Pike fat content of fish. What is the fattest fish? Fish for diet food

Good afternoon, my dear readers! Today I will tell you about my favorite product - fish. Currently, scientists have proven its usefulness for weight loss. Low-fat fish for the diet, the list of which is given below, is divided by fat content and calorie content. Let's dwell on the popular power systems that use this valuable product. And included tips on how best to cook the fish, so that it is tasty and healthy.

Fish is a source of high quality protein and is quickly absorbed by the body. If it takes about three or four hours to digest meat, then the fish will “dissolve” in two. Therefore, in dietary nutrition, it is recommended even for an evening meal. Proteins keep you feeling full for a long time. The brain "gives a signal" not to store anything on the sides or buttocks.

I think many have heard about the longevity of the inhabitants of Japan. They practically do not have problems with the thyroid gland. Excellent vision and smooth skin persist until old age. Just look at the photo - cheerful, youthful people. Scientists have established that the cause of health was the consumption of a large number of marine fish. The composition of the favorite product includes the following benefits:

• fatty amino acids Omega-3, Omega-6;
• vitamins,, group B;
• phosphorus;
• zinc;
• calcium.

Regular consumption of seafood reduces the risk of heart disease. The pressure stabilizes. Work is getting better immune system and the brain. If you do not want to suffer from dementia in old age, eat fish.

Iodine - saturates thyroid gland, which has a huge impact on calorie burning and metabolism. And omega-3 fatty acid is a very useful thing. Without it, the synthesis of other substances in the body is impossible. It maintains normal sensitivity nerve fibers involved in muscle contraction. The presence of beneficial Omega-3 acids will positive influence on hair, skin, nails.

In carbohydrate-free nutrition systems, when losing weight, it is often advised to replace meat with fish. However, not all varieties are equally useful. In terms of calories, fatty mackerel is far ahead of lean pork. In order not to be mistaken, we divide the fish according to the fat content.

To get an idea of ​​the fat content of seafood, pay attention to the color of the meat. If it is light - in front of you is a lean variety of fish. The darker the fillet, the more calories. Think herring, salmon or mackerel.

Of course, scientists say that the most useful is oily fish. In her a large number of the right substances. But when losing weight, you should forget about it. Or reduce consumption to a small piece a week.

Low-fat varieties of fish will be noted separately. They have no carbohydrates. That is why they are so popular among fans of carbohydrate-free diets. Because switching to fish while on a diet can help delay the need to lower your carb intake.

Lean fish has less fat than the leanest meat. You will be able to take the same amount of protein from each, but consume fewer calories. This will allow you to keep your carbohydrate intake at a relatively moderate level and you won't feel too depleted. Even in the evening it is allowed to eat fish while losing weight. Excess will definitely not be postponed 😉

If you are wondering how often you can eat fish, then I can make you happy - if there are no contraindications, then at least every day. The standard serving is 100 gr. And even if you are not a fan of this type of product, then arrange yourself at least sometimes “fish days”. A plate of fish soup or a fragrant baked piece diversifies any menu.

Which is better and how to cook

Even on the most democratic Dukan diet, you can eat this product at any stage. In Dr. Dukan emphasizes proteins and forbids carbohydrates, fats and sweets. The fish in the food system takes not last place. During all stages of the diet, almost any diet is allowed - sea or river. You can even have a little piece of smoked salmon. In more detail, I wrote an article about allowed foods on the Dukan diet. Products can be boiled, steamed, fried or baked in foil. But with a minimum amount of vegetable oil.

Now let's move on to the most delicious moment. Fish recipes for diets are separate science. They need to take into account the usefulness of a particular variety. And also how safe it will be to use with gastritis or diabetes.

Cooking

I recommend including the following types of seafood in your diet: tuna, flounder, haddock, pollock, cod, as well as shrimp and crabs. Other types see in the table above with low and very low fat content. But the amount of protein in such meat is high.

To reduce calories, you can boil the fish in water or steam. The last method is the most useful and tasty. The meat is juicy and tender. Pour a little lemon juice over the pieces for flavor and put a sprig of greens (dill, parsley). Sprinkle with aromatic fish seasoning and wrap in foil. In 30 minutes it will be ready.

A plate of fish soup without potatoes is an excellent dietary dish. You can eat as much as you like without any consequences on the waist. Highly delicious broth obtained from pike. A minimum of calories with an amazing aroma.

