Consistently eating tuna and kimchi stew... Are there changes in blood vessels and intestines?

Tuna and other bluefish... Why do they contribute to the prevention and management of hyperlipidemia and vascular diseases?

According to data from the Korea Disease Control and Prevention Agency, bluefish such as tuna, mackerel, and Spanish mackerel contain a high amount of omega-3 fatty acids, a type of unsaturated fat. Replacing saturated fats found in meat fat and other sources with unsaturated fats can help lower the levels of 'bad' cholesterol (LDL) in the blood. This contributes to the prevention and management of hyperlipidemia (dyslipidemia) and is beneficial in reducing cardiovascular and cerebrovascular diseases. However, the amount of salt and the accompanying foods are crucial factors. For vascular health, it is recommended to eat tuna with reduced salt content.

ㅡ영양소 살폈더니... 참치캔 vs 참치회 어떤 차이?

The types of tuna used for canned tuna and tuna sashimi are different. Therefore, their nutrients also vary. Most canned tuna is skipjack tuna, which is relatively small in size. In contrast, tuna sashimi is usually made from bluefin tuna, which can be quite long and weigh hundreds of kilograms. During the canning process, nutrients such as DHA and EPA may be significantly reduced. However, canned tuna contains many beneficial components such as protein and certain unsaturated fatty acids. Recently, products fortified with nutrients like DHA that contribute to brain function activation have been released.

Protein good for muscles... similar to chicken breast and mackerel

A 100g can of tuna contains about 20g of protein. This is a significant amount compared to the symbol of high-protein foods like chicken breast (22.97g) and mackerel (20.2g). It is rich in essential amino acids involved in protein composition in the body, and regular consumption contributes to muscle maintenance. Adding tofu can increase the protein content further. It also contains plenty of omega-3 fatty acids, which are good for slowing aging and cognitive function, as well as calcium, which is beneficial for bones. When purchasing canned tuna, it is important to carefully check the nutrition label, including the levels of omega-3, DHA, and sodium.

Is mercury concern with tuna? How many pieces per week?

There are concerns about mercury levels when eating tuna that grows in the deep sea. The raw material for canned tuna, skipjack tuna, is smaller than bluefin tuna used for sashimi, so it generally has lower mercury concentrations. The contents of a typical can of tuna are about 200 to 250 grams, and for pregnant women or children, consuming less than 400 grams (about 2 cans) of domestically produced tuna per week poses no health risks (according to the Korea Food & Drug Administration). Healthy adults can also safely consume around 300 grams per day.

If the stew is too salty... eating a lot of rice can lead to excessive carbohydrate intake.

Kimchi stew contains various nutrients such as dietary fiber. It promotes intestinal activity, and the nutrients from ingredients like green onions, garlic, and chili peppers are also advantages. However, since kimchi is made by salting and fermenting, it contains a significant amount of salt (sodium). Fermented foods like kimchi can have anticancer effects but are also risk factors for high blood pressure and stomach cancer. Additionally, canned tuna also has a high sodium content. If not careful during cooking, the salty taste can lead to overeating carbohydrates such as rice. It is important to season appropriately so that even with less rice, one can still enjoy tuna and kimchi stew.