Meat refers to the muscles or internal organs of animals eaten as food. Usually used as steak, ribs, barbecue and so on. Viscera, including liver, kidney, brain and intestine, are also very popular, and many foods are also based on viscera.
The types of meat are usually classified according to their animal origin and preparation methods.
Red meat
It comes from mammals, and its tissues contain more iron-rich protein myoglobin than white meat. Including cattle, pigs, lambs, goats, bison, wild boar, deer and other game.
Original poached pork
This is usually lighter than red meat and comes from poultry and fish. Include chicken, duck, goose, fish and shrimp,
Processed meat
Processed meat is preserved or strengthened by curing, salting, smoking, air drying or other processes. Including hot dogs, sausages, bacon and lunch meat.
Lean meat is considered as a good source of protein, which contains about 25-30% protein. Animal protein is a complete protein, which can provide nine essential amino acids.
Lean meat contains protein, riboflavin, nicotinic acid, vitamin B6, vitamin B 12, phosphorus, zinc, selenium and other nutrients. Liver and other internal organs are also rich in vitamin A, vitamin B 12, iron and selenium, which are also important sources of choline, which is an important nutrient for brain, muscle and liver health.
Cooking and preparing meat in a certain way may have a negative impact on health.
When they are fried, grilled or smoked at high temperature, they will produce a carcinogen called polycyclic aromatic hydrocarbons, which will penetrate into meat.
Another carcinogen, heterocyclic aromatic amine, has been proved to be harmful to human body through long-term animal experiments. It is formed when meat is heated to a high temperature, which is what we often call "carbonization", that is, the surface of meat is carbonized to form a black shell. In addition to long-term cooking, the content of heterocyclic aromatic amines will increase when meat is refrigerated in the refrigerator or cooked for a long time.
In addition, nitrate is an additive in processed meat, which used to be considered as a carcinogen, but now it is considered harmless and even beneficial.
Many people claim that eating meat will increase the risk of cancer. However, it may depend on the type of food you eat and the cooking method.
Some observational studies have linked a large intake of red meat to several cancers, including digestive tract cancer, prostate cancer, kidney cancer and breast cancer. However, in almost all studies, cancer is related to cooked meat, polycyclic aromatic hydrocarbons or heterocyclic aromatic amines, not red meat itself. These studies show that high-temperature cooking has an important influence on the occurrence of cancer.
Although red meat cooked at high temperature may increase the risk of cancer, white meat has no such effect. In fact, a study found that eating white meat is associated with a lower risk of colon cancer, even if it is cooked to the point of carbonization. Animal and observation studies show that heme iron found in red meat may play a role in the occurrence of colon cancer, in addition to toxic compounds produced during high-temperature cooking.
In addition, some researchers believe that processed meat may cause colon inflammation, thus increasing the risk of cancer.
These studies are observational, they only show a relationship, and they cannot prove that red or processed meat can cause cancer. However, using milder cooking methods to prepare food is definitely good for health.
Several large observational studies have found that excessive intake of processed meat increases the risk of heart disease. Only one study found a weak link between red meat and heart disease. In 20 10, researchers conducted a large-scale review of 20 studies, including more than10.2 million people. They found that eating processed meat increased the risk of heart disease by 42%, not red meat.
However, these studies can't prove that eating a lot of processed meat can cause heart disease. They only show one association. Some controlled studies have found that regular consumption of meat, including high-fat varieties, is not only harmless to heart disease, but also has positive effects.
Some observational studies show that eating a lot of red meat and processed meat is related to obesity, including a review of 39 studies, including data of more than 165438+ 10,000 people. However, the results of individual studies vary greatly.
Although eating red meat often is related to obesity, total calorie intake is the key. Even if you eat a lot of meat, you can still lose weight if you control your calorie intake and other types of food intake.
Suppress appetite and enhance metabolism. Many studies have shown that a high-protein diet, including meat, can improve metabolic rate, reduce hunger and promote satiety.
Maintain muscle mass. The intake of protein in animals is always related to the increase of muscle mass. In a study of elderly women, eating beef can increase muscle mass and reduce inflammatory indicators.
Strong bones. Animal protein can improve bone density and strength. In one study, the risk of hip fracture in elderly women who consumed the most animal protein was reduced by 69%.
It is best to absorb iron. Heme iron contained in meat is better absorbed than non-heme iron in plants.
Reduce the consumption of processed meat. Unprocessed meat is healthier than processed meat without additives and production technology.
Try eating internal organs. Add viscera to the diet and make full use of its high nutrition.
Minimize high-temperature cooking. If you must use barbecue, stir-fry or other high-heat methods to make food, pay attention to avoid overcooking or carbonization.
Meat and vegetable collocation. Vegetables are rich in fiber and antioxidants, which helps to balance the diet.
Choose herbivorous beef. Cattle that eat natural grass instead of grains can produce healthy meat with higher omega-3 fatty acids and antioxidants.