, dökülmemesi gerekir. Taze balığın gözleri parlak ve dışa bombeli olur. Tazeliğini yitirdikçe gözler buğulanmaya başlar ve içeri çöker. Solungaçları canlı kırmızıdır. Balığın derisi gergin olmalı, balığa parmakla dokununca meydana gelen çukurluk anında düzelmelidir. Bayat balıkta bu iz kalır" diyerek uyarıda bulundu.
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