틸라피아 영양성분 (단백질, 칼로리,역돔-닭가슴살 대체 단백질)

안녕하세요😃

여러분들은 근력 운동을 열심히 하고 난 후 어떤 식품으로 단백질을 보충 해주시나요?아마 대부분의 분들께서 가장 흔한 닭가슴살을 얘기 하실 것 같습니다.

저 또한 닭가슴살을 가장 애용하며 이 글을 작성하기 5분 전에도 한 마리의 닭을 잡아 먹고 왔습니다.🤣 하지만 이 닭가슴살이라는 것이 처음에는 잘 들어가다가도 어느 순간 물리기도 하면서 다른 대체품을 찾게 됩니다. 그런 생각에서 시작 된 오늘의 주제는 바로 ‘틸라피아’입니다.

틸라피아라는 생선에 대해 들어보신 적 있나요? 저도 최근까지는 모르고 있다가 자료를 수집하던 중 알게 된 식품입니다. 이미 해외에서는 유명 보디빌더들이 애용하는 식품으로도 유명하더군요.

 

 틸라피아(tilapia)는 아프카가 원산지인 담수 고기입니다. 종류로는 푸른 틸라피아, 나일 필라피아,모잠비크 필라피아 등이 있다고 하며 육질이 부드럽고 손질하기가 쉽다는 이점에서 세계적인 요리 재료라고 합니다.

 

그러면 틸라피아의 단백질 양에 대해 알아 봐야겠죠?

100g을 기준으로 했을 때 126 kcal로 고구마, 바나나와 비슷한 열량을 보여주며 19.3g에 해당하는 단백질을 가지고 있습니다. 닭가슴살에는 미치지 못하지만 이 정도의 수준이라면 대체품으로도 손색 없을 것 같습니다.

나머지 영양분을 살펴 보면 탄수화물이 0.2g, 지방이 4.7g, 나트륨 60mg, 당류,콜레스테롤,포화지방산,트랜스지방 0g으로 괜찮은 성분을 보이고 있으며 비타민 D 또한 풍부하다고 합니다.

 

그렇다면 틸라피아가 가지고 있는 효능에 대해 알아보도록 하겠습니다.

먼저 비타민B군 (3,6,9,12)과 마그네슘, 아연 등이 들어 있어 빈혈을 예방하며 피부, 머리카락, 손톱 건강을 유지하는 역할을 해준다고 합니다.

그리고 다른 육류와는 다르게 틸라피아는 소화 개선에 효과가 좋다고 알려져 있는데 소화가 상당히 쉬운 편에 속해 위염이나 변비를 일으키지 않는다고도 합니다.

세 번째는임산부에게 좋은 생선이라는 점입니다.

저희 큰누나도 출산을 한 지 5개월 정도 지났는데 보통 임산부들은 생선을 기피하는 경향이 있습니다. 하지만 틸라피아는 수은이 거의 없고 오메가 3 지방산이 풍부하기 때문에 임산부에게도 적절하다 합니다.

여기서 말하는 수은은 황새치, 참다랑어, 등 특정한 생선에서 위험 수치로 발견되는 중금속인데 2010년 스페인 식품영양안전청에서 위 생선들의 섭취 금지를 권고했다고 합니다. 특히 3세 이하의 어린이와 임산부에게 해당 된다고 하죠.

하지만 틸라피아는 그런 점에서 자유로우니 임산부에게도 좋은 단백질 공급원이 될 수 있으며 DHA산을 포함하고 있어 태아의 인지 기능의 중점이 되는 중추신경과 눈, 뇌의 발달을 촉진 할 수 있다고 합니다.

나아가 틸라피아를 꾸준히 식단에 추가해서 섭취 해준다면 체내 혈액 순환을 개선하고 고혈압과 심장 질환을 예방하며 죽상동맥경화증이나 심혈관계 질환의원인인 동맥의 콜레스테롤 수치를 줄여준다고 합니다.

 

이렇게 좋은 점이 많고 고단백인 식품인 틸라피아를 어떻게 섭취해야 할까요?

저희에게는 생소한 생선이지만 해외에서는 흔한 식재료로 쓰일 만큼 많은 정보들이 있습니다.

유투브나 포털에 ‘tilapia cook recipe’를 검색하시면 상당히 많은 해외 자료들이 나오는데 튀겨 먹고 구워 먹고 쪄서 먹고 아주 다양한 요리 법이 있습니다.

