How to eat meat healthily? In daily eating habits, the combination of meat and vegetables is correct. Many people do not have a reasonable diet. How to eat meat is reasonable? Next, let me show you something about how to eat meat healthily, hoping to help you ~
How to eat meat healthily 1
Eating too much bacon and bacon has a high risk of premature death.
A large-scale survey published by Swiss scientists in the British Medical Journal shows that eating too much processed meat such as bacon and cured meat will shorten people's life span. People who eat more than160g a day have a 44% higher risk of premature death than those who eat10 ~ 20g a day. Because this kind of meat contains a lot of cholesterol and saturated fat, it is easy to block blood vessels and cause coronary heart disease. Moreover, this kind of meat carcinogen has high nitrite content, which affects health. Therefore, Dr. Sabine rohlman, director of the Department of Cancer Epidemiology and Prevention, Institute of Social and Preventive Medicine, University of Zurich, suggested that people should limit their intake of processed meat products to 28 grams per day.
Barbecue has a high risk of cancer, and stew is the healthiest.
When meat is burned directly at high temperature, the decomposed fat drips on charcoal, and then combines with meat protein, which will produce "benzopyrene", which is a strong carcinogen and will seriously damage health if eaten frequently.
The healthiest way to cook meat is stew. Experiments show that stewing meat for a long time can reduce the cholesterol of meat by 30% ~ 50%. Followed by rinse meat and steamed meat. If you want a barbecue, you'd better wrap it in green leafy vegetables. In addition, some studies have found that curing meat slices with garlic juice, cinnamon powder and rosemary in advance can reduce the amount of carcinogens produced during baking; Eating tomato sauce and lemon juice during barbecue can also reduce the harm of carcinogens.
Red meat induces cardioencephalopathy, so eat less fat.
Red meat such as pork, beef and mutton has high fat content, but its lean meat can supplement iron and prevent anemia, so you must eat less fat.
The fat content of white meat such as poultry and fish is low. Manual workers can eat red meat properly, and mental workers should eat more white meat; Men have a great demand for red meat, and women can eat more white meat; The physical function of the elderly is degraded, and eating more red meat is easy to cause cardiovascular disease and cognitive impairment, so eating white meat is better; The child is developing, and both kinds of meat should be eaten. It should be reminded that people suffering from obesity and chronic diseases of Grade III or above should eat less meat and use bean products instead.
Every day 1.5 or more, heart blood pressure is injured.
It is clearly pointed out in the Pagoda of Dietary Balance that a person should not consume more than 75g of raw meat every day, that is, 1, that is, a piece the size of a deck of playing cards. Take braised pork as an example, it is enough for each person to eat at most two pieces a day. Eating more than two pills a day may lead to heart disease, high blood pressure and other diseases.
Fresh meat is not safe, but cold meat is the best.
Generally speaking, after livestock are slaughtered, the meat will become hard in about 4 hours, and it will take some time to mature, and the texture will become soft and elastic, and the meat will be rich.
According to this process, slowly matured meat is the best. However, due to the high storage temperature of hot fresh meat, the surface of the meat is wet and easy to breed bacteria. Although the hygienic conditions of frozen meat are better than hot fresh meat, the loss of water and juice during thawing will make the taste and nutrition of meat worse. Only cold meat is between hot meat and frozen meat, and the temperature has been kept at 0 ~4 degrees Celsius, giving consideration to nutrition and safety. Experts suggest that you should read the words "chilled meat" clearly when buying meat. Some meat marked "sour meat" also belongs to this category, and it will always be kept in the freezer when it is sold.
Eating too much beef in old people and children affects digestion.
The amino acid composition of beef is closer to the needs of human body than pork, which can improve the disease resistance of human body. However, beef has high cholesterol and fat content and thick muscle fiber, so it is not suitable for the elderly, children and people with weak digestive ability.
Fever, allergies, eating mutton, aggravating the condition.
Mutton can tonify deficiency, keep out the cold and keep fit. It is the treasure of nourishing and dietotherapy in winter, but those with mild sex, arthritis, eczema allergy and fever should not eat, otherwise it will aggravate the condition.
How to eat meat 2 1 healthily and when is the best time to eat meat?
What kinds of meat are there?