Try to use less sauces. They provoke an appetite. If you don't like fishy smell- hold the seafood in milk for an hour. Bad smell disappear.

Some of mine complain that the fish falls apart when cooked. Try cooking cod. Its fillets are not as tender as those of other species. Or you can use a little trick. Add some vinegar to boiling water and boil the fish calmly. Fragrant fillet will not fall apart.

Bake

Recipes for weight loss contain a minimum of oil. The baking process itself involves cooking the product simultaneously from all sides in the oven. At the same time, the fish turns out to be much tastier than with banal boiling.

For baking, foil or a sleeve is suitable. Nutritionists have noticed: products from the oven are much healthier than those fried in a pan. Pieces of fish a few minutes before readiness can be “freed from protection”. Then get a delicious crust without oil. Or try baking in natural yogurt. The taste is indistinguishable from sour cream. But fewer calories.

Can I eat fried, salted or smoked?

For gastritis and others stomach problems fried is not allowed. But rethink your cooking methods. In batter or breadcrumbs - definitely not. Especially with diabetes. If you really want to, then a small amount oil on a grill pan you can treat yourself to a serving. But not more than once a week. Just do not forget to put the finished pieces on a napkin. The oil should be absorbed. By the way, in my article "How to fry fish in a pan"You can find a lot of interesting things.

But salty doctors do not prohibit. Just not herring or ram, of course. It is better to make lightly salted low-fat fish yourself. Eat only in the morning. Otherwise, expect unpleasant swelling on the face and overweight on the scales. After salty, you just want to drink and drink.

smoked under strict prohibition! Don't even think about it - definitely not. They have been talking about the dangers of smoked food for so long that everyone has already stopped paying attention to it. And in vain - dangerous carcinogens can cause cancer.

Smoked meats negatively affect the stomach and liver. First, the amount of salt in such products is increased. Secondly, the calorie content increases due to the removal of water during the cooking process. In order not to be unfounded, I am attaching a table for comparison.

And negligent manufacturers can smoke low-quality raw materials. In addition to the main problems, you can get poisoned.

Fish is tasty and useful product which will help you deal with overweight. Choose low-fat varieties and cook. Fried, baked or boiled - you can calculate varied menu for the whole week. Daily use will make you not only slim, but also beautiful.

Another short video about the benefits of fish:

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Despite the fact that eating fatty foods is harmful, the benefits of fatty fish for the normal functioning of our body are undeniable. As a rule, such varieties of fish live in the cold northern seas, so the composition of their fat is special. Plastic unsaturated fatty acid, of which it is composed, do not turn into crystals when low temperatures, they remain in the form optimal for consumption, saturated useful substances. Therefore, it is very important to know which fish is considered fatty and include it in your diet.

The fattest fish in the world

If you are wondering which fish is the fattest, then you will most likely be surprised by the answer to this question. This is a golomyanka that lives in Lake Baikal. There are two types of this fish: small and large. Regardless of the species, her body is almost 40% fat, and as for size, the small golomyanka can reach a length of 15 cm, and a large one - 25 cm. It is almost imperceptible in water, since its body is due to great content fat transparent. This fish prefers a solitary existence and is the only viviparous in our latitudes. If you try to cook such a very fatty fish for food, then apart from a full frying pan of fat in which the skeleton will float, you will not get anything. Golomyanka is not a commercial species. In animal husbandry, when fattening livestock, it was also not used, but in the eco-chain its importance is great - it is this fish that feeds on the bulk of the inhabitants of Lake Baikal.

What is the fattest red fish?

The fattest varieties of red fish are all representatives of salmon. Depending on the season, the fat content in them ranges from 10% to 20%. The most popular are salmon and trout, whose meat, pleasant and delicate in taste, is devoid of small bones.

Salmon not only boasts high concentration, but also its ideal ratio with omega-6. Such a unique balance of fatty acids, in addition to this fish, can only boast walnuts and flax-seed. With its regular use in food, you can avoid the appearance of thrombophlebitis, normalize the work of the gastrointestinal tract and liver, improve metabolism and blood circulation, strengthen the immune system, arteries. Salmon can be fried in a pan breaded and marinated, smoked, salted, smoked, cooked with it hodgepodges, pancakes and other dishes. However, the most the best option will bake this fish on the grill or in foil, or eat lightly salted. Her meat is very tender and tasty.