요리는 인터넷을 참고하셔도 좋겠지만 저라면 그냥 팬에 구워 먹을 것 같네요😁

현제 국내에 유통되고 있는 틸라피아의 가격들을 알아보면 1kg 기준으로 20,000원 초 중반을 형성하고 있으며 필렛 형태로 조리하기 용이하게 되어 오는 제품 군들이 많았습니다.

닭가슴살에 비하면 결코 싼 가격도 아니지만 한번쯤은 도전해 볼 수 있는 가격이라 생각합니다.

 

오늘은 틸라피아에 대해 알아 봤는데 도움이 되셨나요?

인터넷과 사회관계망서비스가 발전 함에 저희에게 생소하던 정보들도 많이 접할 수 있게 되었습니다. 그런 만큼 더욱 다양한 자료를 바탕으로 건강한 몸을 만드시길 기원합니다. 

오늘도 길고 부족한 글 읽어주셔서 감사합니다.

 

 

 

Exploring Tilapia: A Protein-Packed Alternative to Chicken Breast

Hello! 😃

After a solid strength workout, what do you reach for to refuel with protein? For many of us, chicken breast is the go-to choice. I’m no exception—just five minutes before writing this post, I finished eating some chicken! 🐔 But as much as we love it, chicken breast can get a little tiresome, leading us to seek alternatives. Today, I want to introduce you to one such alternative: tilapia.

Have you heard of tilapia? It’s a type of freshwater fish that I recently discovered while researching new protein sources. Tilapia has already gained popularity among bodybuilders and fitness enthusiasts, especially in other countries.

What Is Tilapia?

Tilapia is a freshwater fish originally from Africa. Some of the most common types include Blue Tilapia, Nile Tilapia, and Mozambique Tilapia. Known for its mild flavor and tender texture, it’s also easy to prepare, making it a globally popular cooking ingredient.

Tilapia: A High-Protein Option

So, how does tilapia stack up in terms of protein?

Per 100g, tilapia provides about 126 calories, similar to sweet potatoes or bananas. It also contains 19.3g of protein, making it a solid contender as a chicken breast alternative. Although it doesn't quite match the protein content of chicken, it’s still a great option for variety in your diet.

In terms of other nutrients, tilapia is also impressive:

• Carbohydrates: 0.2g
• Fat: 4.7g
• Sodium: 60mg
• Cholesterol, Sugars, Saturated Fat, and Trans Fats: 0g
• Vitamin D: Rich source

Health Benefits of Tilapia

Now, let’s explore the health benefits that tilapia offers:

1. Rich in Essential Nutrients
   Tilapia is packed with B vitamins (B3, B6, B9, B12), magnesium, and zinc. These nutrients help prevent anemia, promote healthy skin, hair, and nails, and support overall health.
2. Easy on Digestion
   Unlike some other meats, tilapia is easy to digest, making it a good choice for those with sensitive stomachs. It’s less likely to cause issues like gastritis or constipation.
3. Ideal for Pregnant Women
   Tilapia is also a great fish for pregnant women. My sister recently gave birth, and like many pregnant women, she avoided certain fish due to concerns about mercury. Tilapia, however, is low in mercury and rich in omega-3 fatty acids, making it a safer choice. The omega-3s in tilapia, particularly DHA, are important for the development of the fetal brain, central nervous system, and eyes.
4. In contrast, fish like swordfish and tuna have been found to contain high levels of mercury, prompting food safety authorities, such as Spain's Food Safety and Nutrition Agency, to advise against their consumption, particularly for children and pregnant women.
5. Supports Heart Health
   Regularly adding tilapia to your diet can improve blood circulation, help prevent high blood pressure, and reduce the risk of cardiovascular diseases by lowering artery-clogging cholesterol levels.

How to Incorporate Tilapia Into Your Diet

Tilapia may not be as familiar in Korean cuisine, but globally, it’s widely used in a variety of dishes. You can find plenty of recipe ideas by searching "tilapia cook recipe" on platforms like YouTube or cooking websites. Whether you fry, grill, steam, or bake it, tilapia is versatile and easy to prepare.

For me, I’d probably just pan-fry it for a quick, simple meal! 😁

As for the cost, tilapia is priced around 20,000 KRW per kilogram in the domestic market, with many products available in convenient fillet form. While it’s not necessarily cheaper than chicken breast, it’s certainly worth trying for a change of pace in your diet.

Conclusion

I hope today’s post about tilapia was helpful! Thanks to the growing availability of information online and through social media, we now have access to a broader range of health and nutrition options. I encourage you to explore new foods and resources to continue building a healthier body.

Thank you for reading through this lengthy post, and I hope it gave you some fresh ideas! 🙇🏻‍♂️