Many people like to eat meat in life, and they feel that no meat, no table! When it comes to eating meat, you will have a great appetite! In the hot summer, after work, invite three or five friends to have a drink, eat meat and chat.
However, many people think that meat is rich in fat, high in calories, and will lead to obesity. In short, it is not very healthy.
In fact, meat is rich in nutrition, which can provide high-quality protein, fat, fat soluble vitamins, B vitamins and minerals needed by the human body. It is an important part of a balanced diet. So, how can we eat meat to be healthier? Let's have a look!
Reasonable diet
According to the relevant survey results, the average total food intake of livestock, poultry, fish and eggs per standard human day is 135.6g, including 72.0g of livestock meat, 13.0g of poultry meat, 2.9g of animal viscera, 24.3g of fish and shrimp, and 23.4g of eggs.
Meat intake accounted for the highest proportion of total animal food intake, 54%. In contrast, beef, mutton and pig meat not only have high saturated fatty acid content, but also high visceral cholesterol content. Excessive intake can increase the risk of obesity and cardiovascular disease.
Therefore, in order to promote health and reasonable diet, fish, poultry, eggs and lean meat should be eaten in an appropriate amount.
The core recommendations are as follows:
☆ The intake of fish, poultry, eggs and lean meat should be moderate, averaging 120~200g per day.
☆ It is better to eat fish twice a week or 300g, eggs 300-350g, and livestock meat 300-500g.
☆ Eat less deeply processed meat products.
☆ Eggs are nutritious, and you should not discard yolks when eating eggs.
☆ Give priority to fish and eat less fat meat, smoked meat and cured meat products.
Control intake
1、 Control the total intake and eat separately
The total amount of aquatic products and livestock meat consumed by adults per week shall not exceed 1.1kg, and the number of eggs shall not exceed 7. In order to avoid centralized consumption, these foods can be scattered in each meal every day, so that each meal has meat and every day has eggs. It is better to eat at least three kinds of animal food every day, and it is not allowed to replace all other animal food with animal meat.
2、 Divide the ingredients into small portions
Small portions are a good way to diversify food and control the total amount. Before cooking, the purchased fish, shrimp, livestock and poultry meat shall be divided into several small portions according to the weight of 40-50g/portion, so as to cook as needed and control the intake.
Red meat and white meat
Generally speaking, meat can be divided into red meat and white meat.
★ Red meat: It mainly refers to the meat that appears red before cooking, including pork, beef, mutton, etc. This is because mammals contain myoglobin, which is used to transmit oxygen. It is characterized by thick and hard muscle fibers and high fat content.
★ White meat: mainly refers to white meat before cooking, such as chicken, duck, fish, shellfish, etc. Of course, this division is not absolute, such as salmon itself is red, but it belongs to white meat; White meat is characterized by fine muscle fiber and low fat content.
Both red meat and white meat are meat, which are rich in protein and other nutrients. However, some surveys show that the incidence rate and mortality of cardiovascular diseases are higher in areas with excessive red meat intake. That's because red meat contains high saturated fat, while the content of unsaturated fat is relatively low, especially pork.
Is red meat not edible? In fact, every kind of food has its good side. For example, although red meat has a high fat content, it is rich in iron, zinc and other trace elements, as well as vitamin B12, niacin, vitamin B1, vitamin B2 and phosphorus. Especially beef tenderloin and pig tenderloin are very rich in iron.
These nutrients are essential for human health, especially for children in their growth period. Therefore, all kinds of meat should be eaten alternately. As long as the intake of red meat and white meat is well controlled, a reasonable mix can ensure a balanced nutrition.
When eating red meat, it is best to match with some coarse grains and fresh non starch vegetables (such as leafy vegetables, fungi, melons, etc.) to reduce the absorption of cholesterol.
The way of eating is particular
1、 Selection of food materials
Although they are all animal foods, and most of the nutrients are at the same level, the fat content and fatty acid composition are quite different, which have different effects on health.
It is suggested that fish and poultry should be preferred, followed by livestock meat when purchasing food materials; Smoking and cured meat products should be reduced.
2、 Scientific cooking
If the cooking method of animal food is not properly mastered when cooking, it will not only damage the nutrients, but also affect human health.
Therefore, in order to reduce the loss of nutrients without losing the taste, it is suggested that animal food should be cooked with more cooking and less frying.
3、 Eat meat when drinking soup
Many people like stew, but most people only drink soup instead of meat, mistakenly believing that the nutritional value of soup is higher than that of meat in soup.
In fact, the nutrients in the raw materials are not all dissolved in the soup. Only some water-soluble vitamins, minerals, fats, and proteins are dissolved in the soup. Other nutrients are also left in the meat. The nutrient content in the meat is far higher than that in the soup. Therefore, when drinking the soup, you should eat meat, which will not cause waste of food resources, but also better access to the nutrients in the food.
Finally, I wish everyone a good appetite and a healthy body while enjoying delicious food.