There are several types of trout: sea, rainbow and freshwater, rainbow and sea. It is rich in minerals, vitamins and fatty acids, making it a very valuable food. This type of fish goes well with creamy sauce, lemon and lime.

Of the more accessible and common types of oily fish, we can name the northern one that is familiar to all of us, which has a delicious white meat. In any fatty fish, there are more complete proteins than in animal meat. By including oily fish in your diet, you can significantly reduce your risk of dying from heart disease. One serving of such fish per week will prevent the likelihood of such a disease as rheumatoid arthritis. For the elderly, the benefits of fatty fish can hardly be overestimated, as it can extend life for several years. Oily fish is a good anti-inflammatory for the heart and brain. In addition, as a result of research, scientists have found that the substances contained in fatty fish on sexual function male body influence in a positive way.

Fat varieties fish list and health benefits

Fatty fish have fat in tissues and in abdominal cavity in the area of gastrointestinal tract. Its fillet contains up to 30% fat, although this figure varies both within and between species. For example, fatty fish include small forage fish such as sardines, herring and anchovies, as well as other large pelagic fish such as salmon, trout, tuna and mackerel (1).

Fatty fish can be compared to white fish, which only contain fat in the liver (much less than oily fish). White fish include cod, haddock, flounder, etc. white fish usually a demersal fish that lives on seabed or close to it, while oily fish are pelagic - live in the water column.

Fatty fish meat is good source vitamins A and D and rich in omega-3 fatty acids (white fish also contain these nutrients, but at a much lower concentration). For this reason, consuming fatty fish rather than white fish may be healthier for humans, especially for cardiovascular disease (2).

However, oily fish are known to carry more high levels pollutants (such as mercury or dioxin) than white fish. Among the others beneficial effects researchers note that omega-3 fatty acids in oily fish may help improve inflammatory diseases such as arthritis.

Oily sea fish: list

Oily fish contains a significant amount of fat in all tissues of the body and in the abdominal cavity. Here is a list of oily fish:

• sea ​​trout
• mackerel
• anchovies
• sardines
• sprat
• herring
• saithe
• tuna
• shark
• Atlantic sturgeon
• sea ​​bass
• flounder
• halibut

All of these fish are rich in omega-3 fatty acids, whether they are canned, fresh, or frozen.

The fattest fish among river and lake:

• salmon
• trout
• sturgeon
• sabre
• burbot
• silver carp
• lake whitefish
• smelt
• freshwater perch

Health benefits of oily fish

Scientists have proven that regular consumption of fatty fish helps prevent the development of various diseases and pathological conditions, such as:

Dementia (dementia)

Elderly people who eat fish or seafood at least once a week are less likely to develop dementia, including Alzheimer's disease. In addition to providing vascular protection, omega-3 fatty acids contained in fish oil, may reduce inflammation in the brain and play a role in brain development and regeneration nerve cells (4).

In a French study published in 2002 in the British medical journal(BMJ), attended by 1774 elderly residents of southern France for seven years. Scientists studied how much they consumed meat and seafood, and how this was associated with the presence of symptoms of dementia.

The conclusion was that people who ate fish at least once a week had significantly more low risk diagnosing dementia for seven years. This study strengthened the findings of the Annals of Neurology research. Due to the longer duration, the BMJ study provided stronger evidence for a true protective effect.

Cardiovascular diseases

Consuming 200-400 grams of oily fish twice a week may also help prevent sudden death due to myocardial infarction, preventing cardiac arrhythmias (5).

Eicosapentaenoic acid (EPA), found in fish oil, appears to drastically reduce inflammation by converting within the body to resolvins, with beneficial effects on the cardiovascular system and arthritis (6).

In 1994, the UK Committee on Medical Aspects of Food and Nutrition Policy (COMA) recommended that people eat at least two servings of fish per week, one of which should be oily fish.