Pork, fish, mutton, beef, chicken, duck, etc. They are all common meats, which are eaten by almost every household. Because different kinds of meat contain different substances and have different effects on human body, but the effect of * * * is of course beneficial to human body. At the same time, it also plays a role in health care, provided that it is eaten scientifically!
2. Is it really good to always eat meat?
Although meat has high nutritional value, eating too much or eating wrong will not only have no effect on strengthening the body, but also lead to other diseases. So it's really ridiculous to say that eating meat can keep fit.
3. Meat is not an easy food for people.
Although meat is delicious, it is not natural for the human body to adapt to eating meat. Because the human digestive system is not suitable for eating meat, because it is easy to cause abnormal excretion, mainly because meat contains less cellulose, which is not easy to promote gastrointestinal peristalsis, leading to abnormal digestion and constipation. If you still eat meat and don't eat vegetables and fruits containing cellulose, it will easily lead to constipation.
4. The occurrence of cardiovascular diseases is related to eating meat.
Most people who suffer from this disease often like to eat meat because it contains a lot of fat. After cholesterol enters the human body, it will adhere to the stomach and blood vessels without decomposition. After a long time, the blood vessels will narrow, and the blood flow will be less and slower, which will lead to the main cause of cardiovascular diseases.
5. Calcium deficiency is related to eating meat.
People who mainly eat meat are prone to calcium deficiency, because meat contains more protein and less calcium, and protein is prone to this deficiency. For middle-aged and elderly people, it is best to eat less meat, which will lead to osteoporosis.
6. How to eat meat healthily
Eat meat in moderation; Eat no more than 80 grams of pork every day; 80-100g of beef; Chicken 75-100g; 50 grams of fish; In addition, other meats are regulated and cannot be eaten every day. Cooking method; It is recommended to boil and steam, not to fry. Dietary style; Recommended cooked food, not raw. Although meat contains a lot of nutrients, it is not a good thing but a bad thing to eat meat just to keep fit. As for the disadvantages, we have explained them in the above article, so don't be naive to think that it is good to eat a lot of meat at any time.
2. What are the classifications of meat?
1. In agriculture, meat is generally divided into three categories, namely livestock, poultry and aquatic products.
Pigs, cows, sheep, etc. It's livestock; Chickens, ducks and geese are poultry; Fish, shrimp and shellfish are all aquatic products.
2. In terms of color, it can be divided into three categories: red meat, white meat and colorless meat.
Red meat: such as pork, beef and mutton. , called black meat or red meat;
White meat: such as chicken, duck, goose, rabbit and fish, it is called light meat or white meat;
Colorless meat: mainly aquatic shellfish meat, such as oysters, clams, crab meat and so on. , called colorless meat.
3. Nutrition of all kinds of meat
1, beef, the strongest meat
Beef is the most suitable food for people who are weak and mentally retarded. The amino acid composition of beef protein is closer to the needs of human body than pork, which can improve the disease resistance of human body. It is especially suitable for people who are growing and recuperating after surgery and illness, such as replenishing blood loss and repairing tissues. However, the muscle fiber of beef is rough and difficult to digest, and the content of cholesterol and fat is high, so the elderly, children and people with weak digestive ability should not eat more.
2. Mutton, the most nourishing meat
Mutton has the effects of strengthening yang, nourishing essence and blood, and treating lung deficiency, which is quite beneficial to patients with asthma, tracheitis, lung disease and deficiency-cold syndrome. It can also tonify kidney, strengthen yang, tonify deficiency, keep out the cold and strengthen the body. It is a treasure of nourishing and dietotherapy in winter. However, it should be noted that mutton is warm after all and not suitable for everyone. People with excessive fire due to yin deficiency, cough with excessive phlegm, indigestion, arthritis, eczema and fever should not eat.
3. Pork, the meat with the most iron supplement.
There is a big difference between fat and lean pork. Fat is high in fat and low in protein. Eating too much can easily lead to diseases such as hyperlipidemia and obesity. Most of protein is concentrated in lean meat, which also contains hemoglobin, which can supplement iron and prevent anemia. Hemoglobin in meat is better absorbed than that in plants, so eating lean meat to supplement iron is better than eating vegetables.
Because pork has soft fibrous tissue and contains a lot of intramuscular fat, it is better to digest and absorb than beef. Traditional Chinese medicine believes that eating lean meat in pork has the function of nourishing yin and moistening dryness, and has a certain therapeutic effect on diseases such as fever, body fluid injury, dry cough and constipation.
