At the same time, red meat is a huge "treasure house" and an excellent source of high-quality protein, B vitamins, zinc, heme iron and other essential nutrients for human body.
So, what should we pay attention to when eating red meat healthily?
1, appropriately limit intake and disperse consumption.
It is recommended to eat no more than 500 grams of red meat every week, and it is not necessary to eat it every day.
If you eat, try to disperse it in three meals a day to avoid concentrated consumption.
Livestock meat can be replaced by poultry meat and fish meat, but it cannot be replaced by other meat.
2, know the weight of ingredients, easy to master when cooking.
On the one hand, we have a basic understanding of the weight of ingredients. For example, a piece of lean meat with a width of three fingers (moderate thickness) is about 1 2 (50g).
On the other hand, consumers can take the initiative to control their intake, cut large pieces of meat into small pieces before cooking, or cut them into pieces or silk for cooking, and eat less big ribs and braised pork. It is best to divide the cooked meat into small pieces before eating. Small portions are a good way to ensure food diversity and control total intake.
3. Eat fresh meat, eat less processed meat, cook more and fry less.
Buy fresh and hygienic meat and eat less processed meat products.
Try to avoid high-temperature barbecue, charcoal roasting and other meat products; When meat is grilled or fried, its nutrients are destroyed due to high temperature, which may even produce carcinogens, pollute food and affect human health.
4. Reduce meat intake when eating out.
When eating out, many people will unconsciously increase the intake of animal food. In this regard:
We should realize the disadvantages of eating out and try to reduce the number of times of eating out;
If you eat out, when ordering, you should mix meat and vegetables, which is mainly light, and try to replace livestock and poultry with fish and bean products.
5. Eat both soup and meat.
Residents in southern China have the habit of drinking soup instead of meat. This way of eating can not only make full use of the nutrients in food, but also cause great waste of food resources. In fact, the nutritional value of meat is much higher than that of soup. If you are a person with high uric acid, you can choose to eat meat instead of soup to reduce the intake of purine.