In 2004, the UK Food Standards Agency published recommendations on recommended minimum and maximum quantities oily fish to eat a week to balance beneficial features omega-3 fatty acids and potential hazards use of polychlorinated biphenyls and dioxins. It reaffirmed the 1994 guidelines of two servings of fish per week, including one serving of oily fish. However, it has recommended eating no more than four servings a week, and no more than two servings for pregnant or breastfeeding women (7).

protection agency environment US (EPA) states that the maximum allowable oral dose toxic substance methylmercury is 0.1 micrograms per kg of body weight per day. The corresponding blood mercury limit is 5.8 µg/L. Restrictions apply to certain oily fish:

• marlin
• swordfish
• shark
• tuna (to a lesser extent) (8)

The recommendations for maximum oily fish intake were up to four servings (1 serving = 140 g) per week for men, boys, and women past childbearing age, and up to two servings per week for women. childbearing age including pregnant and lactating women and girls. There is no recommended limit on the consumption of white fish.

The 2007 EPA and USDA guidelines set a limit only for the consumption of oily fish with more than one part per million of methylmercury, specifically:

• malacantha
• king mackerel
• shark
• swordfish

However, there are restrictions for breastfeeding/pregnant women and children under the age of six. These populations should completely avoid eating fish with high risk mercury contamination (listed above), and limit moderate to low methylmercury fish to 340 grams per week. Albacore tuna (albacore) should be limited to 170 grams or less per week.

foodismedicine.ru

List of fatty varieties of sea and river fish

Fish is the product that perfectly balances all the vitamins and microelements that contribute to mental activity, good health, ideal appearance. Many therapeutic diets or diets for weight loss include fish dishes.

Any fish is useful for the body, but fatty fish varieties are more easily digestible and rich in amino acids. At the same time, it doesn’t matter if a sea or river specimen is listed on the menu.

Note! Residents of coastal areas are less likely to complain about problems with the heart and the cardiovascular system in general. People who eat fish at least 2-3 times a week practically do not suffer from depression.

Fatty fish are quickly and easily digested, unlike others. meat products. There is a conditional division of all varieties of fish into three categories: fatty, medium fat and lean.

Most often, fish is included in diet menus, as it replaces all heavy foods that contain protein. At the same time, all components are remarkably absorbed. It is important to consider the varieties of oily fish and the main characteristics of the product that best describe the properties.

List of river and sea fish of fatty varieties:

Benefit and harm

Any fish is enriched with valuable acids and macronutrients. The benefits of fatty fish low-fat varieties undeniable. It does not matter where the catch was made in the river or, the sea or the ocean.

But apart from positive impacts on a person, negative effects can also be produced:

Naturally, it is red fish that has the greatest value. This snag lies in the method of cultivation and the small number of individuals. White fish of fatty varieties is of the same importance for the human body as varieties of red fish.

Important! Properly prepare the product. It is possible to preserve the useful properties as much as possible if the fillet is baked, boiled.

Pearl fish is a separate family, which is distinguished by its small size. But this is a fatty variety, which is represented by a huge variety and low price.

Useful video

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What types of fish are considered fatty

Instruction

First of all, all types of salmon are classified as fatty fish. Among them, salmon, trout and salmon are especially popular in Russia. The fat content in them, depending on the season, can vary from 10 to 20%. The meat of this fish is tender, pleasant to the taste and does not contain small bones. Representatives of this species are ideal for salting and cooking second courses.

However, on the shelves of stores you can usually find only those salmon fish that are grown on special farms. Keeping it in cages and feeding it with special feed somewhat worsens the useful properties of such fish. That is why it is better to give preference to fish caught in natural waters kete or chinook, which are also fatty varieties.

Representatives of the sturgeon family also contain quite a lot of fat in their composition - from about 10 to 15%. These include: beluga, stellate sturgeon and sturgeon. From the meat of these fish, you can cook any dishes, including fish soup, aspic and even barbecue. Such a fish is also suitable as a filling for various pies and pie. Herring also belongs to fatty varieties of fish - it is practically all year round mined in the Pacific and Atlantic Oceans. Moreover, the fattest is the one that was caught precisely from Pacific Ocean. In terms of cost, herring is much more affordable than salmon or salmon, and in terms of the amount of useful fatty acids, it is not much inferior to more expensive varieties of fish. Slightly less fat are sprats and sprats, which are more suitable for frying and cooking soups. Fatty fish also include: anchovies, sardine and sardinella, coho salmon, sockeye salmon, sole, halibut, mackerel, escalar, mackerel. Of the river fish, silver carp, catfish, carp and carp are considered the fattest - they are best smoked, salted, marinated or fried.

