Sprat are representatives of small fish related to the herring family. They live in the waters of the Caspian, Black and Azov seas. Their body weight is 10, 0 g, and length - 9, 0 cm. Sardelle reach sexual maturity at the age of two years and the total period of their life 5-6 years. They feed on small plankton.
In Russia, the sprat is considered one of the cheapest types of fish, but abroad the opposite - a delicacy. Currently, the store sold fresh, frozen, canned and salted sprat. It can boil, fry. In terms of industrial sprat preparing delicious preserves, as well as get out of it fishmeal.
Useful properties of sprat to the human body due primarily to the high content of calcium fish. This element is essential for bone formation, healthy hair and nails, in addition it regulates the process of blood clotting.
To absorb calcium needs phosphorus, which is also rich in sprat. These minerals are mainly concentrated not in its meat, and in the tail, bones, spine and skin. Therefore sprat should be prepared in the form of a whole and use entirely, not trying to get out of it a small amount of fillet.
In addition sprat minerals rich in omega-3 fatty acids, has a pronounced anti-oxidant properties. Also in the meat sprat contain polyunsaturated fatty acids that lower blood levels of triglycerides and thereby providing protivoateroskleroticheskim action. Why nutritionists recommend include sprat in the diet of people suffering from atherosclerosis, diseases of the cardiovascular system and joints.
The composition and caloric content of sprat
100, 0 g sprat contains:
- Minerals - 14, 3 g;
- Fluoride - 430 g;
- Nickel - 6 g;
- Potassium - 187 mg;
- Water - 61, 0 g;
- Polyunsaturated fatty acids - 2, 9 g;
- Vitamin PP - 5, 94 mg;
- Cholesterol - 84 mg;
- Iron - 14 mg;
- Zinc - 0, 7 mg;
- Chlorine - 165 mg;
- Vitamin B2 - 0, 1 mg;
- Magnesium - 51 mg;
- Molybdenum - 4 g;
- Sodium - 4917 mg;
- Chromium - 55 g;
- Vitamin B1 - 0, 02 mg;
- Phosphorus - 330 mg;
- Calcium - 91 mg.
Caloric sardelle is 136 kcal per 100 8 0 g of product. It should be borne in mind that calorie sardelle also depends on the method of its preparation. The lowest number of calories has boiled, baked or salted sprat, and fried - the greatest.
Despite all its useful qualities, salted sprat hardly be called healthy food. This is due to the fact that in 100, 0 g of well salted fish contains at least 1, 5 g of salt, which is 30% of the RDA. So salty sprat should be eaten in small quantities and not every day. This food should be completely excluded from the diet of people suffering from kidney disease and cardiovascular system. They are best eaten boiled or baked sprat, have valuable and useful properties are not conducive to the development of edema, increased blood pressure.
Canned "sprat in oil" are also not beneficial to human health food, because they contain excess both oil and salt. It should be borne in mind that for canning, most manufacturers use the cheapest grade of oil substantially free of a vitamins and fatty acids and, therefore, do not give the person except calories. For example caloric sardelle in its own juice is about 200 kcal per 100 g 0, and the same amount of calorie canned "sprat oil" is already 320 kcal.