Why mukene beats red meat
Aug 08, 2010
Japanese are said to live longer because they feed on fish, researchers say. However, despite the tremendous benefits of fish, many people are likely to choose red meat over fish.
By Gilbert Kidimu
Japanese are said to live longer because they feed on fish, researchers say. However, despite the tremendous benefits of fish, many people are likely to choose red meat over fish.
Common local fish delicacies include tilapia, nile perch, lung fish, cat fish and silver fish (mukene). But while species such as tilapia and nile perch are pricy, others such as silver fish are relatively cheap and yet loaded with nutrients.
Why fish beats red meat
Meat can be classified as red or white, depending on the concentration of myoglobin (iron and oxygen-binding protein found in the muscle tissue of vertebrates). Meat of adult mammals such as cows, pigs, sheep, and goats is considered red, while chicken, fish and turkey is white.
Fish and red meat have similar compositions, for example proteins, fats, vitamins, and minerals. While fish is white meat and has more of unsaturated fats, red meat is complete with saturated fats.
Sarah Wanyana, a nutritionist at Mwana Mugimu Mulago, says: Saturated fats are known for perpetuating conditions such as hypertension and diabetes. The fats in meat increase hormonal levels, raising chances of hormonal-related cancers like breast cancer.
Fish fat, unlike meat, is easily digestible since it is liquid at room temperature. Red meat fat is solid at room temperature and remains on the walls of veins, causing high blood pressure.
Fish has polyunsaturated fatty acids like omega 3 and omega 6, which are absent in meat. These aid the treatment of cardiac diseases and reduce chances of clotting and high blood pressure.
Vitamin A and Omega fatty acids aid good vision. Fish oils contain vitamin A and E, which improve the skin.
Fish contains phosphorous which aids brain and bone development. This is especially good for children whose brains and bones are still developing.
Vitamin C and E, beta- carotene and zinc can slow the progression of macular degeneration that is in the intermediate stages, and doctors now commonly prescribe it for such patients.
Doctors advise that one eats fish at least three times a week.
When overheated, the nutrients in fish are lost.
However, too much of anything is bad; nearly all fish and shellfish, especially those from lakes, contains traces of mercury.
Mukene recipe
Silver fish, commonly known as mukene or omena has a high protein content. Many people are put off by its smell and the grit (when not well washed). But with creativity, one can transform mukene into a mouth-watering dish.
You can prepare mukene in groundnuts:
Sort the mukene
Roast it on low fire to give it an aroma
Soak in cold clean water for about 30 minutes so that sand or soil settles at the bottom
Drain the mukene and rinse it in clean water
Mash (optional) the mukene into paste
Cook the groundnuts and add the paste until it boils
Add onions and simmer for about 10 to 15 minutes until the soup thickens.
Add salt.
Serve with sweet potatoes, matooke or a dish of your choice.
Compiled by Agnes Kyotalengerire
Japanese are said to live longer because they feed on fish, researchers say. However, despite the tremendous benefits of fish, many people are likely to choose red meat over fish.
Common local fish delicacies include tilapia, nile perch, lung fish, cat fish and silver fish (mukene). But while species such as tilapia and nile perch are pricy, others such as silver fish are relatively cheap and yet loaded with nutrients.
Why fish beats red meat
Meat can be classified as red or white, depending on the concentration of myoglobin (iron and oxygen-binding protein found in the muscle tissue of vertebrates). Meat of adult mammals such as cows, pigs, sheep, and goats is considered red, while chicken, fish and turkey is white.
Fish and red meat have similar compositions, for example proteins, fats, vitamins, and minerals. While fish is white meat and has more of unsaturated fats, red meat is complete with saturated fats.
Sarah Wanyana, a nutritionist at Mwana Mugimu Mulago, says: Saturated fats are known for perpetuating conditions such as hypertension and diabetes. The fats in meat increase hormonal levels, raising chances of hormonal-related cancers like breast cancer.
Fish fat, unlike meat, is easily digestible since it is liquid at room temperature. Red meat fat is solid at room temperature and remains on the walls of veins, causing high blood pressure.
Fish has polyunsaturated fatty acids like omega 3 and omega 6, which are absent in meat. These aid the treatment of cardiac diseases and reduce chances of clotting and high blood pressure.
Vitamin A and Omega fatty acids aid good vision. Fish oils contain vitamin A and E, which improve the skin.
Fish contains phosphorous which aids brain and bone development. This is especially good for children whose brains and bones are still developing.
Vitamin C and E, beta- carotene and zinc can slow the progression of macular degeneration that is in the intermediate stages, and doctors now commonly prescribe it for such patients.
Doctors advise that one eats fish at least three times a week.
When overheated, the nutrients in fish are lost.
However, too much of anything is bad; nearly all fish and shellfish, especially those from lakes, contains traces of mercury.
Mukene recipe
Silver fish, commonly known as mukene or omena has a high protein content. Many people are put off by its smell and the grit (when not well washed). But with creativity, one can transform mukene into a mouth-watering dish.
You can prepare mukene in groundnuts:
Sort the mukene
Roast it on low fire to give it an aroma
Soak in cold clean water for about 30 minutes so that sand or soil settles at the bottom
Drain the mukene and rinse it in clean water
Mash (optional) the mukene into paste
Cook the groundnuts and add the paste until it boils
Add onions and simmer for about 10 to 15 minutes until the soup thickens.
Add salt.
Serve with sweet potatoes, matooke or a dish of your choice.
Compiled by Agnes Kyotalengerire