The benefits of oily fish for the body are enormous. Its fat contains polyunsaturated fatty acids, which human body unable to produce on its own enough. They have a beneficial effect on the condition of the joints, heart and blood vessels, brain function and vision. Prevent education cholesterol plaques. In addition, it is in fatty fish that a large amount of vitamin A and D is contained, such a product is also rich in vitamin B.

note

To reduce the calorie content of oily fish, it should be cooked in the oven and steamed, less often on the grill. At the same time, only minimal amount olive oil and spices. Then such a fish will bring maximum benefit and will not harm the figure.

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Fatty varieties of sea and river fish: a list

Fatty varieties of fish should be included in the diet of any person who cares about their health. This product contains many beneficial vitamins and substances involved in almost all processes.

In the store, out of ignorance, you can buy fish and low-fat varieties, the quality of which is less significant for the body.

Important! In addition to fatty varieties of fish, moderately fatty varieties are also distinguished. This variety is characterized by a moderate balance of trace elements and calories.

Thus, fish of fatty and moderately fatty varieties contributes not only useful trace elements to the diet, but also helps to maintain a figure. At the same time, the dishes are quite hearty and tasty. In order not to confuse fish varieties, it is important to know which species belong to which varieties.

List of varieties of river and sea oily fish:

Benefit

Popular representatives of fatty fish, such as carp, salmon, silver carp, have a huge amount of useful macro and microelements. This also applies to pearl fish.

The benefits for the body when using such a product are not appreciable. It is necessary at least once a week to consume at least 100 grams of the product in any form.

Sea and lake fish of fatty varieties has many useful qualities:

1. oily fish rich omega 3, therefore, coordinates the work of almost all body systems.
2. Enriched with acids, which significantly increases the chances of fighting cancer cells and infectious diseases.
3. The product is remarkably digestible and promotes rapid assimilation. Helps in the fight against excess weight, but it does not exhaust the body.
4. It is recommended for children to eat, as it improves brain activity.
5. Marine species contain a huge amount of iodine, which means they control the work thyroid gland.
6. Amino acids have a wonderful effect on the condition of the skin.

The main thing is to prepare the product correctly, otherwise it will do harm, not benefit. Skillfully combined fish with other products will improve digestibility and enhance the beneficial properties of the dish.

Harm

River fish, even fatty varieties, like sea fish, can bring not only benefits, but also harm. And although the list negative impact on a small organism, it still exists.

Harm of fatty fish:

The main condition in order not to turn benefit into harm is proper preparation.

Even if you select all negative sides this product, then they will not outweigh its benefits.

Fatty varieties of fish should be included in the diet of any person who cares about their health. This product contains many useful vitamins and substances involved in almost all processes.

In the store, out of ignorance, you can buy fish and low-fat varieties, the quality of which is less significant for the body.

Important! In addition to fatty varieties of fish, moderately fatty varieties are also distinguished. This variety is characterized by a moderate balance of trace elements and calories.

Thus, fish of fatty and moderately fatty varieties contributes not only useful trace elements to the diet, but also helps to maintain a figure. At the same time, the dishes are quite hearty and tasty. In order not to confuse fish varieties, it is important to know which species belong to which varieties.

List of varieties of river and sea oily fish:

Benefit

Popular representatives of fatty fish, such as carp, salmon, silver carp, have a huge amount of useful macro and microelements. This also includes pearl fish.

The benefits for the body when using such a product are not appreciable. It is necessary at least once a week to consume at least 100 grams of the product in any form.

Sea and lake fish of fatty varieties has many useful qualities:

1. Fatty fish is rich in omega 3, therefore it coordinates the work of almost all body systems.
2. Enriched with acids, which significantly increases the chances of fighting cancer cells and infectious diseases.
3. The product is remarkably digestible and promotes rapid assimilation. Helps in the fight against excess weight, but it does not exhaust the body.
4. It is recommended for children to eat, as it improves brain activity.
5. Marine species contain a huge amount of iodine, which means they control the functioning of the thyroid gland.
6. Amino acids have a wonderful effect on the condition of the skin.

The main thing is to prepare the product correctly, otherwise it will do harm, not benefit. Skillfully combined fish with other products will improve digestibility and enhance the beneficial properties of the dish.

