Meat is an indispensable food on the table of every family, but the question is how to eat meat is healthy, how to eat meat is not fat?
Follow the Meat Nutrition Guidelines as an extremely good source of protein and iron. However, many studies suggest that consuming too much meat can lead to the risk of cancer such as colon, stomach, pancreas ... Therefore, health experts recommend not to eat more than 70 g a day. , which equates to three slices of pork, a piece of lamb or two slices of grilled beef each day.
At the same time, here are some tips to make meat consumption healthier.
Cattle meat mainly consists of muscle meat and organs of pigs, cows, goats ... also known as red meat. In general, protein content in meat usually ranges from 10% to 20%. Protein content in meat close to the needs of the human body, high utilization rate. The iron in meat is mainly in the form of heme iron (blood), a very high rate of digestion and absorption, which is also a good choice for iron supplements.
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It is also red meat, but pork has the highest energy, high fat content and lowest protein content. The protein content of beef and goat meat is higher, more suitable for people who lose weight. Among them, visceral cholesterol is higher than muscle, brain tissue has the highest cholesterol, so people with high blood pressure, high cholesterol, high blood sugar need to eat less.
Poultry meat mainly consists of chicken, duck, goose, goose ... or white meat. The mineral content of poultry meat is relatively high, especially in the liver and blood is rich in iron, easy to digest and absorb, which is also a good choice for iron supplements. The protein content of poultry meat is 16% -20%, of which chicken is the highest, followed by geese and ducks. Chicken has the lowest energy, lowest fat content and highest protein content.
Seafood products are also classified as white meat, and the products we commonly consume include fish, shrimp and shellfish. Aquatic products are rich in high quality protein, lipids, vitamins and minerals. For example, marine fish contain lots of iodine, oysters and shellfish contain zinc, river bottles and screws contain iron. Compared to cattle and poultry, aquatic products have relatively low energy and fat content, but very high protein content.
Fat of fish including unsaturated fatty acids, monounsaturated fatty acids are mainly palmitoleic acid and oleic acid, polyunsaturated fatty acids are mainly linoleic acid, linolenic acid, EPA and DHA, very good. for human health, in which marine fish has higher levels of these substances than freshwater fish. Therefore, from a nutritional perspective, experts believe that eating fish is healthier than meat of cattle and poultry.
Professor Yu Kang, an acoustical nutritionist at Peking Union Medical University Hospital, said: “Different types of meat have different nutrients, eating a lot of meat is not a good choice. , the most accurate method is the order of meat intake: meat without legs> two legs> 4 legs, and mastering the dosage, the meat should eat alternately, thus balancing nutrition ”.
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Meat and poultry meat each day eat 40-75 grams, seafood products 40-75 grams and eggs are 40-50 grams, can ensure a balanced daily diet.
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An adult with blood fat, waist circumference and normal weight can eat 100g of lean pork, or beef or lamb. If the weight exceeds the standard, you should reduce the amount of meat you eat. 100g here is raw meat, after cooking up weight will reduce, 50g of raw meat after cooking up to about 35g. So if you eat the weight of cooked meat, eat 70g per day.
Professor Yu Kang said, if you want to eat meat, in addition to controlling the amount of meat, also need to pay attention to the order, so eat meat last.
- The first step, it is recommended to drink soup first, drink anything soup should pay attention, should not drink bone soup, chicken soup ... the amount of oil in these soup is too high, causing stomach upset, vegetable soup is a good choice Best. Regardless of whether it's hot or cold, the nutrients in vegetables at this time are best absorbed, the energy of the vegetables is relatively low, while the volume of vegetables is large, creating a feeling of fullness.
- The second step is to eat the staple food. Because then the gastrointestinal tract has vacancies, first put the energy substrate needed for the human body, which is the main food.
- Third step, vegetarian food. Snacks provide enough vitamins and minerals.
- Finally, eat the meat dishes animals.
In addition, mastering the right method of cooking is also a mandatory skill to eat meat. Eat steamed meat, boiled meat rather than fried, fried meat to reduce the amount of oil in the body.
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