How to eat meat, fish, eggs in the most moderate and healthy way?

Articles Jul 08, 2020 12:06

This is a protein supplement diet recipe provided by the nutrition professor in the diet guide. We refer to the can to eat more properly.

This article by Professor of Nutrition is used as a guide for diet so that people can eat properly and scientifically, in accordance with the nutritional needs of the body and improve health.

How to eat in moderation?

General advice for foods of animal origin such as fish, poultry, eggs and lean meat ... should be eaten in moderation.

Specifically, each week should eat fish from 280 - 525g, meat and poultry meat about 280 - 525g, eggs 280 - 350g and the average daily consumption is about 120 - 200g.

How to eat meat, fish, eggs in the most moderate and healthy way?

- Priority for fish and poultry.

- Eat eggs without removing the yolk.

- Eat less fat, smoked foods and meat (marinated, impregnated) with salt.

The importance of a scientific diet

Fish, poultry, eggs and lean meats are rich in protein, lipids, vitamin A, B vitamins, iron, zinc and other nutrients. They are an important part of a balanced diet and an important source of nutrition for humans.

Based on the results of China's National Nutrition Survey, the contribution of these foods to human nutritional needs has been calculated. More than 20% of nutrients that meet human nutritional needs are protein, vitamin A, vitamin B2, niacin, phosphorus, iron, zinc, selenium, copper, etc. Among them, protein, iron, selenium, copper, etc. reach over 30%.

However, the fat content of these foods is often high and some of them contain saturated fatty acids and cholesterol. Eating too much can increase the risk of obesity and cardiovascular disease. Therefore, their consumption should not be excessive and should be eaten in moderation, in moderation.

How to eat meat, fish, eggs in the most moderate and healthy way?

How to choose the best food?

Fish are relatively low in fat and contain a lot of unsaturated fatty acids. Some fish are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can prevent heart and blood lipid disorders, have a definite effect on these diseases and may be preferred.

The fat content of poultry is also relatively low, and its fatty acid composition is better than animal fat, so it is preferred over cattle meat.

Egg yolks are the main source of vitamins and minerals in eggs, especially rich in phospholipids and choline, which are beneficial for health. Although high cholesterol, if not taken too much, it will not affect human health, so eat the whole egg, do not waste egg yolks.

How to eat meat, fish, eggs in the most moderate and healthy way?

Animal fat (such as pork and beef with fat) is high in fat and high in energy density. Overeating often becomes one of the risk factors for obesity, cardiovascular disease and some tumor related diseases. However, lean meats are low in fat, rich in minerals and high in utilization rates, so you should choose to eat lean meats, eat less fat.

Animal organs such as the liver and kidneys are rich in fat-soluble vitamins, B vitamins, iron, selenium and zinc, etc., eating a moderate amount can make up for the lack of these substances in your daily diet. . You can eat according to the regular schedule, recommend eating animal visceral food 2-3 times / month, with a dosage of about 25g each time.

Smoked meats and salted meats often have a unique flavor and are everyone's favorite food. However, due to contamination of polycyclic aromatic hydrocarbons and formaldehyde and other harmful substances during smoking and salting, overeating may increase the number of tumors that can lead to cancer. Therefore this is the recommended food should be minimized.

How to properly follow the diet?

The key to proper eating is to control your total intake. Adults are recommended to consume no more than 1.1kg of fish and meat and no more than 7 eggs per week.

These foods should be evenly divided into each meal every day to avoid concentrated consumption at the same time. It is best to have meat and eggs every day for a better and more harmonious protein supplement.

How to eat meat, fish, eggs in the most moderate and healthy way?

Formulating recipes is an effective way to control the appropriate amount of animal food. Should develop and develop weekly recipes.

Fish and meat may need to be alternately eaten, but should not be substituted for each other and do not support the way of choosing to choose only a certain type of animal food.

Knowing the weight of common ingredients or cooked foods allows you to know the size of the food pieces when cooking and actively control the amount of food you eat.

Large pieces of meat, such as pork claws, chicken feet, steamed meat, etc., can often be easily overeating if you don't know the weight, so you should cut them into small pieces to cook. Pieces of meat or large fish prepared during cooking are best divided into smaller pieces before eating, so you don't have to overeat.

When eating out, it is often meals that increase the amount of animal food. Reduce the number of times to eat out as much as possible. If you need to eat out, you should pay attention to both meat and vegetables when ordering, the dish should be light, and try to replace animal meat with fish and soy products.

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