4. Chicken, the meat with the least fat
The chicken here refers to the skinless chicken, because almost all the fat in the chicken skin is. Every 100g of skinless chicken contains 24g of protein, but the fat is only 0.7g. Chicken has a good therapeutic effect on malnutrition, chills, fatigue, irregular menstruation, anemia and physical weakness.
5, fish and shrimp, the meat with the most trace elements.
Fish and shrimp are rich in trace elements, including calcium, aluminum, iron, manganese, copper, cobalt, nickel, zinc, iodine, chlorine, sulfur and so on, which are necessary for human body. Although aquatic products are rich in nutrition, they should not be eaten more. Affected by marine pollution, aquatic products often contain toxins and harmful substances. Excessive consumption can easily lead to spleen and stomach damage and cause gastrointestinal diseases.
4. How to eat the most nutritious meat?
Researchers at Harvard University in the United States have observed more than 80,000 people for six years, and found that people who eat animal meat every day have 2.5 times the risk of intestinal cancer as those who don't eat animal meat. And eating animal meat is easy to cause brain atrophy, mental decline, and induce dementia.
In order to guide people to eat meat correctly, nutritionists give the following suggestions:
First, the healthiest way to cook meat is "stew". Experiments show that stewing meat for a long time can reduce cholesterol by 30% ~ 50%;
Secondly, in terms of agricultural classification, eat more poultry meat and less livestock meat.
Studies show that poultry meat has less fat and its nutritional value is much higher than that of livestock meat. And the main reason is that eating more red meat will increase the risk of prostate cancer and colon cancer. Red meat refers to beef, pork, mutton and so on. Meat products processed with red meat include sausages, beef patties, cured meat, canned food and so on.
In terms of color classification, manual workers are suitable for eating red meat, while mental workers eat more white meat; Men have a large demand for red meat, while women have a small demand for red meat, so they can eat more white meat; Old people's physical function deteriorates, and eating more red meat can easily lead to cardiovascular diseases and Alzheimer's disease. It is best to eat white meat. To meet the needs of physical development, children should eat these two kinds of meat.
Third, eat more bones and less meat.
Bone is rich in calcium and protein, but its cholesterol content is lower than that of meat. People who love meat may wish to eat more bones instead of meat.
Fourth, pay attention to the best daily intake of meat.
Protein in meat can also be obtained by replacing milk and beans, but B vitamins, essential fatty acids and minerals such as zinc and iron are irreplaceable by vegetables and fruits. So, we don't need meat, but we don't need too much meat.
It is clearly pointed out in the Dietary Balance Pagoda that a person consumes 75 grams of lean meat every day, which is a piece the size of a deck of playing cards.
5. Who should not eat too much meat?
1, elderly women
Research shows that elderly women who eat more meat and less vegetables are more likely to have hip fractures than those who eat more vegetables and less meat. The report, published in the American Journal of Clinical Nutrition, said that if women over 65 eat too much meat, the femoral tissue will lose faster. The reason is that animal foods mainly provide precursor acids, while protein in plant foods contains alkaline precursors. The imbalance of precursor acids and alkaline precursors in diet may cause the accumulation of acidic substances, which will have a bad influence on bones.
2, rheumatism patients
Experts suggest that patients with rheumatism should reduce the intake of animal fat while taking medicine. According to experts' suggestions, eggs and animal viscera should be contraindications for rheumatism patients, while "red meat" such as pork, beef, mutton and sausage should be eaten at most once or twice a week. Because animal fat contains a lot of substances that are easy to cause joint inflammation, eating too much food rich in animal fat will aggravate the patient's condition. Low-fat milk, dairy products and fish are ideal foods for rheumatism patients. Especially fish, can relieve the pain caused by joint swelling in patients with rheumatism.
6. When should I stop eating meat?
Many people often feel muscle edema, joint pain and mental fatigue after physical exercise or physical labor. In order to relieve fatigue as soon as possible, they will choose to eat some meat, thinking that this can supplement nutrition and meet their physical needs. In fact, eating these meat foods at this time is not only not conducive to relieving fatigue, but also has adverse effects on the body. The correct way is to eat more alkaline foods after physical exercise, such as fruits, vegetables and bean products, so as to eliminate fatigue caused by exercise as soon as possible.