Harm

River fish, even fatty varieties, like sea fish, can bring not only benefits, but also harm. And although the list of negative effects on the body is small, it still exists.

Harm of fatty fish:

The main condition in order not to turn benefit into harm is proper preparation.

Tuna with lemon zest in teriyaki sauce

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What kind of fish is suitable for dietary nutrition

For diet table choose sea and river fish with low fat content. These include: bream, cod, pike perch, carp, pollock, carp, blue whiting, mullet, pike, flounder, saffron cod, pollock, hake.

All these fish are different taste value. For example, cod or zander are ideal for a variety of dishes, both everyday and festive. And the harsh pike meat with a specific smell needs special preparation - the list of dishes that can be deliciously prepared from this fish is quite limited. Bony bream requires careful processing, and flounder is cleaned of skin and bones in two steps.

Nutritionists recommend eating at least 3 servings of fish per week. A standard serving is 100 g of cooked fillet without skin and bones. As a side dish for dietary fish, boiled or baked vegetables are prepared - cabbage, potatoes, carrots, peas or asparagus. You can serve the fillet without a side dish. To enhance the taste, fish can be poured freshly squeezed. lemon juice and sprinkle with white pepper.

If you are on a diet that restricts acidic foods, avoid lemon juice and spices.

Seabass with herbs, baked on charcoal

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How to cook healthy fish dishes

Do not limit your diet to boiled fish. Diet meals can be steamed, in an air grill or a slow cooker. The fish is baked in foil, rolled in herbs, stewed in its own juice. When cooking, it is worth reducing the amount of spices, eliminating cheese, sour cream, mayonnaise and other high-calorie additives. It is customary to fry some types of lean fish - for example, this is how flounder and carps are usually cooked. However, fried foods are not suitable for a diet table. Flounder can be baked, and meatballs or casseroles can be prepared from carps.

Diet recipes: fish is tasty and healthy

Try the baked cod with herbs and lemon juice. This dish is perfect for dinner or lunch. Boiled or grilled vegetables or a green salad can be served as a side dish.

You will need:

• 300 g cod fillet
• 1 bulb
• 1 tablespoon finely chopped parsley
• 1 tablespoon lemon juice
• a few pink peppercorns
• ground white pepper

Rinse the cod fillet, pat dry with paper towels and cut into 4 pieces. Chop the onion into rings. Cut out large squares from the foil, put the onion in the center of each, place the cod on top. Season each serving with salt, pepper, pink peppercorns, finely chopped parsley and freshly squeezed lemon juice.

Roll up the foil into small bags. Lay the rolls with cod on a baking sheet and place in an oven preheated to 200 ° C. Bake the fish until done. Serve by placing the envelope on a plate and opening the foil slightly.

Diet soufflé from zander

Delicious pike perch can be served in the form of a tender soufflé with low-fat milk sauce. This dish suitable for those who prefer mild, airy dishes.

For diet food choose freshly caught or chilled fish. It has a more pronounced taste. When buying frozen fish, make sure that it has not been frozen twice: such a carcass will be tasteless and dry

You will need:

• 800 g zander fillet
• 100 ml skimmed milk
• 50 g butter
• 1 tablespoon wheat flour
• 2 eggs

First prepare the milk sauce. Pour flour into the pan and, stirring, fry it until golden brown. Pour milk in a thin stream, add butter. Stirring, cook the sauce until it thickens. Salt it and take it off the stove.

Rinse the zander fillet, cut into pieces and pat dry with paper towels. Place the fish in a food processor bowl and puree. Separate the yolks from the whites and add the first to the minced fish. Beat the mixture again and pour in the cooled sauce. Stir the soufflé, adding a little salt if necessary.

Whisk the egg whites until stiff and add to the fish mixture in batches. Stir the mixture gently, from top to bottom, so that the whites do not fall off. Spread the soufflé over silicone molds so that it takes up no more than half the volume. Place the molds in an oven preheated to 180°C. Bake the soufflé until it has risen and is golden brown, about 30 minutes. Serve hot, placing the soufflé on warmed plates. Separately, you can serve a salad of green vegetables sprinkled with lemon juice.

Pike perch stewed in tomato

Pike perch can be prepared in another way, for example, by putting it out in a slow cooker. Add onions and tomatoes to the fish: they will not add extra calories, but they will perfectly set off the delicate taste of the fillet.