Ding Dang knew that everyone’s dining table must always be rich: what mashed garlic white meat, sweet and sour spareribs, fried shredded pork with green peppers, saliva chicken…
However, it is often said that eating too much meat will lead to three highs, and eating too much red meat will cause cancer.
Can you still eat meat happily?
Today Ding Dang invited a nutrition and food safety expert to talk to everyone about [eating meat].
In fact… eating too little meat makes you grow old faster.
It is healthier not to eat meat, which is pseudoscience in itself and does not conform to the principle of balanced diet.
The vast majority of countries in the world, including the United States, Australia, China and so on, believe that the balanced diet of residents should include a proper amount of meat when formulating dietary guidelines for residents.
Because folic acid and vitamin B12 are both important coenzymes in the process of DNA synthesis, the lack of folic acid will cause cell DNA synthesis disorders. It is as great as the absence of Sun Wukong in Journey to the West.
Vitamin B12 is deficient in vegetable foods.
Especially for the elderly, with the increase of age, the body’s various body functions begin to decline and age. Now the elderly over 60 years old, compared with the past, are more prone to metabolic disorders, leading to nutritional deficiencies.
Malnutrition and anaemia are the most common.
In 2002, China’s National Nutrition Survey showed that:
The incidence rate of low weight for the elderly over 60 years old is 17.6%, which is twice that of the population over 45-59 years old, and the anemia rate is 25.6%, which is also much higher than that of the middle-aged population.
In addition, oral problems such as reduced physical activity and loose teeth may also lead to anorexia and insufficient nutrient intake.
If at this time, the elderly are also allowed to refuse to eat certain foods, it is more prone to malnutrition, accelerate the decline of body organ function, and is not conducive to the control of chronic diseases. Some nutrition really needs to be obtained from animal food.
Does eating meat lead to higher cholesterol?
At present, the online publicity about eating too much meat can easily lead to cardiovascular diseases and high-grade diseases can be said to be overwhelming, which makes the worry about the increase of blood cholesterol caused by eating meat even stronger. However, is this worry really worth it?
Cholesterol in the human body comes from two sources, about 70% ~ 80% is synthesized by the liver, and only a small part comes from diet.
Cholesterol in food is actually a lipid. It is not a bad thing, but a nutrient that our human body needs.
It is the main component of human cell membrane and is also the material for synthesizing vitamin D, bile and some hormones (such as sex hormones and epinephrine). Only when there is too much can cardiovascular diseases be caused.
Cholesterol in food has little effect on cholesterol in blood, let alone think that eating meat will lead to an increase in cholesterol.
When eating meat, what should be paid attention to is fat!
However, many cholesterol-rich meats, especially red meat, such as pork, beef and mutton, often contain a large amount of saturated fat that is unhealthy.
Therefore, eating meat should try to eat lean meat and eat less fat meat.
Red meat causes cancer?
The red meat that Chinese people come into contact with most in their daily diet is pork, beef and mutton. Red meat is red because it contains myoglobin.
Recent studies have found that the large intake of red meat is indeed related to the increased risk of colorectal cancer and other cancers.
But Ding Dong’s advice is that there is no need to stop eating because of choking.
Eating red meat in large quantities for a long time will increase the risk of some cancers, but what is recommended in the Dietary Guidelines for Chinese Residents is to reduce the proportion of pork consumed instead of not eating it at all.
Eating what is more important than how to eat it.
Meat is an indispensable part of a balanced diet.
Try to choose high-quality protein. Eat less red meat and try white meat.
Livestock meat, poultry meat, fish meat, etc. are good sources of high-quality protein. Red meat is also rich in heme iron and has high absorption rate, which is of great significance for preventing iron deficiency anemia.
The Pagoda of Balanced Diet for Chinese Residents recommends the daily intake of each kind of food. Visually speaking, it means eating almost a total of [one fist-sized] meat every day, including fish, poultry, eggs and meat.
1. White meat: fish and poultry are the first choice.
White meat generally refers to poultry and aquatic products.
Fish and poultry meat are our preferred meat products. They have low fat content, short, fine and soft muscle fibers, and are easier to digest and absorb. It is recommended to eat 50 ~ 100g (about the weight of 1 ~ 2 eggs) every day.
Conditional [local tyrants] can choose more marine fish and shrimps to increase high-quality protein and-3 polyunsaturated fatty acids.
2. Red meat: Eat more lean meat and less viscera,
Red meat includes the muscles, viscera and products of domestic animals such as pigs, cattle, sheep and donkeys.
Red meat contains high fat, lean meat should be selected as far as possible, and the total amount of red meat should not exceed 50g per day.
Animal viscera should not be eaten too much due to high cholesterol content. Eat animal viscera 1-2 times a week, 50g each time is enough. You can also eat whole blood products (such as duck blood) once a week.
Finally, let’s eat meat and eat healthily together.