In daily life, meat is an important source to supplement protein. Influenced by the trend of health care, many people will think twice between red meat and white meat when choosing meat ingredients. Which kind of meat is healthier? It is often said that white meat is healthier and red meat is unhealthy. Is that really the case? What's the difference between these two kinds of meat?
The difference between red meat and white meat mainly depends on the color of the meat before cooking. The redder meat is called red meat, and the opposite is called white meat. The color of meat is red because of the high proportion of myoglobin in meat. Myoglobin is the protein in muscle, which is responsible for storing oxygen in muscle. The so-called red meat mainly refers to mammals, including pigs, cattle and sheep, that is, quadruped livestock; White meat is mainly two-legged poultry such as chickens, ducks and geese, and most of the fish, shrimp and shellfish.
The distinction between red meat and white meat is roughly the same, but there are exceptions. For example, salmon is orange, but not red meat. The red color of salmon comes not from myoglobin, but from shrimp lycopene containing carotenoids, so it belongs to white meat. Some people like to eat tuna, although it is fish, but the meat color is dark red, belonging to the "red meat" family; Although most chicken meat belongs to white meat, chicken leg meat is reddish in color and belongs to the red meat family. Therefore, red meat and white meat are not necessarily distinguished by animal types, but also by different parts.
The main nutrients of red meat and white meat are different. If beef chafing dish slices represent red meat and chicken breast represents white meat, according to the analysis of food nutrition database, we will find that red meat and white meat have their own advantages and different benefits to human body.
As far as beef chafing dish slices are concerned, each100g contains 250 calories, 8.9g of saturated fat, 0.9g of protein/kloc-0.1g, 0.8mg of iron1.8mg of zinc, 3.7mg of B 12 of vitamin B 2.53 micrograms. Every100g of skinless chicken breast contains 1 17 calories, 0.6g of saturated fat, 23.3g of protein, 0.4mg of iron, 0.9mg of zinc, 0.37mg of vitamin B120 and 5.2mg of folic acid.
From the above comparison, we can see that red meat is rich in various minerals and hematopoietic elements, including iron, zinc, vitamin B 12, etc. And it is a very good blood tonic, which can be taken by anemia and pregnant women. The protein content of white meat is slightly higher, and the calorie is only half, so it is a good choice to lose weight and gain muscle.
Red meat is rich in nutrition and is the savior of anemia. Why do people generally think that red meat is unhealthy? This is because the International Agency for Research on Cancer (IARC), a research institution under the World Health Organization (WHO), once classified processed meat such as bacon, sausage, ham and hot dogs as 1 carcinogen, while red meat (beef, pork, horse meat and mutton) was classified as a possible carcinogen for two years. According to the definition of WHO, 1 carcinogen has significant carcinogenic effect on human body; Grade 2A may be carcinogenic to humans, but it is absolutely carcinogenic to animals.
Red meat is not only listed as a possible carcinogen, but also because the saturated fat content is higher than that of white meat. Eating too much saturated fat will increase the risk of cholesterol deposition on the blood vessel wall, lead to thickening of the blood vessel inner wall, decrease of blood vessel elasticity, increase blood pressure, and increase the risk of cardiovascular diseases such as thrombosis, stroke and heart disease. The American Heart Association recommends that the daily intake of saturated fat is 5 6% of the recommended total calories.
Based on the above reasons, the concept that white meat is healthier than red meat is deeply rooted in people's hearts, and the concept that red meat is easy to cause cancer (especially colorectal cancer) and cardiovascular diseases is also deeply rooted in people's hearts. However, some recent studies have changed these existing concepts. A study by the research center of Oakland Children's Hospital at the University of California, San Francisco shows that eating red meat and white meat has no different effects on cholesterol in human blood. This research report was published in the American Journal of Clinical Nutrition on July 20 19.
In addition, the analysis of some research groups shows that the relationship between red meat and processed meat such as ham and bacon and cancer, diabetes and cardiovascular diseases is not significant, so it is not necessary to eat less deliberately. The results of various studies are quite different, and more research is needed to further prove it. However, from the standpoint of health preservation, as long as we master the two principles of healthy cooking and balanced intake, both red meat and white meat are nutrients that the human body needs.
As soon as many people hear that red meat causes cancer, they give up decisively and even stop eating. In fact, when we consider reducing or canceling our red meat dishes, we must consider our own choices. In fact, if we master the following three principles when eating red meat, there is absolutely no need to worry about health hazards.
1, pay attention to the cooking method
Many people like to cook beef by barbecue or high-temperature frying. I enjoyed hearing the butter sizzling in the pot and the smell coming from my nose. In fact, this is probably the biggest reason why red meat is considered to cause cancer. When meat rich in protein is cooked at a high temperature above 150℃, it will produce isocyclic amines. Clinical studies have shown that a large intake of isocyclic amines in a short period of time may increase the incidence of intestinal cancer and breast cancer. Although there is no international food limit standard at present, people should change their eating habits and reduce the intake of isocyclic amines.
Regardless of red meat and white meat, it is recommended not to fry at high temperature. It is best to stir fry with a little cooking oil at low temperature. Better yet, stir-fry the meat and vegetables together. For example, blue beef is a very nutritious dish. At the same time, it can eat folic acid and minerals in vegetables, and it is delicious and healthy with the rich iron in beef.
2, red and white 1: 1 intake
Another important dietary principle is the combination of red and white, with a balanced intake of 1: 1. The easiest way is to eat vegetarian food seven days a week. For the remaining six days, the choice of meat is to eat pigs, cattle and sheep for two days, ducks, chickens and geese for two days, and fish, shrimp and shellfish for two days, so that the intake of nutrients is the most balanced and diverse.
For an adult of 170cm, it is recommended to eat 6 to 8 servings of meat for the best daily meat intake. One serving refers to 30g of cooked lean meat and 37.5g of immature lean meat, which is about the weight of one or two, with a maximum of 8 ounces of meat per day. If calculated by the palm of an adult, the size of a woman's palm is about 2/3. Men have about 3/4 palms, and it is just right to eat 65/438+0 palms of meat every meal.
3. Eat reasonably according to your personal situation.
As long as you master this dietary principle, red meat and white meat are healthy ingredients. Clinically, we will see that some people have excessive self-control, for example, they dare not eat red meat after getting cancer, which leads to serious anemia and affects the treatment effect. In fact, nutrition is also a professional knowledge. How to distribute, what to eat more and what to eat less, it is best to ask a family dietitian to provide professional advice.
If you have three chronic diseases or cardiovascular diseases, you can refer to professional advice, reduce red meat parts with high oil content, choose thinner parts, control fat intake, and don't give up eating completely. Generally speaking, according to the individual's situation, the diet has different goals to supplement or reduce the intake, and the focus is on balance. It is suggested that healthy cooking is the best way to eat. # Rumor Zero Plan # # Ranked first every week # # B&B gains knowledge #
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