カペリン（мойва）の栄養と効能：魚と卵の魅力
Capelin (мойва): Nutrition and Health Benefits of the Fish and Its Roe

カペリン（мойва）の栄養と健康効果

カペリンは、北方の海に生息する小さな魚で、最大22cm・65gほど。年間漁獲量は50万トンを超え、東洋では「uek」とも呼ばれています。

身には23％の良質なたんぱく質が含まれ、ビタミンA・Dは肉の2倍、ビタミンB群も豊富。さらに、セレン・リン・ヨウ素・カルシウム・鉄など多くのミネラルが含まれており、淡水魚や肉よりも栄養価が高いとされています。必須アミノ酸（システイン、リジン、メチオニン、スレオニン）も豊富です。

カロリーは100gあたり約120kcalと低く、ダイエットにも向いています。特に春に獲れるカペリンは脂肪が少なく、よりヘルシーです。リンが代謝を助けるため、体内でのエネルギー消費を促進します。

調理は弱火で茹で、蓋をして香りを逃さないのがコツ。サワークリームソースや魚のブイヨンを使ったソース、茹で野菜や新じゃがを添えると美味しくいただけます。

また、カペリンの卵も人気があります。たんぱく質がよく吸収され、魚と同様の栄養素を持ちます。ただし生のまま出回ることは少なく、卵白やマヨネーズ、スパイスとともに加工されるのが一般的です。カロリーは約330kcalで、調味料によって脂肪分が左右されます。チーズソースと合わせた料理も特に美味しいとされています。

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Nutritional and Health Benefits of Capelin (мойва)

Capelin is a small fish inhabiting the northern seas, growing up to about 22 cm in length and weighing up to 65 g. Its annual catch exceeds 500,000 tons, and in the East it is also known as “uek.”

Its flesh contains 23% high-quality protein, with twice as much vitamin A and D as meat, and is also rich in B vitamins. In addition, it contains abundant minerals such as selenium, phosphorus, iodine, calcium, and iron, making it more nutritious than freshwater fish or meat. It is also rich in essential amino acids such as cysteine, lysine, methionine, and threonine.

With only about 120 kcal per 100 g, capelin is a low-calorie fish suitable for dieting. Spring-caught capelin is especially healthy, as it contains less fat compared to the autumn catch. The phosphorus it contains helps accelerate metabolism by aiding in the breakdown of carbohydrates and fats.

When cooking, it is best to simmer the fish over low heat with the lid on to preserve its aroma. It goes well with sour cream sauce or fish broth-based sauces, and pairs perfectly with boiled vegetables or young potatoes.

Capelin roe is also popular. Its proteins are easily absorbed, and it contains the same nutrients as the fish itself. However, it is rarely sold in its natural form and is usually processed with egg white, mayonnaise, and spices. The calorie content is around 330 kcal, with the fat level depending on the added ingredients. Prepared with cheese sauce, capelin roe is considered especially delicious.

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